They say that you should make your diet public so you can have accountability. I hesitated on this tip, but decided to post my version of a diet that I’d had some success(lost 20 lbs.) with about 10 years ago and have decided to go on again. By the way, I didn’t lose the 20 pounds in just 3 weeks – I just used this diet to jump start myself into some good eating habits and then I counted calories and ate just about anything I wanted (after the first 3 weeks) and continued to lose weight. Everyone will have different results, I’m sure.   I don’t remember where I found this diet. I’d printed it out long ago and found it recently in a file. I’ve tweaked it a bit to include eggs and yogurt and a bedtime snack if needed. I suffer with hypoglycemic episodes if I go too long without eating or if I consume sugary foods. For quite a while I even had some very weak spells in the morning and decided to start having a snack right before bed to keep my blood sugar steady until breakfast.   You can drop the bedtime snack if you’re not hypoglycemic as I’m sure it will speed up your progress. I just don’t have a choice about the bedtime snack thing or I’ll find myself waking at 3 a.m. with the shakes. Invest in a good kitchen scale instead of trying to “eyeball” the portions as I used to do. I found that I was “eyeballing” them far larger a portion than needed. Phooey. Amazon has the EatSmart Precision Pro digital kitchen scale. It got many high reviews, so this is the one I’ll be ordering.

So, who’s with me on this diet? Let me know how it works for you. If you’d like this diet in a nice neat printable document format without pictures – hit the “sign me up” subscription button to the above right on my blog with the email address you’d like it sent to and I’ll send you a copy.

WEEK 1

MEAL 1         :   2 BOILED EGGS, 1 GREEK YOGURT, DECAF COFFEE

MEAL 2:   1 FRUIT

MEAL 3:   4 OZ. CHICKEN, 1 ½ CARBS, 1 VEGGIE

MEAL 4:   1 FRUIT

MEAL 5:   4 OZ. WILD SALMON, 3 VEGGIES, 1 FRUIT

BEFORE BED SNACK (if needed)

Daily Exercise: 15 minutes walking OR toning at moderate pace

1 CARB=

1/3 CUP BROWN OR WILD RICE, SWEET POTATO, BLACK BEANS, DARK RED KIDNEY BEANS, OR LENTILS or

½ CUP OATMEAL, COUSCOUS, OR BULGUR WHEAT or

½ CUP CORN, WINTER SQUASH, OR GREEN PEAS or

1 CUP POPCORN or

1 FRUIT=

1 CUP RED OR PURPLE GRAPES, PINEAPPLE, WATERMELON, CRANBERRIES, CURRANTS, OR BERRIES or ½ CUP CHERRIES or

1 MEDIUM APPLE, NECTARINE, PEACH, ORANGE, OR PEAR or

½ BANANA, GRAPEFRUIT, MANGO, CANTALOUPE OR PAPAYA or

2 KIWIFRUITS, GUAVAS, PLUMS, OR TANGERINES or

1 VEGETABLE=

1 TOMATO or

½ CUP PUMPKIN OR ONION or

1 CUP ASPARAGUS, BROCCOLI, BRUSSELS SPROUTS, CAULIFLOWER, TURNIPS, COLLARDS, KALE, MUSTARD GREENS, SUMMER SQUASH,OR BELL PEPPERS or

2 CUPS CELERY, CABBAGE, CUCUMBER, MUSHROOMS, SPINACH or

3 CUPS ALFALFA SPROUTS, BEET GREENS, ICEBERG OR ROMAINE LETTUCE or

BEFORE BED SNACKS

1 TBS. PEANUT BUTTER ON 1 oz. WHOLE WHEAT BREAD; or 1 BOILED EGG &  1 oz. WHOLE WHEAT BREAD

WEEK 2

MEAL 1:    2 BOILED EGGS, 1 GREEK YOGURT, DECAF COFFEE

MEAL 2:  1 FRUIT

MEAL 3:    4 OZ. CHICKEN, 2 VEGGIES

MEAL 4:   1 VEGGIE, 1 TBS. PEANUT BUTTER

MEAL 5:    4 OZ.  FISH, 3 VEGGIES

BEFORE BED SNACK (if needed)

Daily Exercise: alternate between 20 min. walking & toning

1 CARB=

1/3 CUP BROWN OR WILD RICE, SWEET POTATO, BLACK BEANS, DARK RED KIDNEY BEANS, OR LENTILS or

½ CUP OATMEAL, COUSCOUS, OR BULGUR WHEAT or

½ CUP CORN, WINTER SQUASH, OR GREEN PEAS or

1 CUP POPCORN or

1 FRUIT=

1 CUP RED OR PURPLE GRAPES, PINEAPPLE, WATERMELON, CRANBERRIES, CURRANTS, OR BERRIES or ½ CUP CHERRIES or

1 MEDIUM APPLE, NECTARINE, PEACH, ORANGE, OR PEAR or

½ BANANA, GRAPEFRUIT, MANGO, CANTALOUPE OR PAPAYA or

2 KIWIFRUITS, GUAVAS, PLUMS, OR TANGERINES or

1 VEGETABLE=

1 TOMATO or

½ CUP PUMPKIN OR ONION or

1 CUP ASPARAGUS, BROCCOLI, BRUSSELS SPROUTS, CAULIFLOWER, TURNIPS, COLLARDS, KALE, MUSTARD GREENS, SUMMER SQUASH,OR BELL PEPPERS or

2 CUPS CELERY, CABBAGE, CUCUMBER, MUSHROOMS, SPINACH or

3 CUPS ALFALFA SPROUTS, BEET GREENS, ICEBERG OR ROMAINE LETTUCE or

BEFORE BED SNACKS

1 TBS. PEANUT BUTTER ON 1 oz. WHOLE WHEAT BREAD; or 1 BOILED EGG &  1 oz. WHOLE WHEAT BREAD 

WEEK 3

MEAL 1:    2 BOILED EGGS, 1 GREEK YOGURT, DECAF COFFEE

MEAL 2:    1 VEGGIE

MEAL 3:   4 OZ. CHICKEN, 2 VEGGIES

MEAL 4:    1 VEGGIE

MEAL 5:    4 OZ. FISH, 3 VEGGIES

BEFORE BED SNACK (if needed)

Daily Exercise: alternate between walking & toning for 30 minutes

1 CARB=

1/3 CUP BROWN OR WILD RICE, SWEET POTATO, BLACK BEANS, DARK RED KIDNEY BEANS, OR LENTILS or

½ CUP OATMEAL, COUSCOUS, OR BULGUR WHEAT or

½ CUP CORN, WINTER SQUASH, OR GREEN PEAS or

1 CUP POPCORN or

1 FRUIT=

1 CUP RED OR PURPLE GRAPES, PINEAPPLE, WATERMELON, CRANBERRIES, CURRANTS, OR BERRIES or ½ CUP CHERRIES or

1 MEDIUM APPLE, NECTARINE, PEACH, ORANGE, OR PEAR or

½ BANANA, GRAPEFRUIT, MANGO, CANTALOUPE OR PAPAYA or

2 KIWIFRUITS, GUAVAS, PLUMS, OR TANGERINES or

1 VEGETABLE=

1 TOMATO or

½ CUP PUMPKIN OR ONION or

1 CUP ASPARAGUS, BROCCOLI, BRUSSELS SPROUTS, CAULIFLOWER, TURNIPS, COLLARDS, KALE, MUSTARD GREENS, SUMMER SQUASH,OR BELL PEPPERS or

2 CUPS CELERY, CABBAGE, CUCUMBER, MUSHROOMS, SPINACH or

3 CUPS ALFALFA SPROUTS, BEET GREENS, ICEBERG OR ROMAINE LETTUCE or

BEFORE BED SNACKS

1 TBS. PEANUT BUTTER ON 1 oz. WHOLE WHEAT BREAD; or 1 BOILED EGG &  1 oz. WHOLE WHEAT BREAD

 

 

 

 

FREE FOODS

BARBECUE SAUCE, MUSTARD, NON-FAT SOUR CREAM, SOY SAUCE, TAMARI, MISO, TERIYAKI SAUCE, WORC, SAUCE, HORSERADISH, PICKLES,

 GREEN TEA SEVERAL TIMES A DAY

ALL DRY SEASONINGS AND SPICES OR FRESH HERBS, GARLIC CHIVES WATERCRESS, RADISHES

OLIVE OIL (LIMITED), RED WINE VINEGARS

Or SALSA, VEGGIE JUICE, CHICKEN BROTH

LEMON AND LIME JUICES, VINEGARS, EXTRACTS or

SWEET N LOW OR OTHER ARTIFICIAL SWEETNER IN COFFEE ONLY

***Upon waking***:

1 glass lukewarm water with lemon juice

REMEMBER:

Throughout the day get 8 glasses of filtered water