John
01-08-03, 02:18 PM
Lets review the 2nd stage (http://www.diettalk.com/forums/showthread.php?s=&threadid=21802)
Just as a reminder... if your not confortable with stage 1, please do not move on to stage 2. Remember, this is a lifestyle change and if you are not confortable with each stage, you will stumble and go back to your bad habits that made you fat in the first place.
Stage 2 - Proper food portions
Why: to make sure our portions of food are proper to help avoid overeating during meals.
There are 2 ways to make sure you eat proper portions of food.
1) Weight and measure
- Milk, Yogurt, and Cheese - suggested 2-3 servings a day.
1 cup of milk or yogurt
1 1/2 ounces of natural cheese
2 ounces of process cheese
1% or skim milk and low fat yogurt makes a huge difference in cals and fat reduction. Make sure you read your food labels as many cheeses are lower in fat/cals than others.
- Meat, Poultry, Fish, Dry Beans, Eggs, and Nuts - suggested 2-3 servings a day.
2-3 ounces of cooked lean meat or poultry or fish
1/2 cup of cooked dry beans or 1 egg or 2 tablespoons of peanut butter count as 1 ounce of lean meat
4 oz tofu
I would suggest that if you do eat meats, eat lean meats (fish and chicken) than beef or pork.
- Vegetable - suggested 3-5 servings a day.
1 cup of raw leafy vegetables
1/2 cup of other vegetables, cooked or chopped raw
3/4 cup of vegetable juice
A continuation of last months challenge. Just make sure your eating the proper portions.
- Fruit - suggested 2-4 servings a day.
1 medium fresh fruit
1/2 cup of chopped, cooked, or canned fruit
3/4 cup of fruit juice
A continuation of last months challenge. Just make sure your eating the proper portions.
- Bread, Cereal, rice, and Pasta (includes potatoes) - suggested 6-11 servings a day.
1 slice of bread
1/2 small bagel or muffin or bun
1 ounce of ready-to-eat cereal
1/2 cup of cooked cereal or rice or pasta
1/2 cup of potato (not certain about this one)
For bread, rice and pasta, I would go for the whole wheat's.. as they are better for your body than just the plain white kinds.
- Fats, Oils & Sweets - suggested Use Sparingly
Not much to say here... I would agree... use sparingly.
or....
2) Use the fist method.. each serving is about the size of your fist. It's not as accurate as above but its a bit easier. Fats, oils & Sweets are not part of the fist method.
I added in the food pyramid serving suggestions... just as a reminder.
I would suggest that you start off with 1 meal a day.. say breakfast. Give yourself time (a week or 2) to let your body adjust to the reduction in your food intake before you move on to a second meal. I do NOT recommend that you reduce all of your meals at once... see warning below.
WARNING: If you reduce your food intake too quickly, you will probably binge, so take your time. We may need to do this over a 2 month time.
Just as a reminder... if your not confortable with stage 1, please do not move on to stage 2. Remember, this is a lifestyle change and if you are not confortable with each stage, you will stumble and go back to your bad habits that made you fat in the first place.
Stage 2 - Proper food portions
Why: to make sure our portions of food are proper to help avoid overeating during meals.
There are 2 ways to make sure you eat proper portions of food.
1) Weight and measure
- Milk, Yogurt, and Cheese - suggested 2-3 servings a day.
1 cup of milk or yogurt
1 1/2 ounces of natural cheese
2 ounces of process cheese
1% or skim milk and low fat yogurt makes a huge difference in cals and fat reduction. Make sure you read your food labels as many cheeses are lower in fat/cals than others.
- Meat, Poultry, Fish, Dry Beans, Eggs, and Nuts - suggested 2-3 servings a day.
2-3 ounces of cooked lean meat or poultry or fish
1/2 cup of cooked dry beans or 1 egg or 2 tablespoons of peanut butter count as 1 ounce of lean meat
4 oz tofu
I would suggest that if you do eat meats, eat lean meats (fish and chicken) than beef or pork.
- Vegetable - suggested 3-5 servings a day.
1 cup of raw leafy vegetables
1/2 cup of other vegetables, cooked or chopped raw
3/4 cup of vegetable juice
A continuation of last months challenge. Just make sure your eating the proper portions.
- Fruit - suggested 2-4 servings a day.
1 medium fresh fruit
1/2 cup of chopped, cooked, or canned fruit
3/4 cup of fruit juice
A continuation of last months challenge. Just make sure your eating the proper portions.
- Bread, Cereal, rice, and Pasta (includes potatoes) - suggested 6-11 servings a day.
1 slice of bread
1/2 small bagel or muffin or bun
1 ounce of ready-to-eat cereal
1/2 cup of cooked cereal or rice or pasta
1/2 cup of potato (not certain about this one)
For bread, rice and pasta, I would go for the whole wheat's.. as they are better for your body than just the plain white kinds.
- Fats, Oils & Sweets - suggested Use Sparingly
Not much to say here... I would agree... use sparingly.
or....
2) Use the fist method.. each serving is about the size of your fist. It's not as accurate as above but its a bit easier. Fats, oils & Sweets are not part of the fist method.
I added in the food pyramid serving suggestions... just as a reminder.
I would suggest that you start off with 1 meal a day.. say breakfast. Give yourself time (a week or 2) to let your body adjust to the reduction in your food intake before you move on to a second meal. I do NOT recommend that you reduce all of your meals at once... see warning below.
WARNING: If you reduce your food intake too quickly, you will probably binge, so take your time. We may need to do this over a 2 month time.