*THE NO-DIET DIET * ~ the very simple & FREE Portion Plan ...
Some people have a terrible time sticking to mainstream diets and plans long term; so I thought I'd share this with you all here. This plan is the easiest and simplest plan I know of and it's great for families too! The plan is very balanced and healthy -- you just eat a healthy breakfast, lunch, and dinner, plus some small healthy snacks in between; no calorie or carb counting!
The main thing to focus on is portion sizes of healthy whole foods (ie whole grains, fruits, veggies, dairy, and lean meats, etc); and some quick snacks, which are so easy as most stuff today have the portion sizes mentioned on the packages. Many good snacks already come in portion sizes, like Jello SF puddings, jello, fruit cups, yogurts, and fiber bars, etc.
HERE'S A BRIEF SYNOPSIS OF THE PORTION PLAN:
You just take your favorite meals and make them as healthy as possible. Cut out the junks foods; add in 1-2 of your favorite veggies and a salad each day; add in 1 or more fruit of choice each day. Switch to leaner cuts of meats. Eat balanced, healthy meals & snacks and you will lose weight. Walking is the easiest, free exercise there is.
For example ...
FOR BREAKFAST ~ have a bowl (up to 1 cup) of any whole grain Cereal or Porridge with a coffee, if desired. If you are very hungry, you can also have a slice of toast too (but I just have the 1 cup cereal). A few times a week (ie weekends) you can have an alternate breakfast of choice like an omelette & toast OR an egg & toast with turkey or lite bacon; OR fruit & toast; OR a medium, whole grain Bagel & PB/chz once a week, if you like. NOTE: you can have whatever breakfast you prefer; these are just suggestions.
TIP: you can have some fruit on your cereal too, ie half a sliced banana or some berries on your cereal; and save the rest for a snack later on. You can have fruit with any breakfast you like; it is filling and low in calories: berries are really low in sugar and add fiber.
FOR LUNCH ~ you can have any lean meat sandwich & soup OR sandwich & a salad (ie tuna, salmon, chicken, turkey, lean beef, ham, etc.) Another alternate is a big mixed salad with lean meat & a slice of whole grain bread. OR chunky soup/stew & wg soda crackers or slice of wg bread/a bun. OR a portion of leftover dinner, when available.
TIP: you can have some fruit with your lunch if you want to: great for work or school lunches too.
FOR DINNER ~ you have any favorite full meal: ie baked or roasted lean poultry, beef, or pork; OR poached or bake Fish -- with veggies and/or salad; small tators or yams or brown rice or beans or corn or whole grain bread/roll (you have so many options). Other dinners you can have are *Spagetti & Meatballs, Stews, Chili, Casseroles, etc. On Friday nights, we have whatever we like for dinner like Pizza & salad or a lean Hamburger & salad.
Choose *Whole Grain Pasta, Brown Rice, small/baby NEW Potatoes with skins, or Yams, or Beans and have up to 1 cup cooked serving; same goes for Porridge (large flaked oatmeal or natural cream of wheat, etc) or any whole grain cereal too. I have one small new potato or 1/2 cup yams or beans, etc; or 1 cup cooked pasta 1-2 times a week.
NOTE: you can have pretty well any dinner you like: meaning, you can incorporate your favorite dinners and foods into the plan. Keep an eye on servings and portion sizes only; and no seconds. Using smaller bowls and plates makes it appear like you are eating a huge meal and eventually, your tummy will adjust to this as well. Have up to 3 fruit a day. You can eat all the veggies and salads that you want; they are unlimited and they fill you up so quickly.
TIP: when EATING OUT, choose the healthiest option available to you -- like meat & veggies/salad; or if it really is a choice between fries & onion rings: have the onion rings (the calories are half). A nice burger & a salad are a good option; or just have the burger, if that is all that is available. Try to limit eating out, if you don't have many options (ie once a week or once a month while trying to lose weight). Although, many more places now offer healthier entrees and side dishes than in the past ...
A simple way to portion your dinner plate is 1/2 plate veggies; 1/4 plate lean meat; 1/4 plate complex grain or starch veggie (as mentioned above). After awhile, you will be able to eye-ball portions without measuring, but I measured at first to get an idea of a normal portion or serving.
You can also eye-ball portions like this ~
... a meat serving: palm of your hand
... a piece of fruit: a clenched fist
... complex carbs ie potatoes, rice, or beans: clenched fist
... cheddar cheese: an ounce = the size of your thumb
... a handful: 1/4 cup
... 1/4 cup: size of large egg
... 1/8 cup: size of a walnut
... 1/2 cup: a medium orange or fruit nappy dish
... 1 cup: a large apple, small bowl, or coffee mug
... small potato = 1/2 cup or a lemon or lime
... medium potato = 1 cup or palm of your hand
FOR SNACKS & DESSERTS ~ Fruit for your morning snack ie a banana, orange, or berries, etc. You can have a snack in the afternoon and evening too: like fresh or baked fruit, yogurt, snack puddings or jellos, cheddar cheeze or peanut butter on 4 wg soda crackers, hard-boiled eggs, raw veggies & dip, salads or soups, a handful of "saltless" nuts, etc. Most desserts or snacks should be about 1/2 cup each or a serving size. A nice fruit crisp or a fruit parfait both make a lovely lite dessert. I like to have 1/2 cup yogurt ice cream for a dessert or snack (only 90 calories) at least once a week. You can treat yourself: the key is to watch the serving size, and how often you have them (no more than once a day).
FOR BEVERAGES ~ water, tea, coffee; or diluted juices like pure cranberry juice once a day: 50/50; or milk (skim, 1%, or 2%); veggie juices; or diet sodas. You can have a drink with each snack and meal; and try to have some water in between that (1/2 to 1 cup). I love the new lemon-lime drinks like Crystal Lite and others; you can even get them in bottles or cans now, and there are many other awesome flavors out there too.
TIP: eat your salad , soup, veggie juice, or veggies first; then the meat along with that; then the starchy carb stuff last. This will fill you up faster, so you won't want to eat so much. I find having a salad or soup first always fills me up quickly.
This ez plan takes the fuss and stress out of eating; and doesn't cost any extra money if you are careful (use the money you used to spend on junk on veggies & fruit instead). Just plan your daily meals and weekly menu based on foods that you can purchase in the regular marketplace: any local grocery store. This is basic and uncomplicated; plus, your family will get healthy along with you ...
This is very easy to stick with because it's simple and fits into most people's lifestyles. It is very flexible, and therefore -- more sustainable. I hope some of you find this as helpful as I have ...