Dieting and Weight Loss

[O & C 3]

I like blackberry cobbler. Had it for the first time this weekend.

I have one of Dr. Ian's books. I bought it last year. Read it but didn't follow the diet (obviously).

I begin my diet in Jan on Dr. Ian four day diet.. I am down 67 lbs.. I was on steroids for over a year. No other diet was working for me so I got on the four day diet..

[ValerieA 350]

I'm in! I have gained some weight over the last few months I'd like to get rid of. And I have found that exercise doesn't help me lose weight, the only thing that works is limiting my portions. Once I have done that for a week or so, I get more used to it and don't want such big portions.

[Susita 175]

I'm in! I have gained some weight over the last few months I'd like to get rid of. And I have found that exercise doesn't help me lose weight, the only thing that works is limiting my portions. Once I have done that for a week or so, I get more used to it and don't want such big portions.

Yay Val! Let's do this.

[Dave and Helena 0]

I'm in. I'm hoping for a beach vacation for our anniversary in September and would like to lose at least 15lbs before then. Been doing low carb and exercising but right now I'm on a plateau. Before I went back to working full time I used to take a 45 min walk in the morning before breakfast which worked pretty well, can't do it these days though.

[O & C 3]

Figured I'd start a thread and see if anyone out there wanted to join.

I'm back on the diet boat after having a baby and it's rough. Anybody currently dieting? Want to be part of this thread? We can talk about how much we want a piece of chocolate cake or cool low-calorie/low-fat recipes, etc.

Anyone?

Here is something that Dr. Ian emailed me in Jan..

Thought for Today. January 8, 2010 Think about life in terms of a complex network of balances similar to a mathematical equation. What you do to one side of the equation affects what you must do to the other side. Life is very similar as for every action we take, big or small, good or bad, there's a consequence. This happens thousands of times of day where we make decisions, everything from when we decide to get up and what we decide to eat for breakfast to the route we decide to take to work. On this journey to weight loss and better health, remember that every decision you make in that regard has a consequence. Consider that consequence carefully before you make that final decision. The question you should ask yourself before you take that extra bite of chocolate cake or skip a workout or choose a bag of chips over a sliced apple--"Is it really worth it." Have a tremendous day. Dr. Ian Smith.

[elmcitymaven 9,712]

I should probably be in. I had a brief shining moment in a bikini last year and as it stands right now, that ain't happening. I had a severe food reaction last month, and ever since then my intake has lessened so I have lost a little weight. I'm seriously limiting wheat right now as it tends to make my body unhappy -- just limiting it to birthday cake yesterday and the occasional, really nice piece of bread. Already my midsection is a bit flatter.

I will never see the 99lbs I was in college again (when I thought I was fat) but even losing 10-15lbs would be a real achievement.

[O & C 3]

I'm in. I'm hoping for a beach vacation for our anniversary in September and would like to lose at least 15lbs before then. Been doing low carb and exercising but right now I'm on a plateau. Before I went back to working full time I used to take a 45 min walk in the morning before breakfast which worked pretty well, can't do it these days though.

Hung in there You'll lose it!!

[Laveau 67]

I begin my diet in Jan on Dr. Ian four day diet.. I am down 67 lbs.. I was on steroids for over a year. No other diet was working for me so I got on the four day diet..

He really makes a lot of sense. I realize that's how I should eat on a regular basis for the rest of my life.

Sounds like you're doing a great job. Keep it up!!!

[O & C 3]

He really makes a lot of sense. I realize that's how I should eat on a regular basis for the rest of my life.

Sounds like you're doing a great job. Keep it up!!!

Yes.. I get the thoughts for the day from him every morning. I have the shopping list for the diet if you want me to post it..

[one...two...tree 2,762]

Ohhhhh... the food pyramid! lol

That pyramid is a bit deceiving because it makes look like you can load up on the bread and pasta when those kinds of carbs have been found to cause the most rapid weight gain.

Suzi - we switched from white rice (jasmine) to brown rice (basmati), as well as whole wheat pasta and whole grain bread. We also try to go for the green veggies - leafy greens, broccoli, cabbage. We've drastically cut back on beef and instead cook with chicken and pork.

One thing - when I took our kids in for check-ups with a pediatrician, she said avoid letting them drink any sugared drinks, and even if we give them 100% fruit juice, to limit it to no more than 6oz a day. My 9 yr. old has really trimmed down since as he was getting chunky. He's got a ferocious appetite, but now at least he's eating healthier versions of the same foods - brown rice and whole grain bread.

[Krikit 1,164]

You can eat fruit 3 times a day (for 4 days out the week)

greens any kind (4 cups a day everyday)

nuts 3oz over the week.

beans (1 cup a day)

lean meats (baked)

use lemon juice in the place of salt

water, water, and water lots of it..

If you like Grapefruit juice drink about 3 cups a day..

Coffee black

egg whites with cheese

Let me know if you need more on it!!

Excellent. Thank you!

I begin my diet in Jan on Dr. Ian four day diet.. I am down 67 lbs.. I was on steroids for over a year. No other diet was working for me so I got on the four day diet..

Wow. That is awesome. Congratulations!

Yes.. I get the thoughts for the day from him every morning. I have the shopping list for the diet if you want me to post it..

Yes please!

[one...two...tree 2,762]

I'm in. I'm hoping for a beach vacation for our anniversary in September and would like to lose at least 15lbs before then. Been doing low carb and exercising but right now I'm on a plateau. Before I went back to working full time I used to take a 45 min walk in the morning before breakfast which worked pretty well, can't do it these days though.

The problem with low carb diets is that you will hit a plateau as well as your energy levels will diminish. Complex carbohydrates are terrific for the body and should be about 60% of our daily caloric intake.

Brown Rice, Whole Grain Breads, Whole Wheat pasta, leafy greens.

[O & C 3]

Dr. Ian’s 30-Day Meal Plan Weekly Shopping List

Items you’ll need for days 1-7.Week 1

Remember water and pick items from the Healthy Snacks list.

l Cold cereal

Avoid cereals with lots of sugar. Try corn flakes, Cheerios, bran flakes, puffed wheat, puffed rice, shredded wheat, etc.

l Oatmeal

l Eggs

l Turkey bacon or ham

l Orange juice

l Low-fat milk

l Low-fat yogurt 6 oz servings

l Low-fat cheese

l Fruit smoothies or whey

protein shakes

l Fresh fruit

Bananas, cantaloupe, etc.

Berries to mix into yogurt and add to cereal. One serving of fruit should be the size of your fist.

l Vegetables

Celery, carrots, beans, lentils, chickpeas, corn, broccoli, etc. Consider vegetables for sides, snacks and ingredients.

Avoid baked beans.

l Salad ingredients

Lettuce, cucumbers,

tomatoes, etc.

l Low-fat salad dressing

l Soup non-creamy

l Brown rice

l Wheat, whole grain or

multi-grain bread

l Turkey, chicken and ham

sandwich meat

l Mayonnaise or mustard

l Soy patties or veggie burger

l Potato chips or pretzels

l Lean steak, fish, chicken

4 or 5 oz servings

l Whole wheat pasta

l Tomato sauce

Items you’ll need for days 8-14. Week 2

Remember water and pick items from the Healthy Snacks list.

l Orange juice

l Small bagels

l Grits

l Eggs

l Turkey bacon or ham

l American cheese

l Low-fat milk

l Pancake mix and syrup

l Low-fat waffles and syrup

l Jelly

l Fruit smoothies

l Low-fat yogurt 6 oz servings

l Cream cheese

l Potato chips or pretzels

l Fresh fruit

Bananas, cantaloupe, etc.

Berries to mix into yogurt and add to cereal. One serving of fruit should be the size of your fist.

l Vegetables

Celery, carrots, beans, lentils, chickpeas, corn, broccoli, etc. Consider vegetables for sides, snacks and ingredients.

Avoid baked beans.

l Salad ingredients

Lettuce, cucumbers,

tomatoes, etc.

l Low-fat salad dressing

l Brown rice

l Wheat, whole grain or

multi-grain bread

l Tuna, turkey, chicken and ham sandwich meat

l Mayonnaise

l Chicken breast 4 or 5 oz servings

l Fish 4 or 5 oz servings

l Lean steak 4 or 5 oz servings

l Veggie burger or turkey burger

l Soup non-creamy

l Pita bread

l Sushi ingredients for 6 rolls

l Pizza

No hamburger or sausage toppings.

l Lasagna

Pasta, cheese, tomato sauce

Items you’ll need for days 15-21. Week 3

Remember water and pick items from the Healthy Snacks list.

l Cold cereal

Avoid cereals with lots of sugar. Try corn flakes, Cheerios, bran flakes, puffed wheat, puffed rice, shredded wheat, etc.

l Orange juice

l Eggs

l Turkey bacon or ham

l Whole wheat English muffins

l Peanut butter

l Fruit smoothies or whey

protein shakes

l Cream of wheat, oatmeal

or farina

l Pancake mix and syrup

l Low-fat milk

l Low-fat yogurt 6 oz servings

l Fresh fruit

Bananas, cantaloupe, etc.

Berries to mix into yogurt and add to cereal. One serving of fruit should be the size of your fist.

l Vegetables

Celery, carrots, beans, lentils, chickpeas, corn, broccoli, etc.

Consider vegetables for sides, snacks and ingredients.

Avoid baked beans.

l Salad ingredients

Lettuce, cucumbers,

tomatoes, etc.

l Low-fat salad dressing

l Lean steak, turkey

4 or 5 oz servings

l Mayonnaise or mustard

l Crackers

l Low-fat cheese

l Vegetable stew

l Pork chop

l Brown rice

l Soup non-creamy

l Wheat, whole grain or

multi-grain bread

l Roast beef sandwich meat

l Sweet potato

l Veggie burger or turkey burger

l Lean ground beef for meatloaf

l Salmon 4 oz servings

l Pizza

No hamburger or sausage toppings.

Items you’ll need for days 22-30. Week 4

Remember water and pick items from the Healthy Snacks list.

l Eggs

l Turkey bacon or ham

l Cream of wheat, oatmeal

or farina

l Low-fat waffles and syrup

l Orange juice

l Low-fat milk

l Low-fat cottage cheese

l Low-fat cheese

l Granola

l Low-fat yogurt 6 oz servings

l Fruit smoothies or whey

protein shakes

l Fresh fruit

Bananas, cantaloupe, etc.

Berries to mix into yogurt and add to cereal. One serving of fruit should be the size of your fist.

l Vegetables

Celery, carrots, beans, lentils, chickpeas, corn, broccoli, etc.

Consider vegetables for sides, snacks and ingredients.

Avoid baked beans.

l Salad ingredients

Lettuce, cucumbers,

tomatoes, etc.

l Low-fat salad dressing

l Wheat, whole grain or

multi-grain bread

l Tuna, turkey, chicken, roast beef and ham sandwich meat

l Brown rice

l Chili

l Macaroni and cheese

l Beef stew

l Mayonnaise or mustard

l Lean ground beef for meatballs

l Crackers

l Skinny fries

l Shrimp

l Dipping sauce

l Soup non-creamy

l Soy patties or veggie burger

l Potato chips or pretzels

l Lean steak, fish, chicken breast

4 or 5 oz servings

l Lasagna

Pasta, cheese, tomato sauce

l Whole wheat pasta

l Tomato sauce

[Laveau 67]

Is this from his Fat Smash Diet book? That's the one I have but it's been a year since I read it.

[O & C 3]

Dr. Ian’s 30-Day Meal Plan

Day 1

Meal 1

2 cups of cold cereal•

1 cup of low-fat milk•

1 piece of fruit•

1 boiled egg•

Meal 2

3 cups of salad•

5 oz of sliced chicken • breast

3 tbsp of low-fat dressing•

1 piece of fruit•

Meal 3

4 oz of turkey•

2 slices of whole wheat or • multi-grain bread

1 tbsp of mayo or • mustard

1 slice of low-fat cheese•

1 handful of pretzels•

2 cups of vegetables•

Snack 1

Choose from the list

Meal 4

5 oz of fish•

2 cups of vegetables•

Snack 2

Choose from the list

Day 2

Meal 1

1 cup of cold cereal•

1 cup of low-fat milk•

1 medium banana•

1 cup of juice•

Meal 2

2 cups of vegetables•

3 tbsp of low-fat dressing•

1 cup of soup•

Meal 3

5 oz of sliced chicken • breast

2 slices of whole wheat or • multi-grain bread

1 tbsp of mayo or • mustard

1 cup of vegetables•

Snack 1

Choose from the list

Meal 4

5 oz of grilled fish•

2 cups of vegetables•

Snack 2

Choose from the list

Day 3

Meal 1

2-4 egg whites•

2 strips of turkey bacon•

1 cup of low-fat milk•

Meal 2

6 oz of yogurt•

1 cup of fruit•

1 cup of vegetables•

1 cup of brown rice•

Meal 3

5 oz of chicken breast•

2 cups of vegetables•

Snack 1

Choose from the list

Meal 4

5 oz of lean steak•

2 cups of vegetables•

Snack 2

Choose from the list

Day 4

Meal 1

1 cup of hot cereal•

1 cup of fruit•

Meal 2

1 small fresh fruit • smoothie (under 300 calories)

Meal 3

3 oz of ham•

2 slices of whole wheal or • multi-grain bread

1 piece of fruit•

½ cup of soup•

Snack 1

Choose from the list•

Meal 4

1 small veggie burger•

2 slices whole wheat or • multi-grain bread

½ cup of brown rice•

1 cup of vegetables•

Snack 2

Choose from the list

Day 5

Meal 1

2 egg whites with veggies•

Meal 2

1 small whey protein • shake (under 300 calories)

Meal 3

1 cup of beans•

1 cup of brown rice•

1 cup of vegetables•

Snack 1

Choose from the list

Meal 4

4 oz of fish•

2 cups of vegetables•

Snack 2

Choose from the list•

Day 6

Meal 1

6 oz of yogurt•

½ cup of berries•

1 slice of cantaloupe•

Meal 2

1 cup of mixed fruit•

Meal 3

1 small veggie burger•

½ cup of beans•

½ cup of brown rice•

Snack 1

Choose from the list

Meal 4

3 cups of salad•

3 tbsp of low-fat dressing•

2 cups of vegetables•

5 oz of sliced chicken • breast

Snack 2

Choose from the list

Day 7

Meal 1

1½ cups of cold cereal•

1 cup of low-fat milk•

1 piece of fruit•

Meal 2

2 cups of salad•

3 tbsp of low-fat dressing•

Meal 3

1 cup of brown rice•

2 cups of vegetables•

Snack 1

Choose from the list

Meal 4

1½ cups of whole wheat • pasta

⅓ cup of tomato sauce•

5 oz of diced chicken • breast

Snack 2

Choose from the list