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 (5 page)
*
Chicken Hungry Girlfredo Bowl
SNACKS
Choose any THREE snacks from the following:
Have each with 8 ounces room-temp or cold water.
HG FYI: Don’t miss the budget-friendly advice
here
and
here
!
Secrets of Successful HG Dieters: Trying New Things
I had never had broccoli cole slaw, but have found out that I really like it! It tastes really good and a lot like pasta … I had never had jicama before, but found it tastes good.
—Julie K. (lost 22 pounds)
I liked trying new foods that I would have never tried … I have found new foods that I would add to my regular diet.
—Rachael D. (lost 12 pounds)
I learned to try new fruits and vegetables that now are incorporated into my daily life.
—Nancy C. (lost 8.4 pounds)
* WEEK 1 *
DAY 7
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
*
Super-Sized Sandwich Platter with Tuna, Turkey, or Chicken
*
Veggie ’n Bean Bowl with Side of Greek Yogurt
DINNER
8 ounces room-temp or cold water
Choose one of the following:
*
HG-ified Fish or Chicken with Hot Veggies and Salad
*
Chicken Hungry Girlfredo Bowl
SNACKS
Choose any THREE snacks from the following:
Have each with 8 ounces room-temp or cold water.
WEEK 2
Congratulations on making it through Week 1!
Establishing new habits is the hard part, and you’ve made it over that hurdle. And get excited, because the next few weeks include SO many more meal options …
Weigh in at this point to check your progress. Remember to get on the scale at around the same time of day and in similar clothing as you did at the start of Week 1. If you lost weight, congratulations! This means you’re doing a great job of sticking to the plan. Keep it up! If you haven’t lost weight, a few factors could be to blame. See
How to Avoid Common Missteps
for helpful tips to get you on the weight-loss bandwagon. This diet works if you stick to it. So be super-vigilant, and you WILL see results.
Just like Week 1, you’ll get three meals and three snacks on each day of the plan. If you have 75 pounds or more to lose, have a vigorous exercise routine, or feel the approximate 1,300-calorie level is too aggressive for you, consider adding one of the
supplemental snacks
.
In addition to the Week 1 classics, you’ll be given two more options for every meal each day this week! There are new spins on the staples (Oatmeal bowls! Huge salads!) as well as all-new craving-busting creations (Tacos! Chicken Parm!). These can all be found starting
here
. Remember, you can continue to enjoy ANY and ALL of the Week 1 meals during Weeks 2 through 4. So if you have a favorite and/or find these to be easy options, go for it! The time-saving alternatives are especially helpful for busy days.
You can also switch up lunch and dinner any day of the week. If you’d prefer to have Day 1’s Sloppy Jane Stir-Fry lunch in the evening and the Sesame-Ginger Salmon & Veggies dinner in the afternoon, do it.
The daily meal plans are meant to provide you with lots of variety, decadent options, and an easy-to-follow outline for weight loss. However, since ALL of the breakfasts and the lunch and dinner meals on the plan are similarly balanced,
you can choose to mix ’n match them however you like
! So if you love Day 2’s Chicken So Low Mein with Side Salad and want to have it again on Day 4, you absolutely can.
Here we go!
How to Avoid Common Missteps
Measure carefully.
Use measuring cups
and
a food scale. Be sure to measure or weigh ALL ingredients, but especially calorie-dense ones like oil, nuts, and cheese.
Follow ingredient lists closely.
There’s a big difference in calories between regular bread and light bread. Standard ground beef has much more fat than extra-lean ground beef. Regular butter has twice the fat and calories as light whipped butter or light buttery spread. You get the idea! See the
supermarket list
for brand suggestions.
Drink at least eight cups of water a day.
You’ll feel more energized and be less likely to make poor food decisions. Plus, we often think we’re hungry when we’re actually a little dehydrated. Drinking enough water can help you feel fuller longer.
Don’t drink your calories.
Coffee drinks, sweetened iced tea, juice … These things can add hundreds of calories to your daily intake and prevent weight loss. If you crave these types of drinks, look for zero-calorie alternatives. See
here
for more info on beverages like these.
Keep track of every bite.
Make sure you’re not overlooking the occasional extras here and there. It may sound tedious, but food journaling WORKS. Be brutally honest, and write down EVERYTHING you eat daily.
Limit dining out.
Not forever, but for the four weeks on this plan. Remember, when you dine out, you never know if your food was prepared exactly as it should be or if your serving sizes are spot-on. Hidden ingredients can easily find their way into your meal. You’ll get the best weight-loss results if you prepare your own meals as often as possible on the plan. When you do dine out, stick to the
dining out guidelines
.
* WEEK 2 *
DAY 1
BREAKFAST
8 ounces hot, room-temp, or cold water
Choose one of the following:
*
Knife & Fork Avocado Chicken B-fast Burrito
* Any
Week 1 Breakfast
LUNCH
8 ounces room-temp or cold water
Choose one of the following:
* Any
Week 1 Lunch
DINNER
8 ounces room-temp or cold water
Choose one of the following:
*
Crunchy Beef Tacos with Side Salad
*
Sesame-Ginger Salmon & Veggies
* Any
Week 1 Dinner
SNACKS
Choose any THREE snacks from the following:
Have each with 8 ounces room-temp or cold water.
Outsmart Your Trigger-Food Cravings!
Trigger foods are the ones that make you want more and more of them, potentially setting you off into an eating frenzy. (We’ve all been there!) For some, chocolate is a trigger food—one bite, and they can’t stop eating chocolate all day. For me, it’s chips, pretzels, and other carby, salty snacks. Give me a handful, and it’s all over! Understanding your trigger foods is especially important when it comes to choosing your snacks on this plan. A low-fat fudge bar is a fantastic option for someone who can’t stand the idea of life without chocolate. However, if a chocolate snack simply fuels your appetite for sweets rather than extinguishing it, I would recommend skipping it altogether. What are YOUR trigger foods? Think about it … Then make your snack selections accordingly!
* WEEK 2 *
DAY 2
BREAKFAST
8 ounces hot, room-temp, or cold water
Choose one of the following:
*
Tropical Fruit ’n Yogurt Bowl
* Any
Week 1 Breakfast
LUNCH
8 ounces room-temp or cold water
Choose one of the following:
*
Chicken So Low Mein with Side Salad
* Any
Week 1 Lunch
DINNER
8 ounces room-temp or cold water
Choose one of the following:
*
Chicken Parm with Saucy Pasta Swap
* Any
Week 1 Dinner
SNACKS
Choose any THREE snacks from the following:
Have each with 8 ounces room-temp or cold water.
Pssst … One of tomorrow’s breakfast options is a chilled oatmeal parfait. To save time in the morning, cook your oatmeal tonight, and refrigerate it overnight.
Secrets of Successful HG Dieters: Planning Ahead
I loved cutting up fresh vegetables from the farmers’ market … so they were at the ready when I walked in the door at night. I precooked my big burgers, taco meat, and chicken, so that I could walk in the door from a long day at work and eat within minutes.
—Michelle M. (lost 16 pounds)
I always made my oatmeal and yogurts the night before, then added the toppings like Fiber One, nuts, and fruit the next day at work. It was easier for me to stay on [track] because I was prepared.
—Lori F. (lost 12.6 pounds)
I ended up just making Tupperware containers of chopped veggies and then labeled each either high-fiber or high-volume, and measured from there.
—Donna F. (lost 8 pounds)
I love the HG EggaMuffin. I made like seven at a time and froze them. It was perfect!
—Gary M. (lost 21.6 pounds)
* WEEK 2 *
DAY 3
BREAKFAST
8 ounces hot, room-temp, or cold water
Choose one of the following:
*
Strawberry Peach Oatmeal Parfait
*
The Great Greek Egg Breakfast
* Any
Week 1 Breakfast
LUNCH
8 ounces room-temp or cold water
Choose one of the following:
*
Faux-Fried Chicken Strips with Side Salad
* Any
Week 1 Lunch
DINNER
8 ounces room-temp or cold water
Choose one of the following:
*
Balsamic BBQ Chicken with Side Salad
* Any
Week 1 Dinner
SNACKS
Choose any THREE snacks from the following:
Have each with 8 ounces room-temp or cold water.
Secrets of Successful HG Dieters: Having All the Water … and Then Some
I drank all my water every day and sometimes even more than listed.
—Terri V. (lost 15 pounds)
I had a half-gallon pitcher I filled twice each day. I drank it all.
—Jenny H. (lost 8 pounds)
I am now addicted to water. I drink at least eight glasses, more if I get a workout in!!!
—Kier O. (lost 9 pounds)
Get Portion Savvy!
Face it: There
will
be times when you won’t have a food scale or measuring cups—at restaurants, lunch meetings, etc. But if you pay close attention to portion sizes when you do weigh and measure everything, you’ll be able to eyeball those servings pretty accurately when you don’t have that scale handy. Test yourself! Next time you make your ginormous salad, first try to estimate 4 ounces of turkey or chicken. Then pop it on the scale to see how you did.
* WEEK 2 *
DAY 4
BREAKFAST
8 ounces hot, room-temp, or cold water
Choose one of the following:
* Any
Week 1 Breakfast
LUNCH
8 ounces room-temp or cold water
Choose one of the following:
* Any
Week 1 Lunch
DINNER
8 ounces room-temp or cold water
Choose one of the following:
*
Pizza-fied Chicken with Saucy Spaghetti Swap
* Any
Week 1 Dinner
SNACKS
Choose any THREE snacks from the following:
Have each with 8 ounces room-temp or cold water.
HG FYI: Concerned about sodium? There’s lots of helpful information
here
.
Three-Step Plan for Obliterating Hunger!
I’ll be honest: It’s unlikely you’ll find yourself hungry on this plan—especially once you’re a few days in—because the meals and snacks are all very large and filling. But in case you do, here’s how to handle it …