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Weight Loss Journal

Starting now on , I'll be posting my weight loss regimen including my routine exercise, meal low calorie plan, pictures of before and after as well as weight lost and gains.

General Rules

Instruction for following the daily meal plan

The foods allowed in this meal plan divided into groups called exchange lists. Menus should be planned on the basis of the daily meal plan. Foods in the same list are interchangeable, because in the quantities specified, they provide approximately the same amounts of carbohydrate, protein, and fat. For example, when your meal plan calls for one bread exchange, any item in List 4 may be used in the amount stated. If two bread exchanges are allowed, double the special amount or use two single exchanges of two different foods in List 4. A day's sample are given to illustrate correct use of the exchange lists.

Since an adequate understanding of this meal plan is essential to its proper use, consultation with a professional (preferably a physician, dietitian, or nurse) is recommended at this time you are given the meal and at regular intervals as needed.

Measuring food

Because portion size is important, all foods should be measured with standard measuring cups and spoons. All measurement should be level. A small kitchen scale is convenient for weighing foods. Cooked foods are measured after being cooked.

Food Preparation and selection.

Meats can be baked, boiled, roasted, or broiled (indoors or on outdoor grill). Frying food in special nonstick pans or using vegetable oil spray is allowed. When fat is used for frying, the amount of fat must be subtracted from the total fat exchange in the meal plan.

Many herbs and spices are allowed to season foods, including:

bay leaf
*bouillon cubes
*celery salt
chili powder
curry powder
flavoring extracts
garlic, fresh, juice, powder, or salt*
*meat broth
noncaloric sweeteners
onion, juice, powder, or salt*
poultry seasoning
*soy sauce
*tabasco sacue

Other foods allowed in the reasonable amounts: coffee, tea, diet beverages without sugar, unflavored gelatin, artificially sweetened fruit-flavored gelatin, dill pickles,* and cranberries or rhubarb without sugar.
*should be avoided on low-sodium diets.

Foods to be avoided unless permitted by doctor

avoid adding sugar, honey, jam, jelly, preserves, syrups, molasses, and sweetened condensed milk to prepared foods. Do not use regular chewing gum, regular softdrinks, or alcoholic beverages.

Many special diabetic foods should not be used unless they are figured in the meal plan. ALways read the labels or write the manufacturer for food value information, such as calories and carbohydrate, protein and fat content.