The Diet Detective: Lose Weight for Your Big Event

3 06 2011

By Charles Stuart Platkin
For Active.com

People are constantly asking me what they should eat. They have a wedding (or reunion, trip, party, etc.) in three months. They have to lose weight, and fast. Can it be done?

Yes, you can lose weight fast enough to make a significant difference in how you look. Granted this is not the healthiest way to lose weight, but if you stick to the plan, you will more than likely be fit and healthy in time for your event.

I’m giving you this information with hesitation, because it’s not a diet you should follow forever, and you will probably gain the weight back (mostly because it’s too hard to stick to).

Finally, I have to add this disclaimer: You must see a physician before starting any weight loss program, even one you read about online or in a newspaper—including this diet. The following is only for those who have a medical doctor’s approval. Once you’ve been cleared, simply follow these steps and you will shed pounds fast.

Step 1: Toss Out Every Last Bit Of Junk Food From Your House

Anything that is even questionable. Gone. Don’t take no for an answer from any member of your family.  Just do it. This is not about being “PC.”  It’s about getting the job done—end of story.

Step 2: Eat Egg White Vegetable Omelets

Every morning, without fail, you need to eat a four- to eight-egg vegetable eggwhite omelet. Prepare the pan with cooking spray. Chop up anything you like—peppers, mushrooms, onions, broccoli, tomatoes— and toss them in the center of the omelet. Then fold the eggs over the veggies and cook briefly on both sides.

Get creative and try new combinations to keep things interesting.­ For instance, try mixing salsa and avocado into your eggs for a change.

Step 3: Eat Lots Of Non-Starchy Vegetables

Just when you think you’ve eaten enough broccoli, cauliflower, spinach, peppers, asparagus, etc. … eat more. You need to eat at least three to four cups at every meal. The vegetables should be prepared with some sort of oil spray, pepper, sea salt, herbs and fresh garlic if you like it. Avoid using any oil or butter.

Try grilling your vegetables. If you’re not sure how to make vegetables taste great, learn. Experiment by read cooking blogs. Here is one from Eating Well Magazine called How to Cook 20 Vegetables.

Step 4: Eat Clean and Lean Protein with Your Vegetables for Lunch and Dinner

Clean means no oil, butter, cream or anything but seasoning. Lean means no fat. So, for every meal you should eat a reasonable amount of protein that’s low in fat (e.g., fish, egg whites, skinless chicken and turkey breast, and beans).

Protein slows the movement of food through the digestive tract, and slower stomach emptying means you feel full longer and get hungrier later (increasing satiety) than when you eat foods that are lower in protein.

Research also suggests that high-protein meals lead to a reduced subsequent calorie intake. Protein also helps keep blood sugar stable, avoiding the quick rises that can occur when you eat carbohydrates that are rapidly digested (e.g., white bread).

Sources of Protein

Poultry:Choose primarily chicken and turkey, and make sure to select lean cuts. The leanest poultry choice is white meat from the breast without the skin. Also:

  • Remove the skin, either before or after cooking, to reduce the fat content by almost half.
  • Trim all excess fat from poultry before cooking.
  • Use flavored vinegars, wines, herbs, spices or citrus fruit to season.
  • Avoid fat by baking, roasting, broiling, grilling or poaching.
  • Stir-fry using cooking spray.

Fish: Fish is a great source of both protein and heart-healthy omega-3 fatty acids. Make sure to prepare the fish by broiling, baking or grilling. No butter or oil. Make sure to check the FDA website at www.cfsan.fda.gov for mercury content and fish to avoid.

Meats (including beef, veal, pork and lamb): Make sure all meats are lean, with visible fat removed, and control portion size and frequency. Also:

  • The leanest beef cuts include round steaks and roasts (eye round, top round, bottom round, round tip), top loin, top sirloin and chuck shoulder and arm roasts.
  • The leanest pork choices include pork loin, tenderloin, center loin and ham.
  • Choose extra-lean ground beef. Look for at least 90 percent lean. You may even be able to find ground beef that is 93 or 95 percent lean.

For cooking:

  • Trim visible fat beforehand.
  • Broil, grill, roast, poach or boil meat instead of frying.
  • Drain any fat that appears during cooking.

Step 5: No Sugar or White Foods

Do not eat or drink anything—and I mean anything—with added sugar, or white foods such as cake, bread, muffins, flour, rice, pasta, crackers and cereal. If you want to know more, you can read an interview with Gary Taubes at www.dietdetective.com.

Step 6: Exercise Cardio and Strength Train Daily

This is a must, just because it’s step six, doesn’t mean that it is less important. And if you think you can really lose weight by walking up the stairs rather than taking the elevator or escalator, think again. What you should do is walk for at least 90 to 120 minutes per day, every single day.

Then, in addition to the walking every day, you also need to do strength training about two to three times per week. Most important, pick core exercises ­ those that focus on your abdominal and back muscles.

See the following for a great start: At-Home Exercises 1 and At-Home Exercises 2

Step 7: Drink Lots of Water

You need to stay hydrated. This means drinking enough water. How much? Probably at least five to eight glasses per day. Can you drink coffee, tea, etc.? Yes, as long as it’s plain, or with skim milk and one or two sugars at most.

Charles Stuart Platkin is an Active Expert, nutrition and public health advocate, author of the best seller Breaking the Pattern (Plume, 2005), Breaking the FAT Pattern (Plume, 2006) and Lighten Up (Penguin USA/Razorbill, 2006) and founder of Integrated Wellness Solutions and DietDetective.com. Sign up for The Diet Detective newsletter free at www.dietdetective.com. 

Copyright 2011 by Charles Stuart Platkin

 

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One response

3 06 2011
Colline

A lot of this sounds like the way we should be eating anyway.

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