The plan is simple, but not so simple that I wouldn't recommend at least browsing the book. I went to Barnes & Noble and looked through the book and thought that would be enough. I ended up buying the kindle version, because it had so much helpful information.
The plan's daily guidelines are 3 "shakes" + 2 entrees + 5 servings of vegetables or fruit. Soups can be substituted for shakes as long as they meet the guidelines. Bars are optional and should be considered "for emergency use," or as a treat. The author suggest using no more than 7-8 bars per week. They're not supposed to replace "shakes" on a regular basis.
While vegetables are not technically limited, they're not to be considered an all-you-can-possibly-eat option. All fresh, whole fruits and vegetables are allowed. Dried fruit and fruit juice are not allowed. Avocado, potatoes, sweet potato, legumes, corn, and fruit (not juice or dry fruit) are allowed, but the author explains that choosing the lowest calorie options will maximize weight loss.
The guidelines for the meals are:
Shakes 100-200 calories 10-26g protein 0-6g fat
Entrees 140 - 300 calories 10-25g protein 0-9 g fat
Soups 100- 200 calories 6-20g protein 0-6 g fat
Bars 100-200 calories 6-20g protein 0-6g fat
Exercise is required, and that's also explained in the book, along with phase 2 and maintenance which allow more food choices.
The plan is designed for people of all sizes, and depending on your calorie needs you can choose from the lower or higher end of the calorie spectrum. If you're hungry you can even add extra shakes and entrees - but if doing so stalls your weight loss, you need to stick to the basic 3+2+5 formula and may need to choose from the lowest calorie options in all the categories.
Thanks for the info. I like the idea of soup in place of shakes. I had some Atkins shakes I hadn't used and drank 2 of them, but I really didn't want the second one so having soup would be so nice and the calories aren't that much. I will make a copy of the info and keep it on hand. I appreciate you taking the time to give it to me.
Thanks for the info. I like the idea of soup in place of shakes. I had some Atkins shakes I hadn't used and drank 2 of them, but I really didn't want the second one so having soup would be so nice and the calories aren't that much. I will make a copy of the info and keep it on hand. I appreciate you taking the time to give it to me.
There are a lot of foods that meet the shake or soup criteria. For example (check the labels) cans of tuna, white meat chicken, some tinned sardines. Some flavored, light yogurts. 1 egg plus 3 egg whites.
The Medifast and Ideal Protein forums both have threads that discuss grocery store products with nutrition profiles similar to program foods. They've been very helpful.
Today I made a "Dreamsicle" shake with shaved dark chocolate. It was absolutely amazing, reminding me of an orange sherbet with dark chocolate flakes I used to buy (Edy's brand. I don't know if they still make it).
So good. I added the recipe to my blog. I like to use Arctic Breeze vanilla icecream from Dollar Tree because it contains only 80 calories per serving.
I also make a similar shake with Diet Sprite and cherry or cherry pomegranate crystal Light in place of the orange.
I am on Weight Watchers now, but I still hate to cook! A while back I bought The Simple Diet book, not so much because I wanted to follow the actual diet, but because I wanted some very simple ideas for low calorie meals.
I am incorporating these principles into my WW meals. It's amazing, how on the WW forum (the official forum) folks turn up their noses and scoff at "diet" shakes, etc. I find them to be a lifesaver...along with all the frozen meals I stock up on for this no-cook gal! Add in fresh fruits and veggies...and nothing wrong with these kind of meals.
Hello,
May I join? Seems like an interesting plan. I have approx. 25# to lose and need something to get me started. I have done WW, Atkins, and many others but just need a new and different approach. I would like some recipes for entrees that would fit the plan.
Hello,
May I join? Seems like an interesting plan. I have approx. 25# to lose and need something to get me started. I have done WW, Atkins, and many others but just need a new and different approach. I would like some recipes for entrees that would fit the plan.
If you're not going to use frozen dinners for your entrees, the easiest way to make a dinner that fits is to make 300 calories or less of lean protein and fill the rest of your plate with no-fat-added vegetables (even a baked potato with fat free sour cream is legal), and if you want a starchy grain, you have to fit it into the 300 calorie upper limit or choose a starchy vegetable (because veggies even starchy ones aren't restricted). However, if you're going to eat starchy veggies that aren't counted in the entree calories, choose very small portions.
Today, I am sick in bed, and hubby brought home Asian deli food. I was able to make a legal entree:
1 baked/roasted chicken leg quarter (skin removed)
1/2 cup sticky rice
225 calories, 9g fat, 23g protein
I wasn't sure I could work the rice in, but it fit fine.
I also had green papaya salad, which is kind of like a super-spicy coleslaw. I know the dressing has no added sugar or fat, so I could count it as a plain veggie.
My home version would be:
1 baked or broiled leg quarter (skin removed after cooking to keep meat moist) or up to 3/4 cup baked chicken or 8 ounces baked fish or a small steak
...large side salad and/or steamed veggies
Thank you so much for the ideas. I have a health issue that forbids me from eating too much sodium so would prefer to make my own meals and just use an occasional frozen meal. Am also prediabetic so won't be eating starchy veggies - will just eat the green lower calorie ones.
Your entree sounds yummy. Glad you were able to make a good one.
Think I will love this plan and have done day 1 today. So far, total calories are around 1000. I used some Atkins shakes that I have and also will use some of the powders that I have. I found a sale a while back and stocked up on shakes and bars, so these should come in handy.
I just discovered this plan today, so had already had two eggs for breakfast so counted them as one of my meals, then for lunch, I had a salad and chicken pattie, apple, and 3 shakes scattered throughout the day for snacks and dessert. Drank lots of water. Hopefully, I didn't do too badly for Day 1.
I want to get some chicken legs and thighs and use those as my meal, too. Already have some fish and steak in my freezer, so think I am all set to do this.
Have a wonderful weekend and thank you for the ideas.
Good morning.
Had a good day on my first day of Simple Diet and was down 2# this morning. Looking forward to Day 2. Weekends are sometimes a problem but am going to try to stay focused and on plan.
Have a great day.
Good morning.
Weight remained the same today, but that is okay - I know I can't expect to lose every day. Have lost 7# since last Thursday. I am making it healthier by making my own entrees so I don't get the sodium.
Is anyone else still doing this plan?
Have a great day.
Hi - I'm just beginning this diet and it seems to be a good fit for me. Because of some heath issues I have (mostly digestive, slow stomach etc) I have kind of been eating this way already. My problem is my sugar intake. It's one thing my stomach can handle, so I go a little over board with it. I love healthy shakes and have them every morning. I have about 30 lbs to lose and it's because of my sugar addition that is holding me back !
My question for this post is...is how do you track your daily amounts? I know there is a chart in the book to copy and follow, but wondering if anyone has a easier way, or a pdf to print out. I like checking things off, but it's going to be a pain to copy and paste a booklet together. Just wondering...trying to make it more "simple"..
Because of my slow stomach I have trouble eating all the required meals. I feel full for hours after I eat and adding more food to top of the last meal can be a challenge. I love the idea of soups in place of shakes. Anyway, thanks for any replies and hope to gain more tips from this board.
I bought the book on kindle and don't know if there's a way to print the page. I've just been writing in my normal food diary, and whether the food counts as a fruit/vegetable, a shake, soup, bar, or entree. Out of habit, I write the calorie count if I know it.
