|
"2 weeks ago I started the SMD for the first time. Today
is my last day and I have lost 13lbs. Tomorrow I'm going to switch over to KT for the next 2 weeks. The problem is that being
an 'emotional eater', I don't feel confident enough to make sensible food choices on a daily basis yet. I think the best thing
for me to do is plan a weeks worth of meals, in advance, so that I have a set menu to follow again. Am I right in thinking
that I can use the SMD 'on'
menu as a starting point and then either add to, or substitute the given meals with the meal
ideas listed on the Keep Trim section of the web site? I've made a very positive start but I've a ways to go yet and am worried
that I might gain during the 'off' weeks. Any
other 'emotional eaters' out there know just how damaging a little thing
like that can be. I'm working on dealing with things differently but I'm not there yet! I'd like to hear from anyone whose
been on, or is going through, the 2 on/2 off programe cycle.
Any thoughts, suggestions, or tips you may have, to help me
along would be most welcome.thanks" -Nikki
- The Keep Trim program is not written out like the Scarsdale
Diet.
- It is a two week period of time to learn behavioral modifications
and make up your own menus.
- It is a maintenance period designed to readjust your
basal metabolic index to your lowered weight, and "lock in" your loss, so you won't regain when you resume normal eating again.
- Also, its like an ongoing weight loss thing, so you should still lose, even though the
purpose is to maintain what you've lost so far and reset your body's metabolism setpoint.
- Many members have had success by trying one of the alternate
diets for these two weeks.
- Refer to the member suggestions at the bottom of this page
for more ideas and information.
The second two weeks on keep trim are almost the same as the regular diet, except that
you have to plan your own meals. Comparing the list of rules on SMD vs KT, they look almost exactly the same. There are, however,
many enjoyable extras during Keep Trim weeks:
What is added in during Keep Trim:
low-fat milk or skim milk
low-fat or
fat free yogurt (no sugar)
Cheese (cheddar, swiss, american, camembert, etc (preferably low-fat & part-skim) &
low-fat cottage)
2 slices protein bread a day (or other sugar free breads)
Low-Calorie Dressings (no more than 15 calories
per tablespoon)
Sugar-free jellies, jams & preserves
Fruit Juice - No sugar added
Vegetable Juices (sugar free)
3
eggs a week
Soups (fat-free, no cream or whole milk)
Nuts (eaten sparingly)
No-sugar gelatin for dessert
1 small
alcoholic drink a day (1 1/2oz liquor, 4.5 oz dry wine, 8 oz light beer)
in addition to the usual:
Fruits
- any fruit desired
Vegetables & Greens - your choice, unlimited
All Lean Meats
Chicken & Turkey
Fresh
& Frozen Fish
Shellfish
Herbs & Spices
Condiments in moderation
If you are afraid to make your own decisions just yet, you can follow one of the alternate diets for the keep-trim
weeks. The choices are Gourmet Diet, Money Saver Diet, Vegetarian Diet, International Diet.
Many members have had success by trying one of the alternate diets for these two weeks.
"What do I do now?"
Successful Scarsdale Medical Dieters obviously want
to know what they have to do after the first 14 days. For instance:
"I am looking and feeling much better, but want to
lose 15 more pounds. Can I continue on the Scarsdale Medical Diet for 2 weeks right now?"
No - you cannot extend the two weeks of the SMD to
4 consecutive weeks.
It is very important to be developing good lifetime
eating habits. Switch to the "holding pattern" for the next 2 weeks - the Keep-Trim Program.
This is spelled out in detail. The instructions are
simple and easy. Follow them religiously, and you will in all likelihood lose additional weight. Certainly there should be
no increase.
If you analyze the Keep-Trim (KT) Diet, you will immediately realize that it follows the same
principles as the 2 week SMD. It is low-fat, low carbohydrate, but not as specific or confining - for the simple reason that
I am trying to help you develop food dietary habits unknowingly and painlessly.
GREAT VARIETY OF DO's on KEEP TRIM EATING
The following is a basic list of foods
for your choice on Keep-Trim Eating:
All Lean Meats - hot or cold - Beef, Lamb, Veal, Lean Ham & Pork; always
trim off visible fat before eating.
Chicken & Turkey - hot or cold - cooked in a variety of styles and recipes
- not fired; always trim off skin and any visible fat before eating.
All types of fresh & frozen fish -
avoid
those canned in rich sauces. Cook to your taste, but butter, margarine, oild, shortenings, or other fats should not be used
in preparation.
All types of shellfish - Shrimps, scallops, lobster, oysters, clams, crab are fine.
Eggs any
style -but no more than three a week - prepared without butter, margarine, oils, other fats; enjoy scrambled eggs, omlets,
boiled, hard cooked, poached, fried( in a little instant chicken broth, or a skillet coated with non-stick vegetable spray.)
Cheeses- low-fat cottage cheese, low fat pot cheese, American Cheese, Cheddar, Swiss, Camembert - in fact, practically
any cheese.
Soups, consomme, bouillon, with vegetables, meats, chicken, fish - without cream, whole milk, or fat.
Vegetables - generous servings of your favorite selection
Fruits - apples, oranges, pears, cherries, plums,
grapes, grapefruit, melons, watermelon - any ruit you desire.
Fruit and vegetable juice may be enjoyed, but only natural
fruit juices with no sugar added - apple, orange , grapefruit, etc. No-sugar tomato juice and Mixed-vegetable juices are fine.
Nuts may be eaten sparingly - walnuts, cashews, pecans, many of your favorites.
Bread is permitted on Keep-Trim
Eating, but limit yourself to 2 slices per day, preferably protein bread. You may have other breads and rolls for a change,
as long as you don't exceed the limitation and don't select any breads, rolls or muffins with sugar content or coatings.
No-sugar
jellies, jams, preserves may be used in moderation.
Green salads, almost any and every combination of greens you can
imagine and in whatever quantities you wish is allowable, laced with low-calorie dressings (not more than 15 calories per
tablespoon), or with lemon, vinegar, and non-oily mixtures.
Beverages, hot or cold, as much as desired - coffee, tea,
no-sugar diet sodas; no sugar; you may use sugar substitues. Skim or lowfat milk may be added to coffee and tea, if desired.
Condiments - ketchup, coctail sauce, mustard, horseradish, pickle relish, pickles, olives of all types, in moderation
(Sugar free /Low Carb recommended)
Herbs, seasonings, spices, to your taste
.
An alcoholic drink daily, dry
(not sweet), if desired- 1 1/2 ounces of hard liquor, or 4 1/2 ounces of dry wine. You may have Scotch, bourbon, rye, Canadian
whiskey, vodka, gin, dry rum, cognac and other dry brandies. No sweet cordials or liqueurs. No sweetened mixed drinks. A dry
martini or dry manhattan are okay, but not sweet cocktails like old fashions or whiskey sours. No mixtures with sugar sodas;
use " no-sugar" diet sodas or club soda instead.
All dry red, white, rose wines, dry champagne, and dry sherry are fine.
No port, sweet sauterne, or other sweet wines. Only low-calorie beer is permitted.
ALL-IMPORTANT DON'TS
The Don'ts listed in the following, in detail, should answer any questions you may have:
1. Don't use sugar; you may
use sugar substitutes.
2. Don't use cream.
3. Don't use whole milk; use skim or low-fat milk, if you wish, in moderation.
4. Don't eat ice cream, ice milk, frozen custard, sherbert, or any frozen products that contain sugar or milk fats.
5. Don't eat cakes, pies, cookies, sugar jellies, jams, preserves.
6. Don't eat candy or chocolate.
7. Don't
eat potatoes, rice, sweet potatoes, yams, lima beans, baking beans, kidney beans, avocado.
8. Don't eat spaghetti, macaroni
products, noodles, other flour based foods.
9. Don't eat sausage, bologna, salami, etc., or fatty meats.
10. Don't
eat sweet desserts made with sugar; you may enjoy no-sugar gelatin desserts in all flavors.
11. Don't add rich dressings,
mayonnaise, or other similar salad dressings.
12. Don't use butter, margarine, oils, bacon fat, shortening, or any kind
of fat in cooking, or as spreads or dressings.
13. Don't eat peanut butter.
14. Don't eat more than two slices of
bread per day, preferably protein bread toasted.
|
