10-Week Healthy Eating Plan

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Lose Up to 20 Pounds With THIN TAB® 3G™ and Our 10-Week Healthy Eating Plan

Just like a table needs 3 legs to stand, so do you when it comes to effective weight loss. To achieve your desired weight and keep it off, you need 3 things:

1.   Healthy foods and a sensible, balanced eating plan

2.   Regular exercise and active movement throughout your day

3.   Support to help you stick to your plan (friends, family, and THIN TAB® 3G™)

Step #One – Diet:

First, we’re going to address #1. Take these steps to get started:

•     Read through the entire plan.

•     Check labels on all packaged foods in your home. Discard any foods on the “No-No” list. Throw them away, give them away, just remove them from your home. DON’T stash them away for another household member. They’re not healthy for you or anyone else.

•     Using a sample day’s menu, create your own personalized eating plan of at least 5 days of meals using foods from the “YES!” list that you enjoy (or want to try).

•    List everything you need for all 5 days on a shopping list (essential!). The fewer times you have to go into a grocery store each week, the better (and the more money you’ll save).

•    Plan a time to go shopping, ideally after you’ve eaten a healthy meal and have your shopping list in hand.

Key Points of Plan:

•    Think of this as a healthy eating plan, NOT a diet. This is a plan you can stay on for life, as opposed to an unbalanced weight loss diet, based on the latest scientific thinking for effective weight loss.

•    You will not feel deprived on this eating plan, unlike many weight reduction diets. Your THIN TAB® 3G™ will help you feel comfortable and satisfied while the inches and pounds melt away.

•    This is NOT a low fat eating plan. You will be encouraged to consume moderate amounts of healthy fats such as olive oil, avocadoes, flaxseed and walnut oils, and even small amounts of butter. Healthy fats help keep you feeling satisfied longer.

•    You do not have to buy expensive “diet” foods. Eating fresh, whole foods is preferable and healthier.

•    Choose foods high in fiber, such as fresh fruits and vegetables and whole grains, and forego as many processed, “empty” foods as possible. Fiber is critical for both weight loss and keeping excess pounds off. Eating lots of fiber will help you full more satisfied and less hungry.

•    Drink 6 – 8 glasses of water each day. Unsweetened tea (a touch of stevia is okay) can replace some of the water, but not all.

•    Eat at least 3 meals a day, and make sure each meal contains some protein and healthy fat. Between meal snacks with YES! foods are allowed.

•    You don’t need to give up your favorite foods, as long as they aren’t on the No-No list. Fit them into your eating plan on occasion, in moderation. For example, instead of a heaping bowl of ice cream, measure out 1/3 of a cup of the same ice cream and savor it in small bites. Or try a couple of small squares of dark chocolate instead.

•    Eat your meals at a table. NEVER eat while you are doing something else, like watching TV or working on the computer. Focus on eating, take small bites, and chew thoroughly.

•    Don’t eat after dinnertime. Try to have at least a 12-hour “fasting” period until next morning’s breakfast.

•    Why 10 weeks? You’re going to be learning, most likely, a whole new way of eating, so it takes time to adopt healthy new habits.

diet-plan

The Food Plan

No-No Foods:

Anything with artificial sweeteners (stevia is okay) (Recent research suggests artificial sweeteners PROMOTE weight gain!)

“Diet” foods and beverages (if they contain artificial sweeteners)

Sodas and Juices (regular or diet)

Anything with high fructose corn syrup (or corn syrup or “corn sugar”)

Anything with trans fats

Margarine

Fried foods

Packaged snack foods, like potato chips

Large amounts of sweet desserts

YES! Foods:

Fresh (and frozen) fruits, especially apples, avocadoes, berries, cantaloupe, cherries, grapefruit, honeydew melon, kiwi, oranges, pears, pomegranate, watermelon

Fresh (and frozen) vegetables, especially artichokes, arugula, asparagus, bok choy, broccoli, Brussels sprouts, cabbage, carrots, cauliflower, celery, Chinese cabbage, collards, cucumbers, eggplant, endive, escarole, green and red bell peppers, kale, mixed green and red lettuces, mushrooms, pears, romaine lettuce, snow peas, spinach, sprouts, squash, tomatoes, turnips, yams

Grains and Cereals, preferably whole grains like brown rice, barley, quinoa, unsweetened oatmeal (not instant), popcorn* (2 cups or less), and millet

Protein foods, like almonds, beef (preferably grass fed), Brazil nuts*, buffalo, cashews*, chicken, cheese*, eggs, fish, flaxseed, hazelnuts*, kidney beans, lentils, macadamia nuts*, peanuts, pecans, pinto beans, pork, pumpkin seeds, shellfish, sunflower seeds, tofu, turkey, yogurt (unsweetened and not fat-free)

Healthy Fats and Oils, like olive oil, flaxseed oil, rice bran oil, walnut oil, and small amounts of butter*

Beverages: sparkling water, tea, coffee*, low fat milk*, unsweetened almond or rice milk

*Use in moderation only

Sample Eating Plans:

Breakfast:

½ cup serving of fresh fruit (not fruit juice)

1 slice whole grain toast with 1 tsp. butter, or 1 tbsp. reduced fat cream cheese or nut butter

¼ cup 2% plain Greek-style yogurt

Coffee/tea/water

Mid-morning Snack:

1 fresh apple, sliced

1 tbsp. almonds, peanuts or other nuts (1 tbsp. = 14 peanuts, 4 pecan or walnut halves, or 8 cashews)

Water or tea (unsweetened)

Lunch:

1 cup broth-based soup

1 sandwich made with 2 slices of whole grain bread, 2 ounces protein (see equivalent chart below), lettuce, tomato slices, 1 tsp. mayonnaise or butter

½ bean salad or tossed green salad with 2 tsp. salad dressing

Water, coffee/tea

Afternoon Snack:

1 mozzarella cheese stick

Water, tea

Dinner:

4 ounces grilled fish or shellfish

1 cup cooked broccoli

1 small baked sweet potato (with skin) with 1 tsp. butter

1 cup tossed fresh greens with 2 tsp. salad dressing

Breakfast:

1/2 grapefruit

Vegetable frittata (made with 2 eggs, 1 cup of sliced mushrooms, broccoli, spinach, or zucchini sautéed in 1 tsp. of butter or olive oil)

Water, Coffee/Tea

Mid-Morning Snack:

6 ounces of regular low fat (not fat free) yogurt with ½ cup sliced strawberries

Water, tea

Lunch:

1 cup Lentil or Split Pea soup

1 tablespoon nuts

1 cup baby spinach leaves (with 2 tsp. dressing)

Water, Coffee/Tea

Afternoon Snack:

½ cup low-fat cottage cheese

2 baby carrots and 2 celery sticks

Water, Coffee/Tea

Dinner:

4 ounces Grilled Skinless Chicken Breast

1 cup steamed fresh vegetables

1 cup of salad greens with 2 tsp. salad dressing

1/2 cup sliced baked apples with 1 tsp. brown sugar cinnamon topping

Water, Coffee/Tea

Breakfast:

½ cup melon chunks

1 egg poached, fried, or scrambled

1 thin slice Canadian bacon

1 slice whole grain toast with 1 tsp. butter or preserves

Water, Coffee/Tea

Mid-Morning Snack:

            1 fresh orange

1 tbsp. nuts

Water, Tea

Lunch:

Hummus and fresh veggie plate (1/4 c. hummus, ½ c. baby carrots, ½ c. red pepper strips, ½ c. zucchini slices)

1 slice whole grain toast with 1 tsp. butter

Water, Coffee/Tea

Afternoon Snack:

6 ounces regular unsweetened yogurt with ½ cup berries

Water, Coffee/Tea

Dinner:

Taco Salad (with 1/3 cup ground beef, 1/3 cup pinto beans, 2 tbsp. shredded cheddar cheese, lettuce, tomatoes, avocado, 1 tbsp. reduced fat sour cream and salsa)

½ cup fresh fruit

Water, Coffee/Tea  

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Step #2: Exercise

If you are not currently exercising regularly, start slowly. Get your doctor’s approval for ANY new exercise program.

Remember, exercise is one of your 3 “legs” so plan to start increasing your activity level. Walking for 30 minutes each day is a great way to get much of the exercise your body needs.

The newest research suggests that moving more frequently during your day may be just as important, or more so, than exercising 2 or 3 times a week. Here are tips for increasing your activity level:

•    Whenever you can, walk. Resist the temptation to park in the closest parking spot near the entrance when you go shopping. Park further away and walk.

•    Find ways to increase your activity level during the day and evening, even while at work. Set a timer and stand up at least every 30 minutes. Take a short walk, go to the restroom, or simply stretch in place. Avoid long, uninterrupted periods in front of a computer or TV.

•    Adopt a hobby that requires you to be active. Plant a vegetable or flower garden, take up bird watching and sign up for walks, or take up cycling. Anything that requires you to be outdoors in the sunshine and fresh air is a bonus!

•    Engage an exercise/activity buddy to keep each other motivated and active!

 

Step #3: Support

Reaching your ideal weight can be challenging for many reasons and lack of support can sabotage the best of intentions (and your hard work).

Ask your family members and friends for their support. Tell them about your new eating plan. Ask them to help you avoid foods that aren’t on the plan.

You’re likely to discover that your very best support is THIN TAB® 3G™. Be sure to take them as directed. They will help you fight cravings, feel more full on less food, and give you an added boost of energy.

You’re on your way! Congratulations on your success that is just right around the corner!