Diet Day #4

And the REAL DIET begins! 

So today is the day to begin the 500 calorie a day diet....mentally I still think this cannot be a good thing!  I have all the veggies ready, the bottles of water...(ugh!) And most importantly the right frame of mind! 

One good thing to start this out...the scale was nice to me this morning!  203.6 already down a pound....One pound doesnt seem like much but its a start!  

Protocol: Day 4‐ either 23 or 40 OR UP TO 60 DAYS

Continue the drops and start the VLCD (very low calorie diet) not to exceed the below items

and trying to stay at 500 calories.

Protocol Diet

1. Liquids: You must drink at least two quarts of water, but up to a gallon is preferred. This

amount of fluid should be spaced throughout the day. It is best to use filtered water instead of

tap. (1 rule of thumb is to divide your weight in half and drink that many ounces of water

minimum per day).

2. Breakfast: Tea (herbal, green black etc.) in any quantity. You may drink tea or coffee

throughout the day if desired. You may sweeten your tea or coffee with stevia.

3. Lunch and Dinner: Your choice of 3.5 ounces (measured raw) of super lean beef, veal,

chicken breast, turkey breast, white fish, lobster, crab, shrimp. Ensure that the meat is very

lean with no marbling. All visible fat must be removed before cooking. The meat can be

cooked by broiling, grilling, or boiling with no additional fat or oils. Again, all meat is to be

carefully weighed in the uncooked state.

2 Vegetables, from the following list can be chosen per meal: (calories shown are for ½ cup)

Cauliflower (32) Lettuce, chard, bok choy, beet (13)

Broccoli (32) Asparagus (26)

Celery, fennel (8) ½ cup eggplant

Cabbage (24) 1 tomato (18)

Cucumbers (10) Radishes (13)

Green or red pepper (18) Zucchini

Spinach (23) Mushrooms (15)

Onions (49)

It is best to eat the vegetables raw if possible. You can eat celery, lettuce or cucumbers in any

reasonable portion if you are hungry.

1 Fruit, from the following list, may be chosen per meal:

10 Strawberries

½ Grapefruit

1 Orange

1 Apple

½ cup cherries, raspberries or blueberries

You may have the juice of one lemon per day as well as one tablespoon of milk per day.

With each meal you may choose a fat free or very low fat cracker serving that is around 50

calories per serving. Ryvita, stoned wheat thins, Melba toast, or grissini’s are great choices.