Get ready to lose 10 pounds! By paying attention to the amount of food
you eat, eliminating unnecessary sugar and fat from your foods and making sure
you include absolutely delicious meals and snacks to keep your taste buds
happy. Use this easy-to-follow and super healthy diet plan to lose the first
10, the last 10, or any 10 in between! Because it’s a balanced and flexible
program, you can stay on this diet as long as it takes.
Top Fast Secrets
- Keep track
of everything you eat and drink. No need to estimate calories – just write
down the type of food or beverage and the amount.
- Cut your
fat intake in half, that means half as much margarine or butter on toast,
vegetables and your muffin, half the mayonnaise on your sandwich, and half
the oil in the pan when you saute foods. You get the idea!
- Limit the
sugar treats to three times per week maximum.
- Include
good sources of protein at meal, chicken, fish, legumes, peanut, cottage
cheese, eggs or yogurt.
- Eat at
least one meatless lunch and dinner each week to reduce fat, increase
fiber, and get yourself into the habit of building meals around whole
grains, beans and vegetables.
- If you’re
not currently using skim milk, go down to the level of fat content in the
milk you use. For example, if you currently use two percent, use only one
percent. If you insist on whole milk, try two percent.
- Eat at
least two servings of fresh fruit every day. Choose whatever type of fruit
is in season.
- Instead of
fruit juice for breakfast or snack, drink water. Add a slice of lemon or
lime for zest.
- Include
two servings of vegetables with lunch and dinner, for a total of at least
four servings per day.
- Choose one
to two servings of foods made from whole grains with every meal.
- Shut off
the TV whenever you eat – that includes meals and snacks. Studies show
that we automatically eat larger portions when we snack in front of the
tube, and typically those foods are high in fat and sugar, which means
excess calories!
- Choose
calories you can chew – that means only calorie-free beverages (except for
milk) Sodas are loaded with empty calories, and fruit juices provide less
fiber and vitamins per calorie than the fruit they’re made from.
- Plan ahead
for meals and snacks so you know exactly what you plan to eat. Last-minute
choice tends to be higher in calories and lower in satisfaction.
