The first steps to succeeding in any diet is knowing exactly what and how much to eat. One of the reasons dieting is so hard is because most are too broad, the planning and prep are too time consuming and it’s easy to veer off regimen. One of my favorite things about this particular diet is that it’s practically spelled out for you. This one is ideal for a busybody on the run. With minimal prep and lots of water, you will be reminded you are dieting when people compliment you on your weight loss. Dare to change!
If you follow these exact instructions you can lose five to ten pounds the first week and four to five pounds every week thereafter.
Rule number one:
• If you’re not hungry, don’t eat
If you want to lose weight as rapidly as possible on the 10–Days–10 Pounds-Off program, the most important thing to remember is this: If you are not hungry do not eat. (Nagler, 2004)
Don’t have breakfast or anything at all if you’re not hungry. The less you eat, the faster you will lose weight. After two to three days you’ll be in fat-burning stage of ketosis and you will not be particularly hungry. Not eating will be a lot easier than it sounds. (Nagler, 2004)
Rule number two:
• Drink Water
You have to drink 128 oz. of water every day. This is about 10 – 12 glasses of water (or other non-calorie fluid). I like tea, lemon water, flavored bottled water, a can of Diet Mountain Dew every other day (although I’m not a big soda drinker, with a lot of ice in the glass, a soda does satisfy sweet cravings quite a bit), and other natural drinks that have very little original sugar.
Drinking 150-200 ounces a day is even better. You need plenty of fluids to flush out the fat you are burning and keep your kidneys healthy. Water is the healthiest, but coffee, tea, and diet sodas are fine. Remember, you must drink at least 128 ounces of non-caloric fluid a day to lose weight and feel your best on the diet. As well as not to get dehydrated and stress your kidneys. Check with your supervising doctor to determine how much water is best for you. (Nagler, 2004)
A sure and healthy way to know that you are properly hydrating your body on this or any diet is to drink your weight in ounces of water. For example: if your weight is 150 pounds, you need to drink 150 ounces of water per day.
Rule number three:
• Get into Ketosis
When you are in ketosis, you are burning fat at a very high rate. The best way to get our body into ketosis quickly and speed up weight loss is to eat only from the protein list for two to three days. To check if you are in ketosis, use Ketostix, which can be purchased at any drugstore or from www.dietresults.com. The strip should be light to medium pink (small or moderate ketosis).
This where you want to be. If the strip shows pale pink or beige (negative or trace), you are not in ketosis. If you are not in ketosis, eliminate all carbohydrate from your diet until you re-enter ketosis. If the strip shows dark purple (large ketosis), you are dehydrated and should drink more water immediately. (Nagler, 2004)
Rule number four:
• Use Equal and Sweet ‘N Low Tables only, No Flavored Coffee, No Creamer
You may add Equal or Sweet ‘N Low tablets to your coffee or tea if you need a sweetener. No Equal or Sweet ‘N Low packets, because packets contain more carbohydrates and can knock you out of ketosis and trigger the feeling of hunger. (Nagler,2004) It is best not to use artificial sweeteners at all if you can handle that.
Rule number five:
• No Breath Mints or Gum Allowed until You are in Ketosis.
Rule number seven:
• Finally, unless your doctor says its ok otherwise, don’t stay on the diet for more than two consecutive months. Remember: please do not go on a diet without medical approval and supervision.
Read through the menu below and follow my instructions exactly. Always remember: if you’re not hungry, don’t eat. (Nagler, 2004)
Coffee or Tea
Start your day with ½ grapefruit. Grapefruit provides bulk and fiber, satisfies sweet cravings and makes you feel full. Caffeinated beverages can help you feel better, give you caffeine induced energy high and help burn fat faster.
Caffeine can increase levels of cyclic adenosine monophosphate (cAMP), which can result in the liberation of free fatty acids from fat cells. This can make you feel like you have more energy. If you are caffeine-sensitive or caffeine doesn’t make you feel good, don’t have any. (Nagler 2004)
The doctor recommends not to using creamer in your coffee. But I have to have my coffee whitened, so I do use a little creamer or milk. Typically, 1 tbsp. of sugar-free caramel creamer or 2 tbsp. fat-free milk per 12 oz. cup of coffee and I still stay in ketosis. Once you get a good handle on the diet and how your body responds to it, you will have a little wiggle-room to have a bit of your favorite non-diet foods without leaving ketosis.
But in very minimal, tightly controlled portions. I have really learned what I can sneak in when I’m on this diet. I even manage to treat myself with one sugar-free chocolate pudding for lunch or 4 oz. cup sugar-free jell – o with 2 tbsp. fat-free cool whip. I am a big sweets lover that I just can’t go without it. Having sweet things does not make this diet feel like a crash diet and helps keep you going.
Up 2 cups – salad
Omelet made with Egg Beaters or 4 Egg Whites, 1 Egg Yolk and Bacos (bacon bits)
Coffee, Tea or Water
While you are on the diet you must have salad and vegetables. These sound like the same thing, but they are actually two separate lists of vegetables. Vegetables are a must. They not only provide lots of vitamins and minerals that keep you healthy, but vegetables have fiber, which keeps you feeling full. You can eat two salads a day one for lunch and one for dinner. At lunch, you may only have 2 cups of salad. At dinner, you may have 2 cups of salad plus 1 cup of vegetables from the provided list of vegetables. The salad alone should have a maximum total volume of 2 cups and consist only of:
You may have one whole egg plus 3 egg whites in the form of an omelet or just scrambled eggs with 1 tbsp. of Bacos, a little salt, and pepper to taste. Lightly beat and cook in a nonstick pan with butter-flavored PAM spray or olive oil nonstick cooking spray. You may also have eggs hard-boiled; 1 whole egg and 3 egg whites, added to the salad if you don’t like omelets, or like to be creative with your meals so they don’t get old. For example, sometimes I would omit one egg white but add one slice of turkey cut into pieces to my omelet. If you’re not hungry don’t finish the food, save it for later. You will lose weight faster.
½ – grapefruit
Up to 2 cups of salad
Up to 1 cup of vegetables
Up to 8 ounces of meat
Water or other fluids
You may add vegetables to your salad, having 2 cups of salad and 1 cup of vegetables (no more than 3 cups total). One cup of vegetables can be steamed, roasted, or raw (without butter, margarine or any kind of oils) from this list:
• Brussels sprouts
• String beans
• Fish (any kind)
• Water-packed tuna
Cooking Ideas: Broil, bake, roast, steam or pan fry your protein in a nonstick pan or baking pan lined with parchment paper without butter, margarine, or oils. Season with salt, pepper, soy sauce, ketchup, lemon juice, vinegar, mustard, or cocktail sauce. I also use a little of Vegeta flavoring, garlic salt, lemon pepper or Mrs. Dash seasoning, depending on what type of protein I’m preparing.
I don’t use all the seasoning at ones. If I bake a chicken breast in the oven, I spray a little bit of nonstick PAM butter flavored spray before I sprinkle salt, lemon pepper, and regular pepper to add an extra kick of spice. It gives it a lot of flavor and the meat is much softer.
You may also make turkey roll-ups if you didn’t have time to cook your protein. Place turkey slices onto a green leaf lettuce; add cucumbers, peppers, or any other favorite vegetable. Sprinkle with salt and pepper and you’re set. Be creative with you food and remember you don’t have to eat it all. All this actually provides quite a bit of food, to the point that you cannot even finish it all. If you’re not hungry, don’t eat!
If you’re absolutely going out of your mind for something sweet, you can have one of the following:
• One 3-4 oz. Sugar-free Jell-O topped with 1 – 2 tbsp. fat-free Cool Whip
(I prepare my own Jell-O cups for better taste)
• One sugar-free Popsicle
• One sugar-free Fudgesicle
• One sugar-free Creamsicle
You can have only one, not one of each. I am not recommending any of these desserts as a regular occurrence while on the diet. (Nagler, 2004)
Making It Easier
Most people can lose up to 10 pounds in 10 days on this program. But like anything challenging that you decide to undertake, sometimes it is nice to know some tips to help get you through the tougher times. Use these two tips and it will help you:
Any time you “think” you’re hungry, drink a 12 oz. of water.
Anytime you are still hungry after a glass of water, eat another half of a grapefruit.
When you still feel hungry, drink a non-fat soda or chew sugar-free gum.
- ½ Grapefruit
- Coffee or Tea
- ½ Grapefruit
- Up 2 cups – salad
- Omelet made with Egg Beaters or 4 Egg Whites 1 Egg Yolk and Bacos (bacon bits)
- Coffee Tea or Water
- ½ - grapefruit
- Up to 2 cups of salad
- Up to 1 cup of vegetables
- Up to 8 ounces of meat
- Water or other fluids
- Vegetables You Can Only Eat:
- • Asparagus
- • Broccoli
- • Brussels sprouts
- • Cauliflower
- • Mushrooms
- • Sauerkraut
- • Spinach
- • String beans
- • Chicken
- • Clams
- • Crabs
- • Fish any kind
- • Lobsters
- • Mussels
- • Sardines
- • Scallops
- • Shrimp
- • Veal
- • Water-packed tuna
- One 3-4 oz. sugar free Jell-O topped with 1 – 2 tbsp. fat-free Cool Whip
- I prepare my own Jell-O cups for better taste
- • One sugar-free Popsicle
- • One sugar-free Fudgesicle
- • One sugar-free Cramsicle
- See post
As always, keep safety in mind first. I have to give you this legal health disclaimer: This post is to provide good and practical information, for healthy people only, in their weight loss efforts, but it is more of a customer’s testimony than anything else. You must have no pre-existing medical condition and should consult your doctor before starting this or any diet or exercise program. I am not a physician, registered dietitian or medical adviser and will not hold any responsibility surrounding your decision in this or any other life regime change. It is between you and your doctor to determine if this diet is right and/or safe for you. Therefore, if you implement this or any diet or exercise information, you are doing so at your own risk. By using information in this post, you agree to these terms. Also important to remember: diet and exercise effects everyone differently, I cannot guarantee any personal results. I respect your safety and wellbeing first and foremost; please be responsible, safe and healthy.
Weight Loss Diet – My experience Part III to follow. Stayed tuned!
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