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Getting
Thin: All About Fat
Theory:
The Getting Thin Diet offers
complete and well-balanced nutrition at a calorie cost geared to tangible
weight loss. It gives you enough calories to allow you to exercise
effectively – 1300 per day. On
the Getting Thin Diet, you eat a fixed number of premeasured servings from
the major foods groups every day. The key word is serving. With the
Getting Thin Diet, you will lose about 2 pounds a week.
The Diet Plan includes a comprehensive list of what constitutes a
serving of food in each food group.
The Diet Plan
- Breakfast:
1 serving meats, 1 serving grains and cereal, 1 serving fruits, ½
serving milk, 1 serving fats and oils, beverage and seasonings
- Midmorning
snack: ½ serving milk, fat-free broth with seasonings
- Lunch:
2 servings meats, 2 servings grains and cereals, 1 serving vegetable,
1 serving fats and oil, beverage and seasonings
- Afternoon
snack: 1 vegetable serving, 1 fruit serving
- Dinner:
3 servings meats, 1 serving grains and cereals, 2 vegetable servings,
½ milk serving, 1 serving fats and oils, beverage and seasonings
- Bedtime
Snack: 1 vegetable serving, 1 fruit serving, ½ serving milk
Some Rules to Follow:
- Do
not add or omit servings. Never
skip a meal, and never “carry over” a serving to the next day
- Choose
only the good specified in the Getting Thin Diet as long as you are
trying to lose weight.
- You
made divide and combine portions as you like, as long as they add up
to the serving specified for that meal
- Make
sure you choose a variety of foods from each food group.
Don’t eat the same thing from each food group each day
Some Things to Avoid:
- Avoid
prepared foods, such as soups, or frozen precooked meals, while you
are trying to lose weight
- Don’t
cook with fats. Forget
fried foods, and don’t add butter, margarine, cooking oil, or animal
fat in preparing food
- Fat
is concentrated in the skins of all animals, including fish and
poultry. Always remove
skins before eating these foods.
- Eliminate
sugar and sugary sweets – jams, jellies, candy, syrups, and
pastries. Use the natural
sweetness of fruits to help pacify your sweet tooth, as well as
noncaloric sugar substitutes
- Avoid
alcoholic beverages. You
can drink later, when you are maintaining your weight, but not while
you’re losing weight
- Choose
whole-wheat and whole-grain foods over white breads, pastas, and other
foods made with refined or polished flour
- Try
to use as many high-fiber grain and cereal products as possible. For
instance, eat brown rice rather than white rice
- Drink
skim milk instead of whole or “low-fat” milk.
Sample
Menu
- Breakfast
– ¾ oz. melted cheddar cheese, ½ small English muffin, ½ cup
orange juice, ½ cup skip milk, 1 slice crisp bacon, coffee
- Midmorning
Snack – 1/3 cup yogurt blended with 1 cup chicken broth, made from
cube and flavored with dill
- Lunch
– 1 ½ slices boiled ham and ¾ oz. Swiss cheese with mustard, 2
slices rye bread, 2 cups salad made with romaine lettuce, sliced
mushrooms, cucumber, scallions, radishes, ½ Tb. Italian salad
dressing; coffee, tea, seltzer, or low cal. soft drink
- Afternoon
Snack – 1 6” raw shredded carrot mixed with ¼ cup chopped
pineapple and 1 Tb. raisins, flavored with dash of nutmeg or cinnamon;
coffee, tea, or low cal. soft drink
- Dinner
– 6 oz. broiled swordfish steak, basted with soy sauce and fresh
lemon; 1 small baked potato with 2 Tb. sour cream, ½ cooked
artichoke, ½ cup green beans, 1 cup fresh strawberries flavored with
¼ cup skim milk, ½ tsp. vanilla, and pinch of cinnamon; coffee
(decaffeinated) or herbal tea
- Bedtime
Snack – ½ small banana, blended with ½ cup skim milk and ¼ tsp.
vanilla and a pinch of freshly grated nutmeg
Gabe Mirkin, M.D. with
Laura Foreman. 1983.
Boston
: Little, Brown and Company
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