DIET/WEIGHTLOSS/NUTRITIONAL INFO FOR PCOS.....links to diets, diet info and much more

Maddy · 05-28-2003, 06:07 PM

I am currently working on this sticky to update and improve it. Any information on the IR diet has now been moved to the last post in this thread. I am aiming to have an index on this page to show what info is included and have not only diet information but nutritional info and a ready made search for weight loss articles for PCOS which have been posted in the past - sort of a "past great posts"!

There is a wealth of information on these boards about diets; diet websites; exercise websites etc. so I've done some searching (so you don't have to, lol) and put all the information together in this thread. I'VE MERGED THE "SO YOU WANT TO LOSE YOUR BELLY" STICKY WITH THIS THREAD NOW....... IF YOU FOLLOW THE THREAD DOWN IT IS ADDED AT THE END

THE THREAD "THE MENTAL SIDE OF WEIGHT LOSS" which deals with the emotional/mental issues we face as we lose weight can be found here:

The mental side of weight loss

I shall keep an eye out for any new postings with good info on and "steal" it to add to the thread. If anyone has any more links they want to add.... just pm me.

There are a lot of diets out there and I think the ladies on this board have tried most of them. The links give introductory information and often meal plans and recipes for various diets that have all been provided by cysters on these messageboards.
So these links have all been provided by us and for us!

So if you see a diet you are interested in.... just click on the link and don't forget to let us know what how you get on .... did it work for you etc. It would be really interesting too if followers of any of the diets could add some posts as to what they eat in a typical day, their experiences of the diet etc.

A practical, sensible website with some good hints and tips for overall weight loss is

http://www.keystoweightloss.homestead.com/index.html

LOW CARB DIETS

So how is a low carb diet different?

Compare the low carb pyramid to the foods you may have previously been eating at this post

Great Resource for Newbies: Low Carb Pyramid

A great website which gives you the calorie/carb/protein content of 1,000s of foodstuffs is
http://www.caloriecountercharts.com/

ATKINS DIET
http://www.lowcarb.ca/
this site provides details of the Atkins diet and other low carb diets including articles, meal plans, success stories, messageboards, carb counters etc.

Soulcysters Atkins buddies can be found at
Starting Atkins on 5/12
Thinking of starting Atkins diet

eating out on Atkins

and I know Karen (IFBPreacher's Wife) who is a mod here is having success with Atkins if you need any tips and for any of you new mothers battling with your weight you should check out her weight loss threads/support groups on the Mommy Board!

PROTEIN POWER

http://bbs.eatprotein.com/cgi-bin/ultimatebb.cgi

http://bbs.eatprotein.com/cgi-bin/ul...ubb=forum;f=14

If you read the Weight Loss Success Stories thread you will see Door Inward has had great success with Protein Power if you need any pointers I'm sure she would help She has added some helpful information in a thread further down this post!!!!

THE ZONE
http://www.zoneperfect.com

SCHWARZBEIN PRINCIPLE
http://www.lowcarb.ca/atkins-diet-an...principle.html

SOUTH BEACH DIET (LOW FAT, LOW CARB)
http://www.prevention.com/
click on the weight loss tab at the top of the page and it will take you to a page where you can click on "more info" of the South Beach Diet (menus, food plans, information and messageboards)

a soulcysters discussion/buddies thread can be found at
South Beach Diet at Prevention.com

Lots of links and files for those doing the South Beach Diet
Here is a link to a discussion board page that has lots of great info that was lifted from the South Beach board (the one you gotta pay for)

http://pub238.ezboard.com/fweightwa...southbeachfrm68

Linda

SANDRA CABOT - THE DIET FOR YOUR BODYTYPE
http://www.weightcontroldoctor.com/

SOMERCISING
http://www.Suzannesomers.com/Somersi...lt_newbies.asp

CARBOHYDRATE ADDICTS DIET
http://www.carbohydrateaddicts.com

You can get further information on CAD here:
http://pages.ivillage.com/carbaddicts/default.htm
and an ivillage messageboard to chat about CAD is here:
http://messageboards.ivillage.com/iv-fbcad

a brief introduction to CAD:
As with all of the well known diets there are different versions. The version I have has an induction plan (Entry Plan) which, in the book I have is:-

Each day you eat two Complimentary Meals and one Reward Dinner.
The rules for complimentary meals are:
3-4oz meat, fish, or poultry or 2oz cheese
2 cups of salad or vegetables
1-2 tablespoons of salad dressing or a pat or two of butter

The Reward Meal can be anything provided it is eaten within a 60minute time slot. All alcohol has to be consumed during the reward meal and within the 60 minute time limit.

Unlimited diet drinks and water are to be drunk throughout the day (provided the diet drink does not contain fruit juices) If coffee is to be drunk it should be consumed within 15minutes???? I don't know why!! It does say 4 tablespoons of lemon juice can be added to drinks throughout the day

Also part of the rules are that you have to weigh yourself every day - so that at the end of the week you add all the weights together, divide by the days and that is your average weight for that week.

soulcyster CAD buddies thread can be found at
Anybody on the Carbohydrate Addict's Diet?

DIABETIC DIET
http://www.diabetic-diet-and-recipes.com/index.php3
(meal plans, recipes, information etc) and

http://www.mendosa.com/gilists.htm and
http://www.pcrm.org/issues/Nutrition...tr_curr_4.html

THE PCOS DIET BOOK

The PCOS Diet Book is not simply a diet book in that it doesn't give you one specific "diet" to follow for PCOS, though it does advocate eating a healthy, wholegrain diet.

It is more of a PCOS book - it explains PCOS, the ovaries, IR etc. It discusses each of the symptoms and suggests alternative remedies which can help each symptom. It discusses each of the diet options such as the Zone etc.

It also discusses pesticides and hormones in food and how that can affect our bodies and suggests eating either organic food or washing food with a capful of cider vinegar to get rid of the psticides.

It does have recipes which are based on wholegrains, rather than "white" foods.

I find it a good read simply because it does discuss all the symptoms that go with PCOS and gives quotes from other PCOS sufferers - a little like coming here and realising you are not alone.

It's PCOS "Diet" Recommendations are:

1. Drink More Water

2. Eat Five Portions of Fruit and Vegetables Each Day

3. Eat Complex, Low GI Carbs - it does then give an explanation of the GI Index, and what the GI of some foods are

4. Eat a High Fibre Diet - aim to eat 30-50g of fibre daily - fibre is important if you have PCOS because it slows the conversion of carbs into blood sugar and it binds to excess cholesterol and oestrogens and escorts them from the body. If you don't eat enough fibre blood sugar problems, excess testosterone and oestrogen are likely to get worse.

5. Eat Good Quality Protein with Every Meal - 2-5 portions a day some of which should come from vegetable sources - one portion is 3oz cooked meat or fish, one egg or half a cup of beans

Excess Protein is not wise if you have PCOS. If you fill upon proteins you have less room for nutrient-rich foods that can help balance blood sugar levels. Where possible eat organic animal foods to avoid consuming the growth hormones and antibiotics with which many non-organic animals are routinely treated. A sensible balance is two portins of carbs to every one portion of protein.

6. Get Enough Essential Fatty Acids - 20-25% of your total calories

7. Stock up on Phytonutrients - it then gives lists of the fruits and vegetables and foodstuffs that contain the most phytonutrients

8. Eat to Reduce Cholesterol - certain foods can stimulate your body to produce HDL . Garlic, oily fish, fresh fruit, vegetables and olive oil. Also kidney beans and other legumes lower the risk of raised LDL levels by carrying LDL to the intestines to be excreted.

9. Swap spices for salt - instead of salt try using lemon juice, ginger and spices

10. Eat more often - have a mid morning snack and an mid afternoon snack as well as three meals per day.

Remember the 80/20 rule. You can't eat healthily 100 per cent of the time. The occasional treat - a bar of chocolate, a sweet pastry or a bag of chips - doesn't mean that you have failed. It is the excesses that are potentially dangerous. It is important that you enjoy your food and allow yourself the occasional indulgence so no food is off limits.

This would cover some of the first chapter of the book. The index looks like this:

chapter 1 - why food is so important for women with pcos
chapter 2 - Your PCOS Diet
chapter 3 - The PCOS Detox Boost
Chapter 4 - Your Sample Menus and Recipes

Tackling Your Problems

Chapter 5 - fine-tuning your diet to beat PCOS Symptoms
Chapter 6 - Adapting your diet for your health - when you have pcos and diabetes, thyroid problems or digestive disorders
Chapter 7 - Losing Weight - Breaking the PCOS Cycle
Chapter 8 - A-Z of Useful Supplements and How to Use Them

Prepare for Success: Motivatoin, Support and a Healthy Attitude to Food

Chapter 9 - Getting Motivated for Change
Chapter 10 - Set Yourself Up for Success
Chapter 11 - Healing Your Emotional Relationship with Food
Chapter 12 - Support and Information: Useful Addresses and Websites
Appendix - PCOS - Causes, Symptoms and Treatment

Suggested Reading

VEGETARIAN CYSTERS
this message board was created by a cyster and you can find it at
http://groups.yahoo.com/group/veggiecysters/

EAT RIGHT FOR YOUR TYPE - THE BLOOD GROUP DIET
http://www.drlam.com/blood_type_diet/index.cfm

SLIMMING CLUBS

WEIGHTWATCHERS
http://www.weightwatchers.com

a thread on the messageboard from cysters following WW is
Anyone on Weight Watchers? Curves?

A great resource for WW girls is
http://www.dottisweightlosszone.com/restaurants.html

At the bottom of the page it gives a listing of hundreds of restaurants and if you click on them it gives the WW points for the foods they serve.

HIGHER PROTEIN WEIGHTWATCHERS PLAN

This plan has been provided by nobimbo:

Weight Watchers Higher Protein Eating Plan: Here's the Outline
Weight Watchers Quick and Easy Guide to Higher Protein Eating

This is based on 20 points (the lowest target daily points), so adjust as needed for your current weight.

less than 150 pounds:20
150-174:22
175-199:24
200-224: 26
225-249: 28
250-274: 30
275-299:31
300-324: 32
325-349: 33
350 or more: 34

Everyone gets 35 "flex" points to use (or not use) as they like through the week.

You can earn more points through exercise (activity points).

Food points are based on calories/fat/fiber in foods. I have a nifty desktop food/activity points calculator that I would be glad to email to anyone who wants one.

BREAKFAST

Choose 1

An egg or 6 egg whites
a 1 in cube of low fat cheese or soy cheese
a slice of cheese
1/4 c of part skim riccota cheese
a chicken drumstick with skin or 2 without skin
a slice of lean ham
2 slices of Canadian-style bacon
1 T peanut butter
Any protein-rich food with a points value of 2

Choose 1
a 1 1/2 c serving of oatmeal, fruit salad, whole grain cereal, light yogurt, or fat free milk
a cup of grits
3 cups of melon, blueberries, mixed berries, or pineapple
a medium canteloupe
a granola bar
an ounce of whole grain crackers
3 slices of 100% whole-wheat bread
a grande latte made with fat free milk
Any whole grains, fruits, or milk products with a points value of 3

LUNCH

Choose 1

a small (2 oz) lean beef or turkey patty
1 1/2 cups of steamed crab, lobster, scallops, or shrimp
3 slices of lean luncheon meat
a cup of low fat or fat free cottage cheese
1/2 cup of water packed tuna
a slice of lean roast beef
a chicken breast or thigh without skin
a 1 inch cube (1 oz) of cheese
Any protein-rich food with a points value of 3

Choose 1
a serving of any vegetable with a points value of 0, such as:
cucumber slices, yellow squash, mushrooms, lettuce, spinach, broccoli, cauliflower, green beans, celery sticks, bell pepper sticks, baby carrots, sliced tomato, asparagus spears, salsa, salad greens (with 2 tbs fat free Italian dressing)

DINNER

Choose 1
an extra lean beef or turkey patty
1/2 lb of steamed crabs, lobster, scallops or shrimp
1/2 cup of canned salmon
2 slices lean ham or turkey breast
a large chicken breast without skin
2/3 cu of firm tofu
2 one inch cubes (2 oz) of lower fat cheese or soy cheese
a cup of reduced fat cottage cheese
2 eggs
any protein-rich food with a points value of 4

Choose 1
A serving of any vegetable with a points value of 0, such as: cucumber slices, yellow squash, mushrooms, lettuce, spinach, broccoli, cauliflower, green beans, celery sticks, bell pepper sticks, baby carrots, sliced tomato, asparagus spears, salsa, salad greens (with 2 tbs of fat free Italian dressing)

Choose 1
2 tbsp of reduced calorie regular creamy salad dressing
2 tsp of oil, butter, margarine, or mayonnaise
12 large olives
1/4 avacado
1/4 c of guacamole
a can or bottle of light beer
a small glass of wine
20 peanuts, 7 cashews, or 11 almonds
2 tbs sunflower seeds
Any oil, seed, nut, or alcoholic beverage with a points value of 2

Snack (any time of day that works for you):

Choose 2

a 1 1/2 cup serving of fruit salad, whole grain cereal, light yogurt, or fat free milk
a granola bar
a large baked potato
1 1/2 cups of corn or green peas
1/3 cup of refried beans
1 cup of couscous
3 (6") corn tortillas
an ounce of whole-grain crackers
6 slices fresh pineapple
3 cups of grapes
1/3 cup raisins
1 tall cappuccino
3 cups plain, oil, or microwave-popped corn
any whole grain, starchy vegetable, fruit, or milk product with a points value of 3

Linda

SLIMMING WORLD
http://www.slimming-world.co.uk/food/

CURVES FOR WOMEN
http://www.curvesforwomen.com

There has been a website created by a soulcyster for soulcysters following Curves at
http://pub206.ezboard.com/bcurvescysters

and there is quite a thread going over on the diet and exercise buddies board; you can find it at
Curves Girls Headquarters!!!

OTHERS

THE CABBAGE SOUP DIET
http://www.easy-weight-loss-diets.co..._soup_diet.htm
************************************************** **
When you have chosen which diet you want to follow, you might want to post in the Diet and Exercise Buddies forum for buddies who are following the same plan. Or if you look in the Weight Loss Success Threads there may be a cyster who has lost a lot of weight following that plan who I'm sure would help with any questions you might have.

OTHER HELPFUL SITES

http://www.hoptechno.com
you can type in a recipe and it will provide a nutritional analysis for you

http://www.fitday.com
An online journal for your diet and exercise which will count your calories in/out and carbs etc.

EXERCISE

You might want to reread Kat's thread about exercise!

Repost: Physical Activity Recommendations: How Much is Enough?

some ideas for exercises can also be found at:

http://www.girlsruntoo.co.uk
http://www.fitnessonline.com/
http://www.exrx.net/Lists/Directory.html

MOTIVATION

We all start out with good intentions but there are times that it all just feels "too hard", sometimes reading motivational threads/stories/quotes can help

::::::::motivation:::::::::::
http://www.motivationstation.net/
http://www.ediets.com/news/departmen...partment_id.35
you then need to click on the Get Motivated on the left hand side

http://www.greatday.com/motivate/030529.html
http://www.motivation-and-self-motivation.com/
http://www.lizswworld.com/motivation/

KYBluegrass · 05-28-2003, 06:39 PM

Maddy, you're the BEST! This is great. Okay, I'll contribute. I use the Insulin Resistance diet, and here's a sample day's menu:

Breakfast:
Homemade egg mcmuffin sandwich and a glass of 1% milk
OR
omelet with ham and cheese
OR
fat free yogurt and some fruit

Lunch:
charlies tuna salad lunch kit
OR
sandwich, on lite wheat bread with turkey and lowfat cheese, mustard
OR
grilled chicken salad, w/fat free dressing
OR
fat free cottage cheese with fruit

Dinner:
Salmon steak with green beans and cauliflower
OR
soup and half a sandwich
OR
tortilla-less taco salad

Snacks:
beef jerky, nuts, string cheese stick, zone bar, fat free yogurt, a hard boiled egg

DoorInward · 06-03-2003, 12:42 PM

Maddy:

great job...few pointers. There is no "induction". The opening phase is not about inducing ketosis, which is consdiered irrelevant. The opening phase is merely to get the body adapted to burning fat preferentially...if a person is very obese, that person stays at that intervention level for a long while. You "graduate" based on how close you are to target. Not everyone moves on after two weeks.

Where PP departs from many "diets" is its emphasis on micronutrients and minerals as in addition to regulating amount of carbohydrate/protein and type of fat. (While on the surface this might not seem something important, consider that for example most diets for people who are insulin resistant do not address the relationship between magnesium depletion and IR or the positive effect magnesium supplementation can have on insulin sensitivity!) In that respect, it is more of a total-nutrition program than a diet.

The link in my siggy is actually only to a small section of the boards (called "your first stop is here") which gives an overview

the boards are great--extensive and LOTS of helpful & fun pipples. The link to the more general boards:
http://bbs.eatprotein.com/cgi-bin/ultimatebb.cgi

as requested...an idea of how I eat (keep in mind that I am on "intervention" for a while longer--the strictest phase):

bfast options:
-homemade protein shake
-homemade (lc) waffles with sf syrup
-scrambler made with 2 whole eggs, 2 egg whites and a little meat & strawberries on the side
-bfast burrito
(many places now make lc tortillas or can make yer own)
-french toast
-pancakes with butter & sf syrup

lunch options:
-grilled chicken breast w/ green beans or carrots
-waffle sammich w/ veggies on side
-chef salad with lots of deli meat, cheese, egg, crushed almonds.
-personal pizza on protein waffle with pepperoni & sausage
-any leftovers which appeal to me
-grilled chese on lc bread

snack options (if I leave room in allotment):
-bit of cheese (string or otherwise)
-bit of deli meat
-roasted almonds or pecans
-cream cheese on single waffle square
-boiled egg
-jerky
-sunflower seeds
-roasted pecans or almonds

dinner:
-any combo of meats & veggies which fits the bill
-tortilla-less taco salad
-pork chops & veggie
-pizza
-stew or soup
-fajitas (with lc tortillas)
-stir fry (using olive oil or clarified butter)
-bbq chicken (homemade lc bbq sauce)
-coconut wings or "heroin" wings
(h. wings are coated with parmesan cheese and so called because they are addictive)
-steak & salad with blueberry vinaigrette
-hot dogs & burgers on grill...
(you get the idea)

dessert (if I happen leave room):
-Strawberries & whipped cream
-coconut or lemon poppyseed cake
-almond cookie or three
-lc chocolate
-"Le Carb" occasionally
-or homemade ice cream....
-chocolated pecans or almonds

(sure helps to enjoy cooking.)

(I come and go on SC, kinda like a virus

, but ppl can almost always reach me by email. I also keep a LiveJournal of my experiences and research which is friends-only. Interested parties need to drop me a line. Your link to the "Success Stories" thread reminds me that I haven't actually checked my weight since Xmas--gotta update the signature soon.)

Maddy · 07-17-2003, 06:14 PM

This is a question we have been getting a lot here lately and I think one that affects most of us.

I think we all know part of PCOS symptoms is carrying fat around the abdominal area and we all know we need to lose weight to help lose our bellies.

But what else could help?

There has been some research lately suggesting that a lack of calcium can contribute to belly fat and that doing something as simple as eating yoghurt can assist belly fat loss!!! Read more here

http://my.webmd.com/content/article/63/72093.htm

De-Stressing

Stress causes us to produce more Cortisol which can encourage weight gain around the abdominal area

http://www.clarian.org/content/rodales/9316.jhtml

How do you know if you are stressed? Take the test here!

http://www.cortisolconnection.com/test.php

So how did you do? If you are stressed then ensuring you cut down on your caffeine intake; getting adequate sleep and taking time out to do things you enjoy will help your stress levels.

If you need immediate relief practise this breathing technique;

http://www.blackwomenshealth.com/yoga_breathing.htm

Exercise will obviously help. Although it is stated that you cannot "spot reduce" exercising your abs will strengthen the muscles underneath so that when you have lost some of the fat around your middle, they will show. So what is the best type of exercise for your abs?

http://exercise.about.com/library/weekly/aa100801a.htm

http://www.ediets.com/news/article.c...rticle_id=7971

http://www.edietsuk.co.uk/news/artic...rticle_id=1777

You can also find some more on-line pilates, yoga and weight training ab exercises on this previous thread

On-line Exercises for Getting Rid of the Belly

As well as performing specific ab exercises; general aerobic exercise to lose weight will obviously help to eliminate fat. There is some new information coming to light to suggest that interval training may one of the best ways to burn fat.

http://www.ediets.com/news/article.c...rticle_id=7864

For a website that pulls no punches and gives you the low down on a diet and exercise regime to rid yourself of your belly fat try here

http://www.sixpacknow.com/introprint.html

or an article called The Truth About Burning Abdominal Fat
http://inch-aweigh.com/abs.html

We all know that our bellies can seem even bigger before a period is due. PMS bloating can increase your dress size! If you are going out and you have that PMS bloating you can try this rescue remedy to Beat The Bloat

http://www.thehealthyforum.com/bodym...ets_bloat.html

TUMMY TUCKS. Some cysters have considered or even undergone tummy tucks. You can read some discussions on the board here
Tummy Tucks

If you are seriously considering this option you might want to look at the following website. I do not know the company and I am not endorsing them as a safe plastic surgery company BUT the website does have pictures and information that anyone considering such surgery may find useful.

http://www.liposuction-tummy-tucks.com/tummy_tucks.htm

BUT I have to say I found a very intrigueing website whilst on my internet travels. Called Honouring Your Belly. It is a website which suggests you can reconnect to your belly and actually feel good about it. The website itself is quite interesting and has excerpts from the author's book, details of Honouring Your Belly workshops and you can even order a video which has breathing exercises, inspirational talks etc. I have never seen anything quite like it, and I shall go back to read some more! If you are interested you can find it here

http://www.honoringyourbelly.com

WHAT ABOUT LOOSE SKIN?

Anyone who has had a baby/lost an amount of weight will know that sometimes you can be left with saggy skin. Exercising whilst you lose weight will prevent most from developing loose skin. However, if you have lost a lot of weight and still have loose skin do not despair just yet. Apparently your skin will continue to shrink for up to 18 months after weight loss Exercising during this time will help the skin to tighten up and filling the loose skin with muscle with also help. So you need to get moving! even after weight loss

SO WHAT HAS WORKED FOR OTHER CYSTERS? you might ask

You can read previous threads from the board by clicking on the links below

Abs/Tummy
Stress preventing weight loss?
Bellydancing anyone?
Anyone try bellydancing...
This seems to be helping me to lose around my waist!
This seems to be helping me to lose around my waist!

If anyone has any other tips or hints on how they have lost their belly please feel free to add!

Maddy · 12-11-2003, 10:09 AM

This is a Diet Plan for anyone interested in lower calorie eating.

The information is taken from a Shape Magazine entitled Lose A Stone in Six Weeks (that’s 14lbs everyone outside of the UK and yes, 14lbs in six weeks is probably a little ambitious perhaps!

The plan is based on eating a wholefoods; low in saturated fat diet and not particularly low carbing.

It is possible to combine lower calorie eating with low carbing. There is a post by nobimbo giving information on a WW Higher Protein Plan on the board and also a thread entitled Calorie Restriction Diet CR where Snowbunny has posted a link to a calorie restricted/optimum nutrition website.

I am not suggesting that the way to go for everyone is lower calorie eating; and I do know that there are many arguments for and against the saturated fat issue.

This post is just intended to give a little information and maybe some ideas for those who are considering calorie counting.

………………………………………………………………………………………

BEFORE YOU START

QUICK TIPS

Fill upon fruit and vegetables, so you don’t feel hungry and can resist the temptation to snack.

Keep up your calcium intake. Whichever diet you follow include half a pint of milk or two small pots of yoghurt each day.

Drink lots of water, ideally two litres a day. If you’re feeling peckish, take a swig of water – this should help to curb boredom snacking.

When you eat a meal, chew slowly and really concentrate on enjoying what you’re eating. If you still want something to eat after you’ve finished, wait half an hour to see if you’re really still hungry. That’s how long your body takes to tell your brain you’re full.

Before you start, measure your bust, waist and hips. Weighing yourself may not be the most accurate way to assess how much fat you’re losing. As you follow an exercise plan you’ll gain muscle, which weighs more than fat, so it’s easy to get the impression you’re not losing any weight or even that you’re putting it on. By taking your measurements regularly you’ll see the fat disappear. Hurrah!

How Do I Keep it Off?

Keeping the weight off is often the hard part. By adopting healthy eating guidelines you’ll change shape forever. You need an eating plan that fits into your lifestyle, which mean it will help you change your eating habits for good, so that you keep the weight off – permanently.

MOTIVATORS

As you start your diet write on a piece of paper exactly why you want to lose weight and put this in a box. When you need a boost take the piece of paper out – it will remind you exactly why you’re dieting.

Visualise how the new slimmer you will look and feel and see this image each morning as you get up. Find a photo of yourself when you were at your slimmest and remind yourself how good it felt to be able to wear anything you wanted.

Don’t Set Yourself Too Big a Target

It will feel really daunting and unattainable. Instead think week to week.

Think of six things you’d really like to do – have a massage, some highlights, a manicure and book them for the end of each week to reward yourself. It’s much better than rewarding yourself with cake or biscuits.

If you’ve had a bad day, think of ways to comfort yourself that don’t involve food. Have a candle lit bath, watch your favourite video or natter on the phone to your best friends.

Think of all the new clothes you’ll be able to buy and how fabulous they’ll look on you. Plan your new wardrobe whenever you start to feel as though you’re going to fall off the wagon.

Every night, as you go to bed, give yourself a mental pat on the back. Tell yourself how well you’ve done and how you’re going to keep it up tomorrow.

Think about how healthy you’re becoming. By getting in shape you’re adding years of fun and adventure to your life.

Give yourself a triple whammy. Add the six week beginners cardio and resistance exercise programme to this six week diet.

HOW MANY CALORIES SHOULD I EAT EVERY DAY?

The exact number of calories you need each day depends on age, sex, height and the amount of exercise you do. The bigger you are, the more calories your body needs to function. If you want to lose weight you need to eat fewer calories than your body uses. As a general rule, follow these guidelines:

If you want to lose 14lbs, eat 1,250 calories per day; if you’re between 14lbs and 42lbs overweight eat 1500 calories per day; if you have more than 42lbs to lose eat 1,800 calories per day.

CALCULATE YOUR BMI

To work out your body mass index divide your weight in kilograms by your height in metres squared. As you lose weight, keep doing this formula until you fall into the healthy range. Do not aim below 20; being underweight is as unhealthy as being overweight.

Underweight – BMI under 20
Healthy weight range – BMI 20 to 25
Overweight – BMI 25 to 30
Very Overweight – BMI 30 to 40

The Plan is continued below........................

Maddy · 12-11-2003, 10:10 AM

THE PLAN

The Plan is very simple, once you’ve worked out how many calories you need a day, simply choose from the breakfasts, lunches and dinners then make up the rest of your calories with the snacks.

As well as the calorie counted meals you are allowed; you can also eat as many vegetables and as much salad as you want – and you have also a daily dairy allowance; that’s half a pint of milk or two small pots of yoghurt.

QUICK TIPS

Don’t feel you’re being selfish by putting yourself first – it’s only for six weeks

Do the weekly shop by yourself. Then you’ll be able to choose healthy options without being encouraged by your partner or children to buy high fat high sugar treats.

When cooking for others just increase their portion sizes by adding extra. If you’re cooking for young children too, make sure you give them extra fruit, yoghurts and glasses of milk in between or after meals.

You don’t have to ditch the diet just because you’re eating out. The Plan includes hints and tips on eating out.

Keep a food diary and write down what you eat, when you eat it and why you’ve eaten it. This will help you keep on track and you will also notice the times you eat because of other reasons except hunger.

....continued below is a list of breakfasts, lunches, main meals and snacks and treats with the relevant calorie count - you simply mix and match according to your calorie allowance

Maddy · 12-11-2003, 10:12 AM

BREAKFASTS: - All contain 250 calories each

The Fry Up – one slice wholegrain toast, spread with flaxseed, olive oil and served with one grilled lean rasher of back bacon, 115g baked beans, 1 grilled tomato and four grilled mushrooms

Banana Cereal – 5tbsp bran based cereal with milk from your allowance and one sliced banana

Fruit and yoghurt – dice an apple and a medium pear and mix with a small pot of natural yoghurt

BREAKFASTS AT 200 CALORIES EACH

For when you are craving sweets and/or chocolate… One medium slice wholegrain toast spread with 2tsp chocolate spread and a sliced banana

Bacon and tomato roll – fill a small wholemeal roll with two grilled lean rashers of back bacon and 1 sliced tomato. Add either an apple or a pear.

LUNCHES AT 250 CALORIES EACH

Tuna Pitta – warm 1 wholemeal pitta bread and fill with a small tin of tuna in brine mixed with 1tsp low calorie mayonnaise and 2tsp low fat plain yoghurt.

Jacket potato with cottage cheese and salad – serve 1 medium potato with half a small tub of cottage cheese and salad

Chicken salad – 1 grilled chicken breast served with 1tbsp low calorie mayonnaise and served with a large salad

Cheese and grape sandwich – fill two slices of medium granary bread with 1tbsp low fat soft cheese and some grapes, halved

LUNCHES – 300 CALORIES EACH

Country lunch – 1 medium granary roll, 20g edam cheese, 2 pickled gherkins, 50g coleslaw, a large mixed salad

1 small jacket potato, 1 small tub cottage cheese with black pepper, a large salad

Smoked turkey and cheese sandwich – two slices wholegrain bread spread with olive oil and served with 1tbsp soft cheese, 1 slice smoked turkey and salad. One apple for dessert

Parma ham and mozzarella toastie – top 1 english wholegrain muffin with two slices Parma ham and 25g reduced fat mozzarella

Chicken salad – 115g chicken breast, few new potatoes and a large salad with a dressing of flaxseed oil and vinegar

Brie, tomato and basil roll – fill a granary roll with 25g brie, 1 chopped tomato and some torn basil

Ham pitta – one wholemeal pitta bread filled with 50g lean ham and salad with 1 pot natural/sugar free fruit yoghurt as desert

Smoked turkey and coleslaw jacket potato – serve a small baked potato with 50g coleslaw mixed with 50g smoked turkey and serve with a large salad

Sandwich and apple – any 250 calorie sandwich from a store plus 1 apple

Ready made salad and clementine – choose a 270 calorie salad from your local store plus 1 clementine

Smoked salmon and cream cheese bagel – fill a bagel with 40g low fat soft cheese and 25g smoked salmon. Serve with salad.

Ham roll and crisps – fill a small wholemeal roll with a spreading of olive oil; 50g wafer thin ham and 1 sliced tomato. Eat with one small packet low fat crisps.

Chicken and Avacado Salad – slice 1 grilled chicken breast and serve with a quarter sliced avocado, salad and a dash of salad dressing.

Scrambled Eggs and Smoked Salmon – scramble 2 eggs with 1 tsp olive oil and 1 tbsp skimmed milk. Mix in 1 strip smoked salmon and serve on 1 medium slice wholegrain toast.

Cheese and pickle sandwich – spread 2 medium slices wholemeal bread with olive oil and 1 tbsp low sugar pickle and fill with 40g cheddar cheese

Main Meals, Snacks and treats continue below...............

Maddy · 12-11-2003, 10:16 AM

MAIN MEALS – AT 350 CALORIES EACH

Fisherman’s pasta – put a 400g tin chopped tomato, 1 tbsp tomato puree, 1 clove crushed garlic, 1 chopped red pepper and a sprinkling of herbs in a pan. Bring to the boil and simmer for 10 minutes. Add a 200g tin of tuna in brine and serve with 330g wholegrain pasta 9cooked weight), 2tbsp Parmesan cheese and a large salad.

Spaghetti Bolognese – fry 100g extra lean minced beef with a small amount of olive oil in a non-stick pan. Add a 400g tin chopped tomato, 1 tbsp tomato puree, 1 clove crushed garlic, 1 chopped red pepper, a sprinkling of herbs and a splosh of red wine. Simmer for 20 minutes. Serve with 225g boiled wholegrain spaghetti (cooked weight) and sprinkle over 2tbsp of parmesan.

Roast Beef and Yorkshire Pudding – (this recipe serves four people) 250g lean roast beef, with 100g Yorkshire pudding, 225g roast potatoes, vegetables, 4tsp horseradish sauce and 425ml gravy.

Spanish omelette and salad – heat 1tbsp olive oil in a non stick pan and fry 1 chopped onion and 1 sliced red pepper until soft. Add 100g sliced cooked potatoes. Beat 4 medium eggs with a dash of milk and a sprinkle of dried herbs. Pour over vegetables and allow to set. Serve with a large salad.

Italian Salmon – preheat oven to 180c/350f/gas mark 4. Put two slices of lemon on each salmon fillet, wrap in Parma ham and brush lightly with olive oil. Put on a baking tray and cook for 20 minutes. Serve with 150g of mashed potatoes made with 2tbsp crème fraiche and a large serving of vegetables of your choice.

Mediterranean chicken – preheat the oven to 180c/350f/gas mark 4. slice open 2 skinless 250g chicken breasts and stuff with 15g reduced fat soft cheese. Wrap a slice of Parma Ham tightly round each chicken breast and brush some olive oil over it to stop it burning. Put on a baking tray and bake for 30 minutes. Serve with 150g new potatoes and a large selection of vegetables.

Spicy vegetables with rice – heat 1tsp olive oil in a non-stick pan. Add a 300g stir fry pack of vegetables 9from the fresh section in supermarkets) and cook for a few minutes. Add 50g yellow bean sauce and heat through. Serve with 40g brown rice.

Chicken curry – heat 1 tsp oil ina non-stick pan. Add 100g chopped chicken breast and sear. Add a 200g tin of madras curry sauce and cook for a further 15-20 minutes. Meanwhile boil 25g basmati rice (raw weight). Serve with vegetables and a large side salad.

Spinach and ricotta pasta – cook a 125g pack of spinach and ricotta filled pasta and mix with 115g ready made tomato pasta sauce. Serve with a large salad.

Plaice with vegetables – slice one tomato, half a red pepper, and half an onion. Place on a piece of foil with a plaice fillet, lemon juice and black pepper. Fold up the foil and bake in a preheated oven at 190c/375f/gas mark 5 for 20 to 30 minutes. Serve with 4 small new potatoes and vegetables.

Bacon and cheese omelette – beat together 2 medium eggs with 2tbsp skimmed milk and 50g lean bacon, diced. Use a little olive oil and heat a pan. Add the egg mixture and cook until almost set. Top with 25g reduced fat cheddar, grated. Place under a hot grill until browned. Serve with a large salad.

Sweet and sour Pork – heat 1tsp oil in a non stick pan and fry half an onion and half a red pepper, cut into large chunks. Add 115g diced lean port (raw weight) and cook until browned, then add 2tbsp sweet and sour sauce. Service with 25g brown rice (raw weight) and a large selection of vegetables.

Tuna pasta bake – cook 25g wholemeal pasta, drain, and turn into an oven proof dish. Mix in a small can of tuna and 100g ready made tomato pasta sauce. Sprinkle with 25g grated cheddar cheese and place in a pre-heated oven at 190c/375f/gas mark 5 for 20 minutes or until the cheese starts to go golden. Serve with a large salad.

MAIN MEALS – AT 300 CALORIES

Veggie pizza – spread a wholemeal 15cm pizza base with 1 tbsp tomato puree and top with a selection of vegetables such as mushroom, onions, tomatoes, peppers. Sprinkle with 25g grated reduced fat mozzarella and bake at 180c/350f/gas mark 4 for about 20 minutes. Serve with a large salad.

Grilled vegetables and couscous – slice one courgette (zuccini), half a red pepper, quarter of an aubergine and one large tomato. Drizzle with 2tsp olive oil and a sprinkle of herbs. Grill for 15 to 20 minutes. Mix 1tbsp low fat plain yoghurt with a handful chopped coriander, and serve with 4tbsp couscous.

Fish, chips and peas… grill a 150g haddock fillet. Serve with 100g low fat oven chips and 75g peas

Bangers and mash – grill two extra lean low carb pork sausages and serve with 3tbsp mashed potatoes and up to 3tbsp gravy and a large selection of vegetables.

Pork and apple – grill a lean pork chop/steak and serve with 1 tbsp sugar free apple sauce, 4 new potatoes and a large selection of vegetables.

Salmon with potatoes – wrap a small salmon steak in a foil parcel with slices of lemon and a sprinkle of herbs. Bake in a preheated oven (200c/400f/gas mark 6 for 15 to 20 minutes and serve with 4 new potatoes and a large selection of vegetables.

Lamb kebabs and rice – mix together 4 tbsp plain low fat yoghurt, 1 crushed clove garlic, 1 tsp lemon juice and 1 tsp mint sauce or finely chopped fresh mint leaves. Cut 75g lean lamb into cubes and marinate in the mixture for at least 2 hours (or overnight). Put the meat on to skewers with cherry tomatoes and green peppers and cook under a hot grill, turning occasionally. Keep coating with the extra marinade. Serve with 25g brown rice and salad.

SNACKS – 180 CALORIES EACH

Cereal and milk – serve 25g bra cereal with quarter pint skimmed milk and 1 kiwi fruit

Nutty banana toast – toast 1 medium slice wholegrain bread and top with 1 tsp peanut butter and a small mashed banana

Strawberries and porridge – make up to 40g hot oat cereal with water and serve with 3 heaped tablespoons chopped strawberries

Muesli and yoghurt – serve 25g unsweetened muesli with one small pot plain low fat yoghurt

Beans on toast – toast 1 medium slice wholemeal bread and top with a 150g tin baked beans

Scrambled egg on toast – toast one medium slice wholegrain bread and top with scrambled eggs (1 medium egg and 1 tbsp skimmed milk)

Cheese and tomato on toast – toast 1 medium slice wholegrain bread and top with 25g reduced fat cheddar cheese and 2 sliced tomatoes. Melt under a hot grill and serve with salad

Turkey and cranberry andwich – fill 2 medium slices of wholegrain bread with 25g wafer thin turkey, 1 tsp cranberry sauce and salad.

Bean salad – mix 3tbsp black eye beans with 3 tbsp French green beans, add 1 sliced tomato, 8 slices cucumber and one small chopped cos lettuce. Serve with a drizzle of vinegar and top with 1tsp shaved parmesan.

Bacon and avocado – grill 2 lean rashers back bacon, chop and mix with 50g avocado. Serve with salad.

Turkey and mash – grill 75g skinless chicken breast and serve with 115g potatoes mashed with 1tbsp milk, and 1tsp mustard and serve with 4tbsp gravy and a large selection of vegetables

Tzatsiki and salad – serve 125g tzatziki with a mini pitta and vegetables.

Hummus and crudités – serve 75g reduced fat hummus with four washed celery sticks and cucumber slices.

Mozzarella salad – slice 50g reduced fat mozzarella and three tomatoes. Drizzle over fat free dressing and sprinkle on some torn fresh basil. Serve with a large side salad.

Top a small baked potato with one of the following; 115g tzatziki, 200g salasa, 115g plain cottage cheese, 25g reduced fat grated cheese and one small grated carrot

TREATS

Everyone reaches the stage, whether through PMT or just because, where they need a little treat.

Here are some suggestions of treats to allow yourself sometimes:

TREATS AT 50 CALORIES EACH

2 plums

1 peach, pear orange or apple
1 dark Ryvita spread with 1 low fat cheese triangle
1 jaffa cake
1 x 25ml measure spirit with diet mixer
1 small low fat yoghurt
a medium apple
4 ready to eat dried apricots
1 chocolate chip cookie

TREATS AT 100 CALORIES EACH

1 Haagen Dazs frozen yoghurt bar
1 mini pitta with 1 tsp sugar free jam
2 chocolate chip cookies
2 crackers with 25g low fat cheese
25g slice jam swiss roll
175g strawberries with 50ml single cream

TREATS AT 150 CALORIES EACH
150ml glass wine
12 unsalted almonds
1 bran muffin
1 x 28g bag crisps

TREATS AT 250 CALORIES EACH

150ml vanilla ice cream
50g bag mixed nuts and raisins
50g bar of chocolate
half a pint of lager, bitter or cider
150ml glass of wine plus one small packet of crisps
fruit scone
75g jam doughnut
hummus and pitta: warm 1 wholemeal pitta dn serve with 1 tbsp low fat hummus and salad

SWEET TREATS – well if you really must, here’s the lowdown

1 jellybean = 11 calories
1 marshmallow = 15
1 After Eight Mint = 32
1 chocolate finger biscuit = 38
1 chocolate chip cookie = 45
1 jaffa cake = 48
1 ginger nut biscuit = 56
1 fig roll = 61
1 handful sweet popcorn = 72
1 chocolate teacake = 73
1 scoop chocolate ice cream = 89
1 serving jelly = 90
1 Milky Way = 117
1 tube Smarties = 170
1 packet Revels = 173
1 packet chocolate buttons = 175
1 flake = 180
1 packet Maltesers = 183
1 packet Starburst = 185
1 packet Minstrels = 206

See below for Eating Out hints and tips.......... and keeping it up

Maddy · 12-11-2003, 10:20 AM

EATING OUT

Give the bread and butter a miss.

Avoid fried food.

choose steamed, baked or grilled dishes and f you're going for a sauce, make it tomato based.

Choose boiled new potatoes or baked potatoes rather than chips or roast potatoes.

Have a starter instead of dessert.

If you must finish the meal with something sweet, order coffee - it usually comes with a small chocolate, enough to satisfy a sweet tooth without overdoing it.

KEEPING IT UP

Once you've reached your target weight you can start eating 2,000 calories again - this will maintain your weight and keep you healthy.

Up your calcium - intake to a pint of milk each day or three small pots of low fat yoghurt. You can combine this - half a pint of milk and one pot of yoghurt for example.

A good rule of thumb is to include five portions of fruit or veg.

Keep your fruit bowl filled up - this makes fruit the easiest thing to grab when you're peckish.

Maddy · 12-26-2003, 09:48 AM

You can actually combine lower calorie eating with low carbing; using the GI index or a vegetarian diet.

Sometimes if you check out the content of what you have eaten via a food journal it can come as a surprise!!

So if you've been low carbing/healthy eating and find you are not losing weight you might want to consider your calories/portions

Maddy · 01-13-2004, 02:30 PM

The Fat Flush Plan
There have been a few posts asking about the Fat Flush Plan and I promised to dig the information out about it and post it.

The information I have printed here has come from a couple of magazine articles; it is another version of a low carbohydrate diet; fairly simple to follow (if you can obtain sugar free cranberry juice) and claims to instigate a substantial weight loss (as per Atkins induction).

I have not tried this plan myself so I can't comment on it's efficiency but as a low carb, high in good fats plan I can't see any reason why it wouldn't be healthy. It also looks quite easy to follow for those who don't like counting calories or carbohydrate grams etc. The only measuring involved really is the protein amounts and oil etc in tablespoons.

THE FAT FLUSH PLAN - INDUCTION

the foundation of the diet is the two week fat flush, a challenging but effective quick start weight loss plan. It works by targeting the liver - a healthy liver is essential for maintaining optimal weight. It's particularly useful for those who need a great kickstart to long-term weight loss or who have been dieting, but have reached a plateau.

Six Magic Ingredients

1. Organic Flaxseed Oil - this should be used for cooking, dressings, mixing into smoothies and if all else fails, swallowed neat. Your daily allowance is 2tbs. Flaxseed is essential for speeding up toxin elimination and promoting fat loss. It also helps regulate the hormone insulin, which affects your metabolism, you can mix it with cider vinegar as instant salad dressing. If you cannot find it at your local health store you can buy it at www.nutricentre.com

2. Cranberry juice - Most diets insist you drink more water, with this diet you add a twist - sugar free, unsweetened cranberry juice. You drink it as one part cranberry juice to eight parts water (mix it up in a bottle and keep it in the fridge). It has to be pure. Most cranberry juice, has sweeteners added and these slow down the detoxifying process. Ocean