The Hungry Girl Diet: Big Portions. Big Results. Drop 10 Pounds in 4 Weeks (11 page)

BOOK: The Hungry Girl Diet: Big Portions. Big Results. Drop 10 Pounds in 4 Weeks
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And if you’ve got a dog (or a rare leash-trained cat—okay, never mind), you’ve got a walking buddy! Take him or her to the park, and throw a Frisbee around. Any extra playtime is usually very much appreciated. Plus, your furry pal needs exercise to stay healthy, too!

An All-or-Nothing Attitude? So Last Season

Just like your new eating habits, if you slip up and miss a day of exercise, don’t beat yourself up or use it as an excuse to scrap the whole thing. There will probably be days when you’re busy and aren’t able to get in much physical activity. That’s life. Just get back to it the next day.

Every Bit Counts

Small activities DO add up—even if they don’t feel like exercise—so commit to doing at least SOME extra physical activity each day. For example …

Clothes shopping. Seriously. Once I wore a calorie tracker to Nordstrom Rack and found that I burned more than 200 calories trying on clothes. (Yes, I tried on A LOT.)

Simple household chores—scrub and vacuum your way to smaller pants and a cleaner home! I’m all about multitasking …

Running errands? Do a few calf raises while waiting in line, park a little farther from your destination to get in some extra walking, and always take the stairs instead of the elevator.

Puttering around the house? Do bicep curls with soup cans while you wait for the oven to preheat. Stretch while you’re waiting for your shower to heat up. Do jumping jacks during commercial breaks.

Once you start thinking about exercise like this, you’ll find dozens of opportunities each day to sneak in some calorie burn!

The $5 Investment Every Exercise-Loathing Individual Should Make

If workouts
still
make you cringe, do yourself a favor and pick up a basic pedometer, a.k.a. step counter. Then simply aim to walk more throughout each day. Many experts say 10,000 steps is a great daily goal. But if you only hit 4,000 a day for the first few days you wear it, just keep setting mini improvement goals. Shoot for 5,500 steps during Week 1. Then aim for 7,000 in Week 2. By the end of the four-week plan, you’ll be up to 10,000 per day. You have to start somewhere, and this is a great place to begin …

Budget-Friendly Fitness Ideas

Gym memberships, exercise classes, and fancy equipment can all get pricey. Luckily, there are plenty of cost-effective methods, no matter what type of activities you enjoy …

Chances are you own a workout DVD or two, and that you’ve gotten bored with them. Pool resources with your friends, and set up a swapping program, so each of you can try each other’s workout DVDs without having to buy anything new. You can also find free videos online and at the local library. You might even be surprised to learn that your current cable provider has videos on demand. And there’s more to the exercise-by-video craze than you might think. You can find instructor-led activities like yoga, martial arts, strength training, and more. They’re a fantastic way to get the expertise and encouragement of a trainer without having to pay a fortune or brave a room full of strangers.

And you can’t go wrong just cranking your favorite tunes, and getting your heart rate up. So go for a fast-paced walk with your headphones on. Do some lunges, jump rope, or just freeform dance. Let loose, and have fun!

HG Reminder …

If you have a vigorous exercise routine (like an hour or more of sweat-inducing daily workouts), you may need additional calories to fuel you. So consider adding one of the
supplemental snacks
on days you partake in heart-pounding, calorie-torching activities.

Obligatory disclaimer: I’m not a trainer or fitness professional. (You know this!) As with any exercise routine, you may want to consult a doctor first.

 

 

VEGETARIAN MEALS AND MEATLESS ALTERNATIVES

While this diet wasn’t specially developed for vegetarians, people who don’t eat meat can easily follow the four-week jump-start plan. This section provides everything you need to know on the subject.

 

 

VEGETARIAN MEALS

These breakfasts, lunches, and dinners can be enjoyed as often as you like. Mix ’n match with other meals made with the meatless alternatives
here
 …

 

Breakfast:

Mega Fruit ’n Yogurt Bowl

Egg Scramble & Bun

Growing Oatmeal B-fast

Pumped-Up Protein Oatmeal

Strawberry Peach Oatmeal Parfait

Apple Walnut Oatmeal

Blueberry Almond Oatmeal

Veggie-Packed Egg Mug B-fast

The Great Greek Egg Breakfast

Tropical Fruit ’n Yogurt Bowl

Berry Madness Yogurt Bowl

Banana-Berry Yogurt Bowl

Lunches and Dinners:

Veggie ’n Bean Bowl with Side of Greek Yogurt

Veggie-rific Salad

Ginormous Tofu Stir-Fry

Grilled Cheese Platter

 

MEATLESS ALTERNATIVES

Here are some swaps that can be used in MANY other meals on this plan. Specific picks were chosen based on taste and nutritional info …

If a meal calls for chicken …

Look for faux-chicken products with 140 calories or less per 4-ounce serving. These come refrigerated and frozen, as both patties and strips. Choose the ones with the most protein and the least amount of sodium. If a meal calls for raw chicken, use one ounce less of the ready-to-eat faux chicken; then heat (if needed) and add to the finished dish.

HG Picks:

* MorningStar Farms Grillers Chik’n Veggie Patties (use 1½ patties for every 4 ounces cooked chicken)

* Lightlife Smart Strips Chick’n (use 4 ounces for every 4 ounces cooked chicken)

* Beyond Meat Chicken-Free Strips (use 3 ounces for every 4 ounces cooked chicken)

If a meal calls for ground beef …

Frozen ground-beef-style soy crumbles are a great alternative to ground beef. Use 1 cup for every 4 to 5 ounces of raw beef. For the
Big Burger recipe
, replace the beef patty with a hamburger-style meatless patty that has less than 150 calories and 5 grams of fat or less—the more protein, the better.

HG Picks:

* MorningStar Farms Meal Starters Grillers Recipe Crumbles

* Boca Ground Crumbles (Note: These are higher in sodium.)

* Gardein The Ultimate Beefless Burger

 

NEED-TO-KNOW SODIUM INFO

Typically, meatless alternatives like these have significantly more sodium than meat, so the meals you use them in will have higher sodium counts. In order to offset the additional sodium, follow these tips …

* Since most of the breakfasts are vegetarian friendly, stick with the ones that have the lowest sodium counts. In general, the fruit and yogurt bowls are your best bets.

* Choose snacks with little to no sodium: fresh fruit (any kind), unsalted almonds or pistachios, veggies (your pick), freeze-dried fruit, certain rice cakes (check the labels), frozen fruit bars, and more. Click
here
for the exact serving sizes. And don’t forget about the Speedy Snacks and Snack Recipes, like the
Berry-Citrus Slush
,
Apple Pie in a Mug
, and
Chocolate-Chip-Stuffed Strawberries
!

* If the meal you’re making veggie friendly calls for any added salt, skip it. And when choosing meals, go with ones that have the lowest sodium counts to begin with.

* When having a salad that offers a dressing alternative, stick with the oil & vinegar or the low-sodium Creamy Balsamic Dressing.

WEEK 1 MEALS

 

 

You can (and should!) enjoy these meals throughout the entire plan.

Mega Fruit ’n Yogurt Bowl

Egg Scramble & Bun

Growing Oatmeal B-fast

Ginormous Salad with Chicken, Turkey, or Tuna

Super-Sized Sandwich Platter with Tuna, Turkey, or Chicken

Veggie ’n Bean Bowl with Side of Greek Yogurt

HG-ified Fish or Chicken with Hot Veggies and Salad

Chicken Hungry Girlfredo Bowl

HG’s Special Stir-Fry

 

 

* WEEK 1 *

BREAKFASTS

Mega Fruit ’n Yogurt Bowl

313 calories, 7.5g fat, 134mg sodium, 50g carbs, 13g fiber, 27g sugars, 22g protein

 

6 ounces (about
2
/
3
cup) fat-free plain Greek yogurt

1 no-calorie sweetener packet (optional)

1
/
8
teaspoon cinnamon, or more to taste

1½ cups chopped apple (about 1 medium apple)
or
100 calories’ worth of any fruit (see
HG’s Fruit Chart
)

¼ cup Fiber One Original bran cereal
*

½ ounce almonds or pistachios (about 12 almonds or 24 pistachios)

 

In a medium bowl, mix sweetener (optional) and cinnamon into yogurt. Top with fruit, cereal, and nuts!

*
Fiber One is sweetened with aspartame. If you prefer a high-fiber cereal made without artificial sweeteners, use All-Bran Original.

No-Calorie Sweetener Packets

Over the years, my attitude about these has changed a little. I used to consume more no-calorie sweetener than I currently do. I don’t avoid sugar substitutes—and I still use them in my recipes—but I enjoy them in moderation. Choose the kind you like the best. Stevia and stevia-based sweeteners are all-natural and therefore a current favorite for many people.

Why Greek Yogurt?

I love yogurt—all kinds. But fat-free GREEK yogurt is especially great, because it’s thick, creamy, and LOADED with protein. A few years ago, I was so convinced that fat-free Greek yogurt actually had fat that I took it to a lab to be tested. The results showed that it was completely fat-free! Very impressive—it’s a staple in my life and on this plan.

 

Egg Scramble & Bun

314 calories, 7g fat, 612mg sodium, 42g carbs, 14g fiber, 10g sugars, 26g protein

 

One 100-calorie flat sandwich bun or light English muffin

1 tablespoon light whipped butter or light buttery spread

¾ cup egg whites or fat-free liquid egg substitute

¼ cup chopped tomato
or
2 large tomato slices

Optional seasonings: garlic powder, onion powder, black pepper

Side: 1 cup raspberries and/or blackberries
*

 

Toast bun/muffin halves, if you like, and spread with butter. In a large microwave-safe mug sprayed with nonstick spray, microwave egg whites/substitute for 1½ minutes. Stir and microwave for 1 minute, or until set. Or just scramble in a skillet sprayed with nonstick spray. Top with chopped tomato or enjoy with tomato slices. Serve with berries.

*
Raspberries and blackberries are some of the most fiber-dense foods on the planet. Naturally occurring fiber is filling. Strawberries can be substituted, but fiber count will be lower.

 

Why Egg Substitute?

I’m a huge fan of eggs, but more often than not, I’m a yolk skipper. (You can call me by that nickname if you ever run into me!) Each yolk has around 55 calories and 5g fat, and those stats add up quickly. I enjoy fat-free liquid egg substitutes (like Egg Beaters Original), which are made mostly of egg whites. They’re convenient and taste great. You can use either egg whites or egg substitute on this plan.

Egg Mug FYI:
When choosing a mug, the bigger, the better. The egg rises as it cooks. Don’t own any oversized mugs? Use a microwave-safe bowl.

 

Growing Oatmeal B-fast

337 calories, 6.5g fat, 357mg sodium, 48.5g carbs, 9.5g fiber, 15g sugars, 22g protein

 

½ cup old-fashioned oats

1 no-calorie sweetener packet

¼ teaspoon cinnamon

Dash salt

¾ cup fat-free milk

1
/
8
teaspoon vanilla extract

¼ cup canned pure pumpkin

¼ cup raspberries and/or blackberries

¼ ounce almonds or pistachios (about 6 almonds
or
12 pistachios)

Side: 2 large hard-boiled egg whites (how-to info
here
)

 

In a nonstick pot, combine all oatmeal ingredients
except
pumpkin, berries, nuts, and eggs. Mix in 1¼ cups water. Bring to a boil and then reduce to a simmer. Add pumpkin and cook and stir until thick and creamy, 12 to 15 minutes. Transfer to a medium bowl and let slightly cool and thicken. Top with berries and nuts, or have ’em on the side with your egg whites!

HG Alternative:
Instead of hard-boiling the egg whites, scramble them up. A serving of two large egg whites is equal to ¼ cup egg whites or fat-free liquid egg substitute. In a microwave-safe mug sprayed with nonstick spray, microwave egg whites/substitute for 1 minute. Stir and microwave for 30 seconds, or until set. Or just scramble in a skillet sprayed with nonstick spray. Season with spices like garlic powder, onion powder, and black pepper.

 

Another HG Alternative:
Instead of egg whites, you can add
1
/
3
ounce (about 2 tablespoons) vanilla protein powder to your oatmeal bowl after cooking. Look for one with around about 100 calories per scoop, like Designer Whey.

Why Raspberries and Blackberries?

Berries are a universally revered food. They’re delicious, fun to eat, and REALLY good for you. You’ll notice that I call out raspberries and blackberries a lot in this plan. Why? For a few reasons. They give you a huge bang for your calorie buck (a running theme in my life and in this book!) and are tremendously high in fiber. In fact, they’re some of the most fiber-dense foods in the world—meaning they have more fiber per calorie than practically any other food. (COOL!) Fiber is essential—it helps you feel fuller longer and is typically lacking in the American diet. Do you need more reasons to love these berries as much as I do? Probably not, but in case you do, here’s another. A 100-calorie serving of raspberries or blackberries is LARGE (about 1½ cups) and contains around 12 grams of fiber! Berries are nutritional superstars. Keep that in mind, now and forever.

BOOK: The Hungry Girl Diet: Big Portions. Big Results. Drop 10 Pounds in 4 Weeks
11.99Mb size Format: txt, pdf, ePub
ads

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