Streetman’s one page weight loss AND maintenance plan.
You don't need a book. You need simple rules you can live with.
Eat at least six modest sized meals and/or snacks each day to keep blood sugar stable. Eat to feel satisfied, not full. You can eat again around ever three hours.
Eat breakfast immediately upon waking. You are "breaking the fast" and this is the key to getting your metabolism fired up, and elevating blood sugar and energy levels immediately upon waking.
Each meal should consist of a protein, carbohydrate, and a fruit or vegetable. Proteins rebuild muscle, carbohydrates provide that muscle energy, and fats are necessary for cellular rebuilding and hormonal health. Portions can be calculated with one of three methods:
Use your plate. Get a 10" plate, and visualize three equal sections, like a three piece pie. Section one protein, section two carbohydrate, section three vegetable.
Use your hand. Eat a protein portion the size of the palm of your hand, the carbohydrate the size of your fist, and eat vegetables until you feel satisfied, yet not full.
Count. Eat one gram of protein per pound of bodyweight, the same number of carbs, and fats grams should be less than half of those. For example, a 200 pound man would have roughly 200 grams of protein, 200 grams of carbs, and 90 grams of fat. This will provide roughly 1/3 of your calories from each macronutrient.
Avoid the “whites” as much as possible. White rice, white potatoes, white flour, white sugar. These spike blood sugar levels faster than their counterparts which provide a steady increase and added fiber. Avoid “white fat”. White fat is any fat that is solid at room temperature and will be high in saturated fat.
Fats should come primarily from fish, nuts, seeds, avocado, eggs. UNSaturated fats; not saturated. Practical application: Replace butter with olive oil whenever possible. Natural fats are high in Omega’s (essential fatty acids). Omegas are essential for mind and body health.
Eat like an animal. Natural, unprocessed foods and colorful fruits and vegetables. The deeper the color, the better. Colorful foods provide needed vitamins, minerals and antioxidants.
Drink like a fish. Your body knows no difference between being full from food, or full from water. You'll be less hungry with more water. Drink .01 gallon per pound of bodyweight. ie: If you weight 150 pounds, drink 1.5 gallons daily. Water removes waste and toxins from your body.
Avoid ALL chemical food such as Monosodium Glutamate (MSG) and other Glutamates (hydrolyzed proteins), High Fructose Corn Syrup, and Trans fats (aka partially hydrogenated oils). Although certain chemical additive often don't have calories, (one such example is Acesumate Potasium), there are numberous scientific reports indications many increase hunger sensations.
Weight loss begins at the supermarket. Stay in the outside aisles, where you find foods that spoil. The inner isles should only be shopped for things such as oats, rice, nuts and seeds.
Read the label on BACK of foods. Ignore the front label which may state "NO MSG", as it still might have other, similar glutamates. It may say "Lite" which can mean light in color or texture.
Final thought: What is an acceptable level of anything? Well, how healthy do you want to be? Nature works in balance. Don’t be extreme in any way, Don’t over or under eat, Don’t be unnatural.
Six meals a day, every three hours or less
Breakfast immediately upon waking
Protein, fats, and carbs at every meal
Vegetables and drink water for satiety
Snacks between meals
Naturally occurring, unsaturated fats
Like an animal, drink like a fish
Eat the "whites": Rice, flour, potatoes, fats
Eat carbs within 4 hours of sleeping
Eat any meal that makes you "stuffed"
Eat chemically altered food (MSG, Hydro’s)
Shop in the isles at the supermarket
Get hungry or get stuffed