- Meal strategy: Three main meals, plus snacks so you're never hungry. No eating within 3 hours of bedtime. Consider dessert an every-other-day treat.
- Foods to eat and foods to avoid: Eat: Whole-grain carbohydrates; fiber; and nuts, which include healthy monounsaturated and polyunsaturated fats; protein such as lean meats (two-legged preferred) and fish. Avoid: Added sugars, simple carbohydrates, fructose as in high-fructose corn syrup, trans fats, non-whole grain flour, and enriched and/or bleached flour.
- Foods for a hunger emergency: Apples, almonds, walnuts, edamame (soybeans), sugarless gum, water, cut-up veggies, low-fat yogurt and cottage cheese.Foods that are good for substitutions: In any recipe or meal plan, you can replace any fruit or vegetable with another to make recipes to your tastes.
- Supplements to ensure intake of nutrients: Once a day, take a multivitamin as an insurance policy against less-than-perfect food choices (it's even better if you split the pill and take half twice a day). Through food and the multivitamin, you need to get a total of 1200 mg of calcium, 600 IU of vitamin D, 400 mg of magnesium, and 300 mg of pantothenic acid (vitamin B5). Also, take 2 grams of distilled fish oil for Omega-3 fatty acids and one half teaspoon of cinnamon daily. And make sure you get 10 tablespoons of cooked tomato sauce weekly.
- People to consult: Don't be afraid to enlist advice from qualified nutritionists and trainers. But one of you most important team members will be a support partner—someone who can encourage you (and be a deterrent to failure, too, because you won't want to report to that person a four-doughnut binge).How to handle mistakes: It's okay to make mistakes. The important thing is to catch them, recognize them, control them, and allow yourself the opportunity to get back on the right (waist-management) road.
Find out more about this book:YOU: On A Diet Revised Edition: The Owner's Manual for Waist Management