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!
Diet Instructions:
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)
Breakfast
½ Grapefruit
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.
Lunch
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
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:
• Lettuce
• Cucumbers
• Mushrooms
• Onions
• Radishes
• Sprouts
Omelet
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.
Dinner
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:
Vegetables:
• Asparagus
• Broccoli
• Brussels sprouts
• Cauliflower
• Mushrooms
• Sauerkraut
• Spinach
• String beans
Protein/Meats:
• Chicken
• Clams
• Crabs
• Fish (any kind)
• Lobsters
• Mussels
• Sardines
• Scallops
• Shrimp
•Turkey
• Veal
• 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!
Desserts
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.
- Breakfast
- ½ Grapefruit
- Coffee or Tea
- Lunch
- 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
- Dinner
- 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
- Protein/Meats:
- • Chicken
- • Clams
- • Crabs
- • Fish any kind
- • Lobsters
- • Mussels
- • Sardines
- • Scallops
- • Shrimp
- •Turkey
- • Veal
- • Water-packed tuna
- Desserts
- 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!
This is not a sponsored post.
Can you do this diet with breastfeeding?
I always did it after I was done nursing, although Dr. says you drink so much fluids on this diet that is safe to be on this diet while nursing. I would wait until I’m done nursing anyway, just to be safe.
What kind of dressing can I use for salads?
You can use fat free/light ranch. Or you can make your own dressing out of vinegar, lemon juice, soy sauce.
Can you do this diet while your pregnant ?
You cannot be on any kind of diet while pregnant. This is very low calorie, low fat and low carb diet. You need proper nutrition of up to 2300 calories to stay healthy and have a healthy baby. If you gain lots of weight during pregnancy, then there are some safe exercises you can do while pregnant. Talk to your OB GYN physician what is safe for you. I wouldn’t do this or any diets while pregnant.
Thank you for sharing this diet, will deff try it. But I have a question you eat the same foods everyday for 10 days right ? Not sure If I understood right ! love your blog
Not necessarily. You need to be creative with your menu otherwise the food gets boring and not appetizing. You have a list of food ingredients you can only have or eat on this diet and you plan your meal from there. I will be sharing my personal experience in the next post with pictures of my prepared meals for easier understanding.
Thanks
Fat free food contains Aspartame and Aspartame is really bad for your body, is there another substance because we strictly avoid all food that contain aspartame.
I totally agree with you. Even though Dr. Nagler says you can have fat free foods, it’s one of the reasons he doesn’t recommend doing this diet for long time. I personally try to avoid everything fat free or sugar free while on the diet as much as possible. But sometimes you need a little extra kick, so I’ll have a Diet Mt. Dew, Diet Snapple or light ranch on my salad. Also when on the diet, my main protein for lunch is home grown eggs, and for dinner wild salmon or home grown chicken. Compared to typical store bought produce, I feel like I balance out the rare unhealthy products I consume. If you take a look at it from another stand point, most of the groceries we purchase regularly always has something that is bad for us. Preservatives, artificial flavors, etc. I feel like to avoid everything that is bad for us we must totally separated ourselves from this world and grow everything separetly, like the Amish. Which I think is commendable but so hard. I do get your point though, try to use everything original as much as possible. But if you drink a few diet drinks in a year, you body will push it out if you don’t over consume them. Thanks for your comment.
Hi I wanna try this diet but I have a few questions,
Can you eat fruits or vegetables throughout the day?
Can you have fruit for desert instead of jello and the sugar free stuff?
For breakfast can you have a different fruit other then grapefruit? like pineapple or apple for example?
What are the ingredients you are allowed to use in the diet and what ingredients are a big no no? like can you have any dairy? just seemed like your lunch and dinner options were not really specific, how much of everything? like the salmon how big can it be? And can you eat shrimp for example?
Can you use salt for the dressing and seasoning eggs?
Sorry so much questions, but I wanna try this diet and wanna make sure I know all the rules. Also you mentioned that one “rule” is to get into ketosis, what is that? and how do you get into this thing? Thanks! I will be waiting for your reply!
I really enjoy your blog and I am glad you shared this diet!
1) Per the diet instructions, you may not have any other fruit except grapefruit as its low in carbohydrates. If you are too hungry throughout the day you may snack of vegetables but not too much so it doesn’t throw you out of ketosis Monitor your ketosis throughout the day.
2) Most fruit is high in sugar and will knock you out of ketosis, it is not recommended to have while on this short diet, especially when doing this diet for the first time. However, having done this diet many times, I have learned how to change it up a bit without getting out of ketosis. For example, I may have a smaller meal and have a small piece of fruit and I wouldn’t get out of ketosis. Creating a little wiggle room in your diet with allow you to eat non-diet items, but only in amounts that maintains ketosis.
3) Not according to diet, it is low in sugar and carbs but high in fiber, which will make you feel full longer.
4) Basically what’s not listed on the allowed protein and vegetable lists are no-no’s on this diet, especially foods high in carbs, like bread. The only dairy allowed are eggs, but only 1 egg yolk (and 4 egg whites total) per day. I included the lists (also including portion sizes, which is 8 oz of protein, 2 cups of salad and 1 cup of other vegetables per day) in “Diet Results – Part II” post, I’d recommend rereading it for more detail. Yes, shrimp is on the protein list of this diet.
5) You may use salt, pepper and many other seasonings to flavor your eggs and proteins without getting out of the diet. If your health allows for it, using a bit more salt on your food will make you drink more water which is a must on this diet.
6) No problem about the questions, it is better to ask and find out all the information you need before diving into something new. That being said, it sounds to me like you have not read all my posts about this diet. There are three parts: Instant Weight Loss Diet – Part I, Diet Results – Part II, and My Personal Dieting Experience – Part III. All of these together cover all the details you need in order to succeed on this diet and if you follow it exactly, you should succeed. I already have multiple people emailing me with their success stories who have had a hard time loosing weight, I hope to get such email from you as well. 🙂 As you will read in Part II. Ketosis is the process of dissolving fat and breaking it down into ketones, which are released through the breath and the urine. In ketosis, you are using fat for body fuel instead of sugar. The way to get into ketosis is to eat protein and to eliminate carbohydrates (starches and sweets) from your diet. When you are in ketosis, you are burning fat at a very high rate, which you will see for yourself as you monitor your ketosis (assuming you always stay in) along with the undesirable inches you’ll loose before your eyes. One of my favorite things about this diet is its not ambiguous as most diets out there. You are able to put a finger on it; you know exactly how fast your body is burning. Then all there is to do is hang tight and it will melt fat like butter on a saucepan. Just MAKE SURE you drink enough water to flush those ketones out of your body. Failing to do so will hinder your hard work throughout this diet and you DESERVE those hard earned results.
Congratulations on making this not-so-easy decision to improve yourself, you are halfway there already! Good luck and let me know if you have other questions. Thank you for being a valued reader of my blog.
Thanks for taking your time to share this info with us? Just a quick question…can I grill my chicken or fish when following this diet? Thanks!
You are very welcome Lana! You may grill, cook or fry with oil mentioned in the post.