My Menu Plan

I'm gonna give you some tips before I give you the list of what to eat, k?

* There is no room for any deviation. One cheat can cost you up to one week in weight loss.

* On the day that you start the diet, weight first thing in the morning after you have emptied your bladder.

*Don't weigh yourself constantly while on the diet - it can be distracting. Only weigh once a month, and not the difference in clothes size.

*The body does go through stages during weight loss where it might seem as if you are not losing actual weight on the scale, but note the drop in clothes size.

* Remember, you are breaking down fat during "plateau" periods. The growth hormone is dissolving the fat in the water so you will weigh water when you get on the scale, and you'll notice that you don't have to go to the bathroom as often during this period.

*The first 3-4 days will be HARD. Your body still expects to be fed as before and it takes usually 3-4 days to adjust. During this time try to take your mind off the food issue.

*Buy a good kitchen scale that weighs in quanitities of at least ever 5 grams (1 gram is better).

*Always weigh your food raw, uncooked.

* Drink 68 oz (2 L) of water EVERY DAY.

*Your body fat is like a sponge, and it contains toxins. With the rapid fat breakdown on the diet, these toxins are released into the bloodstream, and the water is essential to flush out the toxins.

Below is a list of Meal Options. Each meal has a number of possible selections. You will choose daily one selection from Meal 1, one selection from Meal 2, and one selection from Meal 3.

* You many NOT choose two selections from the same meal.

* Do not increase or decrease any of the quantities on the program. It worked like a prescribed medicine. The exact portions are important.

* Do not skip meals. You must have your "medicine" three times a day in the forms of meals.

* Keep a 5 hour minimum interval between meals.

* Your last meal for the day must end no later than 9pm

* Your daily fruit and crackers can be eaten with any of the meals, or in between meals.

* You can swap the order of the meals any way you want. Meal 1 can be dinner, or Meal 2 can be breakfast. That kind of thing.

FOOD GROUPS:

Beef Group:

Beef (all lean portions (no ground))
Veal, Game (all lean portions (no ground))

Poultry Group:

Turkey (breast only, no skin)
Chicken (breast only, no skin)

Fish:

Calamari
catfish
cod
crab
hailbut
lobster
mahimahi
prawns
shark
shrimp
sole
tilapia
tuna
whiting

Dairy:

Yogurt (plain, fat free)
Cheese (low fat cottage cheese, Mozzarella, ricotta, fat free cream cheese)
Feta (only once a week)

Vegetables:

(fresh or frozen)
asparagus
cabbage
cauliflower
celery
cucumber
green pepper
lettuce
mushrooms
onion (max of 35 grams per meal)
spinach
scallions
tomato (max of 35 grams per meal)
zucchini
squash (yellow, croockneck, yellow spaghetti, hubbard)

Fruit:

Apple (200 g)
Apricot (200 g)
Grapefruit (200 g)
Kiwi (160 g)
Lemon
Mango (small)
Melon (honeydew, cantaloupe - 180 g)
Nectarine (200 g)
Orange (200 g)
Peach (200 g)
Tangerine (200 g)

Crackers:

Regular Saltines

Fat:

Limited quantities of cooking spray
Mayonnaise (low fat, 1 tsp per day)
Natural Herbs and Spices are allowed, such as:
Black pepper
Curry (no starches added)
Mustard (powder only
Vinegar (balsamic, apple, white)
Garlic
Herbs
Cinnamon
Ginger
Cloves
Salt (limited amount)
(No sauces or salad dressings, unless you make from the above list)

Beverages:

up to 1 L (34 oz) of Diet Soda per day
NO ALCOHOL
Coffee (8 cups per day - 100% pure coffee)
Tea (Any brand, all herbals are fine)
* No sugar is allowed while you are on the program. You may use an artificial sweetener.
* No milk of any kind

Gum:

4-5 sticks of sugar free gum a day

Vitamins:

Take a multivitamin DAILY (the Vitamin B6 must be under 5 mg per day, otherwise it will stimulate the appetite)

OK, now on to the specifics. Here's the Menu Plan. Like said above, eat your main meals 5 hours apart. Pick one line from each Meal (not more than one line - hehehe)

Fruits:

3 per day

Crackers:

12 per day, but only 4 at a time.


Meal 1 Choices:

40grams of cheese & 70grams veggies

1 egg & 75 grams veggies

6 oz plain, fat free yogurt

Meal 2 Choices:

100 g beef & 110 g veggies

115 g poultry & 110 g veggies

115 g fish & 105 g veggies

70 g cheese & 100 g veggies

50 g feta cheese & 115 g veggies

Meal 3 Choices:

110 g beef & 115 g veggies

120 g beef & 90 g veggies

105 g poultry & 115 g veggies

105 g fish & 110 g veggies