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E-Z Go Diet Plan
 
 
 
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EASY GO DIET PLAN

For Weight Loss

By Bruce A. Lucero, MD.


© 2006 All Rights Reserved

This information is to describe one of the easiest diets ever designed. It is easy to do and easy to follow for quick and easy weight loss for those who have not had bariatric surgery and who are in generally good health. It provides balanced and healthy nutrition.

This is perfect for the busy person who has very limited time to shop for food, plan nutrition, or cook meals.

This diet, when closely followed will give 1 to 3 pounds weight loss per week, or more. The closer you follow the diet, the better results you will obtain.

If you want to lose a little faster, you may need to cut back a little on the starches and sugars. If you are too hungry and losing fast, you may need to add a few more veggies or diet foods.

 

In General For Losing Weight

 

Drink water freely, at least 8 glasses of 8 oz. each of water.

 

Also, take a good quality multi-vitamin like our Theravites (or Mar-Vites) every day.

You should also take a Calcium Supplement of 1500 mg. (if  you are prone to  kidney stones, make sure you check with your Primary Care Doctor or the Doctor who is treating you for kidney stones about taking Calcium Supplements).

Also, 1 or 2 capsules of Essential Fatty Acids, e.g. our Omega 3,6, and 9. should be taken each day which helps keep your skin from drying out and your hair from falling out.

 

Diet sodas are okay as well as any other low calorie drinks.

 

No sugar sodas or juices.

 

All zero calorie foods are allowed, along with sweeteners such as NutraSweet (blue package) and Splenda (yellow package).

 

Be careful with fruits. Limit fruits to 1 or less per day (less than 120 Calories total in fruit per day).

 

Avoid starches, breads, rice, pasta, sugars, nuts, peanut butter, and alcohol.

 

If you are prone to constipation, a daily stool softener such as docusate sodium should be taken. This can be purchased over-the-counter, check with your pharmacist if you have trouble finding this. We also have an excellent tasting fiber drink which can help. It comes in Fruit or Ice Tea Flavor by Diet Health and Sports.

 

Then follow one of the general plans below.

 

If Your Goal Weight Is: 130 to 160 Pounds

 

For breakfast (don't skip breakfast), lunch and snacks, you should eat 4 of our diet foods per day such as:

A  protein bar, shake, or pudding.

These are usually 100 to 150 calories and 10 to 15 grams of protein.

(1 diet soup or 1 diet fruit drink count as ˝ of a bar, shake or pudding)

 

For Lunch: You can also have a large lettuce salad with olive oil and vinegar dressing. You can also use canola oil or the zero Calorie Dressing by Walden Farms found in the cold, produce section at Giant (near the Marie’s Dressing). You may also add 40 to 60 Calories of food of your choice such as cheese, nuts, bread or fruit for lunch.

For Dinner, you can have 6 ounces of high-quality protein (beef, chicken, tofu, eggs, pork, shellfish, fish, etc.) and a very large portion of non-starchy vegetables (this means no potatoes, corn, dried beans, peas).

FYI: Broccoli is the single best vegetable you can eat (it has fiber, protein, and many vitamins and minerals).

If you get hungry during the day, you can also eat a limit of one dairy product such as 8 oz of skim, 1% or 2 % milk, or  Yogurt (no fat and no sugar) which is about 100 calories and 6 to 8 grams of protein.

 

If Your Goal Weight Is: 160 to 190 Pounds

 

For breakfast (don't skip breakfast), lunch and snacks, you should eat 6 of our diet foods per day such as:

A  protein bar, shake, or pudding.

These are usually 100 to 150 calories and 10 to 15 grams of protein.

(1 diet soup or 1 diet fruit drink count as ˝ of a bar, shake or pudding)

 

For Lunch: You can also have a large lettuce salad with olive oil and vinegar dressing. You can also use canola oil or the zero Calorie Dressing by Walden Farms found in the cold, produce section at Giant (near the Marie’s Dressing). You may also add 80 to 120 Calories of food of your choice such as cheese, nuts, bread or fruit for lunch.

For Dinner, you can have 8 to 10 ounces of high-quality protein (beef, chicken, tofu, eggs, pork, shellfish, fish, etc.) and a very large portion of non-starchy vegetables (this means no potatoes, corn, dried beans, peas).

FYI: Broccoli is the single best vegetable you can eat (it has fiber, protein, and many vitamins and minerals).

If you get hungry during the day, you can also eat a limit of one dairy product such as 8 oz of skim, 1% or 2 % milk, or  Yogurt (no fat and no sugar) which is about 100 calories and 6 to 8 grams of protein.

 


1,000 Calorie Sample Meal Plan using 5 Supplements, 1 Bar, 1 Meal

 

 

Cals

Protein

Carbs

Fat

Breakfast

1 Pudding/Shake Supplement

100

14

7

1.5

Snack

1 Pudding/Shake Supplement

100

14

7

1.5

Lunch

1 Pudding/Shake Supplement; 1 Protein bar

250

24

27

6.5

Snack

1 Pudding/Shake Supplement

100

14

7

1.5

Dinner

1 starch; 4 oz very lean meat OR 3 oz lean meat; 2 vegetables; 1 fruit; 1 optional

340

35

42.5

5

Snack

1 Pudding/Shake Supplement

100

14

7

1.5

TOTALS

 

990

115

97.5

17.5

OTHER BASIC DIET RECOMMENDATIONS

Our diet and exercise recommendations are compatible for healthy persons 18 years and older and for most people with medical conditions that are not serious or life threatening. But, before starting any exercise or diet program, you should check with your Healthcare Provider to make sure that you are healthy and that you do not have any medical conditions that require special precautions or would make exercise or dieting hazardous to your health. Your doctor can also help you pick a desirable and realistic goal weight. Always check with your doctor if you have questions or problems as you pursue your diet and health plan. Nothing on this website is intended and nor can it be used to offer medical advice, diagnosis or treatment. Anyone using this website agrees to not use any information on this website as medical advice, to make a diagnosis or for treatment of any medical condition.

PLEASE NOTE: IF YOU HAD VERY POOR EATING HABITS—SUCH AS SKIPPING MEALS, OR EATING LOW AMOUNTS OF PROTEIN, YOU MIGHT GAIN A FEW POUNDS IN THE BEGINNING. THIS IS OKAY AND MAY BE NECESSARY HEALING PROCESS FOR LOSING FAT AND GAINING MUSCLE. FOR EXAMPLE, IF YOUR BODY GAINS 7 LBS. OF MUSCLE AND LOSES 5 LBS. OF FAT, YOU WILL GAIN 2 POUNDS BUT YOUR CLOTHES WILL BE LOOSER AND YOU WILL HAVE LESS BODY FAT!! THIS HEALING PROCESS WILL HELP YOUR BODY TO REGAIN ITS STRENGTH AND METABOLISM, AND IS MANDATORY TO LOSE EXCESS BODY FAT AND WEIGHT, AND WILL ALSO HELP TO STABILIZE YOUR WEIGHT DURING MAINTENANCE. A desirable goal is to lose one to two pounds per week, but in the beginning, you might lose more. Later, as you approach you goal weight, you might lose less than a pound a week.

We recommend 4 to 7  snacks/meals a day with various combinations of your favorite diet foods from MyDietShopz.com and with 1or 2 meals with regular foods or diet entree from MyDietShopz.com

CALORIES:
You need to decrease your normal caloric intake by about 500 Calories a day to lose one pound of fat per week. Most persons should not decrease their daily Calories by more than 1000 calories per day unless one is very overweight and has been eating excessive amount of Calories. In general, most women should consume 1200 to 1500 Calories per day and men should consume about 1400 to 1800 Calories per day. You may need to go a little lower if you are very short or very sedentary or a little higher if you are very large person or very active. Your Healthcare Provider should be able to help guide you if you are not sure how many Calories per day you should consume. Each balanced or diet meal should usually be at least 200 to 300 calories. A person should not consume less than 1100 Calories per day unless closely monitored by their doctor.

PROTEIN:
Most women should consume 75 to 100 grams of protein per day and most men should consume 100 to 150 grams per day. Persons engaged in moderate to intense athletics or body builders will need even more protein, and should check with experts in sports nutrition for the proper amount. Make sure you don’t have a medical condition like gout, liver or kidney failure or some other condition that could be detrimental to your health if you increase your protein. Lean red meat, poultry without skin, most fish, no fat cheese, egg whites (which is low in calories and no fat or cholesterol—not the yolk which is high in cholesterol), and  egg substitutes such as EGG BEATERS® will usually provide over 25 grams of protein for 150 calories or less. High protein supplements like shakes, fruit flavored protein drinks, and soups that we sell on-line here, can be a very useful way to boost your protein when eaten along with regular food. But, you need to make sure you are eating enough regular food to keep your calories in the desired range. Also, make sure you maintain your hydration. You need at least eight 8 oz. glasses of fluids a day such as water, diet sodas or other low caloric drinks. If you have vigorous workouts and/or are in a very hot or humid climate, you may need even more fluids in order to maintain adequate hydration. If you are not sure about your hydration, you may need to check with your trainer, Healthcare Provider, or specialist in Sports Nutrition.

FAT:
Women should aim for about 20 to 30 Fat grams per day and men should aim for about 30 to 40 Fat grams per day. 

FIBER:
Aim for 25 to 35 grams of fiber per day. You may need to increase your fiber intake slowly to avoid intestinal problems. (Consult your doctor if you have any medical conditions as to how much or type of fiber to take.)

FRUIT:

Be careful with fruits. Limit fruits to 1 or less per day (less than 120 Calories total in fruit per day).

 

WATER:

At least 8 glasses of water or other low calorie or zero calorie drinks like diet sodas. No sugar sodas or fruit drinks.

SUPPLEMENTS: 
You should take a multiple vitamin such as Thera-vite or Mar-vite  and 1 or 2 Omega 3,6,9 every day which you can buy online from us under supplements  (consult your doctor if you have any medical problems which could affect which vitamins and minerals to take).  Take two Calcium Pyruvate Capsules twice a day (the Pyruvate is to assisst fat burning and metabolism however not a good source for calcium)
Therefore, you should also take a Calcium Supplement of 1000 to 1500 mg. per day (if  you are prone to  kidney stones, make sure you check with your Primary Care Doctor or the Doctor who is treating you for kidney stones about taking Calcium Supplements).

AVOID:
Starches, breads, rice, pasta, sugars, nuts, peanut butter, and alcohol.

 

ZERO CALORIE FOODS:

All zero and very low calorie foods are allowed, such as mustard, ketchup, along with sweeteners such as NutraSweet (blue package) and Splenda (yellow package).

If you are prone to constipation, a daily stool softener such as docusate sodium should be taken. This can be purchased over-the-counter, check with your pharmacist if you have trouble finding this.

 

EXERCISE:

It is recommended for general health benefits to walk 20 to 30 minutes or more everyday unless otherwise advised differently by your health care provider.

 
 
 
 
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