G-d's Weigh Out

Our society has turned the word "diet" into a temporary crash or fad to achieve a certain size or goal.  The reality is, our diet should be a way of life . . .

For one to lose weight, the body must receive 3500 calories less or burn 3500 calories more than one has been doing.  This is the reason, genuine healthy, weight loss does not happen overnight.  Usually by reducing 300-400 calories a day and increasing activity and exercise, one can lose an average of 2 pounds a week.

Keep in mind, also that most of our extra calories are in lack of portion control and unaccounted for calories in quick bites and snacks.  Usually, just reducing what we already know is not good for us will have a major impact, not only on our weight, but in how we feel.

First, don't become obsessed with measurements.  Our eyes and minds are still pretty sharp to realize if a package says 8 ounces, and a portion is 4 ounces, that's 1/2.  Bread comes by the slice.  The green and orange veggies can be eaten in quite generously sized portions and a little extra lean meat is not going to be the problem.  Rule of thumb for problem areas: added cheese, extra butter, too many sandwiches, and prepackaged snacks.

This is approximately a 1400 calorie, healthy diet with all portions in each category about 70- 80 calories

Freebies - celery, radishes, lettuce, cucumbers

2 Servings of Dairy                                                               2 Servings of Fats
3/4 cup of milk                                                                     1 Tbs Butter, margarine is terrible
1 oz. cheese / cr cheese                                                        1 Tbs Sour Cream
                                                                                            1 Tbs Dressing

4  Servings of Meat                                                               4 Servings of Grains
2 oz. Chicken                                                                         1 slice of Bread
3 oz. Fish                                                                               1/2 - 3/4 C cereal, 1/2 precooked if hot
2 oz. Turkey                                                                           8 Saltines
2 oz. Tuna                                                                              1/2 Cup Pasta
1/2 Cup Lentils                                                                       1/2 Cup Rice
1 oz. Beef                                                                               Thin slice of angel food cake - no icing
                                                                                               1/2 Cup peas, corn, or lima beans
                                                                                               Medium white potato

6 Servings of Veggies                                                                2 - 3 Servings of Fruit
1 Cup broccoli / cauliflower / beets / squash                             Medium apple/orange/ small banana
2 Cups greens / cabbage                                                          3/4 Large grapefruit
Medium yam or sweet potato                                                   1 Cup of Berries - Strawberries/blackberries
2 Cups Green beans                                                                1 Cup of Grapes
Most green vegetables can be eaten by the cups full!

The calorie count can be raised or lowered according to your individual body need, but keep the categories in proportion to each other.