Sample Diet
Source of Recipe
Manage your weight
List of Ingredients
Sample Diet
Never design a diet with less than 1200 calories a day or begin any diet without the advice of your doctor.
Daily Goals:
Eat breakfast, lunch, and dinner, but also have a late afternoon and bedtime snack. (5 small meals per day)
Eat 45-50% of your calories as carbohydrates. At least 90 grams per day, of which 25-30 grams should be fiber.
Eat 30-35% of your calories as protein. (Much lower if kidney disease is present.)
Eat 20% of your calories as fat.
Drink 6-8 8 oz. glasses of water each day.
Avoid processed foods as much as possible - i.e. almost everything on the shelves in the middle of the supermarket. Shop the perimeter only!
Each meal should have an approximate 1:1:1/2 ratio of protein/carb/fat calories.
Eat starches sparingly - i.e. bread, pasta, rice and cereal.
Avoid food with partially hydrogenated oil - i.e. trans fatty acids.
Eat approximately 1200 calories per day for women or 1500 calories per day for men.
Low calorie suggestions for food choices for meals:
Breakfast:
Protein: Bariatrix oatmeal, Bariatrix/Advanced Health Systems Meal Replacement or egg beaters, lean breakfast meat or low fat cottage cheese (not yogurt). (see our product section)
Carbohydrate: fresh fruit rather than fruit juice, high fiber cereal, oatmeal (slow cook, not instant), Kashi Go Lean.
Fat: 1% milk and low-fat dairy products.
Fluids: Decaffeinated coffee/tea and water.
Late Morning Snack:
Fresh fruit (not bananas), Advanced Health Systems, Bariatrix pudding/shake, soup, or Protibar/Right Choice Bar. (see our product section)
Lunch:
Protein: Bariatrix/Advanced Health Systems Meal Replacement or lean meats such as turkey, boneless and skinless chicken breast, ham, fish (tuna, sardines, salmon), or tofu. (see our product section)
Carbohydrate: Fresh fruit/vegetables
Fat: Low-fat cheese, low-fat condiments such as mayonnaise, 1% milk.
Fluids: Non-caloric, decaffeinated beverages such as soda, coffee, tea and water.
Late afternoon snack:
Bariatrix pudding/shake or Protein Bars (see our product section)
Dinner:
Eat a balanced meal - skim milk, lean meat, low glycemic index vegetables (i.e. limit starches) (see our product section)
Late evening snack: (If you must!)
Same as late afternoon snack. You can even have low sugar ice cream, Promedis Cookie, or Bariatrix gelatin! (see our product section)
You may need to increase your calories if you find you are losing more than 2 pounds per week. The following is an approximate formula for calculating a caloric need to lose 2 pounds per week.
Men: (12x weight in pounds)-1000*
Women: (13x weight in pounds)-1000*
*If you replace 1000 with 500 then you will lose one pound per week instead of two.
Losing more than 2 pounds per week causes too much loss of muscle mass. To lose more fat it is better to lose weight more slowly.
Never design a diet with less than 1200 calories per day without a doctors advice. "Work with your doctor!"
Our patients have been successfully losing weight by following the sample diet above. Weight loss is not easy, but weight control is possible. Long-term weight management is our patients number one goal. Join us on our journey to wellness.
Notes: Always balance protein, carbs, and fat at each meal to avoid large increases in blood sugar which lead to obesity and obesity-related health problems. ALWAYS work with your local personal physician when dieting. Failure to do so can result in severe medical problems, even death.
Recipe
|
|
member logon
