Lose Weight Program > Diets to Safely Lose Weight

Eating should be fun, even when you are reducing. Especially wben you are reducing. The beauty of high-protein diets is that "they satisfy." Not only do protein calories step up your energy consumption and thus help you to reduce more effectively, but they go a long way to keep you from being eternally at odds with your appetite.



The diets given herewith may be followed as printed, or, if you have your own ideas about what you want to eat, you can use them as skeleton outlines ("skeleton" always has an appealing sound to the overweight) and make substitutions to your heart's content.

Remember only that the distribution of carbohydrate, protein, and fat calories should be roughly the same in the substituted food. For instance, if you aren't serving broiled liver tonight, you can look under the "Meat" section of the Two-Minute Calorie-Counting Table and quickly discover that beef pot roast will give you a very similar distribution of calories. For Friday dinners equivalent amounts of fish and sea' foods can be substituted.

Should you try to substitute a big glass of orange juice for half a beefsteak, you will quickly discover that although the calorie total is more or less the same, they aren't the same kind of calories. You begin to see why the old-fashioned way of calorie-counting is out.

By checking the proportions of the three kinds of calories - it's quickly done with the aid of the table - you are automatically protected against many dietary errors. You will find that you can't substitute meats for fruits, or eggs for vegetables, and get the same proportions of protein to other calories. But a great number of foods of the same general types are readily interchangeable.

What about vitamin values? Raw fruits and fresh vegetables, particularly citrus fruits and tomatoes, take care of your Vitamin C needs. Choose milk fortified with Vitamin D, and this, in addition to small amounts from eggs and large amounts from exposure of your person to sunshine, will take care of that vitamin. Milk and green plants are good sources of riboflavin, sometimes called Vitamin B. and sometimes Vitamin G, but happiest now under its rightful chemical name.

That leaves Vitamin A and the various B vitamins. Reducing diets are likely to be short of Vitamin A Milk provides fair amounts, as do eggs, but butter and cream, other good sources, are restricted because of their fat content.

Theoretically, plenty of Vitamin A can be absorbed from green and yellow leaves and vegetables. Practically, however, many reducers use mineral-oil salad dressings, which prevent effective utilization of the vitamin from plant sources, as we have seen. To be on the safe side, it is good protection on restricted diets to take a daily capsule or two of haliver oil or other A concentrates.

King of the B vitamins is thiamin, or Vitamin B,: It is one of the most vital of them all, but slimming diets that cut down on carbohydrates also reduce the need for thiamin. An occasional serving of liver will provide a good deal of Vitamin B" and other brothers of the B complex as well. For double assurance, you can buy flaked wheat germ at very reasonable prices and sprinkle a few spoonfuls on your cereal or in soups. Brewer's yeast is a concentrated source of B vitamins; many cereal foods now come fortified with thiamin.

Note you are allowed to drink as much black coffee or clear tea as you want. If you simply can't take these beverages without sugar, try a tablet of saccharin - halt a tablet per cup is usually enough. Saccharin is a drug rather than a food, but it has no untoward effect on most people and is regularly used by diabetics.

As for cream in your coffee, it's better - and you'll come to like it - just as well - if you use your daily glass of milk for mixing with coffee or tea in such proportions as you find palatable.

An excellent and flavorsome safeguard against vitamin deficiency is the Vitamin Cocktail, whose recipe you will find with your diets.

Now you are ready for your slimming diets!

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