Before starting a new diet you should always seek the advise of your physician.
Guidelines for Menu Plans
| • | If you are over 300 pounds, you should include 14 components in your menu plan by eating two heavy snacks per day PLUS double the recommended amount of meat & seafood. |
| • | If you are between 250 and 300 pounds, you should include 14 components in your menu plan by eating two heavy snacks per day PLUS 50% more than the recommended amount of meat & seafood. |
| • | If you are between 200 and 249 pounds, you should include 13 components in your menu plan. |
| • | If you are between 160 and 199 pounds, you should include 10-12 components in your menu plan. |
| • | If you are under 160 pounds, you should include 9-10 components in your menu plan. |
| • | Eat only what is on the menu plan. |
| • | Do not skip meals or snacks. |
| • | Be sure to drink at least eight 8-ounce glasses of water each day. |
| • | Follow recipes carefully. Do not substitute ingredients. |
| • | Measure your food – for $10 or less you can invest in a small food scale and a set of measuring cups and spoons. |
| • | Use salt in moderation |
| • | Use your Food Indulgences to satisfy cravings, but do not have more than one each day or two each week. |
| • | If you include a commercially prepared meal in your menu plan for the week, the meal should not exceed 250 calories for lunch (equivalent to a heavy lunch main course) or 310 calories for dinner (equivalent to a heavy dinner main course). And be careful of your sodium intake. If you are over 250 pounds, you may supplement your commercially prepared meal with additional protein (see above for guidelines). |
| • | Cold cereal choices include Kashi, Special K, Total, Product 19, Chex, Crispix, Rice Krispies, Cheerios, Wheaties, Corn Flakes, or equivalent. |
| • | Do not eat after 8:00 P.M. |
Tips for Menu Plans
| • | While preparing food, keep celery or carrot sticks or a glass of water handy, so you are not tempted to sample other more high-calorie foods. |
| • | Eat slowly. It takes a while for you to realize you’re full. |
| • | Try your best not to eat on the run, in your car, standing up, or in front of the TV. Sit down at a table and enjoy your meal. |
| • | Try not to eat alone. You’ll enjoy each meal more if it is a social occasion. Good conversation has no calories and helps you to eat more slowly and savor your food. |
| • | Never serve your meals family-style. Dish out measured portions in the kitchen for each person. |
| • | Pay attention to presentation. Food tastes better if it looks good. Dress up your meals with good china or things like a fresh slice of lemon in your drink to make you feel indulged. |
| • | Choose foods that require more time to eat. For instance, choose peanuts in the shell versus dry roasted peanuts in the can and peel-and-eat shrimp versus shrimp cocktail. The longer food takes you to eat the more likely you are to recognize when you’re full. |
| • | Interesting toppings can make a plain piece of grilled meat or steamed veggies special and satisfying. On meats try using salsa, teriyaki or szechuan sauce, honey mustard, Thai sweet chili sauce, sugar-free buffalo chicken sauce, herbs, garlic, sautéed peppers, onions, and/or mushrooms, balsamic vinegar, or a little low-fat, low-sodium cream soup mixed with a small amount of skim milk. On veggies try lemon, herbs, garlic, salsa, balsamic vinegar, fat-free salad dressings like fat-free blue cheese or ranch dressing, or a little spray butter substitute. |
| • | Try exercising shortly before a meal. Your appetite will be lowered, and your metabolism will be boosted to burn the calories you’re eating. |
| • | Try to incorporate some activity into your routine in the evening after dinner rather than being sedentary after the largest meal of the day. Our Extra Miles are perfect! |
| • | Get at least eight hours of sleep each night. Studies show that sleep deprivation can cause cravings for salty and sweet foods. |