The New Woman’s Day Diet
Source of Recipe
By Kathy Keenan Isoldi, M.S., R.D., C.D.E.
Recipe Introduction
"Our most popular and successful weight-loss plan—now better than ever!"
Chances are you know at least a few people who have dropped pounds quickly on a high-protein, low-carbohydrate diet. And they probably claim not to mind that most carbohydrates—including bread, rice and pasta—are pretty much off limits, while raving about being able to eat bacon for breakfast and steaks for dinner.
You may have also heard that these diets are nutritionally unsound and potentially harmful, and that’s definitely true. Too much protein, especially bacon and other protein sources high in saturated fat, can increase cholesterol levels and overwork your kidneys. Plus, your body does need carbohydrates, primarily for energy and essential nutrients.
But it turns out there is a grain of truth to many of these fad diets. Although drastically cutting back on carbohydrates is clearly unhealthy, research shows that limiting carbs—especially refined carbs such as white bread, cookies and other sugary snacks—can help you control your hunger and succeed in long-term weight loss.
The new Woman’s Day Diet is adapted from our nutritionally sound and successful Millennium Diet, but is slightly lower in carbohydrates and slightly higher in protein and fats. But unlike fad diets, you can still eat bread, rice and pasta, although you’re encouraged to choose high-fiber, whole-grain varieties. The diet also emphasizes lean protein sources, such as chicken and fish, and two of the most heart-healthy types of fat: the monounsaturated kind found in olive oil, canola oil and avocados; and omega-3 fatty acids, found in salmon, tuna, flaxseeds, canola oil and nuts, among other foods.
These minor yet significant adjustments in nutrients will help to slow the rate of digestion of your meals, and help prevent the rebound hunger that often occurs with high-carbohydrate diets. With the new Woman’s Day Diet, you’ll find it easier to lose excess weight and, more importantly, to keep it off over the long term.
GETTING STARTED:
1. Beginner’s checklist:
I checked with my doctor before starting this program.
I will take a daily multivitamin/mineral supplement.
I will add a calcium supplement to my diet, if needed (menu plans provide 700–1,500 milligrams calcium).
I will get a journal to log my daily food intake.
I will get all the food I need in my kitchen before I begin the program.
I will seek out support from my friends and family members.
2. Choose from 1 of the 3 Daily Eating Plans listed below.
Most women should follow the 1,200-calorie-a-day plan.
If you are very petite, lead a sedentary lifestyle, or have only 10 to 15 pounds to lose, you may want to start with the 1,000-calorie-a-day plan.
If you are very active (you exercise vigorously four or more times a week), begin with the 1,400-calorie-a-day plan.
If you find that you’re consistently hungry, you can increase your calorie intake by about 160 calories a day by adding one serving of protein, one serving of bread/starches and one serving of fat.
Daily Eating Plans:
Go to:
http://www.womansday.com/article.aspsection_id=17&article_id=5802
FOOD CHOICE LISTS:
The items listed in each group represent 1 serving. You can “exchange” any item for a different item on the same list.
You may also double or triple the serving size to create a reasonable portion. For example, 1 oz of chicken breast is 1 serving of protein. If you have a 4-oz chicken breast, it would count as 4 protein servings.
To make sure your diet gives you optimal nutrition, try to choose most of your foods from the “Best Choices” category.
Go to: http://www.womansday.com/article.aspsection_id=17&article_id=5794
Proteins
Breads/Starches
Fruits
Vegetables
Lowfat Dairy
Fats
Indulgences
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