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Body
for LIFE for Women
Theory:
The Body for Life diet is based on eating Smart Foods – Smart Fats,
Smart Carbs, and Smart Protein. The diet plan is all about quality, quantity and
frequency. The Body for Life diet emphasizes eating the right foods,
in the correct amounts, at the right times. The weight loss program
focuses on eating Smart
Foods at least 80 percent of the time.
Smart Foods Table:
- Smart
Proteins – eggs, cheese, reduced-fat dairy, fish, lean meat, soy
foods/meat substitutes
- Smart
Carbs – vegetables, fruits, whole grains
- Smart
Fats – avocado, nuts, olive oil, canola oil, safflower oil
- Smart
Snacks – ½ portion of any Smart Protein with ½ portion of any
Smart Carb
- 1
tablespoon nut butter on celery or on 1 sliced apple
- Any
nonstarchy veggie
- ½
portion of nuts mixed with ½ portion of nuts with ½ portion of
dried fruit
- ½
whole wheat bagel and hummus
- Junk
foods – eliminate or eat sparingly
- Processed
foods – white sugar, white pasta, cookies, chips, pastries, candy
bars, soda
- Processed
meats –
bologna, hot dogs, sausage
- Full-fat
red meat, dairy, and cheese (high in saturated fat)
- Any
foods with trans fats
Basic Rules for Weight
Loss:
- Create
your meals with the Body for life Smart Foods Table – this table tells you
exactly what you can eat and in what portions and servings.
- Go
for quality – eat smart foods 80 percent of the time.
This gives you a little wiggle room for junk food when you need it.
- Focus
on quantity – keep track of portions and servings – you need to
stick to women food portions.
- Eat
frequently: Choose Smart Foods every 2 to 4 hours, for a total of five
or six meals a day. Eat
smaller meals more often. Breakfast, Midmorning snack, lunch,
midafternoon snack, dinner, and an after-dinner snack if you need one.
Try not to eat 1 to 2 hours before bedtime though.
- Plan
your meals in advance and record what you eat. “If you fail to plan,
you plan to fail.” Research shows that women who keep a food journal
are the most successful at weight loss because they learn to be
accountable.
- Eat
two or three servings of calcium-rich food a day.
Get your calcium for low-fat or fat-free dairy products, or
non-dairy sources like broccoli or calcium-fortified orange juice.
- Drink
11 or 12 (8-ounce) glasses of water a day. Water boosts and detoxifies
the body and also discourages water weight.
Drinking ice water encourages weight removal.
- Take
Mini Chills when you need to. Sometimes only chocolate will do.
Sample Daily Weight Loss Plan:
- Meal
1 - ½ cup cooked oatmeal with ½ scoop vanilla protein, ¾ cup
skim milk, ½ cup blueberries, 6 walnut halves
- Meal
2 - small yogurt, medium banana
- Meal
3 - 4 cups salad greens, 4 oz tuna, 4 tsp 50/50 olive oil and
vinegar mix
- Meal
4 - nutrition bar
- Meal
5 - 4 oz chicken breast, 4 spears asparagus, ½ cup cooked
carrots, ½ cup tomatoes
- Meal
6 - 1 cup sugar-free pudding made with fat-free milk, 1 cup fresh
fruit mix: melon, grapes, berries
Pamela Peeke, M.D., M.P.H., F.A.C.P.
2005.
New York: Rodale.
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