Diet and Health FAQ

Tagged As: Diet fitness plan

Question:
Here is the diet & fitness plan I have been on since mid April '99. I lost close to 80 lbs since then after completely changing my life style. I completely quit the foods I was eating that got my weight up to 250 lbs and started the exercise program 2 weeks into the diet. My weight loss has now stalled to being just slightly underweight for my height and I'm now on maintenance. I feel fantastic, only sleep about 4 hours per night, because I have so much energy left over from the day because I don't carry around all that extra weight in my activities. If anyone has any comments, e-mail me. I need feedback from someone who knows about nutrition. I feel I took control of my body for once, and I'm willing to share this technique with others. Here it is for anyone who is curious: 1. BREAKFAST: 1/2 CUP ALL BRAN CEREAL(ADD 1/2 CUP RAW FRUIT; 1/2 CUP NON FAT DRY MILK; 1 THIN SLICE WHOLE OR MULTIGRAIN BREAD WITH 1/2 TEASPOO0N LIGHT MARGARINE OR SUGAR FREE JAM. 2.LUNCH: NO LUNCH. START MID MORNING SNACKING ON AS MANY RAW IN SEASON FRUITS AND VETETABLES AS YOU CARE TO EAT. BEGIN EATING BEFORE 10:OO AM 3. LATE AFTERNOON PICK-ME-UP: ULTRA SLIM FAST SHAKE WITH ADDED BANNANA, STRAWBERRIES, & FRESH PINEAPPLE, UNSALTED ROASTED SUNFLOWER SEEDS, TOFU 4. SUPPER: LARGE SALAD, CRYSTAL LIGHT, STEAMED VEGETABLES 5. LATE NIGHT SNACKS: SUNFLOWER SEEDS, TOFU, CRYSTAL LIGHT, POPCORN, PEANUT BUTTER, FRESH FRUIT PRODUCT SUGGESTIONS: MARGARINE SPREAD: BENECOL; BRUMMEL & BROWN SPREAD SUGAR SUBSTITUTE: ASPARTAME (NOT SACCARIN) SALT SUBSTITUTE: MORTIN LIGHT SALT BEVARAGE: COFFEE, CRYSTAL LIGHT, WATER, DIET SODAS (WATCH SODIUM LEVELS) UNSWEETENED FRESH BREWED TEA SALAD DRESSINGS: ANY OF MARZETTI¹S NO FAT; BALSAMIC VINEGAR FOODS TO AVOID LIKE THE PLAGUE: EGG YOKS RED MEAT AVACODOS COCONUT ANY CANNED PRODUCT CEREALS WITH ADDED SUGAR ANY DAIRY PRODUCT STARCHY VEGETABLES: CORN, BEANS, PEAS, POTATOES KETCHUP ORGAN MEATS (LIVER, KIDNEY) WHITE RICE PASTA WHITE BREAD ANY SHELLFISH BACON OLIVE AND OR COCONUT OIL ANY PORK PRODUCT CHOCOLATE PROCESSED MEATS PIZZA ICE CREAM SNACK FOODS: POTATO CHIPS, CRACKERS MSG ANYTHING FROM A CHINESE RESTURANT ANY THING FROM A FAST FOOD RESTURANT ANYTHING FROM ANY RESTURANT EXCEPT SALAD FROZEN PROCESSED FOODS ANY DIET PILL ANY PRODUCT MADE WITH WHITE FLOUR PROCESSED FRUIT JUICES (SUGAR CONTENT) CREREALS WITH ADDED SUGARS (READ ALL NUTRITION LABELS) FOODS ALLOWED IN MODERATION: UNSALTED - UNBUTTERED POPCORN (WATCH CARBOHYDRATES) NO FAT MAYONAISE NON FAT DRY MILK DIET SODAS (AVOID SACCARIN & WATCH SODIUM LEVELS) TOFU AND PRODUCTS MADE WITH TOFU (PARMESON CHEESE SUBSTITUTE, SLICED CHEESE SUBSTITUE,RAW TOFU (EAT LIKE CHEESE), SALAD DRESSINGS MADE WITH TOFU, TOFU HOT DOGS AND LUNCH MEAT SUBSTITUTE LOW FAT BURRITO SHELS FOR WRAPS SUGAR FREE CANDY BAKED POTATO: PLAIN OR EAT COLD LIKE AN APPLE COB CORN: PLAIN EAT HOT OR COLD WITH NOTHING ADDED BONELESS SKINLESS CHICKEN BREASTS FOODS TO CONSUME FREELY: IN -SEASON RAW FRUIT: NO LIMIT RECOMMENDED: WHOLE WHEAT OR MULTI-GRAIN BREAD (BEST IF HOMEMAID)-SLICE THIN (NO MORE THAN 2 SLICES PER DAY) LARGE SALADS (2 PER DAY MINIMUM) - NO CROUTONS, NO OILY DRESSING STEAMED RAW VEGETABLES(SEASON WITH DRY SEASONINGS FROM LIST) WATER: DRINK PLENTY OF IT TO FLUSH THE TOXINS PROTEIN SOURCES: SUN FLOWER SEEDS (USE UNSALTED AND WATCH FAT CONTENT) FRESH FISH GRILLED OR BROILED USING NO FATS OR OILS BONELESS, SKINLESS FRESH CHICKEN BREASTS (SMALL PORTION ONLY) CANNED TUNA PACKED IN WATER (WHITE ALBACORE BEST) PEANUT BUTTER (LOW FAT AND NO ADDED SUGAR ONLY) - NO MORE THAN 2 TEASPOONS DAILY PECANS & WALNUTS (ONE TABLESPOON PER DAY LIMIT) EGG WHITES ULTRA SLIM FAST PROTIEN POWDER INCLUDING WHEY KIDNEY BEANS LIMA BEANS DRY SEASONINGS: (USE FREELY ON SALADS & IN COOKING) BLACK PEPPER CHILI POWDER (GOOD SALT SUBSTITUTE) DILL WEED CELERY SEED SESAME SEED GROUND RED PEPPER CRUSHED RED PEPPER PAPRIKA BASIL OREGANO GARLIC & ONION POWDER ONION FLAKES PARSLEY ITALIAN SEASONING ADDITIONAL NOTES: READ ALL PRODUCT LABLES OF ANYTHING YOU PUT IN YOUR MOUTH: LOOK FOR HIGH SODIUM, SUGAR, CARBOHYDRATE, AND COLESTERAL OR FAT CONTENTS. COMPARE BRANDS USING LABLES AND CHOOSE THE MOST NUTRITIOUS. DO NOT ALLOW YOUR SELF TO GET HUNGRY AND NEVER EAT UNTIL YOUR FULL BREAKFAST MANDATORY TO AVOID MID MORNING HUNGER CRAVINGS. START FRUIT AND RAW VEGETABLE CONSUMPTION WELL BEFORE NOON USE SCALE TO WEIGH IN ON MONDAY & THURSDAY MORNING. LOG RESULTS & MONITOR WEIGHT LEVELS WITH CALORIC INTAKE & EXERCISE TIMES. TAKE ON MULTI-VITAMAN TABLET PER DAY, USE ULTRA-SLIM FAST DAILY TO PREVENT ANY VITAMAN DEFICIENCY. THE RECIPIES 1. ULTRA SLIM FAST SHAKE: 1/4 CUP FRENCH VANALLA POWDER, 1/3 CUP NON-FAT DRY MILK, 1 1/4 CUP WATER, 1 CUP CRUSHED ICE, 1 BANNANNA, 6 FRESH STRAWBERRIES, FRESH PINEAPPLE CHUNKS, OR 1 KIWI FRUIT, (MANGO-OPTIONAL). BLEND IN BLENDER, AND IF USED IN A CHILLED COLD CUP CAN BE USED FOR A NO FAT ICE CREAM SUBSTITUTE. 2. PASTA SUBSTITUTE: 1 SMALL ZUCCHINI, FRESH MUSHROOMS, ONION. SAUTE INGREDIENTS IN WOK SPRAYED WITH NO FAT SPRAY & LOW FAT CHICKEN BROTH. SERVE ON PLATE WITH MEATLESS PASTA SAUCE. ADD TOFU VETETABLE TOPPING AS A SUBSTITUTE FOR PARMESAN CHEESE. 3. THE SALAD OF LIFE: CUT UP SMALL ,MOST OR ALL OF THE FOLLOWING INGREDIENTS: ICEBERG LETTUCE FRESH SPINACH GREEN ONION RED ONION (option) CUKECUMBER BELL PEPPER CELERY CARROTTS ZUCCINI YELLOW SQUASH TOMATO RED KIDNEY BEANS LIMA BEANS BEAN OR ALPHPALPA SPROUTS (option) SUNFLOWER SEEDS (option) SPRINKLE WITH UP TO 10 DRY SPICE COMBINATIONS. SINCE THE FLAVOR OF OILY DRESSINGS ARE REMOVED, FLAVOR HAS TO BE ADDED BY OTHER METHODS. STORE IN LARGE TUPPERWARE TYPE CONTAINER. SHOULD BE CONSUMMED IN 2-3 DAYS. MAKES 3-6 SALAD SERVINGS. TOP WITH NO FAT DRESSING BEFORE EATING. COMBINE 2-3 TYPES DRESSING FOR FLAVOR & VARIETY, DO NOT DRENCH SALAD USING ONLY ENOUGH DRESSING TO LIGHTLEY COAT 4. COLE SLAW: USE FOOD PROCESSOR TO CUT UP THE FOLLOWING: 1/4 HEAD OF RED OR GREEN CABBAGE 1 CORED GRANNY SMITH APPLE (LEAVE SKIN ON) 1/4 CUP RASINS 2 FINELY SHREADED CARROTTS TABLESPOON PREPARED HORSH RADISH 1/4 CUP NO FAT SLAW DRESSING CHILI POWDER, GROUND RED & BLACK PEPPER, CELERY SEED, PARSLEY FLAKES, PAPRIKA, DILL WEED 4. CREAMED BROCCOLI: CUT UP BROCCOLI & STEAM WITH CHOPPED ONION. TRANSER TO COOKING POT & ADD 1 CAN CAMPELLS NO FAT CREAM OF MUCHROOM SOUP. ADD WATER TO PROPER COOKING CONSISTENCY. ADD VARIETY OF DRY HERB SEASONINGS & TOP WITH TOFU VEGGI TOPPING AND SPLASH OF BASALMIC VINEGAR TO TASTE. CAN BE TOSSED WITH COOKED CHINENESE RAMIN NOODLES BUT WILL ADD EXCESS CARBOHYDRATES. 5. JELLO DESSERT: COOK 2 PACKAGES SUGAR FREE JELLO, ADD SHREDDED CARROT, & RASINS. SERVE WITH APPLE CHIPS, WALNUTS, & TOP WITH LOW FAT YOUGURT. THE EXERCISE PROGRAM EQUIPMENT: 1. STATIONARY BIKE 2. TREADMILL 3. NORDIC TRACK CROSS COUNTRY SKI MACHINE 4. WEIGHT BENCH 5. FLOOR MAT 6. AUDIO SYSTEM DURATION: INITIAL WORKOUTS SHOULD BE SEVEN DAYS PER WEEK CONSISTANTLY FOR AT LEAST TO MONTHS TO SHOW SIGNIFICANT WEIGHT LOSS. TIMES CAN BE ADJUSTED TO SUIT INDIVIDUAL NEEDS BUT MINIMUM OF 60-80 MINUTES PER DAY MANDATORY FOR MAXIMUM FAT BURN. TECHNIQUE: MUSIC: MOST IMPORTANT PART OF TRAINING -MUST BE LOUD, WALL POUNDING, HIGH ENERGY, PULSATING RYTHMS, DANCE CLUB /DISCO STYLE MIXES. BEST TO TAPE RECORD FROM CD¹S OR OTHER CASSETTES TO MAXIMIZE SONG PLAY LIST. SHOULD BE CONTINOUS FOR WORKOUT DURATION . TAPE ONTO 120 MINUTE AUDIO CASSETTES.

Answer:
Well, congrats on losing the weight. 20 lbs per month is not really healthy though and I'm not sure how you plan on keeping the weight off if you continue to live on salads and Slim Fast. I would think that most of those foods (on your list) would be pretty hard to avoid for the rest of your life.