Archive for July, 2012

I GET HUNGRY

Posted on July 27, 2012. Filed under: Uncategorized | Tags: , , |

Some Simple Diet-ers report that the 3 shakes, 2 entrees, and 5 fruits/vegetable are too much to eat but many report getting hungry. We developed plans to combat hunger and I will briefly give an overview.

VOLUME is first. Be sure to get in your eight 8 oz. glasses of noncaloric fluids (don’t count shakes). The stomach rumbles when it is empty. The stomach can’t discern whether it is water that is filling it up or a strawberry smoothie, it just wants something in there!

BIG SHAKES are next. Some 200 calorie shakes come in 8 oz. containers. That’s 25 calories/oz. My favorite GNC Total Lean Shake has 170 calories in 14 oz. or 12 calories/oz. You can expand your single shakes to 20 or 25 ounces. Add the recommended water PLUS 8 oz. of diet soda to your powdered shake. Blend with 5 ice cubes. I added 8 oz. of diet 7 UP and four strawberries to my GNC shake today— delicious (8 calories/oz.). But you can do better recipes than me. SHARE YOUR RECIPES.

EAT MORE is third. That’s right, eat more low calorie choices (not bars!) First, add low calorie vegetables (see list on p. 271). Second, add low calorie fruits (p. 270). Third, add another high volume shake. Fourth, add lower calorie entrees (~200 calories/entrée).

That’s it, as easy as one, two, three. Best, Nutdoc

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Simple Diet Transitions.

Posted on July 16, 2012. Filed under: Uncategorized | Tags: , , , , , |

Congratulations. You have reached a weight milestone and plan to transition to the Second Phase or on to the Simple Lifetime Diet. Any dietary modification calls for a review of your goals and potential modifications or reinforcements of these goals. Remember why you are losing weight and why health maintenance is so important to you. In this transition period you should renew your passion for your health and weight management goals. Daily repeat your health-promoting self-talk like “I can achieve and maintain my health-promoting weight by following the Simple Diet guidelines including shakes, entrees, fruits, vegetables and physical activity.”

Second Phase of Simple Diet. If you have lost about 75% of the weight you have planned in order to reach your health and weight maintenance goal, you may wish to transition to the Second Phase. Here you can use two meal replacements daily (shakes and/or entrees), continue five servings of fruits and vegetables and include low-fat dairy, poultry or fish, and whole grains. See our Green Light Calorie Guide (p. 201). We recommend you continue the Second Phase for six months before transitioning to the Simple Lifetime Diet.

Simple Lifetime Diet. At a health-promoting weight, you want to review the four dimensions of health maintenance. Maintaining your health and wellness requires these dimensions: emotional—having a heart or passion for your health; soul—having a deep-seated personal priorities for your wellness; mental—having an active mind that plans your diet and physical activity and proactively uses your brain to verbalize health promoting self-talk; and physical—using your body as a machine to perform the nutrition and physical activity required to continue to improve your health and wellness. “Every day I awaken with a thankful, positive attitude and make plans and follow them.”

More specifics are given in The Simple Diet, Facebook, and other nutdoc blog. You can access these through andersonsimplediet.com. Best, Jim

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Faster Weight Loss for Simple Diet-ers

Posted on July 11, 2012. Filed under: Uncategorized | Tags: , , , , , , , , |

All of us want rapid weight loss. The Simple Diet is helping uncounted numbers of people do this. Eighty Simple-Diet-ers report average weight losses of 23 pounds in 8 weeks and about 35 pounds in 16 weeks. That’s about 3 pounds per week for 8 weeks and more than 2 pounds per week over 16 weeks. These weight losses are higher than we had when I saw patients weekly in my clinic. [Of course, the 80 people reporting may be bragging a little and probably the more successful people are those who report results.]

Being the researcher I am, I have done more calculations. Our clinic records give me data on weight losses for persons weighing approximately 140#, 180# and 220#.  Someone weighing 140# should lose about 12 pounds in 8 weeks and 17 pounds in 16 weeks. If you weigh about 180 pounds you should lose 17 pounds in 8 weeks and 25 pounds in 16 weeks on the Simple Diet. The person weighing about 220# should lose about 21# in 8 weeks and 33# in 16 weeks.

My calculations suggest that the average person on the Simple Diet is consuming about 1400 calories per day. On the Simple Diet you can use 3 shakes, 2 entrees, 3 vegetables and 2 fruits and consume as little as 1000 calories. On the other hand, you could consume 1500 calories or more and still be following the diet carefully. If you consume 1000 calories per day you lose 1# (one pound!) more per week than if you consume 1500 calories per day.

FOR FASTER WEIGHT LOSS, try this. Choose 3 shakes that have 150 calories or less per shake. Choose two entrees that have 240 calories or less per entrée. Select 3 vegetables from the low calorie list (26 choices, page 271, The Simple Diet) and choose 2 fruits from the low calorie column (10 choices, page 270). If you do not have bars or extra servings of these items you can get a healthy protein intake (70 grams/day) and consume less than 1100 calories. Chances are, making these diet choices and burning 2000 calories in physical activity will increase your weight loss by almost a pound per week. Try it, you’ll like it.

Many of our recommended shakes and entrees meet these criteria. Two shakes that I use are: HMR70 Plus shakes (110 calories—HMR 859-422-4671) and Vanilla Pleasure soy shakes (120 calories—1-800-REVIVAL). I use HMR  shelf-stable entrees and they have good choices around 240 calories or lower. You can find many choices at groceries, pharmacies and nutrition stores. Kick start you weight loss by making these choices. Best, Jim

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    Nutrition solutions for dealing with cholesterol, diabetes, or weight management.

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