READY FOR A NEW CHALLEGE… JOIN “THE 14 DAY START PLAN”

sweetassurance

Has your weight reached a plateau? Is the diet plan you are doing right now not getting you to your real weight goal? Want to join a new challenge? We will be doing “The Rapid Start” which is stage 1 from DR. Phil McGraw book “THE ULTIMATE WEIGHT FOOD GUIDE”

Go to http://www.drphil.com/articles/article/472 to learn about this program

The Rapid Start menus supply an average of 1,100 to 1,200
Calories a day, with approximately 30 percent of those calories
From protein, 45 percent from carbohydrates, and 25 percent
From fat. On average, the menus furnish 30 grams of fiber a day.
These menus are also low in sugar, sodium, saturated fat, and
Cholesterol.

Go to http://www.drphil.com/articles/article/176 to download the Rapid start plan that is shown in the book. :happy:


The 14 day rapid start plan consist of 3 regular meals a day and two snacks
Try to schedule your meals at the same time. Based to my understanding we need to:

Eat a protein serving in all of your 3 meals: 2oz at breakfast, 4oz at lunch and 4oz at dinner (e.g. 1 egg, 2 egg whites, beans, 2 oz lean turkey bacon or sausage, beef, lamb, pork, veal, or fish for breakfast and 4oz for lunch and dinner)
Note: 1 serving of Protein at each meal= palm-sized portion

Eat 4 of non- starchy vegetables or an unlimited amount until you feel full (e.g. Broccoli, cauliflower, carrots, cabbage, cucumbers, lettuce, mushroom, onions, peas, peppers, tomatoes, squash, and zucchini)
Note: each serving 1/2 cup = tennis ball or cupped hand

Eat 1 serving of starchy carbohydrates if you are a woman and 2 if you are a man (e.g. one potato/or brown rice/whole grain/ beans/ cream of wheat/ oat milk/ high fiber cereals etc) nothing remotely processed like bread and pasta.
Note: each serving 1/2 cup = tennis ball or cupped hand
IMPORTANT: Do not eat these starchy carbohydrates after your noon meal


Eat 2 serving a day of fresh fruit (e.g. Apple, bannas, canelope, grapefruit, mango, ornage, peach, pear, plum, staberries, watermelon etc.)
Note: 2 servings of fresh fruits per day = 1/2 cup = tennis ball or cupped hand


Eat 2 servings of low fat dairy food (e.g. Low fat dairy like low fat milk/reduced cheese-low fat, cottage cheese low fat ) Note: 2 servings of low fat dairy =1 cup milk* or yogurt, 1/2 cup cottage cheese, 1 slice cheese or 1 oz.


Eat one table spoon of fat like healthy oil or if the fat is reduced calories 2 table spoons (e.g. margarine Trans free/ canola oil/olive oil or 2 table spoons of reduced calorie product like reduced fat mayonnaise, reduced fat salad dressing) no nuts or seeds Note: 1 fat serving —size of your thumb or a tablespoon

Drink 8-10 glasses a day one before and after each meal and snack

NOTE: Do not stay on this stage more then 14 days. You may also make your own meals by following these guide lines and suggestions to make the best of this challenge…:bigsmile:



“Planning your menu”

Breakfast:
1 protein
1starchy
1 low fat dairy
1 coffee/tea no sugar

Snack
One fruit

Lunch
1 protein
2 non starch veggies
1 low fat dairy
Tea

Snack
Fruit

Dinner

1 protein
2 non starchy veggies
1 fat
Coffee/tea no sugar


Note: To make the best of this Challenge make sure you Log in and/or Carry your food journal with you and write down every time you eat or drink when you are far away from home. Make sure you are checking all of your portions size as well recommendations explicitly.

*If you have a medical condition check with your doctor before joining this challenge Thank you and have fun!!!

To begin you may step on the scale to determine your starting weight.
Then measure your waist with a tape measure positioned one inch above you navel.
Write the date, your weight and your waist measurements.
Weigh your self once a week and at the same time and record your progress.:flowerforyou: :flowerforyou:

sweetassurance

Has your weight reached a plateau? Is the diet plan you are doing right now not getting you to your real weight goal? Want to join a new challenge? We will be doing “The Rapid Start” which is stage 1 from DR. Phil McGraw book “THE ULTIMATE WEIGHT FOOD GUIDE”

Go to http://www.drphil.com/articles/article/472 to learn about this program

The Rapid Start menus supply an average of 1,100 to 1,200
Calories a day, with approximately 30 percent of those calories
From protein, 45 percent from carbohydrates, and 25 percent
From fat. On average, the menus furnish 30 grams of fiber a day.
These menus are also low in sugar, sodium, saturated fat, and
Cholesterol.

Go to http://www.drphil.com/articles/article/176 to download the Rapid start plan that is shown in the book. :happy:


The 14 day rapid start plan consist of 3 regular meals a day and two snacks
Try to schedule your meals at the same time. Based to my understanding we need to:

Eat a protein serving in all of your 3 meals: 2oz at breakfast, 4oz at lunch and 4oz at dinner (e.g. 1 egg, 2 egg whites, beans, 2 oz lean turkey bacon or sausage, beef, lamb, pork, veal, or fish for breakfast and 4oz for lunch and dinner)
Note: 1 serving of Protein at each meal= palm-sized portion

Eat 4 of non- starchy vegetables or an unlimited amount until you feel full (e.g. Broccoli, cauliflower, carrots, cabbage, cucumbers, lettuce, mushroom, onions, peas, peppers, tomatoes, squash, and zucchini)
Note: each serving 1/2 cup = tennis ball or cupped hand

Eat 1 serving of starchy carbohydrates if you are a woman and 2 if you are a man (e.g. one potato/or brown rice/whole grain/ beans/ cream of wheat/ oat milk/ high fiber cereals etc) nothing remotely processed like bread and pasta.
Note: each serving 1/2 cup = tennis ball or cupped hand
IMPORTANT: Do not eat these starchy carbohydrates after your noon meal


Eat 2 serving a day of fresh fruit (e.g. Apple, bannas, canelope, grapefruit, mango, ornage, peach, pear, plum, staberries, watermelon etc.)
Note: 2 servings of fresh fruits per day = 1/2 cup = tennis ball or cupped hand


Eat 2 servings of low fat dairy food (e.g. Low fat dairy like low fat milk/reduced cheese-low fat, cottage cheese low fat ) Note: 2 servings of low fat dairy =1 cup milk* or yogurt, 1/2 cup cottage cheese, 1 slice cheese or 1 oz.


Eat one table spoon of fat like healthy oil or if the fat is reduced calories 2 table spoons (e.g. margarine Trans free/ canola oil/olive oil or 2 table spoons of reduced calorie product like reduced fat mayonnaise, reduced fat salad dressing) no nuts or seeds Note: 1 fat serving —size of your thumb or a tablespoon

Drink 8-10 glasses a day one before and after each meal and snack

NOTE: Do not stay on this stage more then 14 days. You may also make your own meals by following these guide lines and suggestions to make the best of this challenge…:bigsmile:



“Planning your menu”

Breakfast:
1 protein
1starchy
1 low fat dairy
1 coffee/tea no sugar

Snack
One fruit

Lunch
1 protein
2 non starch veggies
1 low fat dairy
Tea

Snack
Fruit

Dinner

1 protein
2 non starchy veggies
1 fat
Coffee/tea no sugar


Note: To make the best of this Challenge make sure you Log in and/or Carry your food journal with you and write down every time you eat or drink when you are far away from home. Make sure you are checking all of your portions size as well recommendations explicitly.

*If you have a medical condition check with your doctor before joining this challenge Thank you and have fun!!!

To begin you may step on the scale to determine your starting weight.
Then measure your waist with a tape measure positioned one inch above you navel.
Write the date, your weight and your waist measurements.
Weigh your self once a week and at the same time and record your progress.:flowerforyou: :flowerforyou:

CALIECAT

for later

nwfamilygal

I'm with ya :drinker: This will be a good challenge :bigsmile:

sweetassurance

Thank you for your response however due to a lack of knowledge I will be terminating this tread. Please forgive me for any inconveniences.

astarte09

where did sweetassurance go? I tried to reply to her message and it said her account is deactivated.