Lean For Life: Phase 1: Weight Loss
Author: Cynthia Stamper Graff
Griffin Publishing Group, November 2001, paperback
Like many weight loss plans, it is extremely important
to read the book. The following information is just to
inform you of the plan’s basic guidelines. It does not
replace the book! Please read the book!
The following information was posted by emmalowcarb (with some additions by macmca)
on the lowcarbfriends.com bulletin board in April, 2002:
A couple things that have ESPECIALLY helped me, that you should do… before you start…
1. Write down all the reasons you want to lose weight, things that will make you feel great when you get there "I'll look great in my clothes, etc." Then pick your top 5 and write them on 3 small pieces of paper. Put one on the fridge, one in your wallet and one on your mirror where you'll see it often.
2. Each day, we'll post our "themes of the day". You pick 2 per day. Write them in the morning and every time a negative thought tries to creep into your head, or just over and over - think of that instead.
Example - Look at scale, down 2 pounds. Overjoyed. Inner voice says "Whatever, it's probably just water"...OVERRIDE that voice with "I am so amazing and have so much control". Keep repeating it to yourself in your head till the bad thought goes away. Sounds cheesy, but it helps reprogram your brain.
Some of mine have been:
I weight 145 pounds underneath!
I am in control and I love it!
I am so beautiful and get more beautiful everyday!
The key is to trick your brain into thinking lean.
My affirmations for TODAY are:
1. I feel so much thinner already!!!
2. Positive thinking gets me EVERYWHERE!
Basics - Days 1-3 protein days. 6-12 approx 100 calorie protein snacks that are low carb, low fat. Examples - 4oz cottage cheese, 1 hb egg, 2 egg whites, 2.5 oz tuna, 3.5 oz fresh fish.
Days 4-7 - Same, but at B add one fruit or grain and L, D add - one veg, one fruit and 2c lettuce. 1 fruit per day should be citrus.
Day 8 and each week thereafter - protein day (as above)
Each day may be broken down like this:
snack,,,b-fast,,,snack,,lunch,,,snack,,dinner. You can put theam snack after dinner if you like also.
The first 6 weeks look like this:
3 protein days,,,4 fruit ,veggie and protein days
1 protein day,,,6 protein,,veggie and fruit days
1 protein day,,6 protein,,veggie and fruit days
1 protein day,,6 protein,,veggie and fruit days
14 days of metabolic adjustment
Important things to note
1. You can't "save" food if you want more in one meal.
2. Meals should be 4-5 hrs apart with snacks in the middle
3. You should do moderate (walking is fine) exercise 30-45 minutes, 5 days per week.
4. You must drink 90 oz min water or other calorie free bev per day - coffee is fine.
5. If you fall out of ketosis, you should do a protein day until you are back in – possibly 2 may be necessary
6. Many experienced LFL dieters find they lose better without protein bars and shakes.
LFL Phase One Food List – posted by DoeEyes
Beverages
Water
Coffee
Decaf Coffee
Tea (hot or cold)
Diet Soda
Diet Seltzer
Diet Mineral Water
Any Other Calorie Free Drink
Protein
Beef Heart (ground) 3 ½ oz 3
Beef Flank 3 ½ oz 0
Beef Sirloin (ground) 3oz (7% fat max) 0
Beef Round 3 ½ oz 0
Chicken Breast (fresh/froz) 3 ½ oz 0
Chicken Breast (canned white, water packed) 2 ½ oz 0
Cold Cuts (97-98% fat free) 2 ½ oz 1
Pork Tenderloin (lean) 3oz 0
Turkey (white breast) 3 ½ oz 0
Turkey Breast (ground 97% fat free) 3½ oz 0
Veal 3 ½ oz 0
Catfish 3 ½ oz 0
Cod 3 ½ oz 0
Crab 3 ½ oz 1
Haddock 3 ½ oz 0
Halibut 3 ½ oz 0
Lobster 3 ½ oz 1
Orange roughy 3 ½ oz 0
Perch 3 ½ oz 0
Salmon 3 ½ oz 0
Scallops 3 ½ oz 2
Sea Bass 3 ½ oz 0
Shark 3 ½ oz 0
Shrimp 3 ½ oz 1
Snapper 3 ½ oz 0
Sole 3 ½ oz 0
Swordfish 3 ½ oz 0
Trout (rainbow) 3 ½ oz 0
Tuna (white, fresh/froz) 3 ½ oz 0
Tuna (canned white alb) 2 ½ oz 0
Turbot 3 ½ oz 0
Cheese (fat-free) 2 oz 0
Cottage Cheese (lowfat) 4 oz 4
Egg 1 1
Egg Whites 2 1
Milk (nonfat) 1 c 12
Yogurt (nonfat – plain) ½ c 9
Tofu (fat-free) 6oz 2
Veg-e-burger 1/3 c 3
Veg-e-cutlet or meat substitute (No less than 15 gram protien & no more than 12 grams of carb)
Miscellaneous (1 serving twice a day with meals of your choice)
Creamer (powdered) 1tsp
Gelatin (diet) ½ cup N/A
Green Onion (tops) 1 tsp N/A
Horseradish 1 tsp N/A
Jalapeno Pepper 2 sm N/A
Margarine (nonfat – 5 cal) 1 tbl N/A
Mustard 1 tsp N/A
Pimento 1 tsp N/A
Radishes 2 med N/A
Vinegar (unseasoned) 2 tbl N/A
Grains
Bread (whole grain – 70 cal) 1 slice 13
Cheerios ¾ cup 12
Chex (bran) ¾ cup 30
Chex (corn) ¾ cup 19
Chex (rice) ¾ cup 19
Chex (wheat) ¾ cup 28
Cream of Wheat (cooked) ½ cup 13
Cream of Rice ½ cup 14
Crispix ¾ cup 19
Grapenut Flakes ¾ cup 17
Kashi (puffed) ¾ cup 12
Kelloggs 40+ (bran flakes) ¾ cup 23
Life ¾ cup 24
Malt-O-Meal (cooked) ½ cup 13
Nutri-Grain (barley) ¾ cup 26
Nutri-Grain (corn) ¾ cup 27
Nutri-Grain (rye) ¾ cup 25
Nutri-Grain (wheat) ¾ cup 28
Oatmeal (cooked) ½ cup 12
Post Oat Flakes ¾ cup 21
Post Bran Flakes ¾ cup 23
Product 19 ¾ cup 21
Rice Krispies ¾ cup 18
Shredded Wheat (or bran) ¾ cup 23
Special K ¾ cup 16
Team Flakes ¾ cup 27
Toasties ¾ cup 18
Total (wheat) ¾ cup 17
Total (corn) ¾ cup 18
Wheaties ¾ cup 18
Vegetables
Asparagus 1 c 8
Bean Sprouts 1 c 14
Broccoli 1 c 10
Cabbage 1 c 4
Carrots ½ c 8
Celery 1 c 6
Chinese Pea Pods 1 c 11
Cauliflower 1 c 5
Collard Greens 1 c 8
Cucumber 1 c 3
Jicama ½ c 5
Mushrooms, raw 2 c 7
Okra 1 c 8
Onion ½ c 6
Pepper (red or green) 1 sm 4
Spinach (raw) 2 c 4
Spinach (cooked 1 c 7
String Beans 1 c 8
Sauerkraut 1 c 10
Tomato 1 sm 5
Zucchini 1 c 4
Fruits
Apple (2 – ½” dia) 1 17
Applesauce (unsweetened) ½ c 14
Apricots (fresh) 2 med 9
Apricots (dried) 4 halves 9
Banana ½ sm 13
Blackberries 2/3 c 12
Blueberries 2/3 c 14
Boysenberries 2/3 c 11
Casaba Melon (6 – ½” dia) ¼ 4
Cantaloupe (6” dia) ¼ 11
Cherries 10 11
Dates 2 13
Grapefruit * ½ sm 10
Grapefruit juice * 4 oz 11
Honeydew Melon (6 – ½” dia) 1/6 20
Kiwi 3oz (medium) 11
Mango ½ c sliced 14
Nectarine ½ c sliced 8
Orange * 1 sm 14
Orange Juice (unsweetened)* 4 oz 12
Papaya (cubed) 1/2c 7
Peach 1 sm 10
Pear (Bartlett) ½ sm 13
Persimmon 1 8
Pineapple (cubed) ½ c 10
Raisins ½ oz 11
Raspberries 2/3 c 10
Rhubarb 1 c 7
Strawberries 1 c 11
Tangerine * (2 – ½” dia) 1 9
Watermelon (cubed) ½ c 6
Sample Menus posted by various lowcarbfriends:
Protein Days:
6:30 am - 1 hb egg w/8oz water
10:00 am - 1/2 protein bar (3.5 carbs), 20 oz water, coffee
1:00 pm - 4oz cottage cheese, 30 oz water
4:00 pm - 2.5 oz tuna (canned), 30 oz water
5:30 pm - other half protein bar, 40 oz water
7:30 pm - HB egg or 3.5 oz chicken
9:00 pm - 2 slices ff turkey breast, more coffee, more water.
Days 4 – 7 Added to protein menu above:
6:30 pm - 1/2 small banana
1:00 pm - 2 c lettuce, baby carrots and an orange
7:30 pm - 2 c lettuce, broccoli and pineapple
Another example:
B: 1 slice whole wheat toast sprayed with I Can't Believe It's Not Butter spray
1 Egg over medium cooked with non stick spray
S: 4 oz. yogurt
L: 2 1/2 oz. grilled chicken breast
2 C. lettuce
1 small tomato
1-2 T. FF Italian Dressing
2 jalapenos
1 small orange
S: 2 oz. turkey breast
1 slice FF cheese
D: 3 oz. can tuna
2 c. lettuce
1/2 c. carrots
1-2 T. FF Italian Dressing
1/2 c. SF Jello
S: 2 oz. turkey breast
Another example:
B: a piece of ww bread with 2 and 1/2 oz of ham and some mustard
Snack:boiled egg
L: 3 oz chicken breast strips
2 cups lettuce
1 cup cucumber
small orange
sf jello
snack: cottage cheese
S:3 oz pork tenderloin
2 cups lettuce
1 cup strawberries (with Splenda)
sf jello
1 cup cucumbers
mustard
snack: boiled egg
Another example:
B: 3/4 cup of FiberOne cereal, 1/2 cup of nf milk, coffee w/ powdered creamer and splenda
S: 1/2 Met-rx protein shake (6 oz. = 4.5 carbs)
L: 2 cups of lettuce, 1/2 large red pepper, either 1 hb egg or 1/2 can of tuna in the salad, 2 tsp of Wishbone Just2Good Country Italian, 1/2 grapefruit
S: The other 1/2 of the protein shake
D: Same as lunch except with a banana
S: Lite polly-o string cheese