6 Weeks “To a New You” Food Guide
6 Weeks “To a New You” Food Guide
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Nutritional
G u i d e
Any medical or health-related information contained in this book is not
intended as a substitute for consulting your physician. Any attempt to
diagnose or treat any illness or medical condition should come under the
s u p e rvision of a qualified physician familiar with your personal
medical history.
The information contained in this book, and the Weight Loss System
described herein, are intended for use by normally healthy individuals as
p a rt of a general program of improvement of body appearance.
CHECK WITH YOUR PHYSICIAN BEFORE STA RTING ON THIS OR ANY
PROGRAM OF PHYSICAL CHANGE.
FOOD and HOW TO CONTROL IT
DO
S
1) ALWAYS BALANCE WHAT YOU EAT
-- so that your intake of complex
carbohydrates approximately matches your intake of protein. You may do this by
simply estimating the quantity of the foods you are eating. Example: if you have a dish
full of pasta in front of you (high carbs) then you need to balance it with what you
approximate to be an equal amount (by volume or better, by weight) of high protein
food.
COMPLEX CARBOHYDRATES:
PROTEIN:
• Brown rice
• Boneless skinless turkey breast
• Yams
• White meat chicken
• Grits
• Egg whites
• White potatoes
• Pork tenderloin
• Sweet potatoes
• Canned tuna packed in water
• Oatmeal
• Nonfat dairy products
• Oat bran
• Shrimp
• Corn
• Eye of round steak
• Whole grain breads
• Cod
• Whole grain pastas
• Flounder
• Shredded wheat
• Haddock
• Cream of rice cereal
• Scrod
• Black-eyed peas
• Halibut
• Lima beans
• Sirloin
• Black beans
• Canned white meat chicken in water
• White beans
• Fat free turkey or chicken breast deli slices
• Pinto beans
2) DRINK PLENTY OF WATER!
Try to drink eight 8-ounce glasses of water or
more each day. It is usually best to use bottled spring or distilled water, since the
water in most areas today is heavily treated with chlorine and other unhealthful
chemicals.
3)
Eat plenty of fibrous vegetables and leafy greens, they are the BEST possible
foods to eat! And remember not to ruin things for yourself by adding oily salad
dressings, mayonnaise, or sour cream!
4)
Make a conscious effort to cut down on portion sizes. It’s amazing how, when
your plate is heaping with food, from edge-to-edge, you will probably eat until there
is not a speck left. Instead, only put half as much food on your plate as you normally
would. Take your time eating so that you are not the first one finished. If everyone is
