I had been searching for a good diet and exercise book to follow for some time. After browsing at Borders, a bit of oogling by my boyfriend led me to Jackie Warner's book This is Why You're Fat And How to Get Thin Forever (he was checking out her terrific abs - can't say I blame him). I decided to shell out the $26, buy it and try it.
Here are some of the most useful dietary changes she suggests:
• Drink 2-3 liters of water with lemon juice a day.
• One daily whey protein powder mixed with 8 oz. of water.
• 1 Decaf herbal tea at night (to curb cravings)
• Supplement with a good multivitamin, Omega 3, Vitamin C, and free form amino acids (the BCAAs).
Jackie Warner's Diet - The 5+2 Food Plan
Eat clean for five days, get 2 cheat meals on the weekend (make sure each cheat meal doesn't go above 1500 calories). The specifics:
• Eat four 4 oz. servings of lean protein a day (i.e., chicken, tilapia, tuna, turkey, sirloin, pork tenderloin, eggs, greek yogurt, low fat cottage cheese, low cal cheese, garbanzo beans, red beans, bean soups, whey protein, etc.)
-->2 eggs is one serving of protein
-->limit dairy to no more than 1 serving of protein per day
-->daily scoop of whey protein counts as 1 serving
• Eat 3 cups of vegetables a day
• Eat 2 whole fruits a day
• Eat 2 one-cup servings of whole grains a day (brown rice, oatmeal, whole grain products)
• 1 Serving (2Tbsp) of healthy fats per day (olive oil, flaxseed oil)
--> Eat 5 times per day, 3 meals with 1 midmorning and 1 midafternoon snack.
Breakfast: Protein, Grain, Fruit (2 eggs, 1 cup of oatmeal, 1 cup of fresh berries)
Snack: Protein Shake (1 scoop protein powder with water)
Lunch: Protein, Vegetable (baked chicken breast, 1 cup frozen veggies)
Snack: Vegetable (frozen single serving veggie)
Dinner: Protein, Grain, Vegetable (lean sirloin steak, 1 baked sweet potato, 1 serving frozen veggies)
Now, the book has a lot more information on what you should eat and why, as well as tons of sample menus and recipes. There's a whole section on how to diet in the real world, what really counts when reading a food label (max sugar content for example), what cocktails to avoid and what exactly she means by a cheat meal. For a full understanding of her diet I suggest buying her book. There's way too much information in it to reduce down to a single posting. It's a quick read and from someone who hates paying full price for a book - definitely worth it.