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The
LAST FIVE POUNDS:
How
to Lose Them and Leave Them Forever
"Over 80 percent of American
women dislike their own bodies, and at least two-thirds are unhappy with
their weight" (3)
Theory:
The secret to nondieting is a
matter of eating everything in sight in a healthful balance
The Last Five Pounds diet requires eating a minimum of 80 percent low-fat
food and a maximum of 20 percent “regular” and “full-fat” foods.
- Low
Fat-Cat foods will have a fat count of 0-3 grams per serving
- Regular
Fat-Cat foods have a fat count of 3-7 grams per serving
- Full
Fat-Cat foods have a fat count of 7 or more grams per serving
Reserve full Fat-Cat treats for special occasions, and pace yourself, so
that on average, your observe that 80-20 rule, emphasizing leaner choice
Carbohydrates:
Discount Calories
- At
least half of the calories consumed should come from carbohydrates
- Complex
Carbohydrates – eat between 6-11 servings per day of bread, pasta,
rice, cereal, potatoes, low-fat crackers, and grains.
- Calories
in carbohydrates are the first to burn as fuel and the last to be
stored as fat
- Carbohydrates
also contained chemicals that signal the brain to reduce appetite and
lift our mood, so they actually help us eat less.
- Sugar
– is actually no more fattening than any other kind of carbohydrate
or than protein. Sugar
contains less than half the calories of fat. So a little sugar in your
coffee or in the form of hard candies, or nonfat frozen yogurt, or
fruit preserves is entirely permissible.
It may even help keep you lean by satisfying the craving for
sweetness and preventing you from splurging on high-fat treats.
- Sugar,
however, contains no nutritional components other than calories, and
it doesn’t fill you up
- There
is also some evidence that when sugar is eaten together with fat,
the combination may be especially likely to wind up around your
waist or hips
- Fiber,
most commonly found in whole grains, fruits, and vegetables, is great
for losing weight because you fill satisfied with a fewer-calorie high
fiber meal and fiber binds with small amounts of fat and protein,
carrying them out of the body as waste. This reduces the total
calories and fat your body absorbs from the food you eat with fiber.
Protein
- Protein
is an essential nutrient, but most of us eat as least twice as much
protein as our bodies
really require for good health
- Spreading
protein between meals and snacks throughout the day allows our bodies
to obtain the most benefit
Sample
Day’s Food Consumption:
80%:
Low-fat Foods
20%: Regular/Full-fat Foods
(22
food choices)
(6 foods choices)
Coffee With
1 tbsp. whole milk
Whole
wheat toast and jam
1 egg scrambled in 1 tsp. butter
Grapefruit
juice
Apple
Coffee With
1 tbsp. whole milk
Turkey
, lettuce, mustard sandwich
1 slice Swiss cheese
Pretzels 1
chocolate chip cookie
Carrot
and celery sticks
Raisins
Banana
Nonfat
frozen yogurt
Skim
milk
Clear
broth
Stir-fry
chicken and vegetables
2 tsp. sesame oil
Steamed
rice
Glass
of white wine
Mandarin
oranges in syrup
Fortune
cookie
Air-popped
popcorn
Soda
Jamie
Pope, M.S., R.D. 1995. New York
: Pocket Books
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