Tag Archives: diet

Here’s What 1000 calories Per Day Can Be. Yum!

Have you been under the impression that it would be so little food that you’d starve? Think again. Here’s part of what I learned to lose 140 pounds permanently.

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Three great meals — total: under 1000 calories.

When you do the work to plan ahead (one of the Key Behaviors I teach) and learn the other technique I teach, you’ll find you can have plenty of scrumptious food that will fit your “caloric budget”. You’ll find that you can live well on 1000 calories per day and lose weight at a good pace. What’s more important, when you establish the habit patterns of eating the food you like in healthy caloric volumes, you’ll never have a weight problem again. I’ll lay out one day’s menu to give you an idea of how well you can live and lose weight at the same time.

Breakfast: Veggie and cheese omelette with buttered toast and coffee with real cream: 321calories.

This is an omelette I make at least once-a-week. With all the ingredients, even the buttered toast, it’s under 350 calories! That’s a lot less than a Denny’s Slam at over 1200! I’d have it more than once-a-week, but there are too many other good things I make!

I start with a small onion, sliced into rings, 1/4 of a green pepper, sliced, 1/4 of a red pepper, sliced, and a handful of quartered white mushrooms that I cook in a small covered saute pan with a tiny pat of butter, over a low-medium heat. You want the heat low enough so they don’t brown. They really steam in their own juices.

When the onions get limp and translucent, I add in 1/4 cup of egg substitute, like Eggbeaters, and let that continue to cook, covered over the low heat, while I toast the Publix low calorie bread.

I use a bit of Brummel and Brown spread on the toast, and then fold the omelette with 1/2 slice of Kraft fat-free cheddar inside. It’s terrific, and the whole thing is under 350 calories. I love my coffee in the morning, and I mix real half-and-half with fat-free to keep the rich flavor while trimming the calories, using Splenda to sweeten it, and the coffee is only about 30 calories a cup. This breakfast can’t be beat.

  • Onion = 30 c.
  • Pepper = 20 c.
  • Mushrooms = 20 c.
  • Butter = 20 c
  • Egg substitute = 70 c.
  • Cheese = 20 c.
  • Bread = 81 c.
  • Brummel and Brown spread = 20 c.
  • Coffee with cream = 30 c.

For lunch, Joey D’s Chicago Dog: 262 calories.

We are in the habit of lunch at Joey D’s once a week, and their Chicago Dog is a delight, and only 262 calories! They use a real Vienna Beef Hot Dog with a poppy seed bun and all the traditional trimmings: pickle spear, chopped onion, pickle relish, mustard, tomato slice and celery salt. I’ll usually have a Diet Coke with it. At 262 calories, it’s a fraction of what other typical sandwich-type lunches are in restaurants. In one of my other articles, I showed a burger and shake that was 2000 calories! The Chicago Dog seems like a lot, but its all the low calorie condiments that gives it the advantage over the high fat add-ons that others use.

  • Vienna Hot Dog = 120 c.
  • Poppy seed bun = 110 c.
  • Pickle spear = 3 c.
  • Tomato slice = 3 c.
  • Tbs chopped onion = 3 c.
  • Tbs sweet relish = 20 c.
  • tsp mustard = 3 c.

For dinner, grilled sirloin steak, fresh steamed asparagus and sour cream and chives mashed potatoes: 435 calories.

Many people think you have to give up beef to lose weight. Not true. In fact, one of the secrets of permanent weight loss is getting into the habit of eating everything you like in portions that will keep you at your desired weight for life. The meal above was just delicious, easy to fix, and came in at 435 calories. That brings the day to about 1000 calories, which will cause anyone to lose weight.

The steak is a 5 ounce sirloin. I buy a 2 pound sirloin when they go on sale and cut it into 4–5 ounce servings and freeze them in a gallon Ziplock bag. You can thaw one out when you want it, overnight in the fridge, on the counter for several hours or even in a small sealed Ziplock bag in some shallow room temperature water for 20 minutes or so. Grilling it is easy while the 5 ounces of asparagus is steaming for 9 minutes, and the 1/2 cup of Simply Potatoesmashed potatoes are in the microwave.

The buttery glaze you see on the asparagus is I Can’t Believe It’s Not Butterspray, really adds to the taste and palatability, and only 5 calories for 5 squirts

  • 5 ounce sirloin steak = 270 c.
  • 5 ounces asparagus = 40 c.
  • 1/2 cup mashed potatoes = 120 c.
  • 5 sprays, I Can’t Believe It’s Not Butter = 5 c.

Losing weight permanently can become easy!

Becoming successful at permanent weight loss takes work, but done right, it can become easy. It’s well worth it, believe me. I’ve maintained my ideal weight for thirty years now, after losing over 100 pounds, and it was the single most important thing that’s happened in my life. It changed everything for me, and it could for you. Read my book or listen to my audiobook to learn how.

Quit looking for easy, magical ways to solve your weight problem. As long as you do, you’ll avoid learning what you need to do to be successful, and you’ll stay overweight and unhappy like I was.

If you develop the right habits using behavioral techniques like I teach, it will eventually become easy, your new normal behavior, as natural and easy as the habits you have now, only they will keep you fit rather than making you fat. It’s not done with “will power” or just “making up your mind”. It’s done with the science of the mind.

 

Are There Any Weight Loss Products That Really Work?

(The author is a psychotherapist who lost 140 lbs. when he discovered his unique method, and he’s kept it off for over 30 years. Read about his method of fast permanent weight loss by clicking on the book cover to the right.)

YES! There are some great “weight loss products” that helped me lose 140 pounds permanently, and I’ll list them below.

1) I Can’t Believe It’s Not Butter Spray

Veggies are low in calories and very filling, but without a topping, they can be bland and boring. Butter and fatty sauces can make them taste great, but are loaded with calories. This spray “butter” adds next to nothing! There is less than one calorie per squirt! Ten squirts are less than ten calories, and your veggies are covered with a tasty buttery glaze! It will make any vegetable better.

 2) Egg Beaters

If you’re not paying attention, breakfast can be the highest calorie meal of the day, especially if you eat out, often over 1000 calories. Eggs are a good choice for breakfast because they are high in protein and will suppress your appetite, but they have lots of cholesterol, and they’re 75 calories each. The eggs substitutes are half the calories and no cholesterol! So, you can have the equivalent of two scrambled eggs and a piece of diet toast for a little over 100 calories! Add a real egg to the mix to improve the texture, or make it a veggie omelet, and you are still very low in calories, and it will keep you fueled and satisfied all morning.

3) Walden Farms zero calorie salad dressings

Two tablespoons of their balsamic vinaigrette is less than five calories, so I can make a big salad with lettuce, spinach, onions, tomatoes, mushrooms, broccoli, and peppers for about fifty calories total. I can have that with a Michael Angelo lasagna, a 4oz. hamburger with bun or a lamb chop, and have a very decent low calorie meal. Walden Farms makes six different “zero calorie” dressings (they get to label a serving zero if it is less than 5 calories), though the one I like is the balsamic vinaigrette. Clients have liked the others and you might too!

4) Low calorie frozen dinners

“Fast food” has become the staple for families with both parents working. It saves time and trouble, but it’s making us obese. There is a good alternative you can stock your freezer with, ready to eat in 5 minutes – Frozen dinners. Today we have an array of very decent frozen dinners from Lean Cuisine, Healthy Choice, Smart Ones, Kashi and others that appeal to the senses as well as the caloric budget. Many of these offerings are less than 300 calories and are great to have in the freezer when your plan to prepare the perfect fresh meal goes awry. They are also good to have at work for lunch.

5) Diet Soda Pop

I know diet soda has gotten a bad reputation, but it’s been a life saver for me. Water doesn’t appeal to me to have with lunch, and sugared soda and juices are loaded with calories. I know diet soda is not good nutrition, but I have seen no real science that backs up the scary stories saying it is so bad. My main health problem was obesity, and diet soda is one of the most important products that has helped me to achieve my ideal weight, excellent health and maintain them for over 30 years. I’d have died years ago if I hadn’t gotten rid of that surplus 140 pounds. I’m not afraid of diet soda. It’s helped save my life.

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There are lots of other foods that you’ll discover that are great “weight loss products”. For instance, if you start looking up the calories in regular food, you’ll find that a good old-fashioned hot dog and bun with mustard, relish and onions is less than 300 calories! I often had one for lunch as I lost 140 lbs.! I’ve maintained my ideal weight for over 25 years now, and I still have hot dogs regularly!

Permanent weight loss is within everyone’s grasp, and my book will teach you what you need to do to succeed. There is work involved, but if you’ve gotten through high school, you’ve done a lot more and a lot harder work than you’ll need to do to solve your weight problem. If you really want to solve your weight problem and you’re willing to do some reasonable work, you are ready to succeed. Read my book or listen to my audiobook.