Many Women will ask me how can I lose weight quickly? There is no such thing as a quick fix with weight loss. By staying away from junk, and eating at least 1,200 calories a day of clean, healthy and organic food it is possible to drop anywhere from 1/2 pound to 5 pounds in two weeks. Here is an outline I give to patients. Make sure to eat protein at every meal and pick either a starchy vegetable or starch at each meal to keep blood sugar stable.
Women’s Weight Management Dietary Guidelines
Proteins: 4-6 oz of fish, or seafood(if permitted), 4-5 oz of poultry, 3-4 oz of red meat: beef, lamb and bison (if permitted), ½-3/4 cup beans;2 oz of hard cheese, ½-1 cup of ricotta (skim) or cottage cheese(skim), 1 cup plain unsweetened yogurt; 2 eggs (if permitted); 1 cup egg white , 1 cup tofu or soy yogurt; 3-4 oz of seitan or tempeh; 1 oz of nuts(10-20) or 2 tbsp of nut butter.
3 servings of protein a day.
Vegetables: artichokes beets bok choy broccoli, cabbage, cauliflower, celery, chard, cucumber eggplant, greens (collard, kale, mustard, turnip),leeks, mushrooms(shitake, Portobello no white button), okra, onions peppers pumpkin, radishes, rutabagas snow peas, green beans, snap peas, zucchini, yellow squash, spaghetti squash, tomatoes, watercress, herb mix salad, Brussels sprouts, carrots, spinach, water chestnuts, yellow wax beans, endive, escarole, fennel, parsley, sprouts(alfalfa, mung bean and radish) . Unlimited
Fruit: Apple, apricots,1/2 of a banana, blackberries, blueberries, boysenberries, cantaloupe, cherries, Clementine, cranberries, fresh figs, grapefruit, grapes (1 cup) guava, honeydew, kiwi, lemon, lime lychee (fresh) mango, nectarine, orange, papaya, peach, pear, persimmon (fresh) pineapple, plums, pomegranate, raspberries, rhubarb, star fruit, strawberries, tangerine, watermelon. Unlimited
*7-11 servings a day of vegetable and fruit/day, emphasize vegetables.
Starchy vegetables: 1/3-1/2 cup beans or peas(cooked), ½ cup corn, ½ cup green peas, ½ cup edamame, ½ cup plantains or yuca,1 small yukon or purple potato, 1 small sweet potato.
Starches: 1/3-1/2 cup of cooked barley, whole grain cous-cous, bran, whole wheat pasta, quinoa, brown or basmati rice, oatmeal;1 organic corn tortilla, 1 slice whole grain high fiber bread,3/4 cup high fiber cereal, 3-5 whole rye crackers, 1-2 cups air popped popcorn(limit); 5 Mary’s Gone Crackers, 5 San J, Holgrain, or Edward and Sons brown rice crackers.
*3 servings a day of starchy vegetables or starch servings/day
Fats: ½ avocado,10 green or black olives, 1 tbsp capers,1tsp of organic olive, canola or sesame oil, 1tsp of smart balance, spectrum spread, or earth balance, 1tsp vegan or organic mayonnaise, 2 tbsp salad dressing(Annie’s shitake sesame or goddess, Newman’s original). Nuts, see protein. 3-4 servings/day.
Water. Minimum of 64 oz a day. This can include oolong, green, white and herbal tea, seltzer water. Studies have shown green tea has facilitated weight loss. You may have low sodium organic vegetable, chicken or beef stock.
Additional foods: spices, herbs, all dietary supplements and herbs, stevia, fresh lemon and lime juice, apple cider or balsamic vinegar, coffee(limit 2 cups)1 tbsp honey or maple syrup.
Please eat every 2-3 hours. Stop eating 3 hours before bedtime or by 8pm. Herbal tea permitted