Eating plan

Hey everyone, I'm posting my L.A weight loss plan if anyone would like to try it out. (smaller people will eat less protein portion sizes) This plan was arranged for when I hit 280 pounds before WLS. It really was a good plan when I was trying to lose weight. I lost about 25 pounds and then went back to my old eating habits (I was too lazy to stick to it). One thing I can say for sure ,is they have you eating all day. I never was hungry( I'd say to much food required to eat). If you are 300lbs or more you have to sub the starches for just the bread sticks or 40 calorie bread. No other starches on list can be eaten. ****I will have to cut everything in half since I can't eat the normal portion size of a regular person. Have fun enjoy....Here it goes..... First three days before plan no carbs of any kind. To cleanse the body. Eat two oranges a day. No other fruit allowed. Eat only meat (not breaded) and vegtables for three days. NO STARCHES AT ALL....After 3 days start program. Restart three day cycle to break plateau or if you cheated. Daily servings: 2 1/2 Proteins 4 vegtables 4 fruits 4 starhes 2 dairy 1 fat *1/4 Morton Lite Salt daily (a must salt retains water weight) *64 oz water daily Menu 1 Breakfast- 1/2 Protein, 1 fruit, 1 starch, 1 dairy, 1 fat- Lunch 1 protein, 2 vegtables, 1 fruit, 2 starches- Mid pm 1 dairy, 1 protein bar Dinner 1 protein, 2 vegtables,2 fruit,1 starch, 1 protein bar Menu 2 Breakfast- 1/2 protein 1 fruit, 1starch,1 dairy Mid am 1 fruit, 1 starch, 1 la lite Lunch 1 protein, 2 vegtables,1 starch, 1 dairy, 1fat Mid Pm 1 fruit 1 protein bar or lite snack Dinner 1 protein, 2 vegtables, 1 fruit, 1 starch Tips: *Break up daily meals into 5-6 mini meals. This will help keep you in control and give you more energy throughout the day.* *Skipping foods may make you feel sluggish or hungry and slow down weight loss* *Prepare all foods by steaming, broiling, baking, roasting, or grilling instead of frying.* * cook with nonfat cooking spray instead of butter, oil, fat ,grease, or margarine.* *Drink at least 64 oz of water it is essential to weight loss* All portions are raw weight. Subtract one once when cooking proteins. Meats and poultry should be fresh and trimmed of all skin and fat , boned before weighing and cooking. ****These foods are high in calories, fat and sodium or cholesterol. Use these foods in moderation such as ***two or three times a week. Beef Arm roast, Chuck roast, club steak, filet mignon, flank steak, ground lean sirloin, round steak, rump roast, sirlion steak, t- bone steak ..............6oz Dark meat.........6oz Duck.................5 oz Eggs.....whole 3 (up to 6 per week) Liver......beef, calf,chicken........6 oz Nut butters....3Tbsp Peanut butter regular 3 Tbsp ***Staches that are allowed only 2-3x per week Bagel, other....2oz or 1/2 ice cream, non fat, no sugar added 1/2 cup pasta, regular cooked.........1/3 cup rice, white cooked .............1/3 cup Things you can eat (2 1/2 a portion a day) example : chicken 15oz daily Buffalo....6 oz Chicken breast,ground white meat...6 oz Cottage cheese, 1%............3/4 cup Egg beaters, plain..............3/4 cup egg substitute, plain.........3/4 cup egg whites.......6 Fish/ shellfish bluefin tuna, carp, catfish, clams (no shell), crab, herring, lox, mackerel, mussels, oysters, roe, salmon, scallops, shark, snapper, swordfish, yellowtail,blue fish, calamari (grilled), cod, flounder,crayfish, grouper,haddock, halibut, king mackerel, lake perch, lobster, mahi mahi, orange roughy, pike, pollock, red snapper, scrod, sea bass, shrimp, sole, striped bass, tilapia, trout, tuna(fresh) walleye, whitefish.........6 oz lamb, loin....6 oz Ostrich, lean....6 oz Pork.. center loin chop, tenderloin....6 oz Rabbit.... 5 oz Ricotta cheese part skim ...6 oz Roast beef, luncheon meat, low fat, low sodium, thin fresh sliced.....8 slices or 4 oz tuna(canned, drained)....6 oz Tuna ( in pouch, water packed low sodium or regular)......7 oz Turkey, luncheon meat, low fat, low sodium, thin fresh sliced......8 slices or 4oz Veal.. chop, cutlet, rump.......7 oz vension......6 oz Vegtables(choose 4 per day) Fresh or frozen, with no butter or sauce added... avoid canned vegtables artichokes, fresh, boiled...1/2 cup Asparagus.......................1/2 cup cooked, 1 cup raw Bean sprouts..................1/2 cup cooked, 1 cup raw Bok choy..................1/2 cup cooked, 1 cup raw broccoli..................1/2 cup cooked, 1 cup raw broccolini..................1/2 cup cooked, 1 cup raw brussels sprouts..................4 cabbage, green..................1/2 cup cooked, 1 cup raw carrot, baby........................6 cauliflower..................1/2 cup cooked, 1 cup raw Celery.........................1 rib chard..................1/2 cup cooked, 1 cup raw cherry tomatoes.................4 collard greens..................1/2 cup cooked, 1 cup raw cucumber, medium.....1/4 eggplant..................1/2 cup cooked, 1 cup raw endive..................1/2 cup cooked, 1 cup raw grape leaves..................1/2 cup cooked, 1 cup raw kale..................1/2 cup cooked, 1 cup raw lettuce.................. 1 cup mushrooms..................1/2 cup cooked, 1 cup raw mustard greens..................1/2 cup cooked, 1 cup raw okra..................1/2 cup cooked, 1 cup raw onions, green....................................5 small onions, any type..................1/2 cup cooked, 1 cup raw parsley..................1/2 cup cooked, 1 cup raw pepper: green, orange, red, yellow..................1/2 cup cooked, 1 cup raw radishes..................1/2 cup cooked, 1 cup raw red cabbage..................1/2 cup cooked, 1 cup raw rhubarb..................1/2 cup cooked, 1 cup raw rutabaga..................1/2 cup cooked, 1 cup raw salad, bagged , greens only .........1 cup snow peas..................1/2 cup cooked, 1 cup raw sugar snap peas..................1/2 cup cooked, 1 cup raw spinach..................1/2 cup cooked, 1 cup raw squash, summer or spaghetti..................1/2 cup cooked, 1 cup raw string beans any variety..................1/2 cup cooked, 1 cup raw tomato, small 1 turnips..................1/2 cup cooked, 1 cup raw3 V8* juice, low sodium....1/2 cup Waterchestnuts....1/3 cup cooked zucchini..................1/2 cup cooked, 1 cup raw Fruit (choose 4 per day) Fresh or frozen Apple, small...........1 applesause, unsweetened........1/2 cup apricots, medium...............4 banana, small..........1/2 blackberries............3/4 cup blueberries............3/4 cup canned frui****eror juice packed......1/2 cup cantaloupe, large..............1 cup, cubed cherries, medium..........15 clementine, medium................1 cranberies................1 cup figs, medium..................1 grapefruit, medium............1/2 cup grapes ,green or red 1/2 cup (15) honey dew.............1 cup cubed juice, any flavor, not concentrate 100% friut juice............4 oz kiwi fruit, medium............1 lemon, small ........ 1 lime medium.......1 mango......... 1/2 nectarine, medium........1 orange, small.....1 papaya........3/4 cup cubed peach, small......1 peach. small......1 pear, medium.......1/2 pineapple, fresh.......3/4 cup cubed plantains.....1/3 cup plum, medium........1 pomegrante......1/2 prunes, medium......3 raisins.....1 cup raspberries...1 cup star fruit, medium....1 strawberries, small.....12 tangerines. small.....1 watermelon.....1 cup cubed Starches( choose 4 per day) *starches such as light bread 40 calorie or multigrain english muffin are great low calorie choices* Foods such as brown rice, whole wheat pasta, and oatmeal are higher in fiber and may help stay full longer. It is recommended that you eat starches at seperate meals, however, on occasion have your starches at the same time, such as a sandwhich. bagel lenders, small...1/2 baked potato, small .....1/2 barley, cooked....1/3 cup bran, unprocessed...1/3 cup bread light... 1 slice breadstick, fattorie 7 pandea, whole wheat....2 breadstick, stella D'oro, original.....1 bulgur, cooked.....1/3 cup Cereal, no sugar or salt listed as first 5 ingredients: all bran, fiber one, kashi seven whole grains and sesame medley, ka****o good friends, puffed corn, puffed kashi, puffed rice, puffed wheat....3/4 cup corn, cooked...1/2 cup couscous, plain cooked....1/2 cup cracker: akmak....1/2 ka****LC...5 Kavli Crispy ,thin...2 Kavili Hearty rye....1 Ritz, reduced fat...3 Saltines, fat free....4 Triscuit, reduced fat.....3 Wasa.....1 Wheat thins reduced fat.....6 Craem of Wheats prepared with water cooked...1/2 cup english muffin, any variety.....1/2 graham crackers, honey, low fat....1 sheet matzo....1 board melba toast, round, plain....6 slices melba toast square, plain....3 slices naan..... 1 small oat bran,prepared with water cooked....1/2 cup oatmeal, plain prepared with water cooked....1/2 cup pasta , whole wheat or spinach, cooked....1/2 cup peas, frozen cooked....1/2 cup pita, whole wheat 4 inch....1 pretzel, hard unsalted, fat free....1 rice, brown, cooked ...1/3 cup rice cake, any flavor....1 sweet potato, small.....1/2 tortilla 6 inch.....1/2 waffle, low fat......1 winter or acorn squash, cooked.....1/2 cup Dairy( choose two per day) Cheese: Part- skim, light or reduced fat, lower sodium....2 oz String cheese, reduced fat or light....2 Milk: lactaid, fat free, skim, skim plus, soy, plain, nonfat or low fat, fortified with calcium and vitamin D....8 oz yogurt: light artificially sweetened, any flavor, nonfat....8 oz plain nonfat....8 oz Fats Almonds, unsalted....7 Avocado, medium....1/8 butter...1tsp cream cheese, regular...1Tbsp faxseeds, ground...1Tbsp margarine...1tsp margarine diet....1Tbsp mayonnaise, low fat or light....1Tbsp nuts, other unsalted.....10 Oil: canola, flaxseed, grapeseed, safflower, soybean, sunflower, olive....1tsp olives, black.....9 peanuts unsalted......10 Pistachios, unsalted.....10 seeds any variety, unsalted....1Tbsp Tahini...2 tbsp Tofu cream cheese.....1Tbsp tofu mayonnaise...2 Tsp Condiments (up to 3 per day) barbeque sauce....1Tbsp capers....1tbsp chocolate syrup light, 1Tbsp ****tail sauce...Tbsp Coffee Mate liquid creamer...any flavor fat free 1 tsp coffee mate powdered creamer any flavor fat free...1 tsp cool whip, fat free 1Tbsp cream cheese, fat free...Tbsp Flavor extracts...1 Tbsp Gelatin ,sugar free...1/2 cup goya adobo light.....1/4 tsp half &half, fat free.....1Tbsp honey....1tsp hot sauce...1tsp I cant believe its not butter 5 sprays japlapeno peppers, chopped....1/4 cup Jam. sugar free...1 Tbsp ketchup....1 Tbsp maple syrup, sugar free....1 Tbsp Mustard.........1tsp Salad dressing: fat free, any varieyt less than 175 mg sodium per tablespoon....1TBSP Salsa.....1Tbsp Sour cream fat free or light....1TBSp Soy sauce low sodium....1 Tbsp Sugar regular or brown..... 1 tsp Teriyaki sauce low sodium....1tbsp vinegar...1tbsp *in addition to 3 condiments per day you may use Artificial sweetner...up to 3 packets per day Sugarless candy.....up to 3 pieces per day sugarless gum....up to 3 pieces per day Beverges Alcohol** (up to 3times oer week) Beer ,light....12oz=1 starch beer regular....12oz=1 starch, 1 fruit champagne....3 oz= 1 fruit liquor, hard....1 oz=1 starch wine, red or white....3oz= 1 fruit crystal light... up to 24 oz daily coffee, decaffeinated.... unlimited coffee, regular... up to 2 cups daily snapple diet........up to 24 oz daily no sodas but... diet up to 24 oz daily tea, decaffeinated, herbal..unlimited tea regular, up to 2 cups daily water, calorie free naturally flavored...up to 24 oz daily **be sure to count as part of daily servings Sample Meals Breakfast Bagel with cream cheese strawberries(12sm) yogurt, plain nonfat 8oz hard boiled egg..1 mid am proetin bar or snack tangerine ...1 small lunch soup fat free saltines ..8 light swiss cheese 2 oz mustard 1 tsp apple 1 small Mid pm protein bar or snack fresh pineapple 3/4 cup rice cake..1 Dinner grilled chicken breast 8 oz steamed broccoli 1 cup baked potato 1/2 small butter 1 tsp water 64 oz morton lite salt 1/4 tsp People on the go Fast food Burger King: Bk Veggie burger with reduced fat mayo 1/2 protein, 2 starches 1 fat chili 1/2 protein, 2 starches fire grilled chicken shrimp casear salad no garlic parmesan toast 1 protein, 2 vegtables hamburger 1 protein, 2 starches original whopper junior sandwhich, no mayo 1 protein, 1 vegtable, 2 straches savory mustard fire grilled chicken baguette 1 protien 2 vegtables 2 starches side salad 1 vegetables Bagel, plain1/2 egg mcmuffin 1 protein, 2 staches, 1 fat english muffin with margarine 1 protein , 2 starches, 1fat fruit and walnut salad, no walnuts 2 fruits, 1 starch grilled chicken bacon ranch salad, no bacon 1 protein 2 vegtables grilled chicken caesar salad 1 protein 2 vegtables grilled chicken california cobb salad, no bacon 1 protein, 2 vegtables hamburger 1/2 protein, 2 starches mcgrille chicken classic no mayo 1 protein, 2 starches, 1 fat side salad 1 vegtable vanilla reduced fat free ice dream cone 2 starches Pizza Hut Fit and Delicious Pizza 1 slice medor large pie avy stly 1/2 protein, 1 starch Subway Lite menu Choices with bread(6" hearty italian, italian, parmesan, oregano, wheat, or tortilla wrap) roast Beef 1 protein 1 vegtble, 2 staches roast chicken breast fillet 1 protein, 1 vegtable, 2 starches turkey breast 1 protein, 1 vegtable 2 starches veggie delight 2 vegtables 2 starches Junior deli style sandwhich roast beef 1/2 protein, 1 vegtable 2 starches turkey breast 1/2 protein 1 vegtable 2 starches salads garden fresh 2 vegtables grilled chicken strips salad 1 protein 2 vegtables grilled chicken and baby spinach 1 protein 1 vegtable roast turkey or roast beef salad 1/2 protein 2 vegtables veggie delight 2 vegtables other condiments 1 fat Taco Bell gordita baja beef order fresco style 1/2 protein 2 starches gordita baja chicken order fresco style 1/2 protein 2 starches taco hard shell beef order fresco style 1/2 protein 1 starch taco soft beef order fresco style1/2 protein 1 starch taco soft chicken soft shell fresco style 1/2 protein 2 starches tostada order frecso style 1/2 protein, 2starches Wendys baked potato plain 1/2 2 starches chili 8 oz 1/2 protein 2 starches classic chicken sandwhich 1 protein 2 starches junior hamburger 1/2 protein 2 starches1 mandarin chicken salad no noodles 1 protein 1 vegtables 1 fruit side salad 2 vegtables spinach chicken salad no bacon 1 protein 3 vegtables spring mix salad no pecans or cheese 3 vegtables Email me if you need more resturants I do have more and also frozen foods lists I hope this will help someone....

While this is good, I'd suggest that people go to the Nutrition Forum. They can read several articles about WLS and WLS food plans. They can also go to the link for the Q&A which now does searches using key words or phrases. The old Library based on the Q&A just became too large and cumbersome. You can find out about pre-op and post-op food plans there.

Wowzy.........wayyyyyyyyyyyyy tooooooooooooo complicated for me. I prefer my DS where I can eat what I want, when I want, as long as it's protein first, 80 oz of water daily and my calcium and vitamins. My god, I can't believe anyone could decipher all that. Not knocking you......... I hope it helps someone too......but it's just not for me.

Thankyou so much for posting  this diet it must have taken a long time to type all this information out. It will be very usefull for a few friends of mine, so thankyou so much. Was this the diet you went on before your weight loss surgery? Since you had your weight loss surgery have you loss all the weight you wanted. I had my surgery in march of 2005 and was at my ideal weight since January of 2006. I like a lot of people are so scared of gaining it back. Because of the surgery being only a tool the tool dont change our way of thinking and eating. We may be able to only get down a small amount of food at a time but we could choose the wrong kind  and gain it all beck to.  If I was able to stick to an eating plan before I would have never gained all the weigh I did in the first place. I love being thinner and wearing clothes in the regular depts. But for some odd reason I tend to buy a slight bit bigger than I need because that fear is allways in the back of my head. Well enough about my fears. Again thank you so much for all the good information, any other recipies or restruant information you want to send would be great.  Heres my E-mail  [email protected]