This is the new plan called “Rapid Results” that my LAWL centre gave to me in June 2009.
Using Frozen Meals
• Frozen meals are a great way to consume your favorite foods in moderation since they are portion controlled.
• Frozen meal guidelines:
• Consume frozen meals up to 5 times per week only, because they can be higher in sodium/fat than other options.
• Frozen meals count as 1 protein and 1 starch.
• Only choose meals that meet the below requirements:
• Calories…………………..200-300
• Carbohydrates……………less then 40 grams
• Protein*………………….At least 14 grams
• Fat……………………….Less than 10 grams
• Sodium…………………..Less than 750mg
*Vegetarians entrees should contain greater than 7 grams of protein
Some good frozen meal choices include:
• Amy’s Kitchen
• Michelina’s Lean Gourmet®
• Healthy Choice®
• M&M Meat shops®
• Lean Cuisine®
• President’s Choice-Blue Menu®
• Le Commensal®
To make your meal more robust and you more satisfied, add a tossed salad, extra vegetables or fresh fruit.
Grocery Shopping
Buy fresh foods and prepare most of your meals at home. Smart grocery shopping will be important to your weight loss plan.
Follow these tips to help you shop smart and make the best choices:
Choose fresh fruits and vegetables; avoid canned option, even if the label says “low-sodium” or “no sugar added.”
Choose whole-grain breads that contain 40-50 calories per slice and at least 3 grams of fiber per serving.
Choose cheeses that are part-skin (1-2%) and avoid harder cheeses which tend to be high in fat.
Choose cereals without sugar, corn syrup and/or salt in the first five ingredients.
Buy fresh herbs (such as basil, oregano and parsley) or salt-free and sugar-free spices and spice blendes (such as Mrs. Dash®) to flavor home-prepared meals and avoid buying pre-seasoned item which tend to be loaded with sodium.
Plan your menus and prepare a shopping list before going to the store so you know exactly what you need.
Eat a meal or snack before you go shopping to help you resist junk food, free samples, and impulse buys.
Take your menu plan kit with you for easy reference and if it’s not on your menu plan, don’t buy it!
Shop at least once or twice a week to avoid running our of fresh foods, and buy frozen fruits and vegetables as a back-up in case you do run out of fresh items.
Shop the outside aisles where fresh produce, meats and dairy are usually located; inner aisles have more snacks and processed foods.
SuperFoods
Each of the SuperFoods listed below has a specific properties and/or ingredients that are known to have significant health and weight loss benefits.
SuperFoods are: Nutritional powerhouses loaded with nutrients that are crucial to promoting a long and healthy life. Low in calories and/or high in fiber.
Foods shown to help provide and reverse the effects of aging, heart disease, type 2 diabetes, hypertension and certain cancers.
Everyday foods available at almost any grocery store. They’re easy to find and easy to use.
*Shop for and incorporate these SuperFoods into your diet whenever possible!
riylee
07-21-2009, 10:29 PM
Proteins
Meats, poultry and seafood must be fresh or frozen and trimmed of all skin, fat and bone before weighing.
Portions listed are the cooked; add 1oz (30g) when weighing if the food is raw.
Chicken Breast (no bone, no skin):
Breast meat…………………..4oz (120g)
Canned……………………….4oz (120g)
Ground, white meat………….4oz (120g)
Fish:
Catfish……………………….4oz (120g)
Flounder…………………….4oz (120g)
Haddock…………………….4oz (120g)
Halibut………………………4oz (120g)
Mahi Mahi…………………..4oz (120g)
Orange Roughy………………4oz (120g)
Pollack………………………4oz (120g)
Red Snapper…………………4oz (120g)
Sea Bass…………………….4oz (120g)
Talapia………………………4oz (120g)
Tune (canned of pouch,
water packed)……………… 4oz (120g)
Shellfish:
Crab…………………………4oz (120g)
Lobster………………………4oz (120g)
Scallops………………..……4oz (120g)
Shrimp……………………….4oz (120g)
Turkey Breast (no bone, no skin):
Breast meat…………………4oz (120g)
Canned……………………..4oz (120g)
Ground, white meat…………4oz (120g)
Limited – consume NO MORE than
2 times weekly:
Beef:
Ground (10% fat or less)…. 3oz (90g)
Steak (no bone or fat)…….. 3oz (90g)
Luncheon Meats, Healthy Choice:
Deli slices, prepackaged
4 slices…………………….4oz (120g)
Deli thin, prepacked,
8 slices……………….…...3.5oz (104g)
Pork:
Center Loin Chop…………3oz (90g)
Tenderloin…………………3oz (90g)
Salmon…………………….3oz (90g)
Veal (lean):
Chop……………….………4oz (120g)
Cutlet………………………4oz (120g)
Vegetarian Proteins
Some Vegetarian Proteins are also listed under Dairy. Serving size dictates the classification (count 3oz / 90g of cheese as Protein and 2oz / 60g as Dairy). Always use the listed portion size when counting the following foods as proteins.
When choosing whole grains, look for items that contain 3 grams or more of fiber per serving to help achieve Health Canada’s and the American Dietetic Association’s recommendations of 25 grams of fiber per day
Breads (Whole grains only):
Bread, light (40-50 cal per slice)
2 slices…………….1½ oz (45g)
English Muffin, light…………1
Pita, light……………1-4” (10cm)
Waffle, reduced-fat…1-4” (10cm)
Cereals:
Dry: (No sugar, corn syrup, or salt in
first 5 ingredients) …..¾c (175mL)
Oatmeal, plain from oats,
cooked…………….½c (125mL)
Oatmeal, instant, plain……..1 pack
Crackers:
Matzo…………………1-¾oz (22g)
Melba rounds, plain………6
Melba toast, plain………..4
Ritz, reduced-fat………….5
Triscuit*, low-fat.....………5
Wheat Thins, reduced-fat or
multigrain…………….10
Snacks:
Popcorn, air-popped…..3c (750mL)
Popcorn, microwave,
94% fat free…………..3c (750mL)
Rice Cakes, mini, any variety……..4
Rice Cakes, 4-inch…………………2
Starchy Vegetables:
Corn on the cob……………………½
Pumpkin, canned…………½ (125ml)
Sweet potato (yam)………………..½
Limited – consume NO MORE than
2 times weekly:
Brown Rice, cooked………..1/3c (80mL)
Graham Crackers, low-fat…….……….4
Pasta, whole wheat, cooked…1/3c (80mL)
Potato, baked or boiled………..……….½
Quinoa, cooked………………1/3c (80mL)
riylee
07-23-2009, 09:03 PM
Dairy
If lactose intolerance is a concern, try lactose-free milk, soy milk or yogurt with active cultures to fulfill Dairy exchanges.
Cheese:
3 grams of fat or less per oz…...2oz (60g)
Milk \ Milk Beverages:
Lactaid, fat-free……………...1c (250mL)
Rice, low-fat, fortified with
Calcium & Vitamin D………1c (250mL)
Skim, Skim Plus…………….1c (250mL)
1% milk…………………..….1c (250mL)
Soy, play, non-fat or low-fat,
fortified with calcium and
vitamin D……………………1c (250mL)
Yogurt:
Light, fat free, artificially
Sweetened, any flavor…..…1c (250mL)
Plain, non-fat……………..….1c (250mL)
Frozen, fat-free………..…….½c (125mL)
Can you post your food portions for Plan 3 in this thread? I have seen it in another one and thought it would be helpful to have it with this information. Thanks!
riylee
07-24-2009, 05:13 PM
Plan 3:
3 proteins,
3 veggies,
2 fruits,
2 starches,
2 dairy,
1 fat.
2 La Lites
8(64oz) cups of water
Plan 2:
3 proteins,
2 veggies,
2 fruits,
2 starches,
1 dairy,
1 fat,
2 LA Lites
8(64oz) cups of water
Not sure what the other plans are. :)
Hope this is helpful! Will post more soon!
angelbretsmom
07-27-2009, 12:42 PM
looking forward to watchever else your willing to share with us on this new plan, thanks for all the great info
twirlmom
07-27-2009, 01:38 PM
Are there free foods that we can eat, such as sugar free jello? I was on the plan before and it seemed to me that there were free foods, can someone help me with this please. I'm doing the diet and I'm also trying to help my 12 year old step daughter, she needs to lose 82 pounds and at her age it is very hard and discouraging. So any help or advise would be great!
Dairy Fairy
07-27-2009, 04:50 PM
No more peanut butter as a protein? Dang. I will stick with my colored plan, b/c I can't stomach that much meat in a day.
Thanks SO much for taking the time to write all that up for folks. It was awfully sweet if you.
riylee
07-30-2009, 12:42 AM
I'm in the process of moving, so I won't be able to post anything until the 7th of augest I believe. Will try to before hand tho!
SexySagittarius
07-30-2009, 02:55 PM
Are there free foods that we can eat, such as sugar free jello? I was on the plan before and it seemed to me that there were free foods, can someone help me with this please. I'm doing the diet and I'm also trying to help my 12 year old step daughter, she needs to lose 82 pounds and at her age it is very hard and discouraging. So any help or advise would be great!
Sugar free Jello is a free food, which means its unlimited. Hope this helps.
Plan 2:
3 proteins,
2 veggies,
2 fruits,
2 starches,
1 dairy,
1 fat,
2 LA Lites
8(64oz) cups of water
Not sure what the other plans are. :)
Hope this is helpful! Will post more soon!
Hmmm, my plan 2 was as follows:
2.5 protein
3 veggies
3 starches
2 dairy
2 fat
2 fruit
2 lites, 8 glasses of water.
I joined in '07.
Mommyofsix
07-30-2009, 03:11 PM
Hmmm, my plan 2 was as follows:
2.5 protein
3 veggies
3 starches
2 dairy
2 fat
2 fruit
2 lites, 8 glasses of water.
I joined in '07.
The new LAWL rapid results plan(started in 2009) changed all the plans as well as portion sizes.
SexySagittarius
07-30-2009, 05:09 PM
Hmmm, my plan 2 was as follows:
2.5 protein
3 veggies
3 starches
2 dairy
2 fat
2 fruit
2 lites, 8 glasses of water.
I joined in '07.
The new LAWL rapid results plan(started in 2009) changed all the plans as well as portion sizes.
Wow, thanx for the info....do you have any idea what the weight limits are for each of the plans. 3, 2, and 1. So, my guess would be that the menu plans they have on la to your door will be plans 1-3? I will look again.
Mommyofsix
07-31-2009, 09:32 AM
I would think the plans would be the same I am not sure. I do not know the weight recommendations for the new plans but I can find out tomorrow. I believe they are the same as the numbered plans.
JerseyMadchen
08-01-2009, 08:44 PM
AmyM- I would apreciate the info too! You seem to be one of the only ones with a center left. Hmmm, the old days we called it COD.. (Center of Doom!!!)
JerseyMadchen
08-01-2009, 08:45 PM
Actually, after looking at your stats AmyM, what plan did you start with? Or have you not changed??
I am currently ~237.5, so we're close!
deltadiva60
08-03-2009, 03:14 PM
Thanks for tghis info. I was on LAWL before and lost 30lbs. I see the program has changed and I am trying again after being lazy. I am ready this time and now I haev support,.:carrot:
riylee
08-12-2009, 09:23 PM
Beverages
In addition to consuming eight (8oz) glasses of water daily, you may choose these beverages. Avoid beverages containing more than 10 calories per serving.
Beverages:
Beverages, regular or decaf, diet,
calorie-free, any variety.....unlimited
Coffee, regular or decaf......unlimited
Green tea.....................unlimited
Tea, regular or decaf.........unlimited
LA Weight Loss Beverages:
Jetstart
LA*SlimDown.............1 fruit/1 dairy
LA Splash Pack.......1 protien/1 starch
Nature's reply Herbal Tea.....as needed
TakeOFF Juice.........use every 14 days
Limited - consume NO MORE than
1 time weekly:
Alchohol:
Liquor, hard (with 10 calorie
or less mixer)................1oz/1 starch
Beer:
Beer, light.................12oz/1 starch
Wine:
Chammpagne..................5oz/2 fruit
Red or White................5oz/2 fruit
Spreads, Toppings and Extras
Choose up to 3 of the following per day unless otherwise indicated.
Sauces and Dressing:
BBQ Sauce....................1 Tbsp (15mL)
Salad Dressing, fat-free
or low-fat.................1 Tbsp (15mL)
Salad Dressing, Fat-free
Italian....................2 Tbsp (30mL)
Soy Sauce, low-sodium........1 Tbsp (15mL)
Tabasco Sauce or Hot Sauce...Unlimited
Teriyaki Sauce,
low-sodium.................1 Tbsp (15mL)
Worcestershire Sauce.........Unlimited
Spreads and Toppings:
Cool Whip, fat-free
or light...................2 Tbsp (30mL)
Cream Cheese, Fat-free.......1 Tbsp (15mL)
Horseradish..................Unlimited
I can't believe it's not
butter spray...............5 sprays
Jam or Jelly,
Sugar-free.................2 Tbsp (30mL)
Ketchup......................1 Tbsp (15mL)
Mustard......................Unlimited
Salsa........................1/4c (80mL)
Sour cream, fat-free
or light...................1 Tbsp (15mL)
Other:
Bouillon, Broth, Consomme,
Fat-free...................Unlimited
Coffee Mate, Liquid
Creamer, fat-free..........1 Tbsp (15mL)
Gelatin dessert,
Sugar-free.................1/2c (125mL)
Half & half, fat-free........1 Tbsp (15mL)
Lemon or Lime juice..........Unlimited
Sugar Substitute.............Unlimited
Vinegar......................Unlimited
**I don't know if anyone uses the LA Products, but I will post them anyways, just in case!
LA Products
LA Lites
LA Lites are a key component of the LA Weight Loss program because we recognize that while dieting, people have cravings and face temptations. LA Lites put you in contol of your desire to snack by breaking the vicious cycle of craving, indulging - and utimately - gaining wieght. LA Lites are also particularly convenient and are perfect for days on-the-go. Enjoy 2 LA Lites each day.
SOUP / HOT DRINK:
Cream of CHicken Soup
Hot Chocolate
LA Snacks/LA Drinks/Beverages:
Biscotti.....................1 fruit/1 starch
Cheese Curls.................1 starch
La Twists Baked
Pasta snacks................1 starch
Soy Crisps...................1 starch
JetStart.....................1 fruit/1 dairy
LA*SlimDown..................1 protein/1 starch
(up to 1 per day)
LA Splash pack...............up to 4 pkts per day
Nature's Reply Herbal Tea....as needed
TakeOFF Juice................use every 14 days
**Will try to do the take of menu (the unlimited and limited take off plans)
But this is basically it, other then the take off. Hope this is/has been helpful!!
DebF
08-21-2009, 09:52 AM
Thanks a bunch for posting this new LAWL info. I used to be a member, but my center closed down, and I lost a bunch of money. :(
I loved the diet and was losing really well on it. But without the weigh-ins, I've lost my momentum. I'm going to try this new plan and see if I can get back on track.
If you're able to post the take off portion, I'd be very grateful!
Thanks again!
rparadi4
08-23-2009, 11:08 PM
I have been looking all over the internet trying to find somewhere to buy the Rapid Results program to buy. Thank you so much for posting the guidelines here.
How do I determine which plan to follow? I am a female, age 34, 5'6", using luna bars, exercise 3-5 hours/week.
Thanks!
rparadi4
08-24-2009, 10:48 AM
I left off in the last post that I weight 231.
And is there an initial 20 day program that everyone does or would I just go straight onto a numbered plan?
Mommyofsix
08-24-2009, 11:35 AM
you would start the Rapid REsults plan 3 it says until you loose the intital 20 pounds. I have continued on it myself.
chiquita623
08-24-2009, 11:55 AM
So if I only have 25 - 30 pounds to lose total would I also start on Plan 3 and move to Plan 2? Or would I start with Plan 2 and stay there? Or is there a Plan 1 also?
Thanks for your help. I really appreciate it!!
SexySagittarius
08-24-2009, 01:56 PM
So if I only have 25 - 30 pounds to lose total would I also start on Plan 3 and move to Plan 2? Or would I start with Plan 2 and stay there? Or is there a Plan 1 also?
Thanks for your help. I really appreciate it!!
I believe you should be on plan 2 until you get down to 143ish then plan 1.
chiquita623
08-24-2009, 02:10 PM
Thank you Sexy. I haven't seen anything about Plan 1 posted anywhere. But am assuming that I would lose a protein on Plan 1??
angelbretsmom
09-09-2009, 04:41 PM
hi! all can someone help me I have a friend who weighs 180 would she follow plan 3 with this rapid results? and she is not doing lites
Thanks
SexySagittarius
09-09-2009, 06:06 PM
Thank you Sexy. I haven't seen anything about Plan 1 posted anywhere. But am assuming that I would lose a protein on Plan 1??
Plan 1
2 protein
2 starch
2 veggies
1 fat
1 dairy
2 lites
8 glasses of water
SexySagittarius
09-09-2009, 06:07 PM
hi! all can someone help me I have a friend who weighs 180 would she follow plan 3 with this rapid results? and she is not doing lites
Thanks
yes, at 180 and no lites she needs to follow plan 3. you can find more info on the portions on latoyourdoor.com
Mommyofsix
09-10-2009, 09:23 AM
Actually, after looking at your stats AmyM, what plan did you start with? Or have you not changed??
I am currently ~237.5, so we're close!
Sorry Jersey.. I never saw this post. When I went to Rapid Results from the Numbered plans I should have been on plan 3. They told me to be on plan 3 until I loose 20 pounds then move to plan 2. By mistake my counselor gave me plan 2. The first week I was on plan 2 I lost 6 pounds in one week and kept every pound off. I have continued on plan 2. Today(9-10-09) I still eat the same servings as on plan 2 but I have mixed up the meal combos. more like calorie counting. If you do not do bars you should definately start with plan 3. When I first began LA in March 2009. I told my counselor every week I was eating too much food. She kept saying for you weight this is your plan. Once I moved to plan 2, the weight started coming off and I did not feel hungry. Some people require more foods than others. As long as I eat a protein, fruit a veggie for lunch and dinner I seem to do ok throughout the day
angelbretsmom
09-10-2009, 10:54 AM
thanks for the info, I am on my day 2 of take off and going to start following this plan tomorrow. I am hoping this will break the cycle and I will start losing weight again.
leashes
09-17-2009, 04:02 PM
I'm trying to get back on track as I have gained all the weight back I've lost, except for 7 pounds. I'm doing the jumpstart now, any suggestions I would love to hear from you. I really HATE anything with sugar substitute in it so does anyone have suggestions for yogurt or bread?
Thanks
mj2007
09-17-2009, 04:27 PM
I'm trying to get back on track as I have gained all the weight back I've lost, except for 7 pounds. I'm doing the jumpstart now, any suggestions I would love to hear from you. I really HATE anything with sugar substitute in it so does anyone have suggestions for yogurt or bread?
Thanks
You can try the Astro Zero yogurt( no aspartame) and the weight watchers whole wheat bread.
nbungay
09-20-2009, 11:52 PM
No more peanut butter as a protein? Dang. I will stick with my colored plan, b/c I can't stomach that much meat in a day.
Thanks SO much for taking the time to write all that up for folks. It was awfully sweet if you.
Peanut butter is a FAT in this new plan but you can have nuts instead of meat as a protein
mahall
10-17-2009, 02:59 PM
ok does anyone have the "original" plan white book??? i do not like this new plan and am NOT losing weight on it, not to mention i'm way too active to eat that little, the other plan was PERFECT for me... PLEASE??? someone?? mine is somewhere in the midst of our move and i can't find it for the life of me....
mj2007
10-17-2009, 04:01 PM
Are you following the correct plan number for your height-weight stats?that might be the problem.
mahall
10-17-2009, 04:48 PM
i'm not sure i tried plan 2 and 3 that were typed up here and they are a no go for me... when i was doing la last time the plan i was using was in a white book i am not sure what number or plan that was, but it was much different. The 2 i tried seem like plans for maintenance?
mahall
10-17-2009, 04:49 PM
if it helps i'm 5'1" and weight 183 right now, plan is to get back down to 130 atleast
mj2007
10-17-2009, 05:45 PM
I am 5'2" and started at 186.6...your stats look pretty close.They put me on Plan 2 with LA-lites first...then Plan-3 without LA Lites.I work out 2-3 times a week.
1)Did you start your program with a Fast Forward or Take-off 1?
2)Are you doing a Take-off-2 every 14 days?
Also you might want to take a look at what kind of food you eating. As for example...I was using Soy-yogurt for dairy and eating lots of beans as protein.I wasn't losing much...then I switched dairy to yoplait fat free and astro-0 fat free,also allegro cheese and gave up beans and started eating lots of chicken and fish instead....now i consistently lose 2.4- 2.6 lbs a week.Also I keep my starch below 100 cal.
Hope this helps you. this is my first time and I have no idea what the old colored plans were.
mahall
10-17-2009, 07:30 PM
i don't do la lites occasionally if i'm starving i'll do a luna bar, but that is it. No take-offs didn't do it before either. The foods i'm using are the same ones i was using when i did LA before (when i was losing weight). I guess i'll just keep it up a little bit longer and see what happens. if it doesn't change i'll have to search hi and low when i'm unpacking to find it.
janellefisher
10-21-2009, 07:05 AM
does anyone have the la express menu?
Cgonative1
10-24-2009, 12:00 PM
Does anyone know what the meal plan is for the men? I had it but my computer crashed and I was not sure how much my husband is suppose to eat.
We did LA Weight Loss after I had my 1st daughter and lost tons of weight on it. Then they closed their doors and my diet went down the drain. SO now I had my 2nd daughter and LA seems to be the only diet that works for us but can not find the info for my husband.
Thanks.....
bubblinb728
10-24-2009, 10:19 PM
Hi gals & guys -
I am a returning LAW member. I lost about 40 pounds on the diet over 5 years ago. Seems like it's changed a lot. I'm looking for the plan that would help me loose 46 pounds. I'm currently 5'5" and 186 pounds. I'm trying to get down to 140. Can someone help me figure out if I need to be on plan 1, 2, or 3? I'm guessing it's plan #2.
Does anyone have scanned copies of the plan that they can email to me?
Thanks
B
MunniC
10-28-2009, 12:11 AM
Does anyone know where you can get allegro cheese!
MunniC
10-28-2009, 12:23 AM
Does anyone know where you can get allegro cheese!
mj2007
10-28-2009, 02:21 PM
Does anyone know where you can get allegro cheese!
Hi MunniC
You can get them at Real Canadian Superstore Cheese section...not deli.
JerseyMadchen
11-18-2009, 11:44 AM
Am bumping this up...
I was looking at the LA to YOur Door website and they have the numbered plans info on there.
wwwlatoyourdoor.com
I am hesitant to order bars from there... but am thinking of doing it this week.