by Maco » Mon Jan 02, 2023 4:31 am
A 10-POINT CHECKLIST FOR MAXIMUM WEIGHT LOSS (MWL)
1) Start each meal with a soup and/or salad and/or fruit.
1-1: lunch: x, Dinner: v
2-1 breakfast:x, Lunch: v Dinner: x
3-1 breakfast: x Lunch: x Dinner:x
4-1 breakfast: v Lunch: v Dinner:v
5-1 breakfast: Lunch: Dinner:
6-1 breakfast: Lunch: Dinner:
7-1 breakfast: Lunch: Dinner:
8-1 breakfast: Lunch: Dinner:
2) Follow the 50/50 plate method for your meals, filling half your plate (by visual volume) with non-starchy vegetables and 50% (by visual volume) with minimally processed starches. Choose fruit for desert.
1-1: lunch: v, Dinner: v
2-1 breakfast:v. Lunch: v Dinner:v
3-1 breakfast: v Lunch: x Dinner: v
4-1 breakfast:v Lunch: v Dinner: v
5-1 breakfast: Lunch: Dinner:
6-1 breakfast: Lunch: Dinner:
7-1 breakfast: Lunch: Dinner:
8-1 breakfast: Lunch: Dinner:
3) Greatly reduce or eliminate added sugars and added salts. This includes gourmet sugars and salts too. If either is troublesome for you, you can eliminate them.
1-1: no sugar, less salt
2-1 ,,
3-1, had sugar and salt
4-1, no sugar, less salt
5-1 breakfast: Lunch: Dinner:
6-1 breakfast: Lunch: Dinner:
7-1 breakfast: Lunch: Dinner:
8-1 breakfast: Lunch: Dinner:
4) Eliminate all animal foods (dairy, meat, eggs, fish, seafood).
1-1: v
2-1 ,,
3-1 had a cheese sandwich
4-1 breakfast: Lunch: Dinner:
5-1 breakfast: Lunch: Dinner:
6-1 breakfast: Lunch: Dinner:
7-1 breakfast: Lunch: Dinner:
8-1 breakfast: Lunch: Dinner:
5) Eliminate all higher fat plant foods (i.e., nuts, seeds, avocados, tofu, soy).
1-1: ate some nuts
2-1 ,,
3-1, ,,
4-1 no nuts but had a bit of tofu with dinner
5-1 breakfast: Lunch: Dinner:
6-1 breakfast: Lunch: Dinner:
7-1 breakfast: Lunch: Dinner:
8-1 breakfast: Lunch: Dinner:
6) Eliminate any added oil.
1-1: v
2-1 ,,
3-1 ,,
4-1 ,,
5-1 breakfast: Lunch: Dinner:
6-1 breakfast: Lunch: Dinner:
7-1 breakfast: Lunch: Dinner:
8-1 breakfast: Lunch: Dinner:
7) Eliminate all higher calorie-dense foods including flour products (i.e. bread, bagels, muffins, crackers, dry cereals, cookies, cakes), puffed cereals, air-popped popcorn and dried fruit.
1-1, had some bread
2-1 had some crackers
3-1 had bread and cookies
4-1 v
5-1 breakfast: Lunch: Dinner:
6-1 breakfast: Lunch: Dinner:
7-1 breakfast: Lunch: Dinner:
8-1 breakfast: Lunch: Dinner:
8 ) Don’t drink your calories (especially from juices & sugar-sweetened beverages).
1-1: v
2-1 v
3-1 v
4-1 v
5-1 breakfast: Lunch: Dinner:
6-1 breakfast: Lunch: Dinner:
7-1 breakfast: Lunch: Dinner:
8-1 breakfast: Lunch: Dinner:
9) Follow these principles, eating whenever you are hungry until you are comfortably full. Don't starve yourself and don't stuff yourself.
1-1: v
2-1 v
3-1 ate to much
4-1 v
5-1 breakfast: Lunch: Dinner:
6-1 breakfast: Lunch: Dinner:
7-1 breakfast: Lunch: Dinner:
8-1 breakfast: Lunch: Dinner:
10) Avoid being sedentary and aim for at least 30 minutes or more of moderate exercise daily (i.e., brisk walking).
1-1: v
2-1 x
3-1 x
4-1 v
5-1 breakfast: Lunch: Dinner:
6-1 breakfast: Lunch: Dinner:
7-1 breakfast: Lunch: Dinner:
8-1 breakfast: Lunch: Dinner:
1-1/2-1 in the afternoon cravings and some nuts, have to think how to handle this, not giving in or substitute the nuts for something else.
3-1/4-1, had on 3-1 a very emotional day and went out of control, had cookies, nuts and a cheese sandwich. 4-1 all calmed down and ate according plan, had made a soup and when I had the craving for nuts, had a sweet potato.