Diet

"My Buddy Diet”

Each Week for the next 13 weeks we will make

“My Buddy Diet – DREAM” lifestyle changes.

PHASE I: 13 Weeks

Week 1 - Launch Sequence Go

Diet:  This week will have to do with fluids: Intake and elimination

1. Start drinking eight 4 oz glasses of distilled or spring water a day.
2. Stop drinking all soda or soft drinks (diet or otherwise).
3. Stop drinking all sweet tea.
4. Start drinking water (not cold) with every meal - max 8 ounces.
5. Start leaving food on your plate at the end of every meal - Tell  yourself it's ok to leave food on your plate.
6. Stop ALL drive thru and fast food for 1 month. (more about this later)
7. Make a box of snack foods and junk food and give to family and friends.
8. Go through the fridge and get rid of junk foods. (Also give to family and friends)

Week 2 - We have launch

Diet: This week we start to change our eating habits

1. Continue Everything in Week 1. (If your still not complete with Week 1, do it this week with week 2)
2. Start a food diary - write down every thing you eat and drink for the next 6 weeks. 
3. Start drinking another two 8 oz glasses of water a day. (This makes a total of six 8 oz glasses of spring or distilled water a day so far.)
4. Start rethinking how you eat. We will shift our eating habits to a large breakfast, a large lunch and a small dinner. We will eat two healthy snacks per day. Snack 1 at about 2 hours before dinner and snack 2 at about 1 hour before bedtime.
5. Stop eating or eliminate all white foods from your diet. (white sugar, white bread, potatoes, rice, white pasta).
6. If you drink coffee start having only half as much as you have been having each day. Also if you put sugar or substitute in your coffee only use ½ as much in each cup.
7. Eat a piece of fruit every morning.
8. Start eating salad for dinner every night along with grilled fish or chicken.
9. With red meat start cutting your portions in ½ every time you eat. Eat no more than 6 oz at a time and no more than 4 times per week for now.
10. Start taking a daily Multi Vitamin. (men's pack or women's pack).    
    

Week 3 - We are on our way

Diet: This week we continue to change our eating habits

1. Continue Everything in Week 1 and Week 2. (If your still not complete with Week 1 or 2, do it this week with week 3)
2. Start drinking another two 8 oz glasses of water a day. (This makes a total of eight 8 oz glasses of spring or distilled water a day so far.)
3. Continue rethinking how you eat. Shift our eating habits to a large breakfast, a large lunch and a small dinner. We will eat two healthy snacks per day. Snack 1 at about 2 hours before dinner and snack 2 at about 1 hour before bedtime.
4. For Breakfast Start eating big. 1-2 pieces of fruit, a bowl of brand cereal (flakes) (use rice dream or soy milk if you can), and egg beaters 2 eggs. 
5. For your daytime snack eat a piece of fruit and drink water.
6. Cut your red meat to three times per week. No more than 6 ounces at a time.
7. Cut out all fried foods. Eat only broiled, or grilled.
8. From now on if you go to a restaurant and your eating with others decide up front what part of your meal your going to eat. Ask for the "to go" box up front and put the part your not going to eat in the box. Fill up on salad and fruit if possible. Remember no bread. 
9. If your still hungry at night after your PM snack then your probably not getting enough calories during the day. Eat 1/2 of a protien bar but drink lots of water.  

Week 4 - Making New habits

Diet: They say if you do something for 21 days it becomes a habit. 

1. Continue Everything in Week 1, 2 and 3. (If your still not complete with Week 1, 2, or 3 do it this week with week 4).
2. Your now drinking eight 8oz glasses of water a day while consuming NO soda (coke- diet or otherwise), no sweet tea.
3. Limit any alcoholic drinking to 1 glass of red wine per day. (if you don't drink all the better). No whisky, No beer. 
4. Cut your red meat to two times per week. No more than 6 ounces at a time.
5. Cut your dairy consumption. No milk. Use soy milk or rice dream for cereal in the morning.
6. This week add fresh veggies to your night salad. Try - carrots, radishes, broccoli, cabbage, cucumbers, sprouts, peppers, beats, and tomatoes.
7. Make healthy choices. You know the difference.
8. If your in a situation where it's impolite to not take a bite of something, or you really want a bite of something then take the bite; but, know you must stop. The best way is to cut off just a little piece and tell them it looks so good you just want a taste. Then if your host insist on still giving you a big piece, then eat just a bite and leave the rest. 

Week 5   Keep Up the Good Work

Diet: Remember what you eat is your diet. Your eating healthy.

1. Continue Everything in Week 1, 2, 3 and 4. (If your still not complete with Week 1, 2, 3 or 4 do it this week with week 5).
2. Drink your water. Water is the lubricant of life. Try to switch water from tap to distilled or spring only. Use distilled or spring for all cooking as well.
3. Add more breakfast to your day. 2 kinds of Fruit; Brand cereal or oatmeal (sprinkle on teaspoon of psyllium husk) ;egg beaters for 2 eggs; water.
4. Add two new vegetables to your eating plan this week at lunch.
5. Eating out at a restaurant? Pick restaurant carefully. Pre-plan your meal before you step in the door. Think Portion control. Eat more slowly. Take a bite put your fork down and don't pick it up until you have chewed and swallowed that bite. Leave food on your plate. 

Week 6   Your New way of eating is now your Lifestyle