RULE #1:
Eat 5-6 times every day and eat food combinations that will keep you full. Decide ahead of time when you are going to eat. You don't need to know exactly what you are going to eat but you do need to think about how your day will shake out and where you will be at each meal time.
RULE #2
Drink lots of water. In between meals, when you get to hour 2 and you have 30 minutes to wait until you eat again, you'll start to feel hungry-ish. Drink 2 glasses of water. Stand right there at your sink and chug them down. Put your glass on the windowsill. Repeat. Get a water bottle and take it everywhere with you. When you want a soda, buy a bottle of water instead. You should be peeing a lot. This is the best "cleanse" you can do.
RULE #3
No "bad" carbs/ processed carbs. Here's the list: processed sugar (white sugar, brown sugar, corn syrup) or any food containing these sugars, white flours (flours with the germ and bran removed this includes bleached and unbleached wheat flour), white rice. Replace these items with natural sweeteners in moderation, whole grain flours, brown rice, and quinoa.
RULE #4
Eat all kinds of protein. Chicken, turkey, elk, bison, and fish are good lean choices but try to even use these in moderation. You need protein 5x a day on this diet. Do NOT make them all from meat. Use eggs, dairy, nuts, protein powders, beans, and seeds as often as you can. Eating meat sparingly is a good idea, particularly meats that are high in fat, like bacon, sausage, and certain cuts of beef or pork.
RULE #5
Limit your fat to the following: fats that are already in your food (like the fish oil in your fish, or the marbling in your beef), butter, lard, drippings (like bacon fat or the chicken fat you skim off your soup), and cold-pressed vegetable oils (look at the label. It must say cold-pressed). This means you are giving up any food that is fried in a restaurant or a factory. They do not use cold-pressed oils. Use these fats IN MODERATION.
RULE #6
A. Go to sparkpeople at least once a day, every day, for 3 weeks and enter in every single item you eat. Try your best to stay within the limits given to you in each category. Yes, it is tedious, but you don't have to do this forever. For 3 weeks, you are going to track your calories and nutrients and you will pay attention to what the numbers say. Notice how you feel when you don't get enough fiber and protein. Notice what the scale says when you go way over your sodium goal one day. If you click on "see today's full report" you can see your whole day, plus a pie chart that indicates what percentage of your food intake went to carbs, fat, and protein. Try to manage your meals to make your pie chart look like the recommended pie chart.
B. After your 3 week stint on sparkpeople, you may step away from it if you feel like you are ready. HOWEVER, for every day that you fall off your own bandwagon, you MUST go back to sparkpeople for a day, up to 3 weeks. So if you go away for the weekend and eat like a silly person, then come back, re-read my rules, and do sparkpeople for 2 days. If you blow it and eat Twinkies and Coke for a month, and then decide you are ready to be sane again, then come back, re-read my rules, and go back to sparkpeople for 3 weeks.
Eat 5-6 times every day and eat food combinations that will keep you full. Decide ahead of time when you are going to eat. You don't need to know exactly what you are going to eat but you do need to think about how your day will shake out and where you will be at each meal time.
RULE #2
Drink lots of water. In between meals, when you get to hour 2 and you have 30 minutes to wait until you eat again, you'll start to feel hungry-ish. Drink 2 glasses of water. Stand right there at your sink and chug them down. Put your glass on the windowsill. Repeat. Get a water bottle and take it everywhere with you. When you want a soda, buy a bottle of water instead. You should be peeing a lot. This is the best "cleanse" you can do.
RULE #3
No "bad" carbs/ processed carbs. Here's the list: processed sugar (white sugar, brown sugar, corn syrup) or any food containing these sugars, white flours (flours with the germ and bran removed this includes bleached and unbleached wheat flour), white rice. Replace these items with natural sweeteners in moderation, whole grain flours, brown rice, and quinoa.
RULE #4
Eat all kinds of protein. Chicken, turkey, elk, bison, and fish are good lean choices but try to even use these in moderation. You need protein 5x a day on this diet. Do NOT make them all from meat. Use eggs, dairy, nuts, protein powders, beans, and seeds as often as you can. Eating meat sparingly is a good idea, particularly meats that are high in fat, like bacon, sausage, and certain cuts of beef or pork.
RULE #5
Limit your fat to the following: fats that are already in your food (like the fish oil in your fish, or the marbling in your beef), butter, lard, drippings (like bacon fat or the chicken fat you skim off your soup), and cold-pressed vegetable oils (look at the label. It must say cold-pressed). This means you are giving up any food that is fried in a restaurant or a factory. They do not use cold-pressed oils. Use these fats IN MODERATION.
RULE #6
A. Go to sparkpeople at least once a day, every day, for 3 weeks and enter in every single item you eat. Try your best to stay within the limits given to you in each category. Yes, it is tedious, but you don't have to do this forever. For 3 weeks, you are going to track your calories and nutrients and you will pay attention to what the numbers say. Notice how you feel when you don't get enough fiber and protein. Notice what the scale says when you go way over your sodium goal one day. If you click on "see today's full report" you can see your whole day, plus a pie chart that indicates what percentage of your food intake went to carbs, fat, and protein. Try to manage your meals to make your pie chart look like the recommended pie chart.
B. After your 3 week stint on sparkpeople, you may step away from it if you feel like you are ready. HOWEVER, for every day that you fall off your own bandwagon, you MUST go back to sparkpeople for a day, up to 3 weeks. So if you go away for the weekend and eat like a silly person, then come back, re-read my rules, and do sparkpeople for 2 days. If you blow it and eat Twinkies and Coke for a month, and then decide you are ready to be sane again, then come back, re-read my rules, and go back to sparkpeople for 3 weeks.
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