Nutritional Guide
Food Facts You Need To Know Carbohydrates, Fats and Proteins are the primary sources of energy to the body. Fats yield approximately 9 calories per gram, while carbohydrates and proteins yield only 4 calories per gram. What this means is, you can eat twice as much of carbohydrates and proteins than you can of fats. Fats are a little more than double the calories. Eat low fat foods! Your body uses approximately 1500 calories per day for daily maintenance. (Each individual will vary in the amount of calories need for daily maintenance. This is called your set point, which is discussed later in the book.) One pound of fat equals 3500 calories. If you reduce your calories by 500 calories per day times 7 days a week, that totals 3500 calories. This will cause a reduction in body fat of 1 lb. over a one week period. Combining protein and carbohydrate foods raises your metabolism. You can increase your calorie burn by utilizing proteins and carbohydrates while removing fat from your diet. Fats yield more calories, are harder to metabolize and make you sluggish. Also, you must watch your sodium intake. Our biggest problem is excessive use of table salt. Many foods are also high in sodium, so be cautious of their content. There is no established dietary requirement for sodium, but it is generally observed that the usual intake far exceeds the need. Try to keep sodium as low as possible. (Remain below 2000 mg. per day) CARBOHYDRATES Carbohydrates are the chief source of energy for all body functions, muscular exertion and assist with digestion and assimilation of other foods. Carbohydrates provide us with immediate available calories for energy. Carbohydrates help regulate protein and fat metabolism; fats require carbohydrates for their breakdown. Complex carbohydrates should be your prominent source of energy (i.e. Rice, Potatoes, Wheat Bread, Pasta, etc.) Complex carbohydrates break down slowly, allowing your body a constant source of fuel. Fruit is also an excellent source of carbohydrate energy, giving your body energy through the simple sugars contained within them. Simple sugars are an immediate source of energy, but are burned off rapidly. Remember, your brain and lungs alone require at least 50 grams of carbohydrates to function,so never go below 50 grams per day! PROTEIN Next to water, protein is the most plentiful substance in the body. Protein is essential for maintenance of good health and vitality. Recommended intake of protein is approximately .5 grams per pound of body weight per day. The best sources of proteins are chicken, ďŹ sh, shrimp, turkey, egg whites. These are all high in protein yet low in fat FATS Fats are required in your diet for maintenance of your skin, hair, nails. Your organs are surrounded and protected by fat deposits. You get enough essential oils from eating quality foods. (Even a 61/4 oz. can of tuna in spring water has 2 grams of fat, but this type of fat is essential to your health). So, stay away from high fat products. Elude high amounts of red meat, pork, fried foods, pies, cakes, candies. These accumulated fats go directly into storage, adding to your fat stores. Eat foods that will cause your fat stores to be burned as energy, not increase them. It is very likely that malnutrition is the main cause of overweight. When there is inadequate intake of all essential nutrients, fat is not readily or efďŹ ciently burned.
REQUIREMENTS for
Rapid Weight Loss GUIDELINES
EXERCISE
•
700-1000 calories a day (total).
•
Always try to eat breakfast.
•
Eat small meals (3-6 a day).
•
Eat your last meal before 8 P.M. or two hours before bedtime.
•
Never, ever skip a meal.
•
Never eat less than 500 calories a day.
•
No red meat, pork or fried foods.
•
Eat mostly egg whites — limit the yolks.
•
Bake, broil, microwave or stir fry foods.
•
Limit dairy products, use skim milk or low fat milk.
•
Try to eat protein and carbohydrates together.
•
Seafood is good, just limit the salt.
•
No candy, cakes or pies.
•
Count your calories from all foods that you eat to reach your calorie count for the day.
FATS • It is not necessary to count your fat grams.
MEDICATION
• You will receive enough fats from your chicken, fish and turkey, which will be about 25 to 30 grams a day.
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CARBOHYDRATES •
Carbohydrates are your energy foods.
•
Carbs to eat each day. A. Men - 80-90 carbs a day. B. Women - 70-80 carbs a day.
•
Reason why we cut your carbohydrates. A. Your body f lushes water.
•
Never eat less than 50 grams of carbs a day.
•
Don’t eat more than 2 pieces of fruit a day. Example: apple - pear
•
Do not eat these fruits. Why? They make you hold water. A. Bananas C. Grapes B. Pineapples D. Raisins
•
Carbohydrate grams and calories are counted from this group of foods. Complex Carbohydrates 1 Medium Potato 1 Medium Sweet Potato 1 Cup Rice (white) 1 Cup Oatmeal 1 Cup Low Sodium Grits 1 Slice Whole Wheat 1 Slice Less Bread 1 Cup Spaghetti 1 Cup Corn (fresh on cob (2)) 1 Cup Cereal (Corn Flakes)
•
Cal.
Grams
100 140 180 132 100 75 40 160 137
24 38 50 24 24 14 7 40 31
97
21
Simple Carbohydrates 1 Apple 1 Pear 1 Peach 1 Orange 1 Cup Strawberries ½ Cantaloupe ½ Grapefruit 1 Slice Watermelon
Cal.
Grams
80 120 40 65 56 60 40 156
24 24 24 24 24 24 24 38
CARBOHYDRATES Carbohydrates — the #1 source of energy on this program.
Once you have reached your carbohydrate count for the day, stop eating these items. EXAMPLE: Breakfast Lunch Dinner
1 Bread (less) 1 Apple ½ cup rice 1 potato
CARBS 7 grams 24 grams 25 grams 24 grams 80 grams
CALORIES 40 80 90 100 310
•
This is an example of just your carbohydrates for the day. As you can see you have reached your carb count for the day. All you have is 310 calories, so you would get the rest of your calories through protein, vegetables and salads.
•
You would now get your other 390 calories in these three meals from your protein, vegetables and salads. Carbohydrate Calories - 310 Other Calories - 390 TOTAL - 700
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PROTEIN •
You do not have to count the grams of protein, just the calories.
•
Protein is the major source for the building of blood, skin, hair, nails and muscles.
Remember 1 gram of protein is 4 calories 1 gram of carbohydrates is 4 calories 1 gram of fat is 9 calories A. Get your calories from protein and carbohydrates.
Protein 1 Chicken Breast 1 Pound Rabbit 1 Egg White 1 Pound Venison 4 Frog Legs 1 Pound Crawfish 1 Small Can Tuna 1 Pound Crab Meat 1 Pound Fish 1 Pound Oysters 1 Pound Shrimp 1 Pound Turkey
Calories 90 480 15 520 74 460 100 420 450 415 420 520
PROTEIN Try to get your protein from fish, tuna, turkey, etc.
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FLUIDS •
Water is the best. A. Your body is 85% water. B. Water is the #1 agent to transfer fats in the body. 1. Try to drink 7 to 8 glasses a day.
•
Coffee is O.K., but you should use Equal or Sweet-N-Low and skim milk.
•
Juice is O.K., just count the calories.
•
No wine, beer or alcohol.
•
If you must have a canned drink, use a diet drink.
•
If you start having leg cramps, you must increase your uids. Beverages
Calories
Beverages
Calories
1 Cup Water
0
1 Cup Lemonade
107
1 Cup Tea
0
1 Cup 10-K
90
1 Cup Juice
100
Diet Drink
1
1 Cup Coffee
1
1 Can Coke (12 oz.)
140
VEGETABLES •
You do not have to count the carbohydrates from vegetables, but you do have to count the calories.
•
Count 1 large bowl of salad as 80 calories.
•
This salad is anything from the garden.
•
No bacon bits, cheese, ham, etc.
•
Use low calorie dressing or vinegar.
•
Use fresh or frozen. Vegetables
Calories
Vegetables
Calories
1 Cup Asparagus
35
1 Cup Carrots
42
1 Cup Beets
54
1 Cup Peas
114
1 Cup Broccoli
40
1 Cup Spinach
41
1 Cup Cabbage
30
1 Cup Green Beans
31
1 Cup Cucumbers
16
1 Cup Lima Beans
163
1 Cup Lettuce
8
1 Cup White Beans (Cooked)
224
1 Cup Tomatoes
24
1 Cup Cauli ower
28
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EXERCISE GUIDELINES •
Always consult your physician before beginning an exercise program.
•
Set realistic goals.
•
Try a variety of different exercises (walking, running, tennis, swimming, weights or aerobics).
•
Make sure you choose exercises you enjoy.
Minimum Requirements for Aerobic Exercise •
Exercise four times per week.
•
30 minutes a day. After 15 minutes your body uses fat as fuel.
•
Heart rate should be between 60 and 80 percent of your maximum heart rate (see formula below).
To find your hear t rate (HR) Count your pulse for 15 seconds. Follow the formula below. (Pulse Count) __________ x 4 = (Heart Rate) __________
•
Always try to be consistent in your exercise program.
•
Try your best not to skip a day or more in your weekly program.
•
We find that aerobic exercise is the best form of calorie burn off.
EXERCISE It not only helps you lose weight but also keeps you fit, healthy and younger looking.
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SAMPLE DIETS 700 CALORIES Breakfast:
Lunch:
Dinner:
1 Apple 1 Bowl Cereal (High Fiber) Skim Milk
1 Tuna Sandwich 1 Glass Tea
or
or
6 Ounces Shrimp (Broiled) 1 Potato 1 Cup Vegetables 1 Glass Tea
or
3 Egg Whites 2 Slices Turkey 2 Slices Toast 1 Cup Coffee 6 Ounces Chicken 1 Baked Potato 1 Large Salad 1 Glass Tea 6 Ounces Baked Fish ½ Cup Rice 1 Cup Vegetables 1 Glass Tea
FOOD PREPARATION Turkey Sandwich 180 Calories - 28 Grams Carbohydrates INGREDIENTS • 2 Slices Whole Wheat Bread • 1 Teaspoon Diet Mayonnaise • 3 Slices Turkey Breast • Lettuce and Tomatoes
Tuna Sandwich 180 Calories - 28 Grams Carbohydrates INGREDIENTS • 2 Slices Whole Wheat Bread • 2 Teaspoons Diet Mayonnaise • 3 Cans Tuna (Packed in Water) • Seasoning - Onions, • 6 Boiled Egg Whites Celery, Shallots Servings - 12 or more
Grilled Chicken, Fish or Shrimp 200 Calories - 10 Grams Fat INGREDIENTS • 8 Ounces Chicken • 1 Pack Butter Buds or Pam • 1 Onion (Sliced)
• 2 Pieces Clove Garlic • ½ Teaspoon Red Pepper • 1 Teaspoon Mrs. Dash
Brown chicken for 20 minutes, then add seasonings. Add water as needed. Cook for 35 minutes total.
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DIET PROBLEMS AND SOLUTIONS PROBLEM — Increase in your weight. Solution — Cut your calories by 100 a week until your weight becomes stable.
PROBLEM — Feeling weak or tired. Solution — Check your carbohydrate intake for the day. Raise it by 10 grams a day.
PROBLEM — Holding water. Solution — Something in your diet contains sodium, either in food or seasoning. Check the sodium count.
PROBLEM — Cramping in the legs or chest. Solution — Your body needs more liquids like 10K, Gatorade and juices. You might have eaten too fast or eating while under stress.
PROBLEM — Heartburn, belching or gas. Solution — From using rich seasonings or rich fatty foods or fried foods. Try to eliminate these things from your diet.
PROBLEM — Pains in your chest after you eat. Solution — Eating too fast or eating under stress. Slow down and relax at least one hour before you eat.
PROBLEM — Always hungry. Solution — Every hour drink one large glass of water. This will soon shrink your stomach, which will curb your appetite.
PROBLEM — Your body craves sweets. Solution — This means your blood sugar level is too low and you need sugar. The easy way to get the sugar needed is to eat candy. To control this low sugar level you should eat fruit at least four times a day. Cut up two or three apples and eat them throughout the whole day.
PROBLEM — Your body craves salt. Solution — This means you’re not taking in enough sodium. Do not use this as an excuse to make your sodium count rise. If you do, you will surely gain weight. The most reasonable thing to do is to eat a large salad and use Morton’s Light and a salad dressing that has sodium in it. I would also suggest eating popcorn.
PROBLEM — Constipation or not being regular. Solution — Your body is not getting enough roughage, bran, fruits and salads. Fruits and bran cereal are very good for digestion. You can also use a digestive aid from any health food store. These agents aid the body in the moving of waste products through the intestines.
PROBLEM — Feel nervous or light-headed. Solution — This is your body telling you it lacks carbs or fats. This can be a number of things. I would try simple carbohydrates first. If this doesn’t work, you could try raising your fats. Use eggs or jelly.
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NUTRITION CHART FOOD ITEM SEAFOOD Bass Catfish Crabs (boiled - no salt) Crabs (canned) Flounder Frog Legs Haddock Lobster Oysters (fresh) Oysters (canned) Shrimp (fresh) Shrimp (canned) Snapper Tuna BEVERAGE Alcohol (beer) Alcohol (daiquiri) Alcohol (Tom Collins) Alcohol (wine) Coke Tea Coffee (unsweetened) Diet Drink Lemonade BREADS Bread (white) Bread (whole wheat) Biscuit Cornbread English Muffin Buns Corn akes Graham Crackers (plain) DRESSINGS SAUCES Barbecue Ketchup Mayonnaise Mustard FRENCH Regular Low-Cal. ITALIAN Regular Low-Cal. THOUSAND ISLAND Regular Low-Cal. Soy Sauce Tartar Sauce Vinegar VEGETABLES Asparagus Beets (cooked) Broccoli (cooked) Cabbage (cooked) Carrots (cooked) Carrots (raw) Corn (cooked) Corn (canned) Corn (cream style)
MEASURE
CALORIE
PROTEIN gr.
FAT gr.
SODIUM mg.
CARBS gr.
1 lb. 1 lb. 1 lb. 1 cup 1 lb. 4 legs 1 lb. 1 lb. 1 lb. 1 cup 1 lb. 1 cup 1 lb. 1 lb.
470 460 422 162 358 73 358 413 300 158 413 148 422 254
85 80 78 27 75 16 83 76 38 20 82 31 89 56
10 14 10 4 5 .3 3 8 8 4 4 1 5 2
308 272 0 1600 354 55 277 1300 331 175 635 80 304 82
0 0 2 1 0 0 0 2 15 8 6 1 0 0
1 cup 4 oz. 10 oz. 1 cup 1 cup 1 cup 1 cup 1 cup 1 cup
101 122 180 329 94 4 5 T 107
T T T T 0 T T T 1
0 0 0 0 0 T T T 0
17 0 0 10 2 1 T T 0
9 5 9 18 19 1 2 T 28
1 slice 1 slice 2" 2" 1 avg. 1 avg. 1 cup 1 lg.
70 75 103 93 27 119 97 55
2 2 2 3 0 3 2 1
1 1 4 3 1 2 1 1
180 0 180 283 202 251 95
14 14 12 13 4 21 21 10
1 tbsp. 1 tbsp. 1 tbsp. 1 tbsp.
14 16 101 15
T T T T
1 .1 11 .9
127 156 84 195
1 3 .3 .9
1 tbsp. 1 tbsp.
66 15
T T
6.2 .7
219 126
2.8 2.5
1 tbsp. 1 tbsp.
63 6
T T
7 0
310 200
1 1
1 tbsp. 1 tbsp. 1 tbsp. 1 tbsp. 1 tbsp.
80 27 12 31 2
T T T T T
8 2 .2 3 0
112 100 1320 100 T
2.5 2.5 1.5 1 .9
1 cup 1 cup 1 cup 1 cup 1 cup 1 lg. 1 cup 1 cup 1 cup
35 54 40 29 48 42 137 139 210
3 2 5 2 1 1 5 4 5
.3 .2 .5 .1 .3 .2 1.7 1.3 1.5
3 73 16 20 51 45 T 389 604
6 12 7 6 11 10 31 32 51
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NUTRITION CHART FOOD ITEM
MEASURE
CALORIE
PROTEIN gr.
FAT gr.
SODIUM mg.
CARBS gr.
Cucumber Lettuce Mushrooms (raw) Mushrooms (canned) Mushrooms (sauteed) Okra (raw) Okra (cooked) Peas (raw) Peas (cooked) Peas (canned) Potato (raw) Potato (baked) Potato (boiled) Potato (fried) Potato (hash browns) Spinach (raw) Spinach (cooked) Spinach (canned) Sweet Potato (baked) Sweet Potato (canned) Rice (white) Rice (brown) Egg (raw) Egg (fried) Egg (poached) FRUITS Apple Juice Banana Blackberry Cantaloupe Fruit Cocktail Grapefruit Juice Grapes Orange Juice Peach Pear Strawberries Watermelon MEAT Bacon Chops Chuck Roast Duck Ground Meat (regular) Ground Meat (lean) Liver Rabbit Rib Roast Rump Roast Steak (sirloin) Steak (T-bone) Veal Cutlet Chicken (breast) Turkey SAUSAGE Blood Bologna Brown Pork Link
1 cup 1 cup 1 cup 1 cup 4 med. 1 cup 1 cup 1 cup 1 cup 1 cup 1 cup 1 lg. 1 med. 1 cup 1 cup 1 cup 1 cup 1 cup 1 med. 1 cup 1 cup 1 cup 1 lg. 1 lg. 1 lg.
16 8 20 51 78 36 46 122 114 150 114 145 76 456 355 14 41 49 161 216 200 180 85 100 82
1 T 1 3 1 2 3 9 8 8 3 4 2 6 5 1 5 5 2 4 4 3 6 5 5
T T T T T T T T T T T T T 24 18 T T 1 T T 2 1 6 6 6
6 5 11 0 0 3 3 3 2 401 5 6 3 0 446 39 90 484 14 100 11 12 61 144 60
3 1 3 6 2 7 9 20 20 28 25 32 17 55 45 3 6 7 37 50 50 38 5 5 5
1 lg. 1 cup 1 lg. 1 cup 1 lg. 1 cup 1 lg. 1 cup 1 cup 1 lg. 1 cup 1 med. 1 med. 1 cup 1 slice
81 116 127 84 120 194 80 98 106 64 112 40 120 56 156
.3 .2 1.6 1.7 2.4 1 .5 1.2 2 1.3 1.7 .6 1.4 1 3
T T T T T 1 T .2 T T T T T T T
2 2 2 2 12 13 1 2 5 1 2 1 1 1 1
24 30 32 19 32 50 24 23 24 21 27 10 25 14 38
1 lb. 1 lb. 1 lb. 1 1 lb. 1 lb. 1 lb. 1 lb. 1 lb. 1 lb. 1 lb. 1 lb. 1 lb. 1 lb. 1 lb.
980 1065 628 1213 1216 812 635 581 723 573 1316 1600 681 394 550
90 61 70 60 81 94 87 75 65 68 71 59 72 74 130
65 90 36 130 98 45 21 29 49 31 112 168 41 18 18
8500 214 246 366 0 0 330 154 231 238 249 207 253 377 370
0 0 0 0 0 0 18 0 0 0 0 0 0 0 0
1 lb. 1 lb. 1 lb. 1 lb.
1787 1379 1783 2260
54 64 61 42
167 133 163 230
219 5200 210 3357
2 5 12 0
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SAMPLE RECIPES Omelettes CRAWFISH (370 calories/18 grams fat) CRAB (490 calories/18 grams fat) TUNA (360 calories/12 grams fat)
SHRIMP (475 calories/16 grams fat) CHICKEN (470 calories/18 grams fat) TURKEY (520 calories/16 grams fat)
Ingredients • 1 cup of any ingredient from list above • 8 egg whites • 2 whole eggs
• •
1 onion 3 stalks of shallots
Season with red pepper and Mrs. Dash. Put seasoning and main ingredient of your choice into a teflon pan. Brown this with Pam or Butter Buds for 15 to 18 minutes. Prepare eggs in another pan until they become firm. Add the rest of your mixture, fold and eat.
Casseroles CHICKEN (540 calories/16 grams fat) 2 chicken breasts (cut up)
SHRIMP (750 calories/16 grams fat) 1 lb. of shrimp
Ingredients • use one ingredient from list above • 1 cup of rice • 1 cup of onion soup • 1 cup of beef bouillon
• • •
1 chopped onion 3 stalks of chopped shallots 3 cloves of garlic
Brown main ingredient of your choice and seasoning in a teflon pan with 1 pack of Butter Buds. Put all of the mixture in a casserole dish and put in oven for 20 to 30 minutes on 350°. Add water as needed.
Sauteed Items CHICKEN (200 calories/10 grams fat) 2 chicken breasts FISH (130 calories/8 grams fat) 3 large pieces of fish STEAK (730 calories/66 grams fat) ½ lb. cut pieces of steak Ingredients • use one ingredient from list above • ½ teaspoon of red pepper • 1 teaspoon of Mrs. Dash
SHRIMP (210 calories/8 grams fat) ½ lb. of shrimp FROGS (210 calories/8 grams fat) ½ lb. of frogs
• • •
1 pack of Butter Buds or Pam 1 onion 2 pieces of clove garlic
Brown main ingredient of your choice for 20 minutes, then add onions and garlic. Add water as needed. Cook on medium fire for a total of 30 minutes.
page 10
SAMPLE RECIPES Baked Items CHICKEN (220 calories/15 grams fat) 2 chicken breasts FROGS (210 calories/8 grams fat) ½ lb. of frogs
SHRIMP (230 calories/10 grams fat) ½ lb. of shrimp
Ingredients • use one ingredient from list above • ½ teaspoon of red pepper • 1 teaspoon of Mrs. Dash
• • •
1 onion 2 shallots 4 pieces of clove garlic
Baste with this mix: 2 packs of Butter Buds, 1 lemon, ½ cup Italian dressing (low calorie). Preheat oven to 350°. Cook down for 20 to 30 minutes. Baste as needed.
Microwave Shrimp SHRIMP (210 calories/8 grams fat) Ingredients • ½ lb. of shrimp • ½ teaspoon of red pepper • 1 teaspoon of Mrs. Dash • 1 cup of Italian dressing • ½ cup of water
• • • •
1 onion 1 lemon 2 pieces of clove garlic 2 stalks of shallots
Cook for 15 minutes. Put this over 1 cup of rice, and you will have a pleasing meal.
Preparing Tuna Fish TUNA FISH (1250 calories/20 grams fat) Ingredients • 3 large cans of tuna (packed in water) • 6 boiled egg whites • 2 spoons of diet mayonnaise • 2 spoons of mustard (low sodium) • ¼ teaspoon of red pepper • 1 teaspoon of Mrs. Dash or Morton’s Light
• • •
1 onion 2 stalks of shallots 2 stalks of celery
Put all of this into a large bowl, mix it up and then put it into the refrigerator. This will keep for one or two weeks.
page 11
DIETING PLATEAUS PROBLEM — Don’t lose weight. • Calories are too high or too low. When dieting one must keep their caloric count between 700 and 800 calories. Too high is just as bad as too low. You must always remember to keep your diet balanced. A good percentage is: 70% protein, 20% carbohydrates and 10% fats.
PROBLEM — Lose weight for two or three weeks then stop. • First, check your caloric count. • If this is okay, then check the balance of the foods you are eating. • Check the seasonings you are using. • If all these factors check out okay, I would do one of these next: 1) Exercise. 2) Drink more water a day. 3) Use more fat reducing agents in your diet. 4) Fast for one or two days (no more). Eat salads and juice.
PROBLEM — You get within five to eight pounds of your goal but can’t lose those last few pounds. •
Shock your body through nutrition. 1) Take one day and eat 1500 to 2000 calories. Get most of these calories in carbohydrates. Make sure you go back to your low calorie count the very next day.
MAINTENANCE DIET GUIDELINES CALORIE INTAKE — To figure out your caloric count, you must do the following: • Men — Multiply 12 times your ideal weight • Women — Multiply 11 times your ideal weight Example — My ideal weight is 200 pounds, so I would multiply 200 times 12 and to maintain my present weight, I would have to eat about 2,400 calories a day. This would be considered my ideal caloric count for my maintenance program.
FOOD INTAKE — During the week, continue eating the same foods that you have been eating on your diet program. Use your ideal caloric count for your calorie intake each day. PROCEDURE — Remember to eat your productive foods and seasonings during the week. Use one day out of the week to eat anything you want. The very next day you should go back to your ideal caloric count. This can work for everyone. If you do this and you gain weight, I would advise you to check your nutrition or your caloric burn off. I would say the problem is in the caloric burn off. On a maintenance program, you must have some type of exercise program. Some type of aerobic exercise is the most productive.
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BREAKFAST (Choose Just One Meal) CHICK FIL LA
DENNY’S
McDONALD’S
MENU SELECTION: Greek Yogurt Coffee or Juice
MENU SELECTION: 2 Eggs Hash Browns 1 Glass of Juice or Coffee
MENU SELECTION: 1 Egg McMuffin with ham 1 Glass of Juice or Coffee
LUNCH OR DINNER (Choose Just One Meal) WENDY’S
CHICK FIL LA
MENU SELECTION: 1 Grilled Chicken Breast Dressed (no sauce) Baked Potato Salad Diet Drink or Water
MENU SELECTION: Grilled Chicken Nuggets (no sauce) Fruit Cup Diet Drink/Water
SUBWAY
BURGER KING
MENU SELECTION: 1 Steak, Turkey, Chicken or Ham Sandwich Dressed 1 Bag of Chips Baked Diet Drink or Water
MENU SELECTION: 1 BK Broiler Dressed Water
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