Keep the weight OFF!!


OK!! You've done it!!
You are now sexy and delicious!
You look stunning in your low-cut jeans
You can say your weight out loud for everyone to hear
You don't feel fat when guys give you piggy-back rides
You've come a long way - don't you dare to ever, ever go back to the old, fat, unhappy you!!

There is a reason why you got fat in the first place...
You ate WRONG - as simple as that.
Maybe you didn't eat regularly
Maybe you ate the wrong food
Maybe you ate nothing during the day and then pigged out for supper
Whatever the reason - if you stick to the rules below, you will never have to go on another diet for the rest of your life!!
  1. Check Your Weight Every Day
  2. Change Your Fitness Routine
  3. Tone Up Your Muscles
  4. Stick to the Friendly Food List below
  5. Try to avoid food on the Nasty Food List below
  6. Get enough Sleep
  7. Do not skip meals
  8. If you ate too much yesterday - be good today
  9. Drink lots and lots and lots of water
  10. Stick to the above...


Friendly Food List
Low Carb Vegetables:
This list is roughly arranged from lowest to highest carbohydrate counts, but all are non-starchy and generally low in carbohydrates. Exact carb count depends on serving size. Remember when counting carbs in vegetables that the fiber is not counted, and can be subtracted from the total.
  • Sprouts (bean, alfalfa, etc.)
  • Greens – lettuces, spinach, chard, etc.
  • Hearty Greens - collards, mustard greens, kale, etc.
  • Radicchio and endive count as greens
  • Herbs - parsley, cilantro, basil, rosemary, thyme, etc.
  • Bok Choy
  • Celery
  • Radishes
  • Sea Vegetables (Nori, etc)
  • Broccoli
  • Cauliflower
  • Cabbage (or sauerkraut)
  • Mushrooms
  • Jicama
  • Avocado
  • Cucumber (or pickles without added sugars)
  • Peppers (all kinds)
  • Summer Squash (including zucchini)
  • Scallions or green onions
  • Asparagus
  • Bamboo Shoots
  • Leeks
  • Brussels Sprouts
  • Green Beans and Wax Beans
  • Tomatoes
  • Eggplant
  • Fennel
  • Onions
  • Okra
  • Spaghetti Squash
  • Celery Root (Celeriac)
  • Water Chestnuts
Low Sugar Fruits:
Good news: The fruits lowest in sugar are some of the highest in nutritional value, including antioxidants and other phytonutrients!
Rhubarb
Berries (Including Strawberries, Cranberries, Raspberries, Blackberries, & Blueberries)
Grapefruit (in moderation)
Melons (all kinds)
Apricots
Peaches
Guava
Apples
Papaya
Note: Oranges are NO LONGER allowed, due to their high sugar content.
Miscellaneous Foods and Tips:
Feel free to mix your meats in the same meal. Feel free to add in different meats (as long as they have no sugar or carbs).
Be sure to eat double the protein from Phase 2! Get additional protein from eggs, cheese, butter, creams, etc.
Feel free to eat more than 4 foods at once.
Most nuts have too many carbs, but 12-15 almonds are allowed; just be sure to read the labels since most have added carbs to keep the nuts separated.
For dairy products, beware of added sugar, but realize that dairy has sugar naturally.
Olive Oil is best; Vegetable Oil is OK, too. Try to avoid Peanut and Coconut Oils.
You can pretty much eat anything you want, as long as it is low carb and low (natural) sugar. The scale will tell you if you aren’t eating the right way.
You will gain weight under the following conditions:
  • Eating too few oils and fats
  • Eating too few calories
  • Mixing carbs and sugars with fats
  • Eating foods on the “avoid” list (see below)
  • Not drinking enough
Nasty Food List
Foods to Avoid:
Starchy (High Carb) Vegetables:
The main veggies to be avoided are the starchier vegetables, including:
Artichokes
Beets
Beans / Lentils
Carrots
Corn
Parsnips
Peas
Plantains
Potatoes in all forms
Pumpkin
Rutabaga
Sweet Potatoes
Turnips
Winter Squashes (particularly acorn and butternut)
Fruits to be avoided:
Grapes
Tangerines
Oranges
Pears
Pineapples
Plums
Kiwis
Cherries
Pomegranates
Figs
Bananas
Dried Fruit
Mango
Be sure to read food labels! The first five ingredients listed are the majority of the product, so be sure that foods to be avoided are not in the top five (though it’s better if they are not in it AT ALL!).
Remember: nearly every product in a can or box contains sugar in one of its many names (those ending in “ose”.) Most restaurants and fast food places add sugar to nearly every product, so be wary of eating out all the time.
Other meats to watch out include deli meats, bacon, ham, prosciutto, sausage, and hotdogs. Read the labels carefully!
Avoiding starch means avoid cornstarch, corn meal, most nuts, all flour, any pasta, any bread or bread product, oatmeal, rice, polenta, nearly all root vegetables, any breading, grains, cereals, granola, popcorn, rice cakes, and Cream of Wheat.
Do not eat processed cheese; it contains unnecessary sugars and starches. Shredded cheeses also have carbs to keep the cheese separated.
Try not to eat anything processed!

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