-
______pounds: Your Current Weight
-
______pounds: Your Proper Weight
-
______pounds You Want to Lose:
Subtract 2. from 1.
(if 20 or less,
start & stay on ROUND ONE)
-
______pounds per "Round": Divide
Line 3. by 5
|
|
| When
you have lost the pounds in ROUND ONE, begin ROUND TWO, etc... |
|
ROUND ONE
|
|
| Eat only fresh
fruits and vegetables (raw or lightly steamed & lightly seasoned);
no starchy vegetables or cooked dried beans or peas. Limit "underground" vegetables (carrots, beets, etc.) to 1 daily serving. The high enzymes in
raw vegetables and fruits will compensate for the lack of protein for about a week. If, however, you are still in Round One after one week; start adding
one daily serving from cooked dried beans or peas for protein. Fresh raw
vegetables and fruit are healthier than frozen; frozen fruits and vegetables
are healthier than canned; canned are healthier than as prepackaged meal
or dish. If fruits are canned then select those canned in water or light
syrup. You may eat up to 9 servings vegetables daily and 8 servings fruit
daily. Take care to consume no more than two daily servings from the high
sugar carbohydrate fruits (see Fruit Meal Planner page). Drink water (preferably
distilled); 100% vegetable or fruit juices; limit coffee & teas; avoid
milk, alcohol, ades and colas (even diet varieties). |
|
-
VEGETABLES:
up to 9 servings; raw or steamed & lightly seasoned; no cooked dried
peas/beans; no starchy vegetables
-
FRUITS:
up to 8 daily servings; fresh or canned in water/light syrup; limit 2 daily
servings from high sugar carbohydrate fruits
-
WHOLE GRAIN/PASTA/RICE:
none
-
POULTRY/SEAFOOD/MEAT:
none
-
DAIRY:
none
-
FATS/OILS/SWEETS/"WHITE"
BREAD: none
-
DRINKS: Water, Water with fruit
slices, 100% Fruit or Vegetable Juice
|
|
ROUND TWO
|
|
Add 1 serving
whole grain, unsweetened cereal with 1% or less milk;
Avoid all breads; avoid all "white" flour pastas & products; avoid "white" rice.
Add 1 serving meatless/cheeseless
whole grain pasta (i.e. with tomato sauce);
Eat up to 8 servings from
vegetable group (1 serving from starchy or legume vegetable);
Eat up to 7 servings from
fruit group daily (limit 2 daily servings from high sugar carbohydrate
fruits). |
|
-
VEGETABLE:
up to 8 daily servings; 1 serving should be cooked dried beans/peas; one
serving should be starchy vegetable
-
FRUIT:
up to 7 daily servings; limit 2 daily servings high sugar carbohydrate
fruits
-
WHOLE GRAIN/PASTA/RICE:
2 daily servings; (1 serving whole grain cereal with a little milk &
1 serving meatless/cheeseless whole grain pasta)
-
POULTRY/SEAFOOD/MEAT:
none
-
DAIRY:
none (except a little milk for cereal above)
-
FATS/OILS/SWEETS/"WHITE"
BREADS: none
-
DRINKS: Water, Water with Fruit
slices (unsweetened), 100% Fruit and/or Vegetable Juices, Limit 2 cups
Coffee and/or Teas (decaffinated)
|
|
ROUND THREE
|
|
Add 1 serving
from seafood or poultry subgroup daily: steamed, broiled, boiled or baked
- never fried! (Frying hydrogenates cooking oil which food absorbs.)
Eat up to 7 servings vegetables
(up to 2 servings starchy or legume vegetable),
6 servings from fruit group
(2 serving limit high sugar carbohydrate fruits)
and 3 servings from whole
grain/pasta/rice group daily (limit 1 slice "dark" whole grain bread). |
|
-
VEGETABLE:
up to 7 daily servings; 2 servings should be cooked dried peas/beans; 1
serving starchy vegetable
-
FRUIT:
up to 6 daily servings; limit 2 servings high sugar carbohydrate fruits
-
WHOLE GRAIN/PASTA/RICE:
up to 3 daily servings (may have 1 slice "dark" whole grain bread)
-
POULTRY/SEAFOOD/MEAT:
1 daily serving poultry or seafood only (preferably fish); steamed, broiled,
boiled or baked - NEVER FRIED; unsalted and without sauce(s)
-
DAIRY:
none
-
FATS/OILS/SWEETS/"WHITE"
BREADS: none
-
DRINKS: Water, Water with Fruit
slices, 100% Fruit or Vegetable Juices, Limit to 2 cups coffee and/or tea
|
|
ROUND FOUR
|
|
Add 1 serving
from the dairy group (strictly limited to low-fat/nonfat choices);
Continue 1 serving from seafood
or poultry subgroup preferably Fish (prepared as above);
Eat up to 6 servings from
vegetable group (up to 2 servings of starchy/legume);
Eat up to 5 servings from
fruit group (limit 2 servings high sugar carbohydrate fruits)
and up to 4 servings from
whole grain/pasta/rice group. |
|
-
VEGETABLE:
up to 6 daily servings; limit 2 servings from peas or beans
-
FRUIT:
up to 5 daily servings; limit 2 servings high sugar carbohydrate fruit
-
WHOLE GRAIN/PASTA/RICE:
up to 4 daily servings
-
POULTRY/SEAFOOD/MEAT:
1 daily serving from poultry or seafood only; prepared as above
-
DAIRY:
1 daily serving strictly from nonfat/low-fat choices
-
FATS/OILS/SWEETS/"WHITE"
BREADS: none
-
DRINKS: Water, Water with Fruit
slices, 100% Fruit or Vegetable Juices, Limit 2 cups decaff Coffee and/or
Tea
|
|
ROUND FIVE
|
|
Add 1 serving
from ("red" or "white") LEAN beef or pork subgroup (trim all fat before
cooking);
Continue 1 serving from seafood
or poultry subgroup daily (preferably Fish);
Eat up to 5 servings from
vegetable group (up to 2 servings starchy/legume);
Eat up to 4 servings from
fruit group (limit 2 servings high sugar carbohydrate fruit);
Up to 5 servings from whole
grain/pasta/rice group
and 1 serving low-fat/nonfat
dairy. |
|
-
VEGETABLE:
up to 5 daily servings (limit 2 servings peas or beans)
-
FRUIT:
up to 4 daily servings; limit 2 servings high sugar carbohydrate fruits
-
WHOLE GRAIN/PASTA/RICE:
up to 5 daily servings
-
POULTRY/SEAFOOD/MEAT:
2 daily servings;
-
1 daily serving must be poultry
or seafood;
-
1 serving MAY be from "white"
or "red" LEAN beef or pork - trim all visible fat before cooking
-
DAIRY:
1 daily serving strictly from nonfat/low-fat choices
-
FATS/OILS/SWEETS/"WHITE"
BREADS: still none
-
DRINKS: Water, Water with Fruit
slices, 100% Fruit or Vegetable Juices; Limit 2 cups decaff Coffee and
/or Teas
|
|
How Much Is A Serving?
|
|
| Servings are small
and follow the USDA guidelines found on food packages. If you eat a dinner
portion of pasta with tomato sauce; then it might count as 2 or 3 servings
pasta and 1 serving vegetable. Fruit and Vegetable juices are about 6 ounces
(3/4 cup) per serving. This diet is NOT about counting calories or measuring
portions; nor should anyone feel hungry at any time. If pounds are being
lost, then servings are correct. Rapid weight loss is not desirable, and
can be unhealthy. If pounds are not coming off, then take smaller servings
sizes or fewer servings (or stop eating servings from restricted groups).
This is NOT a temporary diet; this is a change of eating habits to be followed
for life. The most important piece of equipment is an accurate bathroom
scale. Carefully monitor daily weight as this determines most how much
to eat. Here are a few examples of serving sizes: |
|
-
VEGETABLE:
1 serving = 1 cup raw, leafy; 1/2 cup other vegetable, chopped raw or steamed;
3/4 cup vegetable juice (light salt)
-
FRUIT:
1 serving = 1 medium apple, banana, orange; 1/2 cupped chopped raw, cooked
or canned fruit; 3/4 cup 100% juice
-
WHOLE GRAIN/PASTA/RICE:
1 serving = 1 slice whole grain bread; 1 ounce whole grain cereal; 1/2
cup cooked pasta, cereal or rice
-
POULTRY/SEAFOOD/MEAT
Subgroup: 1 serving = 3 ounces cooked (about palm size & thickness)
-
LEGUME/EGG/NUTS
Subgroup: 1 serving = 1/2 cup dried beans; 1 medium egg (2 egg whites
- no yolk); 2 tablespoons peanut butter
-
DAIRY:
1 serving = 1 cup low-fat/skim milk; 8 ounces yogurt or ice milk; 1 1/2
to 2 ounces cheese
-
FATS/OILS/SWEETS/"WHITE"
BREADS: 1 serving = too much temptation...limit to 1 serving every
2 or 3 days
|
