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The
Lighter Side of Life
Theory:
A successful weight reduction
regimen usually includes:
- Reduction
in dietary intake of calories, and often of other foods factors, such
as salt
- Behavior
modification
- Appropriate
exercise
- Possibly,
the short-term use of medication to help control your appetite.
Your weight-reduction program will include a well-balanced menu of food to
provide the correct number of calories per day, possibly the use of an
appetite suppressant during the early weeks of your program, modification
of your habits in certain respects, and a program of regular exercise.
Each component of the total program is important.
Together they accomplish the desired effect.
Individually they are much less effective.
The book includes a chart for the
number of portions of fruit, vegetables, meat, bread, milk, and spreads
that you can consume according to daily calorie allotments.
For example, on a 1,000 calorie diet, you should consume 3 fruits,
3 vegetables, 5 meats, 1 bread, 1 ½ milk, and 0 spreads
Whenever possible, you should try
to arrange your meals to be made up as follows:
- Breakfast
– fruit juice; egg, cereal, or bread; spread; beverage
- Lunch
– salad or fruit; egg, meat, or fish; vegetables; bread; spread;
beverage
- Dinner
– juice; meat or fish; vegetables; fruit; beverage
Avoid these foods common snacks
and binge foods like the plague:
- Chocolate
milk, plain or malted
- Pastry,
pie, layer cake
- Cottage
pudding
- Sandwiches
- Ice
cream and ice cream sundaes
- Candy
- Jellies
and jams
- Sugar-coated
cereals
Diet pills – never take
medication as part of a weight-reduction program without first consulting
a physician
Keeping the weight off – the
simplest way to eliminate unnecessary calories is by eating comparable
foods with a lower calorie count. For
example, instead of eating ice cream, eat yogurt.
Also remember to watch portion sizes and not to take second
helpings.
Suggested
Menu Plan
- Breakfast
– ½ cup orange juice; 1 egg boiled or poached; 1 thin slice bread;
beverage
- Lunch
– 4 oz. tuna fish; lettuce, tomato, celery; 1 cup skimmed milk
- Dinner
– ½ cup tomato juice; 6 oz. roast veal; ½ cup beets, ½ cup grated
carrot salad; 1 pear; beverage
- Bedtime
– 1 cup skimmed milk.
Milton M. Lieberthal,
M.D., F.A.C.P. 1983.
New York
: Pocket Books.
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