Idiot Proof Diet: Free Sample Menu Plan
The Idiot Proof Diet is based on a book written by India Knight and Neris Thomas titled Neris and India’s Idiot Proof Diet. Released in 2007, this diet outlines Knight and Thomas’ personal successes losing weight. Together, Knight and Thomas lost approximately 140 pounds in one year while following a low carbohydrate diet. While a low carbohydrate diet, the Idiot Proof Diet is different from Atkins and South Beach because it offers more flexibility. Thomas and Knight designed a plan that allowed for them to eat foods that did not reflect diet food. These two ladies wanted a plan that fit into their daily lifestyle without constantly reminding them that they were on a diet.
Idiot Proof Diet Phases
There are three phases on the Idiot Proof Diet. The first is a two-week long introductory phase, which looks very similar to the first phase of Atkins because it severely restricts carbohydrates and caffeine.
The second phase allows for dieters to slowly reintroduce carbohydrates into their diet. Dieters gradually increase the number of carbohydrates they are allowed at the beginning of each week. During this phase, dieters are allowed to consume 40 to 100 g of carbohydrates a day. Dieters should remain on this phase until they reach their goal weight.
The final phase of the Idiot Proof Diet is similar to a maintenance phase. Dieters will continue gradually increasing their daily carbohydrate intake until they begin to experience weight gain. At this point, they are recommended to slightly lower their carbohydrate levels, so they can maintain their weight loss.
Recommended foods on the Idiot Proof Diet include cheese, green vegetables, poultry, seafood, meat, eggs, avocado, herb teas and nuts. Foods to be avoided on the Idiot Proof Diet include breads, pastas, rice, potatoes and all desserts.
Breakfast: 3 scrambled eggs topped with 3 slices of tomato.
Morning snack: 2 oz of pistachio nuts.
Lunch: Enjoy 3 cups of green salad topped with 2 to 4 oz of grilled chicken breast and 1 tbsp Caesar dressing.
Afternoon snack: Enjoy two celery stalks, each topped with 1 tbsp of peanut butter.
Dinner: Grill or broil 4 to 6 oz of lean beef. Serve the beef with 1 to 2 cups of steamed green vegetables.
Dessert: Enjoy a serving of sugar-free Jell-O topped with 1 tbsp of whipped cream.
The Idiot Proof Diet is very similar to the numerous other low-carbohydrate, high-protein diets that have been on the market for decades. In addition to the above meal plan, the Idiot Proof Diet recommends 20 minutes of exercise per day. Walking is considered a form of exercise. To maximize weight loss, The United States Department of Health and Human Services recommends 30 to 60 minutes of exercise most days to reduce weight, build strength, reduce stress and decrease the risk of heart disease, certain cancers and high blood pressure.
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