The 17 Day Diet- Day 10

I was down a little more weight today. A little is better than none, and definitely better than gaining!

Even on this diet, although they say you can eat as many vegetables as you want and all the lean protein you want, I'm still trying to be concious about portion sizes. And even if I have on my plate what looks like the right amount, I only finish it if I feel like I need to. There's something to be said for eating until you're satisfied, not stuffed.

If you don't want to drag a scale out to measure portion sizes, you can use visual references.

For example:

• A serving of cooked meat, chicken or fish is like the palm of your hand or about the size of a deck of cards.
• A serving of green salad is like an open-cupped hand.
• A serving of fruit is like your fist, or about the size of a tennis ball.
• A serving of baked potato looks like a baseball.
• An ounce of cheese is like your pointer and index fingers together, or about the size of stacked dice.
• A serving of salad dressing is like your thumb.

Here's tomorrow's menu.

 

Breakfast:

• Yogurt Smoothie: 1/2 C acidophilus milk, 1/2 carton sugar-free, fruit-flavored yogurt, and 1 C berries. Mix together in blender.
• 1 cup green tea

Lunch:

• Super Salad: Lettuce, cucumbers, onions, tomatoes, (any other vegetables from the list), 2 hardboiled eggs, tossed with 2 T olive or flaxseed oil and 4 tablespoons balsamic
• 1 cup green tea

Dinner:

• Turkey Chili: 1 pound lean ground turkey, 1 chopped onion, 2 C tomato sauce, 1 T chili powder, 1 t Kosher salt, 1/2 t black pepper. In a saucepan, brown the ground turkey over moderate heat. Add the remaining ingredients. Simmer for 20 minutes. Makes 4 servings.
• Side salad drizzled with 1 T olive or flaxseed oil, mixed with 2 T balsamic vinegar and seasonings
• 1 cup green tea

Snacks:

• 2 probiotic servings

Starting weight: 158.4
Current weight: 154.2