SUPPLEMENTS.

While you are concentrating on the weight-loss part of your program, you may lose sight of your vitamin and mineral needs. As backup, I recommend: 1. Multivitamin. There's no need to go crazy with lots of different pills or megadoses. A single multivitamin that contains 100 percent DV of most vitamins and minerals is fine. If you are a man or a menopausal woman, choose a "senior formula" brand that doesn't contain iron. There's no need to go crazy with lots of different pills or megadoses. A single multivitamin that contains 100 percent DV of most vitamins and minerals is fine. If you are a man or a menopausal woman, choose a "senior formula" brand that doesn't contain iron.

2. Calcium with vitamin D3 and magnesium. and magnesium. Many women trying to lose weight skimp on calcium-rich foods. To protect bone health, I recommend that Many women trying to lose weight skimp on calcium-rich foods. To protect bone health, I recommend that women only women only take a calcium supplement daily. (There is some evidence that too much calcium may increase the risk of prostate cancer. Men should talk with their doctors before taking calcium supplements.) Take 500 to 600 milligrams of calcium twice a day, for a total of 1,000 to 1,200 milligrams daily. (You need to split the dose because the body can only absorb about 600 milligrams of calcium at a time.) Choose a brand that also contains vitamin D take a calcium supplement daily. (There is some evidence that too much calcium may increase the risk of prostate cancer. Men should talk with their doctors before taking calcium supplements.) Take 500 to 600 milligrams of calcium twice a day, for a total of 1,000 to 1,200 milligrams daily. (You need to split the dose because the body can only absorb about 600 milligrams of calcium at a time.) Choose a brand that also contains vitamin D3 (cholecalciferol, the most potent form of vitamin D) and magnesium. (The amount of vitamin D (cholecalciferol, the most potent form of vitamin D) and magnesium. (The amount of vitamin D3 and magnesium in each tablet will vary by brand. Aim to get a and magnesium in each tablet will vary by brand. Aim to get a daily total daily total of 400 to 800 IU vitamin D of 400 to 800 IU vitamin D3, and 400 milligrams magnesium.) Although men men should not take calcium supplements, they may want to consider taking a total of 400 to 800 IU vitamin D should not take calcium supplements, they may want to consider taking a total of 400 to 800 IU vitamin D3 and 400 milligrams magnesium per day, including what they get from their multivitamin. and 400 milligrams magnesium per day, including what they get from their multivitamin.

JOY'S 4-STEP PROGRAM FOR WEIGHT LOSS Follow this program if you want to lose weight.

STEP 1...START WITH THE BASICS These are the first things you should do to start on a weight-loss program: - Calculate your basal metabolic rate and your maintenance calories.

- Begin an exercise program that combines aerobic and strength training.

- Eat regularly-every four to five hours-to keep your metabolism up.

- Consider taking a multivitamin to ensure healthy levels of vitamins and minerals.

- Women may consider taking a calcium supplement; men and women may consider taking a supplement of vitamin D3 and magnesium. and magnesium.

- Keep your pantry and refrigerator stocked with healthy foods from the grocery list below.

- Avoid or limit the worst weight offenders, including high-calorie drinks (including sugary soft drinks and fruit juices), low-quality carbs, and fatty proteins.

STEP 2...YOUR ULTIMATE GROCERY LIST My weight-loss plan allows you to mix and match your meals based on nutrient categories. The foods on this list are all healthy. Combine them according to the meal plan guidelines (Chapter 3).

FRUIT.

ALL FRUITS, but especially:ApplesApricotsBananasBerries (blackberries, blueberries, raspberries, strawberries)CantaloupeCherriesCranberriesDatesFigsGrapefruitGrapesKiwiLemonsLimesMangosNectarinesOrangesOranges, mandarin, canned in light syrup (for meal plan)PapayaPeachesPearsPineapplePlumsPrunesPumpkin pureeRaisinsTangerinesWatermelon

VEGETABLES (NOT INCLUDING STARCHY VEGETABLES).

ALL VEGETABLES, but especially:ArtichokesAsparagusBeetsBoysenberriesBroccoliBroccoli raabBrussels sproutsCabbageCauliflowerCeleryCollard greensCranberriesCuc.u.mbersEndiveGreen beansHoneydewKaleLettuce (all varieties)MushroomsOkraOnions (red, white)Peppers (all varieties, hot and bell)Pumpkin; 100% canned pumpkin pureeRhubarbSeaweedSpinachSwiss chardTomatoes and tomato pasteTurnipsWatercress

LEAN PROTEIN.

Beef, leanCheese (fat-free, reduced-fat)Cheese (for meal plan): reduced-fat Cheddar, goat, Parmesan, Romano, SwissChicken breastCottage cheese, reduced-fatEggs (esp. omega-3-fortified)FlounderHam, leanMilk (fat-free, 1% reduced-fat, enriched/fortified soy)Mozzarella, reduced-fatPork tenderloinSeafood and fish (especially anchovies, herring, mackerel [not king], Pacific oysters, rainbow trout, sardines, wild salmon)Seafood (for meal plan): smoked salmon, sushiShrimpTempehTofuTunaTurkey bacon, reduced-fatTurkey breastTurkey burgers, leanVealVeggie burgersYogurt (fat-free, low-fat)

HIGH-QUALITY STARCHY CARBOHYDRATES (INCLUDING STARCHY VEGETABLES).

AmaranthBarleyBeans (lima, lentils, black, kidney, navy, pinto, garbanzo)Breads, whole grain, reduced-calorieCarrotsCereals, whole grainCorn (fresh or frozen kernels)Crackers, whole grainMilletOat branOatmealPeas, greenPeas, splitPeas, sugar snapPita, whole grainPotatoes, sweetPotatoes, white (with skin)QuinoaRice (brown, wild)Rice branRice cakesSnow pea.s.soybeans (edamame)SquashTortilla (whole grain, spinach, tomato)Waffles, whole grainWheat berriesYams

FOODS THAT COUNT TOWARD HEALTHY FATS.

AlmondsAvocadoBrazil nutsb.u.t.ternuts (white walnuts)CashewsFlaxseed (ground, oil)HazelnutsMacadamia nutsOil, canolaOil, oliveOil, walnutOlivesPeanut b.u.t.terPeanutsPecansPine nutsPistachio nutsPsyllium seeds (ground)Soy nutsSunflower seedsWalnuts

MISCELLANEOUS.

Applesauce, unsweetenedBroth, beef, low-sodiumb.u.t.termilk, 1% reduced-fatChili powder, sweetCinnamon, groundCream cheese (fat-free, reduced-fat)Croutonsc.u.min, groundGarlicGarlic powderGuacamoleHoneyHot cocoa, dietHot sauceHummusJamKetchupMargarine spread, soft tub, reduced-fat, trans fat-freeMayonnaise, reduced-fatMustard, spicyMustard, DijonNonstick cooking sprayOil, sesamePaprikaPepper, groundSalad dressing, Caesar, reduced-calorie, or regular calorieSalad dressing, vinaigrette, reduced-calorieSalad dressing, vinaigrette, reduced-calorieSalsa, jarredSaltSalt subst.i.tuteSoup, misoSour cream (fat-free, reduced-fat)Soy sauce, reduced-sodiumSteak sauceSugarSugar subst.i.tuteThyme, driedVinegarVinegar, balsamic or red wineWheat germWorcestershire sauce

STEP 3...GOING ABOVE AND BEYOND To maximize weight-loss potential, here are some additional things you can try: - Keep a weight-loss journal.

- Be aware of the foods that entice you to enter an eating danger zone. Keep them out of your pantry.

- Don't mult.i.task while eating-focus and enjoy.

- Get enough sleep.

DON'T RUSH DINNERSpeed-eating through meals could be hurting your waistline. In an interesting experiment, women were invited to eat a pasta lunch on two different days. On one day, the women were given a small spoon and asked to take small bites, put the spoon down between bites, and chew each bite at least 15 times. On the second day, the women were given a large spoon and asked to eat as quickly as possible without stopping between bites. On both occasions, the women ate until they felt comfortably full. When researchers measured how many calories the women had eaten, they found that they ate 67 more calories when they ate quickly than when they ate slowly. Although this may not sound like much, calories add up. If you wolf down both lunch and dinner, it could mean an additional 134 calories per day, or 48,910 calories per year. That's the equivalent of 14 pounds. Once again, the tortoise beats the hare.

STEP 4...MEAL PLANS These sample menus include the foods and specific food combinations that will help you lose weight while feeling energized. Each meal is balanced with the right mix of high-quality carbs, protein, fat, and calories to help keep your blood sugars level and hunger at bay. Get ready to lose weight and feel flabuloss flabuloss!

Some things you should know: 1. All 42 meals-that's 14 options each for breakfast, lunch, and dinner (plus one bonus lunch, just because I couldn't decide which yummy option to eliminate!)-are presented at the lower caloric range to accommodate people who have lower caloric needs. For example, although breakfast meals throughout the book range from 300 to 400 calories, breakfast options in this chapter are approximately 300 calories (lunch options are approximately 400 calories, and dinner options are approximately 500 calories). If you have higher caloric needs and/or find yourself too hungry at any one meal, I've also included instructions for adding 100 calories to each meal.

2. Don't feel you need to be limited to the meal plans. You can enjoy all the recipes in this book in your personal nutrition plan because I've provided caloric information on each. If you find that there are certain meals you love, by all means, repeat them. Although variety will ensure you get a wide variety of vitamins and minerals in your diet, it is okay to revisit the meals you enjoy the most. Also, if you sometimes eat frozen entrees, choose brands that fit within your calorie range for that meal. For example, a quick dinner might include a Lean Cuisine entree and a pre-washed bag of salad with a reduced-calorie dressing. When eating out, keep your choices simple-grilled fish with steamed veggies and salad with dressing on the side. If you have some extra calories to play with, you may consider having a gla.s.s of wine with dinner or fresh berries for dessert.

3. Every day, choose one one option for each of the three meals-breakfast, lunch, and dinner. Then, one or two times per day, choose from my variety of suggested snacks. Snacks are grouped according to their calorie amounts ("100 Calories or Less" and "100 to 200 Calories"). Your job is to strategically pick snacks that fit into your personal program. You may also enjoy up to one daily item on the Fun Foods list. Pay close attention to the number of snacks you choose (and their portions)-when you're trying to lose weight, everything counts. option for each of the three meals-breakfast, lunch, and dinner. Then, one or two times per day, choose from my variety of suggested snacks. Snacks are grouped according to their calorie amounts ("100 Calories or Less" and "100 to 200 Calories"). Your job is to strategically pick snacks that fit into your personal program. You may also enjoy up to one daily item on the Fun Foods list. Pay close attention to the number of snacks you choose (and their portions)-when you're trying to lose weight, everything counts. Carefully note my recommendations for teaspoons and tablespoons. There are three teaspoons in a tablespoon-a mistake could get you three times the calories you counted on! Carefully note my recommendations for teaspoons and tablespoons. There are three teaspoons in a tablespoon-a mistake could get you three times the calories you counted on!

4. For the first week, starch is omitted from dinner-all starch, even high-quality starch like sweet potatoes, brown rice, peas, and b.u.t.ternut squash. Instead, your dinner for the first seven days is comprised of lean protein and non-starchy vegetables like broccoli, peppers, cauliflower, salads, and more. I use this approach during the first week because many successful clients have found it incredibly effective...I'm sure you will, too! will, too! If you miss eating starch with dinner, rest a.s.sured you'll be seeing them again-moderate amounts are incorporated during week two. If you miss eating starch with dinner, rest a.s.sured you'll be seeing them again-moderate amounts are incorporated during week two.

5. Beverage calories are not not included. I encourage you to drink plenty of water with your meal, and two 8-ounce gla.s.ses of water included. I encourage you to drink plenty of water with your meal, and two 8-ounce gla.s.ses of water before before eating lunch and dinner (this will help keep you hydrated eating lunch and dinner (this will help keep you hydrated and and thinking about our plan). If you'd prefer something other than water, stick with any preferred noncaloric beverages. Enjoy coffee and tea plain or with fat-free milk (and optional sugar subst.i.tute). thinking about our plan). If you'd prefer something other than water, stick with any preferred noncaloric beverages. Enjoy coffee and tea plain or with fat-free milk (and optional sugar subst.i.tute).

BREAKFAST OPTIONS.

(Approximately 300 to 400 calories)

Each breakfast option is approximately 300 calories. If you'd like to increase to 400 calories, follow the instructions for adding 100 calories.

Fiesta Vegetable Omelet with Toast In heated pan coated with nonstick cooking spray, saute cup chopped onion, cup sliced mushrooms, and cup chopped bell pepper (red, yellow or green) until soft. Beat 1 whole egg with 3 egg whites, pour over the sauteed vegetables, and add preferred seasonings. When bottom is cooked, gently flip. Fold omelet over and cook until egg mixture is firm. Serve with 1 toasted slice whole wheat bread (or 2 slices reduced-calorie bread), and top with 1 teaspoon reduced-fat, soft tub, trans fat-free margarine spread.

To add approximately 100 calories: Add cantaloupe, 1 banana, or 1 cup berries.

Cold Cereal with Milk and Fruit 1 cup whole grain cereal (120 calories or less per -to 1-cup serving and 3 grams or more fiber). Serve with 1 cup milk (fat-free, skim plus, 1% reduced-fat, or reduced-fat enriched/fortified soy milk) and sliced banana (or 2 tablespoons raisins or cup berries).

To add approximately 100 calories: Add 1 hard-boiled egg.

Strawberry-Banana Cottage Cheese with Almonds 1 cup fat-free or 1% reduced-fat cottage cheese mixed with sliced banana, cup chopped strawberries, and 1 tablespoon slivered almonds. For the cottage cheese, you can subst.i.tute 1 cup fat-free plain or flavored yogurt (180 calories or less).

To add approximately 100 calories: Add another tablespoon slivered almonds and 1 tablespoon wheat germ or ground flaxseed.

PB&J English m.u.f.fin 1 toasted whole grain English m.u.f.fin, each half spread with 1 level teaspoon peanut b.u.t.ter and 1 teaspoon jam. Serve with grapefruit (or 1 orange, peach, or plum).

To add approximately 100 calories: Use a total of 2 level teaspoons peanut b.u.t.ter and 2 teaspoons jam on each m.u.f.fin half.

Scrambled Eggs with Turkey Bacon and Fruit Beat 1 whole egg with 2 egg whites. Cook in heated pan coated with nonstick cooking spray, adding any preferred chopped vegetables (onion, red and green peppers, tomato). Enjoy with 2 strips reduced-fat turkey bacon and 1 orange (or grapefruit or cantaloupe).

To add approximately 100 calories: Add 1 egg white (3 total) and 2 strips of turkey bacon (4 total).

Oatmeal with Berries and Nuts cup dry oatmeal prepared with water, topped with 2 tablespoons chopped nuts (walnuts, pecans, soy nuts, slivered almonds) and cup berries (sliced strawberries, blueberries, raspberries, and/or blackberries). Sweeten with optional sugar subst.i.tute.

To add approximately 100 calories: Enjoy a side serving of 6 ounces fat-free plain or flavored yogurt (100 calories or less).

Skinny Breakfast Burrito Beat 1 egg with 2 egg whites. Scramble in heated pan coated with nonstick cooking spray. Mix cooked eggs with cup black beans and 2 tablespoons shredded fat-free or reduced-fat cheese. Wrap in 1 whole grain or spinach tortilla (100 calories or less). Add optional onion, bell pepper, salsa, and/or hot sauce.

To add approximately 100 calories: Add 2 tablespoons fat-free cheese and 2 tablespoons reduced-fat sour cream or guacamole.

Apple Slices with Peanut b.u.t.ter 2 level tablespoons peanut b.u.t.ter spread over 1 sliced apple (or banana).

To add approximately 100 calories: Add 1 level tablespoon peanut b.u.t.ter (for a total of 3 level tablespoons).

Toast with Cream Cheese, Tomato, Onion, and Lox 2 toasted slices reduced-calorie whole wheat bread (45 calories or less per slice), each topped with 1 tablespoon fat-free or reduced-fat cream cheese, sliced tomato, onion, and 2 ounces smoked salmon.

To add approximately 100 calories: For the reduced-calorie bread, subst.i.tute 2 slices regular whole wheat bread, or instead add cup fruit salad.

Ham and Cheese Omelet with Toast Beat 1 whole egg with 2 egg whites. Cook in heated pan coated with nonstick cooking spray. Add 2 ounces diced lean ham. When bottom is cooked, gently flip. Top with 2 tablespoons shredded fat-free cheese. Fold omelet over and cook until cheese is melted and egg mixture if firm. Season with preferred herbs. Enjoy with 1 slice whole wheat toast (or 2 slices reduced-calorie whole wheat toast) topped with 1 teaspoon reduced-fat, soft tub, trans fat-free margarine spread.

To add approximately 100 calories: Add an additional slice of whole wheat toast topped with 1 teaspoon reduced-fat, soft tub trans fat-free margarine, or cantaloupe.

Whole Grain Waffles with Yogurt 2 frozen whole grain waffles, toasted and topped with 6 ounces fat-free flavored yogurt (100 calories or less) and 1 tablespoon wheat germ (or ground flaxseeds).

To add approximately 100 calories: Add 1 cup berries (or 2 tablespoons chopped walnuts, pecans, slivered almonds, peanuts, or soy nuts).

Rice Cakes with Cottage Cheese and Tomato 3 rice cakes topped with sliced tomato, onion, and 1 cup fat-free or 1% reduced-fat cottage cheese.

To add approximately 100 calories: Add cantaloupe (or 1 apple, 1 banana, or mango).

Peanut b.u.t.ter Pita and Yogurt 1 (70-calorie) whole grain pita bread (or 1 slice whole wheat bread) with 1 level tablespoon peanut b.u.t.ter. Enjoy with 1 cup fat-free plain or flavored yogurt (120 calories or less).

To add approximately 100 calories: Add 1 regular-size whole wheat pita bread (150 calories or less) and 1 extra teaspoon (not tablespoon) peanut b.u.t.ter.

Tomato-Cheddar Melt 2 slices reduced-calorie whole wheat bread, lightly toasted. Top each slice with sliced tomato, optional onion, and -ounce slice reduced-fat Cheddar cheese. Bake in 350F oven until cheese melts. Enjoy with 1 cup fresh berries (or 1 apple or 1 grapefruit).

To add approximately 100 calories: For the 2 slices reduced-calorie bread, subst.i.tute regular whole wheat bread (or add 6 ounces fat-free plain or flavored yogurt-100 calories or less).

LUNCH OPTIONS.

(Approximately 400 to 500 calories) Each lunch option is approximately 400 calories. If you'd like to increase to 500 calories, follow the instructions for adding 100 calories.

Ham and Cheese Sandwich 2 slices reduced-calorie whole wheat bread (45 calories or less per slice), toasted. On 1 slice, layer 1 tablespoon reduced-fat mayonnaise, optional spicy mustard, 4 ounces lean ham (or smoked turkey), and 1 ounce fat-free or reduced-fat cheese. Top with sliced tomato, onion, and remaining slice of bread. Enjoy with 1 cup baby carrots.

To add approximately 100 calories: For the reduced-calorie bread, subst.i.tute 2 slices regular whole wheat bread, or add a side serving of 6 ounces fat-free flavored yogurt, or 1 apple.

Caesar Salad with Grilled Chicken or Shrimp Unlimited Romaine lettuce leaves topped with 4 ounces grilled chicken or cooked shrimp, 3 tablespoons grated Parmesan cheese, and optional anchovies (4 fillets). Toss with 4 tablespoons reduced-calorie Caesar dressing (40 calories or less per tablespoon) or 1 to 2 tablespoons regular Caesar dressing.

To add approximately 100 calories: Enjoy with 1 whole wheat pita (70 calories) or add cup croutons to the salad.

Cottage Cheese with Cantaloupe and Almonds cantaloupe filled with 1 cup fat-free or 1% reduced-fat cottage cheese, topped with 2 tablespoons slivered almonds (or chopped walnuts or sunflower seeds). For the cottage cheese, you can subst.i.tute 1 cup plain or flavored fat-free yogurt (180 calories or less).

To add approximately 100 calories: Add 2 tablespoons chopped nuts or seeds, for a total of 4 tablespoons.

Open-Faced Tuna Melt Mash 3 ounces water-packed light tuna (or canned wild salmon or chicken breast) with 2 to 3 teaspoons reduced-fat mayonnaise, minced onion, and freshly ground black pepper. Spread on 2 slices reduced-calorie whole wheat toast (45 calories or less per slice). Top each open slice with thinly sliced tomato and small (-ounce) slice fat-free or reduced-fat cheese (any variety, including Cheddar, Swiss, or American). Bake in 350F oven until cheese melts. Enjoy with crunchy celery and red, yellow, and green pepper sticks.

To add approximately 100 calories: Use the entire 5-ounce can of light tuna in water (or 5 ounces salmon or chicken breast) and add 2 to 4 tablespoons reduced-calorie dressing to your veggies for dipping.

Turkey Burger with Veggies 1 (5-ounce) lean turkey burger or veggie burger (250 calories or less) with lettuce, tomato, onion, and 2 tablespoons ketchup. Serve on whole grain bun or in 1 (70-calorie) whole wheat pita pocket. Enjoy with 1 cup steamed vegetables (broccoli, cauliflower, spinach).

To add approximately 100 calories: Enjoy the burger on 1 whole bun, and top the steamed vegetables with 1 tablespoon grated Parmesan cheese (or 2 teaspoons reduced-fat, soft tub, trans fat-free margarine).

Mediterranean Pita and Yogurt Spread 1 medium whole wheat pita (150 calories or less) with 1/3 cup hummus, then stuff it with shredded lettuce, thin slices tomato, onion, and cuc.u.mber. Enjoy with 6 ounces fat-free plain or flavored yogurt (100 calories or less).

To add approximately 100 calories: Add 5 sliced olives to the pita sandwich and enjoy the yogurt with 1 cup fresh berries.

Broccoli-Cheese Omelet with Salad Saute 1 cup broccoli florets in nonstick cooking spray until soft. Beat 1 whole egg with 3 egg whites and pour around broccoli. When bottom is cooked, gently flip. Top with 3 tablespoons shredded fat-free or reduced-fat cheese. Fold omelet over and cook until cheese melts and egg mixture is firm. Season with preferred herbs. Enjoy with mixed green salad tossed with 1 to 2 teaspoons olive oil and unlimited balsamic vinegar or fresh lemon juice (or 2 to 4 tablespoons reduced-calorie dressing).