- Gebundene Ausgabe: 240 Seiten
- Verlag: Ballantine Books (23. April 2013)
- Sprache: Englisch
- ISBN-10: 0345545109
- ISBN-13: 978-0345545107
- Größe und/oder Gewicht: 14,5 x 2 x 21,6 cm
- Durchschnittliche Kundenbewertung: 1 Kundenrezension
- Amazon Bestseller-Rang: Nr. 163.307 in Fremdsprachige Bücher (Siehe Top 100 in Fremdsprachige Bücher)
Jumpstart to Skinny: The Simple 3-Week Plan for Supercharged Weight Loss (Skinny Rules) (Englisch) Gebundene Ausgabe – 23. April 2013
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Über den Autor und weitere Mitwirkende
Bob Harper is a world-renowned fitness trainer and the longest-reigning star of the NBC reality series The Biggest Loser, which went into its fourteenth season in January 2013. He has released several popular fitness DVDs and is the author of the #1 New York Times bestseller The Skinny Rules. Harper still teaches a local spin class in Los Angeles, where he resides with his dog, Karl.
Greg Critser is a longtime science and medical journalist. The co-author of Bob Harper’s The Skinny Rules, Critser is also the author of the international bestseller Fat Land: How Americans Became the Fattest People in the World. He lives in Pasadena, California.
Leseprobe. Abdruck erfolgt mit freundlicher Genehmigung der Rechteinhaber. Alle Rechte vorbehalten.
The Jumpstart Rules
Take Control with Proper Proportions—40/40/20
It’s one thing to hand someone a tough battle plan and tell her to “just get going.”
It’s another to give her the tools to execute said plan and win the battle.
I want you to win.
That’s what this rule is about.
The 40/40/20 plan is the nutritional architecture of your Jumpstart eating regimen. And it is easy, especially since I’ve done all the work for you in my menus and recipes!
The 40/40/20 plan is my way of making sure you get the right amount of the three essential macronutrients in your diet: protein, carbohydrates, and fat. Without them, you’d be in trouble. Without them in the right amounts, you’ll stay fat, and you’ll never get into that dress, tux, Speedo, or bikini. (Of course, you also need fiber, which is why I give you license to eat unlimited quantities of Jumpstart veggies.)
I’ve tinkered with this formula to get it right: I’ve tried different percentages, added, subtracted, split things up one week and then tried something new the next. In other words, I have been your guinea pig, and I know this is the formula that will work. Don’t make my effort for nothing—use what I’ve learned!
But I’ll back up a step and give you a macronutrient primer:
Protein is a dieter’s best friend. Not only does it help maintain muscle while you are losing fat, it can also prevent you from feeling hungry. Why? Because protein helps control blood sugar and insulin—two elements that, out of balance, can make you feel famished and craving all the wrong things. During your Jumpstart program, 40 percent of your calories will come from protein.
Carbohydrates—nature’s sugars—are the body’s fuel. We need them to keep our energy levels up, to keep our thinking sharp, and to replenish starved muscles. But carbohydrates come in two different forms: simple and complex. I’m oversimplifying, but think of it this way: simple carbohydrates are found in fruits and vegetables (which, again, also give us needed fiber) and are, generally, “good.” Complex carbohydrates are what we find in processed starchy food—breads, baked goods, pastas, crackers, and potatoes. It’s not that complex carbohydrates are evil or that you can never have them again (you can!), but most people rely too heavily on carbohydrates of the complex variety, and don’t get enough simple ones! When we overload on the complex carbs, we wreak havoc on our systems.
If we can control our carb intake—if we use them rather than abuse them—we can push our body during exercise, and the carbs we have eaten will replenish our starved muscles. As with protein, you’re going to be eating 40 percent mostly simple carbohydrates (see Rule 3 about when you can have some complex ones) for the next three weeks.
In addition to simple carbs and complex carbs, there’s one more vocabulary word I need to explain here, folks: net carbs. Net carbs refers to the amount of carbohydrates in the food after you have considered the way in which the fiber in that food offsets the carb number. A food like, say, blueberries, has 21 grams of carbs per cup, but 4 grams of fiber. So, to calculate the net carbs for a cup of blueberries, you subtract the grams of fiber from the carbs: that’s 17 net carbs! You’ll see in Part IV that I list the nutritional value of each recipe. When I list the carbs per serving, I’m talking about net carbs.
We also need fats—whether in the form of oils or solids. Fats help maintain the essential barriers around our cells, help keep our skin and various other tissues flexible, and provide a dense source of fuel—120 calories for every tablespoon! Fats are not “bad”—we just need to use the right ones the right way. If we do, we can reduce feelings of hunger and stay on the path to successful weight loss and an awesome big reveal body. Your Jumpstart diet will allow 20 percent fats.
In the daily menus in Part II (“The Jumpstart Day-by-Day Regimen”), I’ve already calculated your macronutrient diet as close to 40 percent protein, 40 percent carbs, and 20 percent fat as possible for each meal. (Remember that because the fiber in fruits and veggies brings their net carb number down, you may sometimes be getting far fewer than 40 percent carbs from my recipes. But I’m assuming you’ll be snacking on fruits and veggies all day long, so you’ll get your needed carbs over the course of the day.) Meaning: these proportions are already basically figured into each meal. All you have to do is fix the meal and eat it. No excuses.
So, this is easy math, right? Made easier because I’ve done the menu planning for you. These proportions—40/40/20—are the same ones I use when I’m getting ready for a cover shoot. Thwse are the proportions my celebrity clients use to get red-carpet ready. And they’re the proportions you’re going to use for your own cover shoot. You’ll have an amazing, for-the-ages wedding album, a jealousy-inducing reunion photo, a bathing-beauty shot that your spouse just can’t stop looking at!
Screw the Math
Last time I checked, 40 plus 40 plus 20 equals 100. And 100 percent of anything is all there is, right? But wait! There’s some good news here: I’m going to give you some free calories above and beyond your 40/40/20 allotment. See page 37 for a list of Bob-approved Jumpstart veggies. You’ll see in Part II that you’ll have many of these vegetables daily, but feel free to add as many you want—more than I have called for!—to your meals. In fact, you’d be crazy not to. These are freebie calories—no need to think about your 40/40/20 proportion when you are eating them.
In addition to possibly satisfying your urge to just munch on something, these veggies will ensure you are getting lots of fiber. And more of the right kind of fiber means greater—and healthier—weight loss.
Cut back on calories. Then cut back again.
Brace yourself for the truth: for this diet to work on time (three weeks!), you should eat 800 calories a day if you’re female and 1,200 calories a day if you’re male.
Why did I say brace yourself? Most diet experts and motivators prefer to keep people in the dark about calorie restriction, but they all know the truth. They dress it up in pretty prose but never tell you the truth about the number of calories it takes (or doesn’t take) to meet your goals. I think you deserve my honesty. You’re an adult: you can take the truth in plain terms.
Are you miffed at me for being so hard on you? That’s OK. I can take it. Remember: I spend most of my time convincing ravenously hungry obese people not to eat! And, believe me, they’ve said some choice things to me about that.
But here’s what they usually say about it later: thanks, Bob, I needed that!
They, like you, get it: special circumstances call for aggressive measures. Jumpstart to Skinny is not a permanent regimen. But it is safe, and it will get you into that dress, Speedo, or bikini.
And that, if I remember right, is what this is all about for you. Keep your eyes on the prize.
Now, where do those numbers—800 for women, 1,200 for men—come from? In short, they come from years of experience with clients in your shoes. They come from years of my trying to be accommodating, sensitive, and...
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This book has ideas on how to jumpstart progress in a three-week plan emphasizing 13 rules including daily low-impact cardio exercise such as walking, and metabolic-conditioning 20-minutes exercises for five days a week.
If you wish you had a "get-in-shape" coach to advise you on a combined diet and exercise program to jumpstart your progress, Bob acts as one via this book.
The 13 Rules to jumpstart getting in shape are in brief below - recommend reading the book as the explanations, scientific research and rationale in Bob's words are motivating. Research shows that reading a diet and exercise book is a commitment and makes it much more likely that you will continue on that path to getting in shape. This is similar to the dynamic they found if a child opens a savings account and only puts $1 in it, much more likely they will go to college than if they hadn't opened one up at all. ANY positive action you take towards a goal, makes it many times more likely that the goal is going to be achieved. So, creating a shopping list for this book, trying a new recipe in it, going shopping for the healthy foods each week, or ordering an exercise ball multiplies significantly the potential that you will achieve the goal say psychologists. Here's a very quick overview of Bob's 13 steps which are also listed on Dr. Oz's website in more detail, if you want more background.:
#1 - Take control with proper proportions--40/40/20 - 40% protein/40% carbs/20% fat plus unlimited vegetables on Bob's freebie vegetable list that you want to eat. Carbs you can eat DO include whole grain pasta, oatmeal and others he includes in recipes. The protein is not all meat-based, and he lists other protein sources for this plan.
#2 - Cut back on calories: 800 calories for women & 1200 for men - plus the additional calories from Bob's recommended vegetables.
#3 - Eat no complex carbs (in whole grains) after breakfast - eat whole grains with breakfast foods.
#4 - Get rid of water weight by drinking more water - he explains reasons for this based on research and names other beverages that meet this requirement.
#5 - Get your electrolytes - ensure you have enough electrolytes - Bob recommends a mix he likes that is fairly inexpensive that you can add to water.
#6 - Do 45 minutes a day of low-intensity cardio, preferably before breakfast.
#7 - Five times a week, do 15 to 20 minutes of Bob's Jumpstart Moves. Part III of book has seven distinct routines you rotate with over 50 photos of Bob doing the moves.
#8 - Cut the salt - recommended salt amount is explained.
#9 - Take advantage of the restorative power of fish oil - preferred amount is listed and why.
#10 - Fall back on veggies - a list of recommended unlimited veggies for optimum weight loss is provided.
#11 - No fruit during week three - the fructose (fruit sugar) in fruit can slow down weight loss. That's the only food that changed for the last week.
#12 - Lay off all booze - for a number of reasons including calorie count to optimize weight loss.
#13 - An espresso a day ... or two or three - Bob lists other hot beverages also acceptable for this three week plan.
You DO get to eat whole grain carbs like whole grain pasta, Ezekiel bread and whole grains on his approved menus. However, you only eat these healthy carbs at breakfast. This doesn't change during the three weeks. A day-by-day meal menu is provided with 63 new recipes. If you find a dish you like for his "power breakfasts, lean lunches and thinner dinners", you can have it more than once a week. Here's a few of the creative names for recipes Bob includes in the book: Shrimp Skimpy, Pizza Toast, Chicken Alla Fresca, Turkey Scramble, Mango Chicken, Eggplant Chili, Salmon with Watermelon Cucumber Salad, Jumbo Stir-fry, Buffalo Chicken Salad, Mediterranean Salad, Gourmet Pork Chop and Spanish Scramble.
Exercise seems sensible and consistent - just 45 minutes of walking in the morning a day, and 5 days a week 15-20 minutes of basic movements as outlined by Bob any time during the day. If you are already walking 30 minutes a day, then it's just 15 minutes more walking and add the metabolism conditioning movements which add to your lean look, says Bob. There are 57 photos of Bob doing the jumpstart metabolism conditioning exercises in correct form.
Regarding preparing a shopping list: if you eat pretty healthy, you may be buying these foods already and have some of them on hand like canned vegetable broth, or chicken breasts and lean ground turkey breast in the freezer. I load up on vegetables every week for salads, soups and roasting. So, would only need to buy a few new ingredients. Most of us are probably not going to try a new recipe every meal. You can eat the same meal 7 days a week says Bob. Personally, I may skip the swiss chard and halibut. If you find a few core recipes you like, have the ingredients on hand, you can have them every days, says Bob. If you have NO foods already in the house, and are going to make every recipe, below is what you may want to buy for the first couple week's shopping list. Bob seems to provide variety so we won't get bored, but we can find core recipes we like and make them again and again over the three weeks. I buy, or have, 80% of these ingredients already, and will skip some after deciding on the recipes. Here's a sample shopping list:
PROTEINS: egg whites, no-salt sliced turkey breast, lean ground turkey breast, roasted chicken, chicken breasts, salmon, halibut, shrimp, cashews or walnuts
VEGETABLES: eggplant, spinach, arugula, kale, mixed greens, broccoli, cauliflower, spaghetti squash, celery, avocado, plum & cherry & regular tomatoes, asparagus spears, green & red cabbage, zucchini, red-yellow-green onions, red bell pepper, sweet potatoes, radishes, baby bok choy, swiss chard and the infamous Persian cucumbers
FRUITS: apples, fresh blueberries, frozen berries, watermelon, mango, unsweetened apple sauce, lemon-lime-orange for juice
GRAINS & FATS: rolled oats, quinoa, ground flax seed, Ezekiel bread, whole grain penne pasta, almond milk, almond butter, non-fat Greek yogurt, light sesame oil, extra virgin olive oil, olive oil spray
SEASONINGS & OTHER: fresh cilantro-dill-parsley-rosemary-thyme-bay leaf, garlic cloves, cinnamon, Dijon Mustard, Parmesan cheese, pesto, balsamic and red wine vinegars, fennel bulb, black and red pepper, vegetable broth, pico de gallo, hot sauce, Bragg's liquid aminos-for stir fry
These look like healthy mainstream foods we should be eating anyway. Bob provides make-ahead recipes in this book, which can be prepared in advance for busy nights. There is a variety of options for the three weeks. Frankly, I tend to eat yogurt with fruit, oatmeal or eggs for breakfast and salads and soups for lunch, chicken and roast vegetables or stir-fry for dinners most days. So, preparing a shopping list from this will be easy. Was glad to learn about olive oil spray which Bob mentions for roasting vegetables and baking chicken.
After the three weeks, you can transition to menus in Bob's SKINNY RULES book - which uses most of these same foods in recipes - which is a healthy life-long eating plan. If you've been wishing you could hire Bob to fine-tune your menu and exercise to get in shape for the beach or a special event, this book is an inexpensive alternative. To help decide if you want to read the book, there's an excerpt from this book, and a short video of Bob talking about this jumpstart program, at the top of this product page just under the picture of the book.
Week 1 Ingredients Amount Have at Home? In Cart
Almond Butter ½ Tablespoon
Apple 2 ½ cups
Arugula 8 cups
Asparagus 24 spears
Baby Bok choy 1 head
Balsalmic Vinegar 2 teaspoons
Basil (fresh) ¾ cup + 1 Tablespoon
Bay leaf 1
Bell Pepper 2
Bell Pepper (red) ½
Berries ¼ cup
Blueberries 1 cup
Bragg's Liquid Aminos ½ tablespoon
Broccoli 3 large heads
Cauliflower 1 cup
Celery 1 large bunch (or more)
Chicken Breast 7 4oz portions
Crushed red pepper ½ teaspoon
Dijon mustard 2 teaspoons
Dill (fresh) 1 teaspoon
Egg Whites 30
Extra Virgin Olive Oil
Ezekiel bread 2 ½ slices
Fennel Bulb ¾ bulb
Fresh cilantro 2 Tablespoons chopped
Frozen Berries ¼ cup
Garlic cloves 5
Grated Parmesan Cheese 2 ½ Tablespoons
Green Cabbage 1
Green Onions 3
Ground flaxseed ¼ cup + 1 Tablespoon
Halibut or cod 8 oz
Jalapeno pepper 1
Kale 2 cups chopped
Lemon (for fresh juice) 2
Lime (for fresh juice) 2
Low-sodium crushed tomatoes 32 oz
Low-sodium vegetable broth 1 cup + 2 Tablespoons
Mixed Greens (salad) 19 cups
Nonfat Greek yogurt 2 Tablespoons chopped
Olive oil spray
Orange (for fresh juice) 1
Parsley 2 teaspoons + 3 Tablespoons
Persion Cucumber 3
Plum tomatoes 4
Quinoa ½ cup
Red onion 1
Red wine vinegar 2 teaspoons
Rolled oats ½ cup
Rosemary ½ teaspoon chopped
Salmon 4 oz
Sesame oil (toasted light) ½ teaspoon
Spaghetti Squash ½
Spinach (fresh) 19 cups
Swiss chard 2 bunches (5 cups)
thyme 1 fresh sprig
Turkey breast 4 oz sliced
Turkey breast 12 oz lean ground
Unsweetened almond milk ½ cup
Yellow onion 1 3/4 cups
Yellow Squash 2
1) Calories. Yes, women are only allowed 800 calories per day. Though technically you could consume more than that because you can eat unlimited veggies (there's a list in the book). Bob addresses the fact that this is not to be sustained over a long period of time. It's just 3 weeks! And you're trying to lose 20lbs!! 800 calories per day for 3 weeks isn't going to hurt you. Especially not if you heed his advice and take daily vitamins.
2)Cost/hard to find ingredients. Eating lunch out will cost you $10 @ day at most places, dinner is $15 or more. None of these recipes will cost anywhere near that much. I think it's silly when people complain at the cost of making a recipe yet they're willing to go out to eat and pay 3x as much. Most of the recipes consist of chicken and veggies. He tells you that you can sub the veggies for other ones. So if you can't find this elusive Persian cucumber you could use some other green veggie from the list. Also the exercises involve using a medicine ball but if you don't have the money to spend just use something heavy! One thing that does cost is the fish oil that you have to take, however you should be able to buy a supply large enough to complete the program for about $10. Only other thing is to buy the electrolyte replacement, but (off Amazon) a 3 week supply would also only cost you another $10. There's nothing here in this book that will have you spending large amounts of money. I'd bet in food cost, you'd probably save money over the 3 weeks compared to what you may normally buy (unless possibly you're living off ramen noodles straight, then yes, this will cost more :)).
3) Shopping list. This seems to be a big complaint but in my experience most cookbooks don't include a shopping list. He already breaks it down by everything you can do ahead of time. Personally I think this complaint is a little silly but I guess if a shopping list is that important to you then don't buy the book and figure out some other way to lose 20 lbs in 3 weeks.
4) Portions. A few people said portions aren't broken down and they don't know how many servings are in a recipe. I think they missed reading a page because Bob tells you that the meals are all for one female. Men will need to make 1.5 times the food. To put it in another way, each recipe makes one female portion.
Here are my own pros about the book:
-Super, easy, fast read. I'm glad I was able to read the book in one day and understand exactly what I need to do. I would have been disappointed if I first had to spend 3 weeks reading the book.
-Doable. It's 100% doable. Nothing is crazy is this book. Of course you will have to work at it but it's within reach. Plus it's only 3 weeks. You're not going to keep this plan up forever.
-Research. Bob cites plenty of studies to back him and his advice up. He's also honest and in some parts says that more research needs to be done but this is what has worked for him.
-Kindle edition. I love that in the Kindle edition there are links throughout, so when he references something like Rule #7, you can click back to that rule to review it.
I think if you're like me and you just need a kick in the right direction (with a plan) then I think this book is the way to go. Now if you need long term weight loss then don't buy this book. It's not for you.
We'll see in three weeks if it works, which is the true test, but I believe it will.
I have spent the last year in "diet recovery". I was what you might classify as a "disordered eater". While I didn't have an official eating disorder, I was always jumping from one weight to the next. I began doing an "intuitive eating" lifestyle and it has literally changed my life and my relationship with food. However, in order to change my relationship with food, I had to add some freedoms back into my eating that caused some weight gain in the beginning. I chose not to let this get the better of me but I did put on about 15 pounds. What resulted was someone who is much better at listening to her body and is now eating much smaller portions without it feeling like deprivation. However, I still want to get my body back to it's starting weight. So I opted (a bit reluctantly) to try Bob's plan since it would be quick and I could then return to intuitive eating. My initial plan was to return to the intuitive eating lifestyle and see if I maintain without needing another diet. If I go back to 161 pounds while eating well, exercising and keeping portions small, then I guess that is where my body is comfortable. I don't need to be a bikini model to be happy. I just want a normal relationship with food.
All that being said, here are some of the tips I would like to share that I discovered while doing this plan. You may not agree with everything, but I hope it's helpful to some. Our bodies are all so unique - so there isn't one answer or perfect plan for all. Take what works for you, and toss out the rest. You know yourself best.
1. To save time, make more of some things and freeze them for easy meals later. This was especially easy with the turkey Bolognese. One pound of turkey makes 4 servings, so just quadruple the recipe, freeze in single portions and keep a bunch of pre-cooked spaghetti squash in the fridge. This meals is very filling and satisfying - especially when you are not in the mood to eat a bunch of raw veggies in a salad.
2. Don't feel obligated to eat a salad every day for lunch. If you need something warm and cooked for a change of pace, make one of the breakfasts (without the whole grains) or dinners for lunch. I did this a number of times because sometimes the thought of ANOTHER salad made want to vomit. Since the dinners have the same nutritional value and calories as the lunches, I see no reason not to swap! For example, you could make scrambled egg whites with roasted veggies and sliced avocado for your lunch.
3. To save money and time, don't be afraid to eat the same meal twice or even every day for an entire week! If you like scrambled egg whites with tons of roasted veggies on Ezekiel bread for breakfast, it's super easy to just make all the veggies in advance, keep a loaf of bread in the fridge (or even freezer to make it last longer) and whip that up in no time. I personally prefer more variety, but it is sure nice to have that option if needed.
4. In week 2, I was especially excited to change up the breakfasts and add in some yogurt with flax seed and fruit. I needed a little extra sweetener so I opted for a tiny bit of Stevia (a natural product and not dangerous like artificial sweeteners). I know Bob says that leaving out any sweetener helps train your sweet tooth, but I chose to cheat on this one. Kill me.
5. I made many of these dinners for the whole family. I just quadrupled the protein, made extra veggies and always served some sort of carb on the side (sorry, but my hubby and kids would probably disown me if I didn't serve some yummy potatoes or healthy bread to go with dinner).
6. Add a little salt! OK Bob, don't hate me. But some things are just NASTY without salt. Plus, I don't think a pinch of table salt is the kind of salt that's killing America. It's the salt that is added to items in cans - tons of it. So if a tiny pinch of salt takes a meal from gross to enjoyable, I say go for it ... especially if that helps you stick with the plan. One example - in the first week, you are supposed to make a marinara sauce with low-salt tomatoes. I found canned crushed San Marzano tomatoes (better than average - highly recommend for Italian cooking) that had almost zero salt and used those instead. Then I added just enough salt to the Bolognese after it was all done. It ended up being less salt overall but I could adjust to my taste.
7. Electrolyte powder - I found one on Amazon that worked well. It's called "ElectroMIX" and it's made by the same folks who make Emergen-C. They come in packets so you can throw them in your purse/car when you need them on the road. Plus, one packet goes with a litre of water so you really get your money's worth by using half a packet with your 16-oz. glass of water. Plus, they are zero calories and made with Stevia so I preferred that too.
8. Fish oil - I just realized my fish oil has 10 calories per pill. On this plan I'm supposed to take 6 pills a day in order to equal the full mg dosage Bob recommends. So that's an extra 60 calories a day. So I guess you could say women actually get 860 calories a day!
9. Persian cucumbers - Many questions about these on other reviews. So I thought I would at least mention that where I live (in WA state), you can buy them at Costco. They are delicious (and cute!). But don't feel obligated to use them. There are many other veggies substitutions if you can't find them.
10. Hunger - I felt hungry quite often on this plan. After reading many doctor reviews of Bob's book, there seems to be a consensus that there is just not enough fat to keep one satisfied on so few calories a day. I have seen many other reviewers state that they were never hungry. I wasn't one of those. So whenever I was super hungry or light-headed, I added a little extra fat/protein to my day. Typically, it was about 4pm and included celery with PB or a piece of string cheese and PB. Sometimes I would added extra avocado to a meal as well. I know it wasn't following the plan "exactly", but even if I lose a pound less because of it, I don't care. I felt it was what my body needed. And apparently, many experts agree.
11. Portions are huge for most meals. Sometimes I would eat half my meal and save the rest for another time of the day when I was more hungry (as long as it wasn't complex carbs from breakfast).
12. "Carb crash" - This is the term I found online when I was trying to figure out why I was feeling so awful from days 3-7. Apparently, if you have mostly relied on simple carbs for fuel and then switch to a higher protein diet, the body can go through an adjustment period of switching it's fuel source that can make you feel jittery, run-down, tired and grumpy. You can also experience strong carb/sweet cravings in the beginning. I believe this is what happened to me. So if you feel this way, most of the people online recommend adding a few healthy carbs and some healthy fat back into your diet. This may be why I have been craving peanut butter in the afternoon. If you need to ease into things a little slower like me, then adding some sweet potatoes, fruit, PB, extra avocado, etc, may help. The other big thing they point to is dehydration. And apparently, that is also a result of some water flushing that happens when you switch your fuel source. So I really ramped up my water/electrolyte consumption (about Bob's recommended amount) and this seemed to help a little. But ultimately I got so dehydrated that I had to alter things - going slower on the addition of so much fiber and adding in some carbs. This slowed weight loss but ultimately I had to worry about myself medically. If you wonder about dehydration, look for the symptoms I had - dry mouth, excessive thirst and urination, diarrhea, headache.
Bottom line - in order to protect my health (see #12 if you skipped to this part of the review), I only made it one week doing this plan. I lost 5 pounds that first week. The second week, I ate probably 1000 calories a day with extra carbs and lost 1 pound. As soon as I got back to normal eating, I felt much better and decided that overall, for my body, it is better to lose weight very slowly and without extremes such as this. Just listen to your body. It will speak to you.
Just finished Week 2 and am still loving this diet. I've lost 10 lbs. Others have already posted Weeks 1 and 2 shopping lists. Week 3 shopping list is below.
Condiments and spices
almond butter 1 t
Bragg's Liquid Aminos 1/2 T
Cajun seasoning 1/2 t
capers 3 t
cidar vinegar 1t
hot sauce 1/2 t + 1/8 t
lemon juice 1t + 2T
lime juice 1t
olive oil spray
red wine vinegar
vegetable broth 1 3/4 c
chicken breasts 7 4 oz
pork tenderloin or chop 8 oz
salmon, fresh 4 oz
shrimp, large, cooked and peeled 5 oz
shrimp, peeled and deveined 4 oz
steak, lean 4 oz
tuna, canned low-sodium 4 oz
turkey breast, ground 4 oz
egg whites 30
Ezekiel bread 1/2 slice
Greek yogurt, nonfat plain 1/4 c + 2T
orange juice 1 T
Parmesan cheese, grated 1/2 T
quinoa 1/2 c
rolled oats 1/2 c
arugula 6 c
asparagus 24 spears
avocado 1 1/4 avocado
basil, fresh 1 T
broccoli 2 c
Broccolini 1 c + 4 stalks
chives, fresh 1 t
cilantro, fresh 1T
dill, fresh 1 t
eggplant 1 large
garlic bulb 1
green beans 12
green onion/scallion 3 onions + 1T
green pepper 1/2 pepper + 2c
kale 4 c
marjoram, fresh 1 t
mint, fresh 1 T
mixed greens 23 c
mushrooms, cremini 6
onion, medium 1 onion + 1/4 c
oregano, fresh 1 1/2 t
parsley, fresh 1/4 c + 7T
Persian cucumber 7
red bell pepper 2.5 peppers + 2 1/2 c
red cabbage 4 c
rosemary, fresh 1/2 t
spinach, fresh 13 c
sweet potato 1/4 c + 1/2 potato
Swiss chard 3 c
thyme, fresh 3 t
tomato, lg. beefsteak 1
tomato, plum 5
zucchini 2 zucchini + 5 c