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Choose
to Lose:
A
Food Lover’s Guide to Permanent Weight Loss
Theory:
The Key to Choose to
lose is Fat. The way to become not fat is reduce fat in your diet.
Carbohydrates are the good guys. They
increase your energy without increasing your girth.
Motto: I MUST EAT TO LOSE. I MUST EAT TO LOSE. I MUST EAT TO LOSE. OF COURSE, I
MUST EAT NUTRITIOUS, LOW-FAT FOODS TO LOSE.
Choose to Lose is
diet plan based on three
strategies for maximizing weight loss
- Reduce
your intake of fat because the less fat you add to the fat stores, the
less you will have to remove.
- Eat
lost of vegetables, fruits, low-fat whole grains, and low- and nonfat
dairy to:
- Maximize
your metabolic rate;
- Ensure
that you consume enough vitamins, minerals, and fiber for long-term
good health;
- Keep
you full, satisfied, and content;
- Increased
your energy and stamina
- Engage
in regular aerobic exercise to:
- Build
and maintain muscle
- Force
the body to burn fat rather than protein from muscle
- Maximize
your BMR (basal metabolic rate)
Your Personal Fat Budget:
Your personal fat
budget is the maximum number of
fat calories you can eat each day and still reach and maintain your
desirable and healthy weight. Your fat budget is based on the total number
of calories needed to satisfy your basal metabolic rate (BMR) at your goal
weight. To determine your
personal fat budget:
Step 1: determine your
desirable weight (according to your height and body frame size)
Step 2: determine your
minimum daily caloric intake (refer to chart in the book)
Step 3: determine
your fat budget - Choose a percentage : 20 percent, 17 percent, and 15
percent fat in your diet
For
example, if you are a 5 foot 5 inch female with a goal weight of 135, your
minimum calorie intake would be 1579, and 20% of that would be your fat
budget 315. This means that your limit intake of fat calories a day is
315. Read the labels and make sure that your total caloric intake
doesn’t exceed your fat calorie limit.
- With
the Fat Budget, you can judge the “cost” of any food so you can
make wise food choices
- You
can eat any combination of foods as long as they fit within your
budget
- You
can budget in high-fat splurges
Slashing the Fat – make a list of the high-fat foods that you eat and .
. .
- Choose
smaller amounts
- Choose
less often
- Choose
not at all
- Choose
low-fat alternatives
Be sure you are meeting your daily minimum basic nutritional requirements:
- 2-4
servings of fruit
- 3-5
servings of vegetables
- 6-11
servings of grains
- 2-3
servings of dairy
Keep track of your fat intake so that you know you are truly eating under
your Fat Budget
Sample
Meal Plan for Choose to Lose
- Breakfast
– Buttermilk Waffle, maple syrup, honeydew melon, skim milk, coffee
or tea
- Lunch
– Tomato-Rice Soup, Blackened Chicken, whole-wheat bread, baked
potato, nonfat yogurt, steamed broccoli, margarine, sliced fresh
peaches, skim milk, coffee or tea
- Dinner
– Grapefruit, Chili Non Carne, tossed salad, Italian dressing,
steamed zucchini matchsticks, margarine, onion flat bread, coffee or
tea, Mandelbrot
- Snack
– skim milk, Bran Chex, banana
Dr. Ron Goor & Nancy Goor. 1995. New York: Houghton Mifflin Company
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