Share Your Diet Guidelines

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sir/mam, start ko lang tong diet guides, hope makapagshare din kayo, syempre para malupeet design and render natin, kailangan din nang masustansyang pangangatawan, post na mga kapatid.

I did the following weight loss diet program and it worked wonders. I strongly recommend anyone desirous of loosing weight to start on this program immediately. Best part of the program is that it is doable!
--- B. H. Jajoo

General Motors: Weight Loss Diet Program

The following diet and health program was developed for employees and dependents of General Motors, Inc. and is intended for their exclusive use. This program was developed in conjunction with a grant from U.S. Department of Agriculture and the Food and Drug Administration. It was field tested at the Johns Hopkins Research Centre and was approved for distribution by the Board of Directors, General Motors Corp. at a general meeting on August 15, 1985. General Motors Corp. wholly endorses this program and is making it available to all employees and families. This program will be available at all General Motors Food Service Facilities. It is management's intention to facilitate a wellness and fitness program for everyone.

This program is designed for a target weight loss of 10-17 lbs per week. It will also improve your attitudes and emotions because of its cleansing systematic effects.

The effectiveness of this seven day plan is that the food eaten burn more calories than they give to the body in caloric value.

This plan can be used as often as you like without any fear of complications. It is designed to flush your system of impurities and give you a feeling of well being. After seven days you will begin to feel lighter because you will be lighter by at least 10 lbs. You will have an abundance of energy and an improved disposition.

During the first seven days you must abstain from all alcohol
You must drink 10 glasses of water each day
Day One All fruits except bananas. Your first day will consist of all the fruits you want. It is strongly suggested that you consume lots of melons the first day. Especially watermelon and a loupe. If you limit your fruit consumption to melons, your chances of losing three lbs. on first day are very good.

Day Two All vegetables. You are encouraged to eat until you are stuffed with all the raw or cooked vegetables of your choice. There is no limit on the amount or type. For your complex carbohydrate, you will start day two with a large baked potato for breakfast. You may top the potato with one pat of butter.

Day Three A mixture of fruits and vegetables of your choice. Any amount, any quantity. No bananas yet. No potatoes today.

Day Four Bananas and milk. Today you will eat as many as eight bananas and drink three glasses of milk. This will be combined with the special soup which may be eaten in limited quantities.

Day Five Today is feast day. You will eat beef and tomatoes. Eat two 10 oz. portions of lean beef. Hamburger is OK. Combine this with six whole tomatoes. On day five you must increase your water intake by one quart. This is to cleanse your system of the uric acid you will be producing.

Day Six Beef and vegetables. Today you may eat an unlimited amount of beef and vegetables. Eat to your hearts content.

Day Seven Today your food intake will consist of brown rice, fruit juices and all the vegetables you care to consume.


Tomorrow morning you will be 10-17 lbs. lighter than one week ago. If you desire further weight loss, repeat the program again. You may repeat this program as often as you like, however, it is suggested that you are allowed two glasses of white wine in addition to the instructions on the program. You may substitute champagne for white wine. Under no circumstances are you to drink any other alcoholic beverages with the exception of beer which is allowed. Any liquor (bourbon,vodka, rum) is forbidden. Cream drinks are especially forbidden. You may have an occasional cordial such as creme de menthe or schnapps, but you must always limit yourself to two drinks. If you wine, drink only wine that day. If you have beer, drink only beer that day, etc. Alcohol adds empty calories to your diet. However, after the first week it will help your digestion and settle your stomach.

G.M.'S Wonder Soup

The following soup is intended as a supplement to your diet. It can be eaten any time of the day in virtually unlimited quantities. You are encouraged to consume large quantities of this soup.

28 oz, Water, 6 Large Onions, 2 Green Peppers, Whole Tomatoes (fresh or canned), 1 Head Cabbage, 1 Bunch Celery, 4 Envelopes Lipton Onion Soup Mix, Herbs and Flavouring as desired.

Additional Comments

Vegetables as may be taken in the form of a salad if desired. No dressing except malt, white or wine vinegar, squeezed lemon, garlic, herbs. No more than one tea spoon of oil.

You have been given a recipe for the WONDER SOUP which can be eaten in unlimited quantities. This soup is a supplement while you are on the program and it should be a pleasure to eat. Not everyone likes cabbage, green peppers, calory etc. This recipe is not inflexible. You may substitute vegetables according to your taste. You may add any vegetables you like: asparagus, peas, corn, turnips, green beans, cauliflower, etc. Try to stay away from beans (lima, pinto, kidney, etc.), however, because they tend to be high in calories even though they are very good for you.

Beverages you may consume while on the program :

Water (flavoured with lemon/lime if desired).
Club Soda is OK.
Black Coffee. No cream or cream substitute. No sugar or sweetness.
Black Tea = Herb or Leaf.
Absolutely nothing else except the fruit juices which are part of day seven. No fruit juices before day seven.
How and Why It Works

Day One you are preparing your system for the upcoming programme. Your only source of nutrition is fresh or canned fruits. Fruits are nature's perfect food. They provide everything you could possibly want to sustain life except total balance and variety.

Day Two starts with a fix of complex carbo-hydrates coupled with an oil dose. This is taken in the morning for energy and balance. The rest of day two consists of vegetables which are virtually calorie free and provide essential nutrients and fibre.

Day Three eliminates the potato because you get your carbohydrates from the fruits. You system is now prepared to start burning excess pounds. You will still have cravings which should start to diminish by day four.

Day Four, bananas, milk and soup sound the strangest and least desirable. You're in for a surprise. You probably will not eat all the bananas allowed. But they are there for the potassium you have lost and the sodium you may have missed the past three days. You will notice a definite loss of desire for sweets. You will be surprised how easy this day will go.

Day Five, Beef and tomatoes. The beef is for iron and proteins, the tomatoes are for digestion and fibre. Lots and lots of water purifies your system. You should notice colourless urine today. Your allowance calls for the equivalent of five "quarter ponders". Do not feel you have to eat all this beef. You must eat the six tomatoes.

Day Six is similar to day five, Iron and proteins from beef, Vitamins and fibre from vegetables. By now your system is in a total weight loss inclination. There should be a noticeable difference in the way you look today, compared to day one.

Day Seven finished off the program like a good cigar used to finish off Victorian meals, except much healthier. You have your system under control and it should thank you for the flushing and cleaning you just gave it.

ayos ito sir ha..ngaon ko lang napansin itong thread...its worth reading it. me too, im planning to take a diet kasi next year im tying the knot. kaya gusto ko naman bumalik yung dati kong katawan. medyo nahiyang ako dito sa singapore. plus 20pounds ako..ngayon hirap mag diet. sa sarili ko ang hirap mag adjust lalo na malakas din akong mag yosi. ang nagyayari sa akin kasi mag try ako magdiet tpos hihinto tpos tuloy na naman...kayo sir mammoo ano bang naiisip nyo at nako-control nyo? hirap kasi pigilan e.

By: American Heart Association, March 16, 2010

Knowing which fats raise LDL cholesterol and which ones don't is the first step in lowering your risk of heart disease. In addition to the LDL produced naturally by your body, saturated fat, trans-fatty acids and dietary cholesterol can also raise blood cholesterol. Monounsaturated fats and polyunsaturated fats appear to not raise LDL cholesterol; some studies suggest they might even help lower LDL cholesterol slightly when eaten as part of a low-saturated and trans-fat diet.

Limit total fat intake to less than 25–35 percent of your total calories each day;
Limit saturated fat intake to less than 7 percent of total daily calories;
Limit trans fat intake to less than 1 percent of total daily calories;
The remaining fat should come from sources of monounsaturated and polyunsaturated fats such as nuts, seeds, fish and vegetable oils; and
Limit cholesterol intake to less than 300 mg per day, for most people. If you have coronary heart disease or your LDL cholesterol level is 100 mg/dL or greater, limit your cholesterol intake to less than 200 milligrams a day.
For example, a sedentary female who is 31–50 years old needs about 2,000 calories each day. Therefore, she should consume less than 16 g saturated fat, less than 2 g trans fat and between 50 and 70 grams of total fat each day (with most fats coming from sources of polyunsaturated and monounsaturated fats, such as fish, nuts, seeds and vegetable oils).

Saturated Fat
Hydrogenated Fat
Unsaturated Fats (Polyunsaturated and Monounsaturated)
Trans-Fatty Acids and Hydrogenated Fats
How are trans-fatty acids harmful?
Is butter better than margarine?
Regulating your intake of trans-fatty acids
Saturated fat
Saturated fat is the main dietary cause of high blood cholesterol. Saturated fat is found mostly in foods from animals and some plants. Foods from animals include beef, beef fat, veal, lamb, pork, lard, poultry fat, butter, cream, milk, cheeses and other dairy products made from whole and 2 percent milk. All of these foods also contain dietary cholesterol. Foods from plants that contain saturated fat include coconut, coconut oil, palm oil and palm kernel oil (often called tropical oils), and cocoa butter.

Hydrogenated fat
During food processing, fats may undergo a chemical process called hydrogenation. This is common in margarine and shortening. These fats also raise blood cholesterol. The saturated fat content of margarines and spreads is printed on the package or Nutrition Facts label.

Polyunsaturated and monounsaturated fats
Polyunsaturated and monounsaturated fats are the two unsaturated fats. They're found mainly in many fish, nuts, seeds and oils from plants. Some examples of foods that contain these fats include salmon, trout, herring, avocados, olives, walnuts and liquid vegetable oils such as soybean, corn, safflower, canola, olive and sunflower.

Both polyunsaturated and monounsaturated fats may help lower your blood cholesterol level when you use them in place of saturated and trans fats. Keep total fat intake between 25 and 35 percent of calories, with most fats coming from sources of polyunsaturated and monounsaturated fatty acids such as fish, nuts and vegetable oils.

Trans-fatty Acids and Hydrogenated Fats
Unsaturated fatty acids can be in one of two shapes — "cis" and "trans." These terms refer to the physical positioning of hydrogen atoms around the carbon chain. The cis form is more common than the trans form. Trans-fatty acids (TFA) are found in small amounts in various animal products such as beef, pork, lamb and the butterfat in butter and milk.

TFA are also formed during the process of hydrogenation, making margarine, shortening, cooking oils and the foods made from them a major source of TFA in the American diet. Partially hydrogenated vegetable oils provide about three-fourths of the TFA in the U.S. diet. The trans fat content of foods is printed on the package of the Nutrition Facts label. Keep trans fat intake to less than 1 percent of total calories. For example, if you need 2,000 calories a day, you should consume less than 2 grams of trans fat.

Trans-fatty acids are also formed during the process of hydrogenation. "Hydrogenate" means to add hydrogen. When unsaturated fatty acids are hydrogenated, some of the hydrogen atoms are added on opposite sides of the molecule to the already attached hydrogen. Cis double bonds convert to trans double bonds, and the fatty acids become saturated.

How are trans-fatty acids harmful?
In clinical studies, TFA or hydrogenated fats tended to raise total blood cholesterol levels. Some scientists believe they raise cholesterol levels more than saturated fats. TFA also tend to raise LDL (bad) cholesterol and lower HDL (good) cholesterol when used instead of cis fatty acids or natural oils. These changes may increase the risk of heart disease.

Because there are no standard methods, it's difficult to estimate the TFA content of food items. It's also difficult to estimate intake, especially long-term intake. The four most important sources of TFA in one large group of women studied included margarine; beef, pork or lamb as the main dish; cookies (biscuits); and white bread.

As of January 2006, the FDA requires trans fat to be listed on the nutrition label. Although changes in labeling are important, they aren't enough. Many fast foods contain high levels of TFA. There are no labeling regulations for fast food, and it can even be advertised as cholesterol-free and cooked in vegetable oil. Eating one doughnut at breakfast (3.2 g of TFA) and a large order of french fries at lunch (6.8 g of TFA) add 10 grams of TFA to one's diet, so the lack of regulations for labeling restaurant foods can be harmful to your health.

Is butter better than margarine?
Recent studies on the potential cholesterol-raising effects of TFA have raised public concern about the use of margarine and whether other options, including butter, might be a better choice. Some stick margarines contribute more TFA than unhydrogenated oils or other fats.

Because butter is rich in both saturated fat and cholesterol, it's potentially a highly atherogenic food (a food that causes the arteries to be blocked). Most margarine is made from vegetable fat and provides no dietary cholesterol. The more liquid the margarine, i.e., tub or liquid forms, the less hydrogenated it is and the less TFA it contains.

Regulating your intake of trans-fatty acids
The American Heart Association's Nutrition Committee strongly advises that healthy Americans over age 2 limit their intake of trans fat to less than 1 percent of total calories.

Based on current data, the American Heart Association recommends that consumers follow these tips:

Choose a diet rich in fruits, vegetables, whole-grain, high-fiber foods, and fat-free and low-fat dairy most often.
Keep total fat intake between 25 and 35 percent of calories, with most fats coming from sources of monounsaturated and polyunsaturated fats such as fish, nuts, seeds and vegetable oils most often.
Use naturally occurring, unhydrogenated vegetable oils such as canola, safflower, sunflower or olive oil most often.
Look for processed foods made with unhydrogenated oil rather than partially hydrogenated or hydrogenated vegetable oils or saturated fat.
Use soft margarine as a substitute for butter, and choose soft margarines (liquid or tub varieties) over harder stick forms. Look for ”0 g trans fat” on the Nutrition Facts label.
French fries, doughnuts, cookies, crackers, muffins, pies and cakes are examples of foods that are high in trans fat. Don't eat them often.
Limit the saturated fat in your diet. If you don't eat a lot of saturated fat, you won't be consuming a lot of trans fat.
Limit commercially fried foods and baked goods made with shortening or partially hydrogenated vegetable oils. Not only are these foods very high in fat, but that fat is also likely to be very hydrogenated, meaning a lot of trans fat.
Limited fried fast food. Commercial shortening and deep-frying fats will continue to be made by hydrogenation and will contain saturated fat and trans fat.

thank you for sharing sir mark. im planning to enroll na sa gym next month and i would also be needing these guidelines

.ndeh ko po kelngan ng diet as in shape doen kase payat na ako..

ginagawa ko lang po is sumayaw or maybe pampapawis.. todong work-out para magkalaman at magkaroon ng curves. hahaha ^^,

"fit in right" lang ang ini inom ko.....instant noodles ok nah..pero pabaliktad ata ako...mukhang ptaba kasi ako ngayon....ang kunting overtym....

zildian_nico wrote:"fit in right" lang ang ini inom ko.....instant noodles ok nah..pero pabaliktad ata ako...mukhang ptaba kasi ako ngayon....ang kunting overtym....

buti ka pa sir.. tumataba.. ako pumapayat kasi late na ako natutulog. hahaiz.. gusto ko ng magkalaman muli..

christine wrote:thank you for sharing sir mark. im planning to enroll na sa gym next month and i would also be needing these guidelines

nyahahahay...paghahanda na ba ito sa nalalapipt na araw?!!! sister sa california fitness ka!!!hehe refer kita gusto mo?!!!

^ loko.. haha.. may nagsabi kasi sakin na tumataba ako lalo...hehe..lol. pero matagal ko na gusto mag gym ulit.. college days pa yun last kasi.. yup cali fitness nga bro.. thanks.. may contact nako dun na pinay and araw araw akong tinatawagan at kinukulit na magstart na agad.

nyak o.t na tayo last na tlga sir boks!!!....hehe..san branch?

1 year w/o rice.

@f-fortyone.. i'm checking out cali fitness sa orchard kasi mas malaki yung branch.. pero plan ko kunin yung platinum membership para kahit saang branch pwede. may discount daw so sana kaya ng budget..

btt..
i'm reading this article right now.. just simple tips on how this guy amazingly lost an amount of weight in just 3 months..
--> http://www.lifehack.org/articles/lifestyle/10-unconventional-diet-tips-how-to-lose-50-pounds-in-three-months.html

eto lang po ang aking ma-share dito..

Morning eat like a king
Lunch eat like a prince
Dinner eat like a beggar...

pero ok din yung 6 times a day ka kumain pero small meal lang.. try nyo mas ok.. mahalaga wag kayo mag-papagutom para di kayo masyado kumain ng marami..

KettleRenderer wrote:i seldom or never eat rice ..
i used to take Thyro-slim .. appetite suppressant sya..

pero parang gusto ko na ulit ipagpatuloy un pescetarian diet ko ...

Ma'am..ask po ng gf ko saan daw nkakabili ng "Thyro-slim"