Just Tell Me What to Eat
By Timothy S HarlanTo be specific this book should be called just tell me what to eat to lose weight. This is a 6 week weight loss plan which tells you day by day and meal by meal what to eat. The Book is full of charts and schedules that list the foods. All of the Dinners come with recipes for that day. Don’t have time to cook; there is also a backup restaurant plan and a backup precooked meal, but Dr Harlan strongly suggests that you cook your own meals. Although he suggests that you get in a routine for breakfast and Lunch he devotes a lot of time on what some of these meals might look like.
At first I was disappointed because there were no pictures, but then I realized that no pictures were needed. Most of the recipes are of foods we would all recognize. The book is full of healthy low calorie versions of things such as: chili made with Lentils, Taco Salad without the shell, low fat dirty rice, garlic lime flank steak, and mashed yams. All the recipes come with a complete list of nutritional facts, but the emphases is on losing weight by cutting down on calories, so if it makes 4 servings you know to eat one fourth of the food.This book is not a what to eat to lose weight fast weight loss plan, in fact Dr Tim is quite critical of those weight loss programs and pills that make fast weight loss seem easy. Invariably such weight loss is both unhealthy and nothing but water loss. He feels that anyone that is losing a half pound a week is doing quite well.
What to Eat for Breakfast
We have all heard that we should eat breakfast, but what and how much. Dr Tim tells you ecxactly what to eat for breakfast and how much. This chart is just one part of his book.
| Weekly Breakfast Options - Cereals | ||
| Cereal | Amount per Serving | Comment |
| Cherios | 1 cup (30 grams) | Multigrain is best |
| Kellogg's All Bran bran buds | 1/2 cup (45 grams) | |
| Kellogg's All Bran Extra Fiber | 1 cup | |
| Kellogg's All Bran Original | 1 cup | |
| Bite Size Shredded Wheat | 1 cup (52 grams) | Not frosted |
| Raisin Bran | 1 cup | |
| Total Whole Grain | 1 cup | |
| Total Raisin Bran | 1 cup | |
| Kashi Cinnamon Harvest | 1 cup | |
| Kashi GoLEAN | 1 cup (53 grams) | |
| Oatmeal | 1/4 cup | (before cooking) |
| Cream of Wheat | 1/4 cup | (before cooking) |
| A word about Ceareal Bars. Cereal Bars are for emergency only. Eating a granola bar for breakfast is not a good substitute for the right breakfast. Many of them have a lot of added calories (usually as sugar) and don't include the protein that you need to help you keep you satisfied through the morning. | ||
| TOPPINGS AND SPREADS FOR BREADS | AMOUNT | NOTES |
| Choose one only | ||
| Take Controlo Light Spread | 2 teaspoons | |
| Promise buttery spread Light | 2 teaspoons | |
| Smart Balance Light Buttery Spread | 2 teaspoons | |
| Preserves or jam | 2 teaspoons | Lower-sugar versions can save you calories |
| Reduced-Fat Cream Cheese | 2 teaspoons | The "light" cream cheese is best for spreading. I don't much like the fat-free version and use it mostly in baking. |
| Take controlo Light Spread and syrup or honey | 2 teaspoons spread and 1 tablespoon syrup or honey. | Topping for pancakes or French toast only. |
| PROTEIN | AMOUNT | NOTES |
| 1 Large egg | 1 egg | Cook in as little fat as possiblel |
| Peanut butter | 2 Tablespoons | A much better choice than other spreads. |
| low fat cheese | 1/2 ounce | |
| 2%, 1% or skim milk | 1/2 cup | |
| Non-fat yogurt | 1 cup | choose yougurt with no added sugar. |
| Breads should be consumed with a protein. Select one bread, one spread and one protein. | ||
What
to Eat for Lunch
I also
like what he says about what
to eat for lunch. " You must make your own lunch." Yes he
suggest 3 meals a day not 10. If you are eating every few
minutes you need to get a life. the main things he suggests for lunch
are sandwiches, leftovers and salads.
| SANDWICHES | |
| whole sandwich (2 servings) | Half Sandwich (single serving) |
| 2 slices whole wheat bread with | 1 slices whole wheat bread with |
| 2 ounces lean meat or | 1 ounces lean meat or |
| 2 ounces reduced fat cheese | 1 ounces reduced fat cheese |
| SANDWICH FILLING CHOICES | |
| Lean ham slices | Reduced-fat Monterey Jack cheese |
| Lean turkey slices | goat cheese |
| Reduced-fat Swiss cheese | 2 tablespoons peanut butter |
| SANDWICH SPREADS AND TOPPINGS | |
| SPREADS | TOPPINGS (AS MUCH AS YOU WANT) |
| Hellman's or best foods extra Light | Sliced Tomato |
| Mayonnaise: 1 tablespoon | Lettuce |
| Any coarsely ground mustard: | Arugula (rocket) |
| 1 tablespoon | Mache |
| Dijon-style mustard: 1 tablespoon | Spinach |
The heat of the book
is about what to eat for dinner. the recipes are easy basic
food with full nutrition values. why not buy the book now at
Amazon:
