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Diet

          

   

 

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  MIKEY DIET

 

10 commandments of weight control

without too much change in life style.

  

Listed in order of importance. 

 

    

  

    

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Motivation: 

 

99% of all persons on diets fail to maintain their

 diet for more than a year.

 

I eat when I'm hungry.

I eat when its time.

I eat when it's there.

I eat when I'm nervous.

I eat when I'm ravenous.

I've need to change my lifestyle.

 

 

  PERSONAL

This really

is pretty

lenient. 

MORTAL SIN: VENIAL SIN: COMMENTS:
  (Never ever.  Period.  Sorry.) (We're all human.)  
          
1.    Deep fried foods.    Fried foods.   Grilled or baked is best.
2.    Sugared soda and drinks.    Diet soda and drinks.   Substitute water or fizzy water. 
       
3.    Yellow cheese.    White cheese.   No cheese is best. 
4.    Spread (dripping) on foods.    Light spread on foods.   Still experience the essence. 
 5.      White sauces on pasta.     Red, marinara sauce on pasta.   Watch the pasta calorie count.
             
 6.      Fatty/processed meat - any type.     Pork / bacon / sausage.   Lean meats are acceptable.
       
7.    Deserts (sugar). / Chocolate.    Less sugar e.g. / 72% cocoa.   Fruits are best.  Carbs OK.
       
8.    Snacking - processed snacks.    Snacking - natural food OK.   Watch the extra calories
9.    Big fatty breakfast.    Limited breakfast with fiber OK.    Reduce calorie intake at lunch. 
10    Eating meal before bed.    Eating a snack within 1 hour.   Exception - snack with pills.
 

              When all is said and done, it's just a matter of calorie intake.  Less intake equals less weight.

Artificial sweeteners may cause people to eat more other higher calorie foods.   

 

   LOW FODMAP

 

  Eat / Drink This:  Careful:  Not This:
     BREAKFAST                 
    Water / CO2 Water   Soda Water    Sugar Water (soft drinks)
                
    Orange / juice, berries, grapes          
    Gluten free oats          
    Lactose free yogurt   Milk     
    Bananas          
    Eggs          
     LUNCH                 
    Raw vegetable wrap   Corn     
    Swiss Cheese   Sweet Potatoes     
                
     DINNER                 
     Lettuce   Nuts     
     Chicken, Beef          
     Rice    

 

    TRIPS
 

         Start taking a Stool Softener several days before the start of a trip.

         Stop eating "very" high fiber diet (e.g. oatmeal) 4 days prior to trip.

         Vitamin C equally through day. 

         Probiotic.

 

     BREAKFAST                 
    Grapes   Prunes   Kiwis  Oranges    Fruit juice. (fiber removed)   Eggs
    Flaxseed   Oatmeal   Yogurt   Bananas   Fried food
                Sugar  
     LUNCH                 
    Smoothie         Fizzy water tough on IBS
    Spinach Peas  Beans Green beans         Candy, cheeze, pizza, chips
    Walnuts, almonds             Processed food
                 Dairy products - e.g. Ice cream
    DINNER              
      Broiled chicken    Red meat
    Vegetables, Brown rice   Alcohol,  Caffeinated beverage     Wheat gluten
    More water - even before bed       White rice      
 

         Exercise.

         Stress is often the main issue.    

09/21/15