270 The YOU Diet and Activity Plan The Fourteen-Day YOU Diet During these two weeks, we’ll give you the meal guidelines, the tools, the strategies, the tricks, the plan, and the help you need to change your diet and live it. By the end of the fourteen days, you’ll have developed eating patterns and behavioral habits that will help get you on your way to changing your body from the inside out. Here we outline the seven-day plan and strategies for making smart decisions about food and eating. In week two, you’ll repeat the first week, making appropriate food substitutions where you wish. Day One: Saturday 1. Walk: Thirty minutes. Walking—whether you do it by yourself, with a friend, with your dog (only actual walking time counts, not time spent waiting for the dog to sniff), or around the dining room table—gives you your first dose of physical success. Walk every day for thirty minutes, and you’ll establish the behavioral and motivational foundation for the YOU Diet. 2. Stretch: Do three to five minutes of stretching after your walk. See Chapter 12. While stretching keeps your muscles limber and flexible to help prevent injury, it also has a meditative element to it, helping you refocus and cope with cravings. “No pain, no gain” does not apply here. 3. Dump Your Fridge: food you’re about to buy, the nutritional felons. The appeals are up; time. Read the label of everything in your kitchen cupboards, your refrigerator, your secret boxes, and everywhere else you stash food. If something has any of the following in one of the first five ingredients, throw it out. This is the YOU: On a Diet Rule of 5. Don’t have any of these five ingredients in the first five ingredients on the label: 1 and 2. Simple sugars and syrups. This includes brown sugar, dextrose, corn sweetener, fructose (as in high-fructose corn syrup), glucose, corn syrup, honey, invert sugar, maltose, lactose, malt syrup, molasses, raw sugar, and sucrose. Keep a little table sugar handy, and honey, and maple sugar, because you’ll use some for recipes. (See the box on other sweeteners on page 107.) 3. Saturated fat. This includes most four-legged animal fat, milk fat, butter or lard, and tropical oils, such as palm and coconut. 4. Trans fat. This includes partially hydrogenated fats, vegetable oil blends that are hydrogenated, and many margarines and cooking blends. (If you must, use cholesterol-fighting sterol spreads such as Promise and Benecol.) s ent inju ng you No pain, no gain” for all the new, good to rid your kitchen of als are hing in r, your secret boxes, and everywhe ollowing in one of the first five ingredients, throw i have any of
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270 The YOU Diet and Activity Plan
The Fourteen- Day YOU Diet
During these two weeks, we’ll give you the meal guidelines, the tools, the strategies, the tricks, the
plan, and the help you need to change your diet and live it. By the end of the fourteen days, you’ll
have developed eating patterns and behavioral habits that will help get you on your way to changing
your body from the inside out. Here we outline the seven- day plan and strategies for making smart
decisions about food and eating. In week two, you’ll repeat the first week, making appropriate food
substitutions where you wish.
Day One: Saturday
1. Walk: Thirty minutes. Walking—whether you do it by yourself, with a friend, with your dog (only
actual walking time counts, not time spent waiting for the dog to sniff), or around the dining room
table—gives you your first dose of physical success. Walk every day for thirty minutes, and you’ll
establish the behavioral and motivational foundation for the YOU Diet.
2. Stretch: Do three to five minutes of stretching after
your walk. See Chapter 12. While stretching keeps
your muscles limber and flexible to help prevent injury,
it also has a meditative element to it, helping you
refocus and cope with cravings. “No pain, no gain”
does not apply here.
3. Dump Your Fridge: To make room for all the new, good
food you’re about to buy, it’s time to rid your kitchen of
the nutritional felons. The appeals are up; it’s execution
time. Read the label of everything in your kitchen
cupboards, your refrigerator, your secret boxes, and everywhere else you stash food. If something
has any of the following in one of the first five ingredients, throw it out. This is the YOU: On a Diet
Rule of 5. Don’t have any of these five ingredients in the first five ingredients on the label:
1 and 2. Simple sugars and syrups. This includes brown sugar, dextrose, corn sweetener, fructose