yogurt; 1 cup reduced-fat cottage cheese; 1 or 2 ounces fat-free or reduced-fat cheese; 1 whole egg plus 3 egg whites .
At each meal, eat no more than 1 SERVING of a fat.
One serving of fat can include your choice of the following: 1 to 2 teaspoons olive oil; 1 tablespoon regular salad dressing; 2 to 4 tablespoons reduced-calorie salad dressing; 1 to 2 tablespoons nuts; 1 tablespoon peanut butter; 1 tablespoon regular cream cheese or 2 tablespoons light cream cheese; 1 tablespoon soft tub, trans fat-free margarine; 1 to 2 tablespoons guacamole; 1 to 2 tablespoons reduced-fat mayonnaise or 1 to 2 teaspoons of regular mayonnaise .
Every day, you may eat UNLIMITED SERVINGS of non-starchy vegetables (all veggies are unlimited except corn, peas, and root vegetables).
Every day, eat 2 SERVINGS of fresh fruit. These can be eaten at meals or as a snack.
One serving of fruit can include your choice of the following: 1 medium piece of fruit (apple, pear, peach, nectarine, orange, etc.); 1 small banana; ½ mango, papaya, or grapefruit; ¼ cantaloupe; 1 cup berries, grapes, or cut-up melon; ¾ cup fruit salad .
Before lunch and dinner, drink ONE 8-ounce GLASS of water. During the first week on this program, make it two 8-ounce glasses before each of those meals.
Every day, feel free to eat 1 TREAT (150 calories or less). This will help satisfy cravings, and lessen the feelings of deprivation. If you choose, you may skip the treat and enjoy an additional serving of any of the food categories: fruit, high-quality starchy carbohydrate, protein, or fat.
BEST LESSONS
To sum it all up, the ideal diet consists of moderate amounts of high-quality carbohydrates, lean protein, and healthy fats…all while reducing calories. I wish it could be sexier than that, but the information doesn’t have to be exciting to work. My program definitely works.
But human nature can find loopholes in even the simplest program. Some of my favorite weight-loss secrets have come from finding solutions for the problems posed by my unique and wonderful clients. I’m sure you’ll find some answers here, too.
Even very low-calorie foods can add up. Christina is principal ballet dancer with a national company who works diligently to perfect her craft and her body, putting in hours and hours at rehearsals every day. She came to see me because she had started gaining weight, despite counting every calorie. Her problem? Christina loved the “I Can’t Believe It’s Not Butter” spray. As the label says, a single serving of 5 sprays gives foods a buttery taste with zero calories. What Christina (and most people) didn’t know was that each aerated spray serving has a little less than 1 calorie, and the label rounds down to zero. However, there are many, many servings per 8-ounce bottle, adding up to about 90 grams of fat and 820 calories. Because she thought the product had no calories, Christina went through an entire buttery bottle every day. When she broke the spray habit, the pounds dropped off. The lesson: There are few foods you can eat in unlimited quantities. Even a so-called zero-calorie product can cause weight gain if you eat enough of it .
There is no reason to be a Sally. In the movie When Harry Met Sally , there is a restaurant scene that shows Sally ordering a salad and pie a la mode. She wants her pie heated with ice cream on the side, strawberry not vanilla, but if there isn’t strawberry then whipped cream, but only real whipped cream…if there isn’t real whipped cream then the pie shouldn’t be heated. As her list of special demands go on and on, we begin to understand that Sally is a high-maintenance kind of girl (adorably so in that Meg Ryan way!). Many of my high-profile clients are understandably afraid of being labeled high-maintenance or—even worse—a diva . They ask me the best way to stick to their meal plans while attending a dinner party or public function without acting like a Sally. Simple. I tell them to eat a single
At each meal, eat no more than 1 SERVING of a fat.
One serving of fat can include your choice of the following: 1 to 2 teaspoons olive oil; 1 tablespoon regular salad dressing; 2 to 4 tablespoons reduced-calorie salad dressing; 1 to 2 tablespoons nuts; 1 tablespoon peanut butter; 1 tablespoon regular cream cheese or 2 tablespoons light cream cheese; 1 tablespoon soft tub, trans fat-free margarine; 1 to 2 tablespoons guacamole; 1 to 2 tablespoons reduced-fat mayonnaise or 1 to 2 teaspoons of regular mayonnaise .
Every day, you may eat UNLIMITED SERVINGS of non-starchy vegetables (all veggies are unlimited except corn, peas, and root vegetables).
Every day, eat 2 SERVINGS of fresh fruit. These can be eaten at meals or as a snack.
One serving of fruit can include your choice of the following: 1 medium piece of fruit (apple, pear, peach, nectarine, orange, etc.); 1 small banana; ½ mango, papaya, or grapefruit; ¼ cantaloupe; 1 cup berries, grapes, or cut-up melon; ¾ cup fruit salad .
Before lunch and dinner, drink ONE 8-ounce GLASS of water. During the first week on this program, make it two 8-ounce glasses before each of those meals.
Every day, feel free to eat 1 TREAT (150 calories or less). This will help satisfy cravings, and lessen the feelings of deprivation. If you choose, you may skip the treat and enjoy an additional serving of any of the food categories: fruit, high-quality starchy carbohydrate, protein, or fat.
BEST LESSONS
To sum it all up, the ideal diet consists of moderate amounts of high-quality carbohydrates, lean protein, and healthy fats…all while reducing calories. I wish it could be sexier than that, but the information doesn’t have to be exciting to work. My program definitely works.
But human nature can find loopholes in even the simplest program. Some of my favorite weight-loss secrets have come from finding solutions for the problems posed by my unique and wonderful clients. I’m sure you’ll find some answers here, too.
Even very low-calorie foods can add up. Christina is principal ballet dancer with a national company who works diligently to perfect her craft and her body, putting in hours and hours at rehearsals every day. She came to see me because she had started gaining weight, despite counting every calorie. Her problem? Christina loved the “I Can’t Believe It’s Not Butter” spray. As the label says, a single serving of 5 sprays gives foods a buttery taste with zero calories. What Christina (and most people) didn’t know was that each aerated spray serving has a little less than 1 calorie, and the label rounds down to zero. However, there are many, many servings per 8-ounce bottle, adding up to about 90 grams of fat and 820 calories. Because she thought the product had no calories, Christina went through an entire buttery bottle every day. When she broke the spray habit, the pounds dropped off. The lesson: There are few foods you can eat in unlimited quantities. Even a so-called zero-calorie product can cause weight gain if you eat enough of it .
There is no reason to be a Sally. In the movie When Harry Met Sally , there is a restaurant scene that shows Sally ordering a salad and pie a la mode. She wants her pie heated with ice cream on the side, strawberry not vanilla, but if there isn’t strawberry then whipped cream, but only real whipped cream…if there isn’t real whipped cream then the pie shouldn’t be heated. As her list of special demands go on and on, we begin to understand that Sally is a high-maintenance kind of girl (adorably so in that Meg Ryan way!). Many of my high-profile clients are understandably afraid of being labeled high-maintenance or—even worse—a diva . They ask me the best way to stick to their meal plans while attending a dinner party or public function without acting like a Sally. Simple. I tell them to eat a single
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