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The
90/10 Weight-Loss Plan
Theory:
What causes most people to give up on
their diets? They cant eat what they want, so finally they give in to
their cravings and
cheat. The 90/10 plan offers a
solution to the tendency to give up on dieting. This diet plan helps
you lose weight, makes you healthier, and even lets you eat chips,
cookies, and ice cream. The
90/10 plan is a weight loss philosophy based on the concept that
approximately 90 percent of the time you will be enjoying a balance of
healthy and nutritious foods, while the remaining 10 percent of your time
you can consume Fun Foods to keep you
happily motivated to stick with your weight loss goal.
The book includes three dieting plans 1,200-calorie diet,
1,400-calorie diet, 1,600- calorie diet based on the amount of weight
you want to lose, the rate at which you would like to lose it, your
dieting history, and the amount of exercising you are willing to commit to
doing each week. Each of the
plans are adjusted to provide approximately 50 percent of total calories
from quality carbohydrate, moderate amounts from lean protein, and limited
amounts of fat. The weight loss plan
includes no diet pills or diet supplements.
Fun Foods (chocolate, cookies,
chips, ice creams, and any other delicious goodie) the key is to make
sure that you are enjoying the right amount of your Fun Food each day. Be
a stickler for portion size. A
complete list of portion sizes for Fun Foods is included in the book.
Under this diet plan,
you may drink unlimited plain coffee or tea
throughout the day.
Calorie Breakdown for the 1,400-calorie plan the most popular
weight loss formula
- Breakfast:
250 calories
- Lunch:
350 calories
- Snack:
100 calories
- Dinner:
450 calories
- Fun
Food: 250 calories
Day in 1400-Calorie Plan
- Sample Meal Plan
(Enjoy one Fun Food at the
time of day of your choosing)
- Breakfast
- 2
slices toasted, reduced-calorie, whole-wheat bread, with 1
tablespoon peanut butter
- ½
banana (or 1 orange or ½ grapefruit)
- Coffee
or tea (skim milk optional)
- Lunch
- Large
tossed salad
- ½
regular-size whole wheat pita bread
- Water
or seltzer
- Snack
- Frozen
fruit pop of your choice (100 calories or less)
- Dinner
- 3-ounce
turkey burger (or frozen veggie burger)
- 1
cup steam green beans
- Water
or seltzer
Joy Bauer, M.S., R.D., C.D.N. 2001. Los Angeles: Renaissance Books.
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