What kinds of foods would you avoid?
Salted foods, meats (like sausage, bacon, cured meats and fatty
cuts of steak like T-bone and rib-eye) that are high in saturated
fats, cereals that are sugar bombs, whole milk and (in some cases)
frozen yogurt, trans-fatty foods (margarine, fried foods, commercially
manufactured baked goods), hydrogenated vegetable oils, and processed
bakery products like white bread, bagels and doughnuts, and breads
labeled wheat instead of whole wheat, and some jellies, which
eliminate fiber and add sugar.
One time a week, you can eat anything. You want a Bavarian cream?
Eat it. You want a plate of wings? Eat it. You want fried alligator?
Eat it. The cheat meal is designed to reward you for good work
throughout the week, and help keep cravings in check.
Plan on six meals a day. Dieters include two or three of the
12 power foods at each of the three main meals and one or two
power foods as part of each of three smaller snacks. While there
isn’t much guidance about portion size, the author says
that eating from the power-food lists automatically reduces calories
since choices are, for the most part, light and lean. The exercise
part of the plan includes strength training three times per week,
abs exercises on two days and optional aerobic exercise two to
three days a week.
