Read The Hungry Girl Diet: Big Portions. Big Results. Drop 10 Pounds in 4 Weeks Online
Authors: Lisa Lillien
The Hungry Girl Diet: Big Portions. Big Results. Drop 10 Pounds in 4 Weeks (3 page)
Medication Management
If you are on medications to control blood pressure, cholesterol, blood sugar, or any other condition, check with your physician before embarking on this (or any) diet plan. As you lose weight, medications may need to be adjusted or discontinued, depending on your individual response to changes in diet.
Change, Change, Change …
New dietary and lifestyle habits are often accompanied by changes in your digestive system (read: bathroom breaks). This is perfectly normal. However, if you ever have concerns, check in with a qualified health professional.
David Grotto, MS, RDN, LDN, is the author of
101 Optimal Life Foods, 101 Foods That Could Save Your Life
, and
The Best Things You Can Eat
. He is the president and founder of Nutrition Housecall, LLC; a blogger for Real Life Nutrition WebMD; a nutrition adviser for
Fitness
magazine; and a member of both the advisory board of the Chicago Food and Nutrition Network and the advisory board of the Benedictine University Nutrition Department. In addition to all these things, he is also a trusted friend and colleague.
BEFORE YOU START …
Consult a doctor before embarking on any weight-loss plan. There’s a reason everyone says this—it’s important!
Weigh in.
It’s extremely beneficial to know your starting weight so you can monitor your progress. This will help you to recognize successes and spot missteps. No matter what the scale says, don’t get bummed out by the number. It’s just information, and that number WILL drop if you follow the plan. When you weigh in throughout the plan, do it at the same time of day and in the same type of clothing (or in NO clothes, if you like seeing lower numbers!) so that those variables don’t influence the results.
Get a food scale.
It doesn’t need to be fancy or digital, and it doesn’t need to talk to you or recognize foods when you wave them in front of it. All it needs to do is accurately weigh the items you intend to eat. It’s that simple. Measuring cups and spoons are also must-haves.
Prepare to keep a food journal.
As cliché as this sounds, writing down what you eat is unbelievably helpful for weight loss. It holds you accountable and also reminds you of what you’ve eaten. It’s easy to overlook the things we pop into our mouths throughout the day—a handful of nuts here, a few M&Ms there … The calories DO add up. So write down what you eat. Everything.
Plan ahead, and hit the supermarket.
Rather than telling you EXACTLY what to eat, the HG plan offers lots of nutritionally balanced options that can be mixed and matched. This way, you can choose what works for you. So before you head out to the grocery store, look ahead and decide what meals and snacks you want to have for the days ahead. The
supermarket list
is filled with staple foods to get you started!
For more tools for success—including an app that lets you create custom shopping lists and track your food—visit
hungry-girl.com/diet
!
DIET TIPS ’N TRICKS CHEAT SHEET!
A lot of helpful information is sprinkled throughout the diet plan section of the book. Feel free to skip ahead and read it all at once! Then revisit your favorite tips throughout the plan as needed. Here’s a handy guide for easy reference …
Essential Reading
Need-to-Know Info: Beverage Basics
Need-to-Know Info: Mega Meal Mania!
Need-to-Know Info: Eat
Everything
on the Plan
Extra, Extra! (Coffee Creamer, Ketchup & More)
Secrets of Successful HG Dieters
Having All the Water … and Then Some
Incorporating Week 1 Meals Throughout the Plan
Limiting Dining Out, Following the Guide When They Do
Turning to Craving-Busting Swaps
Quick and Thrifty Tips ’n Tricks
Plan-Ahead Ideas! (Time-Saving Tips)
Craving Control
Food Cues: The Truth About Bread
Outsmart Your Trigger-Food Cravings!
Snack Attack
Hot Tip! Snack Before Breakfast …
HG’s Fruit Chart: 100-Calorie Portions!
HG’s Veggie Chart: 100-Calorie Portions!
Dining Out
Quick Tricks for Dining-Out Success
All Things Beverages
Hot Tip! Lemon Water at Breakfast
Need-to-Know Info: Beverage Basics
Extra, Extra! (Coffee Creamer, Ketchup & More)
Beat Defeat
Outsmart Your Trigger-Food Cravings!
Three-Step Plan for Obliterating Hunger!
Mix Things Up
Plus …
Supermarket List of Diet-Plan Staples
Dining Out on the Plan
The Sodium Situation
Helpful How-Tos
HG’s High-Fiber Veggies
HG’s High-Volume Veggies
Hungry Girl’s Guide to Exercise
Vegetarian Meals and Meatless Alternatives
WEEK 1
Welcome to The Hungry Girl Diet plan!
In Week 1, you’ll be introduced to some staple Hungry Girl meals. These classics can (and should!) be enjoyed throughout the entire four-week plan. Try them all to see what works best for you. You might be surprised to discover a new favorite!
Here’s a little guide to the Week 1 meals. You can find the full “recipes” starting
here
(all single servings, of course!) … but honestly, they’re more like quick how-tos than full-on recipes. SO EASY!
Mega Fruit ’n Yogurt Bowl
: This is as delicious and satisfying as it is simple. Customize it with your favorite fruit (I’m obsessed with having Fuji apples in mine) and choice of nuts (almonds are my preference). I’m a huge fan of all kinds of yogurt, but the reason I’ve chosen 0% (a.k.a. fat-free) Greek yogurt as a breakfast choice for this plan is because it’s packed with protein—and it’s thick and creamy. Even if you think you might not like it, I encourage you to try it. The optional sweetener makes it less tart. This is a great option for busy mornings.
Egg Scramble & Bun
: “Egg mugs” are some of the most popular Hungry Girl creations in existence: They’re egg scrambles that are made in the microwave. Egg mugs are very easy to make and require hardly any cleanup. If you prefer, you can make these in a skillet. A side of berries and a bun with light butter make this a satisfying meal.
Growing Oatmeal B-fast
: I love oatmeal, but I’ve always found that a traditional serving is tiny and not satisfying. So the Hungry Girl “growing oatmeal” concept was born. By doubling the amount of liquid and the cook time, you get a HUGE portion of oatmeal for the same number of calories. Brilliant! This one takes a little time, but it’s well worth it. There’s even a time-saving microwave version! Pair with a side of hard-boiled (or scrambled) egg whites, or mix in some protein powder.
Ginormous Salad
: Tremendous salads are fantastic. This is definitely my number-one lunch choice. And since there are so many different options (chicken, turkey, or tuna; black beans, chickpeas, or kidney beans; snap peas, bell peppers, or carrots; etc.), it’s completely possible to have an entirely new salad every day of the week. You can also go the easy route with a bagged mix (totally acceptable!)—just add protein and beans.
Super-Sized Sandwich Platter
: I love 100-calorie flat sandwich buns—they’re great and have a lot of surface area—but light bread slices also work. Just like the salad, you can change things up daily by varying your protein, veggies, and more. Don’t miss the tips for packing your sandwich platter to go!
Veggie ’n Bean Bowl with Side of Greek Yogurt
: A fantastic vegetarian option, mix ’n match style! I like it with mushrooms, zucchini, and black beans. The feta adds so much flavor, and the protein-packed yogurt makes it very filling. Pack it for lunch—it’s good on the go!
HG-ified Fish or Chicken with Hot Veggies and Salad
: Seriously satisfying dinner. A few key items make this so flavorful, it’s almost unbelievable. And with so many different proteins, sauces, and veggies to choose from (are you sensing a theme?), there are limitless variations. SO GOOD!
Chicken Hungry Girlfredo Bowl
: If you’re already pretty familiar with Hungry Girl, you probably associate Girlfredo Bowls with tofu shirataki noodles, my favorite low-carb (and low-calorie!) pasta swap. However, this meal can be made with another noodle alternative: broccoli cole slaw. Once softened, those shredded broccoli stems take on a noodle-like texture. Either way, you get a deliciously creamy and filling Alfredo bowl.
HG’s Special Stir-Fry
: This one’s extremely easy to make and very filling. And with so many sauce selections, you can change up the flavor every time. Plus, there’s a super-fast variation of this meal that practically makes itself.
All About Snacks …
In addition to three of those meals a day, choose any three snacks from the
Snacks
section. There are grab-n-go finds, speedy snacks, and recipes too. Just like with the meals, I recommend you try lots of different snacks to discover what works best for you. There are options with huge serving sizes, large protein counts, lots of fiber … Sometimes all three! There are also smart snacks to attack cravings for things like chocolate, potato chips … even pizza and French fries! So spend some time in the Snacks section, and find the stuff you love.
Water, Water, EVERYWHERE
I feel strongly that drinking water is key when trying to lose weight. It keeps you hydrated and energized, and it can even stop you from feeling hungry. With every meal and snack, have at least 8 ounces of water. It’s easy to forget about water throughout the day, but by just making a point to have it with every meal and snack, you’ll get in 48 ounces. Have at least two more 8-ounce glasses of water throughout the day. My personal favorite way to ensure that I drink lots of water is to keep it at room temperature. It’s easier to guzzle that way! Using a straw also helps a LOT. And if you find plain water boring, you can flavor it up with lemon, lime, or even cucumber slices.
The Calorie Tally (and Supplemental Snacks)
It all adds up to about 1,300 calories per day. If you have 75 pounds or more to lose, have a vigorous exercise routine, or feel this calorie level is too aggressive for you, consider adding one of the following supplemental snacks to your day.
* 100 calories’ worth of fruit (see
HG’s Fruit Chart
) with 6 ounces fat-free plain Greek yogurt
* 100 calories’ worth of fruit (see
HG’s Fruit Chart
) with ½ ounce almonds or pistachios (about 12 almonds or 24 pistachios)
* 3 ounces (about 6 slices) no-salt-added turkey breast with 100 calories’ worth of veggies (see
HG’s Veggie Chart
)
Guess What?
You’re ready to get started! There are many more tips ’n tricks and lots of helpful info throughout the pages of this week’s plan. Don’t be afraid to skip ahead and read them all at once!
Hot Tip! Lemon Water at Breakfast
While people have been debating whether it promotes fat burning or stimulates your metabolism, I drink hot water with lemon because I like the way it tastes, and I feel it’s a cleaner way to start the day than coffee or tea (especially since I’d likely add sweetener to those). I also find that it helps fill me up. Just add a wedge of fresh lemon or a squirt from a bottle. Give it a shot for a few days, and see how you like it! (You can always have your coffee after.)
Need-to-Know Info: Beverage Basics
This advice might be obvious, but I’m not taking chances. Juice, soda, energy drinks … These drinks can add hundreds of calories to your day and seriously impede weight loss. Instead of fruit juice, have a piece of fruit as one of your snacks. The fruit has fiber and is much more filling. If you just want something sweet to drink, go for a zero-calorie beverage, like sugar-free iced tea or a fruit-flavored drink. I suggest having no more than two of these a day, though, since they do contain a few calories and can actually make you feel hungrier.
* WEEK 1 *
DAY 1
BREAKFAST
8 ounces hot, room-temp, or cold water
Choose one of the following:
LUNCH
8 ounces room-temp or cold water
Choose one of the following:
*
Ginormous Salad with Chicken, Turkey, or Tuna