The Ultimate Weight Solution Cookbook: Recipes for Weight Loss Freedom - Couverture rigide

McGraw, Dr. Phil

Couverture rigide

ISBN 10 : 0743264754 ISBN 13 : 9780743264754

Editeur : Free Press, 2004

Synopsis

Book by McGraw Dr Phil

A propos du livre

Extrait :

Chapter 1: Cooking the Ultimate Weight Solution Way

Listen, you can get down to size in the coming months, but you have to be different and do different -- right down to the way you cook. At first, it can be difficult, indeed a challenge, to weaken the grip of any habit, and old cooking habits are no different. When you think about some of your own cooking habits, such as frying foods, baking desserts, and cooking with a lot of sugar and fat, and you see how they are perpetuating your weight problem, you'll understand that you need to get rid of them; you need to change those habits.

In cooking, the change can be as simple as making a few ingredient substitutions, learning how to use spices and seasonings in new ways, or changing your cooking methods so that less fat or sugar is required. As you become nutritionally more aware, you'll discover that you can still cook most of your favorite recipes as long as you are open to making small and subtle adjustments in how you do things. The bottom line is that you must adjust your behavior so that you are willing to try some new techniques, leaving behind the old and the familiar. This cookbook will be right here to guide you as you do that.

Once you put a whole new way of cooking, one that will put you in control of your weight, at the top of your priority list -- call it a new track to run on -- this healthier way of cooking will become a part of your total health picture and your lifestyle. In fact, you'll begin to wonder why you didn't start cooking like this a long time ago. So, promise yourself now that you'll care enough about your weight and your health to do this -- and do it right!

Foods to Look for: High-Response Cost, High-Yield Foods

The recipes created for you in this cookbook are designed around nutrient-dense, hunger-curbing foods that I call high-response cost, high-yield foods. High-response means that the effort on your part, or response, that is required to prepare, chew, and ingest these foods is high, whereas the calorie payoff -- although healthy -- is low.

High-response cost foods take longer to eat, and thus encourage slower eating (a positive habit that is important to long-term weight control). These foods are hunger suppressors, meaning they produce satisfaction, the feeling of normal fullness you look for from a meal. From the perspective of weight management, high-response cost, high-yield foods support behavioral change. They encourage better eating habits, they are tremendously satisfying, they curb cravings and hunger pangs, and they defeat impulse eating.

What are some examples of high-response cost foods? In general, they include fresh fruits and vegetables, whole grains, lean proteins, dairy products, and healthy fats and oils. Take an apple, for example. It is coarse and takes a lot of chewing and grinding on your part to get it down. And it's also packed with fiber, which keeps your stomach from emptying too rapidly.

Most high-response cost foods also happen to be high-yield foods. High-yield foods are those that supply a lot of nutrients, in the form of carbohydrates, protein, fat, vitamins, minerals, fiber, phytonutrients, and other food components, relative to the low amount of calories they contain.

Look for more ways to include high-response cost, high-yield foods in your daily diet and you will increase your chances of success. (For a list of all the high-response cost, high-yield foods you can enjoy on my food plans, please refer to pages 150-417 of The Ultimate Weight Solution Food Guide.)

Foods to Limit or Avoid: Low-Response Cost, Low-Yield Foods

If you want the pounds to begin dropping away, there is a category of foods you must push yourself to limit or avoid altogether: low-response, low-yield foods. These foods require very little effort, or response, from you when you eat them. In plain terms, they are foods you just gulp and gain from -- quickly ingested, too convenient, requiring little or no preparation on your part. Junk foods, candy, convenience foods, and certain fast foods are all examples of low-response cost, low-yield foods.

Overindulging in low-response cost, low-yield foods can send you on a bullet train to becoming overweight and, potentially, obese because they lead to a considerable amount of mindless, uncontrollable overeating. When you eliminate or cut back on these foods, weight management becomes much easier and requires far less vigilance over what and how you eat.

Most low-response cost foods are also low-yield foods. That means they provide very little in the way of good nutrition or fiber, with a huge number of calories packed into a very small amount of food. What's more, they are processed and refined; that is, they have been altered in some fashion that devalues their nutrition by extracting fiber and other nutrients. They can make your body feel so physically imbalanced that, as a result, you often experience fatigue and low energy.

One of the most sabotaging aspects of low-response cost, low-yield foods is that they are hunger drivers. They do not keep you satisfied for very long and may make you even hungrier later. Here's why: You eat them so quickly that your body's natural stop-eating signals don't have time to kick in. So, you keep eating more and more of this stuff until you've eaten way beyond the point of fullness, and the unfortunate fact is that you're overfed with unnecessary calories and fat. (For a full list of low-response cost, low-yield foods, refer to pages 418-707 of The Ultimate Weight Solution Food Guide.)

A Three-Stage Plan to Weight-Loss Freedom

For those of you who have not yet read The Ultimate Weight Solution or The Ultimate Weight Solution Food Guide or who are reading it now, I want to provide you with an overview of the nutritional plan set forth in these books, broken down to the daily level of what to eat and when to eat it. This is not a fad diet that denies you the satisfaction of eating -- one of our most basic drives -- far from it. Nor does it require white-knuckle dieting. Because it includes such a wide range of satisfying high-response cost, high-yield foods, this plan provides a workable, sustainable three-stage plan for taking weight off and keeping it off.

Stage 1: The Rapid Start Plan

To begin, you should follow this fourteen-day, calorie-controlled, carbohydrate-modified plan that helps your body gear up for accelerated weight loss, detoxes you from sugar and refined carbohydrates, and conditions your taste preferences for healthier foods. In addition, the weight loss you achieve within just fourteen days will give you the confidence boost you need to move on to the next two stages and the rest of what you need to do. Here is a typical day on the Rapid Start Plan:

Breakfast

1 protein serving (egg, egg whites; lean turkey ham or turkey bacon)

1 starchy carbohydrate (whole-grain or high-fiber cereal)

1 fruit (piece of fresh whole fruit)

r1 low-fat dairy food (skim, low-fat, or soy milk; low-fat, sugar-free yogurt)

1 noncaloric beverage (coffee, tea)

Lunch

1 protein serving (lean meat, fish, poultry, or vegetarian protein such as tofu, legumes, or soy products)

2 nonstarchy vegetables (salad vegetables, broccoli, cauliflower, green beans, leafy vegetables, in virtually unlimited amounts)

1 fruit (piece of fresh whole fruit)

1 low-fat dairy food (skim, low-fat, or soy milk; low-fat, sugar-free yogurt)

1 noncaloric beverage (coffee, tea)

Dinner

1 protein serving (lean meat, fish, poultry, or vegetarian protein such as tofu, legumes, or soy products)

2 nonstarchy vegetables (salad vegetables, broccoli, cauliflower, green beans, leafy vegetables, in virtually unlimited amounts)

1 fat (1 tablespoon of any healthy fat such as olive oil, canola oil, or 2 tablespoons of a reduced-fat salad dressing, for example)

1 noncaloric beverage (coffee, tea)

Snacks

Fresh whole fruit, if not eaten with a meal

Low-fat dairy food, if not eaten with a meal

Raw vegetables

Stage 2: The High-Response Cost, High-Yield Weight Loss Plan

Stage 2 creates greater metabolic control so that your body uses more calories for energy and stores fewer calories as fat. This is because the foods you will eat are low in sugar and refined carbohydrates, as opposed to high-fat, high-sugar foods that tend to promote weight gain when eaten in excess. By avoiding the wrong kinds of carbohydrates, namely sugary processed foods, you gain a tremendous edge in managing your weight. Here is a typical day on Stage 2:

Breakfast

1 protein serving (egg, egg whites; lean turkey ham or turkey bacon)

1 starchy carbohydrate (whole grain or high-fiber cereal; whole-wheat bread, roll, or muffin)

1 fruit (piece of fresh whole fruit, 1/2 cup fruit canned in water or juice, 1 cup unsweetened fruit juice, or a serving of dried fruit)

1 low-fat dairy food (skim, low-fat, or soy milk; low-fat, sugar-free yogurt)

1 noncaloric beverage (coffee, tea)

Lunch

1 protein serving (lean meat, fish, poultry, or vegetarian protein such as tofu, legumes, or soy products)

2 nonstarchy vegetables (salad vegetables, broccoli, cauliflower, green beans, leafy vegetables, in virtually unlimited amounts)

1 starchy carbohydrate (brown rice or other whole grains; whole-grain bread or cracker products; potato or sweet potato; beans and legumes)

1 fruit (piece of fresh whole fruit, 1/2 cup fruit canned in water or juice, 1 cup unsweetened fruit juice, or a serving of dried fruit)

1 low-fat dairy food (skim, low-fat, or soy milk; low-fat, sugar-free yogurt; reduced-fat cheese)

1 noncaloric beverage (coffee, tea)

Dinner

1 protein serving (lean meat, fish, poultry, or vegetarian protein such as tofu, legumes, or soy products)

2 or more nonstarchy vegetables (salad vegetables, broccoli, cauliflower, green beans, leafy vegetables, in virtually unlimited amounts)

1 fat (1 tablespoon of any healthy fat such as olive oil, canola oil, or 2 tablespoons of a reduced-fat salad dressing; 1 tablespoon of nuts or seeds)

1 noncaloric beverage

Snacks

Fresh whole fruit, if not eaten with a meal

Low-fat dairy food, if not eaten with a meal

Raw vegetables

Stage 3: Ultimate Maintenance

Once you reach your ideal weight, you may liberalize the number of servings you eat of foods taken mainly from the high-response cost, high-yield list. Use the following daily serving allotments to assist in your food planning.

· Protein and protein substitutes: 3 servings

· Nonstarchy vegetables: as many as you like (don't skimp here)

· Starchy carbohydrates: 3 to 4 servings

· Fruits: 3 to 4 servings

· Low-fat dairy products: 2 to 3 servings

· Healthy fats: 1 to 2 servings

All the recipes you will find on the following pages can be folded into any of these three stages. By way of example, and to indicate just how much variety you can enjoy, at the end of this chapter I've provided a 14-day meal plan for the Rapid Start Plan that uses close to forty of the recipes in this book, making the challenges of life-long weight control easier for you to meet. The meal plan proves that you can quite literally feast your way to a trimmer body and make its health benefits an easy-to-maintain way of life.

In fact, when you eat and cook this way while following all seven keys to weight-loss freedom, you can expect to lose weight, and you will keep on losing weight steadily and satisfactorily as you stay on target for achieving your goal weight. It is also an excellent plan for lowering risk factors for chronic diseases, or as a way to simply feel better and experience far greater energy. (I've summarized the seven keys for you on pages 16-17.)

Using the Ultimate Weight Solution Recipes

As you map out your menus, commit yourself to checking the nutrient analysis at the end of each recipe. Each analysis includes values for calories, protein, carbohydrate, total fat, saturated fat, cholesterol, fiber, sugar, and sodium -- all information that is relevant to lifetime weight control and good health. Although I am not a fan of counting calories, calculating carbohydrate or fat grams, or multiplying nutrient percentages, I do believe that monitoring these nutrients from time to time is an effective way to keep yourself accountable and progress steadily toward your goals.

Unless otherwise specified, each analysis is based on a single serving. There is also a note at the end of each analysis that explains whether the serving counts as a protein, nonstarchy vegetable, starchy carbohydrate, fruit, low-fat dairy product, fat, or some combination of these. This is all valuable information you can use in your meal planning.

Very often, the recipes use a scant amount of healthy fat, low-fat dairy products, starchy carbohydrate, or egg, mainly for flavor and texture. The amount used is so negligible that you do not have to count it toward your fat, dairy, carbohydrate, or protein servings for the day. In addition, a number of free foods have been used to create many of the recipes. Free foods are very low in calories and carbohydrates per serving and include fat-free or sugar-free foods, such as fat-free cream cheese, fat-free sour cream, sugar-free pudding mix, or sugar-free gelatin desserts.

The serving sizes for each recipe approximate the amount you should eat at your meals. Staying mindful of your serving sizes can make all the difference in the world when it comes to losing, gaining, or maintaining your weight and is thus fundamentally important in successful weight management.

Of course, the larger the portion, the more calories it contains. Further, research has proven time and time again that serving large portions encourages people to eat more. It is simply a fact of eating behavior that people will eat what is put in front of them. If more food is there, they will eat more food.

If you are unsure of exactly how much to eat, here is a useful chart that defines for you exactly what healthy, sensible portions should look like. Use this information to determine the size and amount of your portions when you eat at home as well as when you dine out.

Food: Portion Size

Meat, fish, or poultry: Size of the palm of your hand, your computer mouse, or a deck of cards

Vegetables:

Raw: Size of your fist

Cooked: Size of your hand when cupped

Starchy carbohydrates

Cereal and cooked grains: Size of your hand when cupped

Bread: 1 slice, or the size of a computer disk

Bagel: 1/2 bagel

English muffin: 1/2 English muffin

Muffin: 1 cupcake wrapper

Crackers: Number of crackers listed in the recipe per serving or the food guide

Legumes and other starchy vegetables: Size of your hand when cupped

Fruit

Raw piece: Size of a tennis ball

Canned (in water or juice), or frozen: Size of your hand when cupped

Berries (raw or frozen), raw chopped fruit: Size of your fist

Dairy foods

Milk and yogurt: Size of your fist

Cottage cheese: Size of your hand when cupped

Cheese: Size of a pair of dice

Sandwich cheese: 1 slice, or the size of a computer disk

1 tablespoon of fats, oils, salad: Size of your thumb to the first joint, dressings, or nuts ...

Présentation de l'éditeur :

With more than 100 fantastic recipes, this cookbook is an essential tool to get results and free yourself from your problems with weight -- forever.

Dr. Phil is on a mission: to help as many Americans as possible lose pounds and never, ever regain them. And it's working: literally millions of people have lost weight steadily and successfully by changing their self-defeating behavior. Dr. Phil's bestselling books The Ultimate Weight Solution: The 7 Keys to Weight Loss Freedom and The Ultimate Weight Solution Food Guide were the first steps toward accomplishing this vital mission. The Ultimate Weight Solution Cookbook is another essential tool to get results and free yourself from your problems with weight -- forever.

Here are more than 100 fantastic recipes that abound with flavor and are exceptionally nutritious. Your whole family can benefit from a new, healthier way of eating. Enjoy delicious dishes like Banana Cream Pie, Southern Oven-Fried Chicken, Enchiladas with Barbecued Greens, Pot Roast Southern Style, Mocha Fudge Pudding, Beef and Broccoli Stir-Fry, Mushroom-Tomato Frittata, and Sweet Potato Pie. You're going to love shedding pounds while still enjoying your favorite foods. That's because great taste is actually one of the secrets to losing weight and keeping it off.

The Ultimate Weight Solution Cookbook also includes Dr. Phil's Rapid Start Plan, providing 14 days of preplanned menus designed to give you a jump-start on losing weight. Each day on the Rapid Start Plan includes one or more of the many great-tasting dishes in this cookbook.

Gaining real control over your weight, as opposed to yo-yo dieting, is in your hands. Dr. Phil shows you how to make changes in your life that are healthy, easy to maintain, and result in a slimmer, fitter you. When it comes to genuine weight control, Dr. Phil says, "You have a decision to make." Using this book is an important way to show that you have made the right decision.

À propos de cette édition

• Éditeur: Free Press
• Date d'édition: 2004
• ISBN 10: 0743264754
• ISBN 13: 9780743264754
• Reliure: Relié
• Nombre de pages: 240