The Ultimate Weight Solution Food Guide - Softcover

9780743490399: The Ultimate Weight Solution Food Guide
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#1 New York Times bestselling author Dr. Phil McGraw opened doors for everyone who has struggled with losing weight and keeping it off with his roundbreaking plan, The Ultimate Weight Solution. Now, here is the invaluable companion volume that delivers more tested weight loss strategies, more specific food lists, and more essential information: The Ultimate Weight Solution Food Guide.
In his straight-talking, no-nonsense style, Dr. Phil helps you end excuse-making and start creating a no-fail environment for taking charge of your weight and your relationship with food -- beginning with Dr. Phil's new rapid start plan that will gear your body physically for accelerated weight loss. This quick and easy reference guide also includes information on:
· Calorie counts for all of your high- and low-response cost foods
· Portion control
· High-response cost, high-yield foods
· Low-response cost, low-yield foods
· Specific menu planning for meals and snacks
· Hunger-suppressing/high-response cost foods
· Recognizing weight-gaining behaviors
· A personal food diary
· And more!

You can't afford to ignore the down-to-earth success strategies of Dr. Phil McGraw and The Ultimate Weight Solution Food Guide -- your health and happiness depend on it!

"synopsis" may belong to another edition of this title.

About the Author:
"Dr. Phil" (Phillip C. McGraw, Ph.D.) is the host of America’s number-one daytime talk show and is perhaps the most well-known expert in the field of psychology and human functioning in the world today. In his 16th year on television and his 11th year of the Dr. Phil show, he has devoted his international platform to delivering common sense information to individuals and families seeking to improve their lives. Passionately pursuing such topics as family functioning, domestic violence, anti-bullying, addiction and the myths of mental illness, he works tirelessly both on and off the air. Dr. Phil has carried his message from the senate chambers of Washington, D.C. to the suburbs and inner cities across America. He and Robin, his wife of 38 years and counting, along with their "wonder dog," Maggie, reside in Southern California, as do his two sons, Jordan and Jay, along with daughter-in-law, Erica, and two grandchildren, Avery Elizabeth and London Phillip.
Excerpt. © Reprinted by permission. All rights reserved.:

Chapter One

Putting Your Weight on Project Status

You have made the important decision to lose weight, and you want to do it right this time. But to do so, you must be willing to put your weight on what I like to call Project Status. This means that you must consciously decide to actively, purposely work on improving your weight and your fitness level each and every day. Putting your weight on Project Status means giving your health and vitality a new, higher priority in your life, such that they become of conscious importance to you. You stay committed to working on them, disciplining yourself by working on all seven keys to weight loss freedom. (I've summarized the keys for you in the box on pages 25-26.)

You get out of this project -- your weight -- what you put into it. It will be from your commitment to set a personal standard for yourself -- one that says you will not quit and you will not push aside your goals for a trimmer, healthier body -- that your success will follow. You must be willing to reach for what you want and reach right now. To be in Project Status means that you do not neglect to take care of yourself first, and now is the time to start doing that.

Before beginning the nutritional plan in this guide, you must take some essential first steps that will help you reach the peak of your effectiveness, and lay the groundwork for constructive, lasting change. This is very important -- don't hurry through these initial steps or avoid this part of the process. Take it seriously, and I promise you that you will have the foundation for the most effective and dramatic changes you have ever made in your weight.


Step 1:
Determine your get-real weight.

Your get-real weight is the healthiest and most realistic weight for you, based on your height, your bone structure, and your sex. It is not necessarily the weight of your youth, but rather a state of health and well-being that is congruent and in harmony with how you are physically and genetically configured. It is the weight that is "right" for you -- a stable, comfortable weight, at which you look good, feel good, and lovingly accept yourself from the inside out.

You can figure out your get-real weight by using my Body Weight Standards, a system I developed for my patients; it is a modified and more realistic version of height-weight tables. Though not perfect, these body weight standards are more reflective of what can be achieved and certainly a better measure of where most people should be, weight-wise.

Using the Body Weight Standards chart below, identify where you should be, so that you can move forward from where you are now. The lower end of the ranges are for small-boned people; the upper end, for larger-boned individuals. Be honest here: Don't subjectively say you are small-boned, when in fact, you are just the opposite. Your get-real weight is your target. Record it in the space above.


Dr. Phil's Body Weight Standards Height/Women/Men

4' 10"/90-100-110/114-127-140
4' 11"/95-105-116/119-132-145
5'/99-110-121/123-137-151
5' 1"/103-115-127/128-142-156
5' 2"/108-120-132/132-147-162
5' 3"/112-125-138/137-152-167
5' 4"/117-130-143/141-157-173
5' 5"/122-135-148/146-162-178
5' 6"/126-140-154/150-167-184
5' 7"/130-145-160/155-172-189
5' 8"/135-150-165/159-177-195
5' 9"/139-155-171/164-182-200
5' 10"/144-160-176/168-187-206
5' 11"/148-165-182/173-192-211
6'/153-170-187/177-197-217
6' 1"/157-175-193/182-202-222
6' 2"/162-180-198/186-207-228
6' 3"/166-185-204/191-212-233
6' 4"/171-190-209/195-217-239

My get-real weight is:_________________


Step 2:
Check and record your current weight and waist measurement before you start.

Do two things: First, step on the scale to weigh yourself to determine your starting point. Then, measure your waist with a tape measure positioned one inch above your navel. Taking waist measurements is important because weight distribution -- where you carry weight on your body -- can affect your health, for better or for worse. A too-large waistline circumference, for example, places you at greater risk for heart disease, diabetes, and certain cancers.

A waist measurement of 35 inches or more for women and 40 inches or more for men is cause for concern and may indicate that you are at risk for heart disease or diabetes. Keeping tabs on this simple measurement can protect you in some important ways.

Write your weight and waist measurement in the space below, along with the date.

Date: ____________
My weight: ____________
My waist measurement: ______________

Although I do not advocate obsessive weighing and measuring, you do need to monitor your progress toward your get-real weight with some regularity and reasonable frequency. You should weigh yourself at least at one- or two-week intervals to stay on target; then record your weight in a notebook or journal. The scales should show a weight loss that may be quite dramatic in the beginning, eventually tapering off to a steady, even loss of a few pounds each week. If you aren't dropping pounds at a steady rate, or if you gain weight, you should be motivated to course-correct some aspect of the weight loss plan to make it more effective, including changing your behavior so that it is harder for you to cheat.

Weigh yourself at the same time each week, because your weight fluctuates throughout the day, and you can weigh more at night than you do in the morning. Promise yourself you will not self-destruct if the scale moves up a few pounds, but instead make this a priority for action-oriented repair.

At monthly intervals, remeasure your waist and record these measurements. Watching your pounds and inches diminish will help reinforce your resolve and keep you moving in the right direction.


Step 3:
Clear your environment of "low-response cost, low-yield foods."

The presence of food is one of the most insistent of all triggers to eat or overeat, and you know this yourself if you have ever tried to sample just a few healthy items from a buffet table. This step is thus about removing tempting foods from your environment, including your home, office, car, or anywhere you store food. After all, you can't eat what is not there.

Specifically, I would like you to take an inventory of your environment, looking for and tossing out what I call "low-response cost, low-yield foods." So that you understand the terminology, these foods require very little response from you when you eat them. In plain terms, they are foods that you just gulp and gain -- easily ingested, overly convenient, and requiring little or no preparation on your part.

An excellent example of a low-response cost food is a microwaveable bean burrito. You zap it in your microwave in a matter of seconds, no preparation required. When you eat it, you don't even have to chomp on the burrito; it just slithers down your throat in a few quick gulps. What happens is that you consume an incredibly high number of calories and fat in a very short period of time.

Most low-response cost foods are also low-yield foods. That means they provide very little in the way of good nutrition, with a lot of calories packed into a very small amount of food. Sugar is an example of a low-yield food. It is very high in calories but practically devoid of nutrition, and for these reasons, it is best kept off-limits if you want to successfully control your weight.

Low-yield foods are engineered to be addictive; loaded with sugar, extra fat, calories, too much salt, and unhealthy additives; and of questionable nutritional value. What's more, they are processed and refined; that is, they have been milled or altered in some fashion that devalues their nutrition by extracting fiber and other nutrients.

To sum up, low-response cost, low-yield foods:
· Invite and promote fast, uncontrollable eating.
· Need little or no preparation time.
· Require little chewing or effort to eat. The food slides down your throat, and you barely have to chew it.
· Melt in your mouth.
· Can be too easily eaten straight from a package or container.
· Are highly processed.
· Are light on nutrition.

One of the most offending characteristics of low-response cost, low-yield foods is that they are hunger drivers. These foods do not keep you satisfied for very long and may make you hungrier later. Here's why: After you eat these foods, your body's natural stop-eating signals don't even have time to kick in. It takes about twenty minutes from the time you eat something until the hypothalamus in your brain shuts off your appetite. There's absolutely no way that burrito can offer any satisfying effects when it's overly easy to wolf it down in a matter of seconds. So you keep eating more and more of this stuff until you've eaten way beyond the point of fullness; and the unfortunate fact is that you're overfed with unnecessary calories and fat.

On pages 418 to 707 of this food guide, you'll find a comprehensive listing of low-response cost, low-yield foods by category. These are foods you want to limit or avoid. For now, here is an abbreviated list that will give you an idea of what to toss out:

· Cookies, candy, and any high-calorie, sweetened snack foods.
· Salty foods such as potato chips, pretzels, taco chips, nuts, and other packaged munchies.
· Sweet rolls, pastries, and doughnuts.
· Cakes, snack cakes, pies, and other baked sweets.
· Presweetened, sugary breakfast cereals.
· White bread, white rolls, white buns -- anything that is not whole grain.
· Crackers that are not whole grain.
· Cold cuts.
· Ice cream and high-sugar frozen desserts.
· Quick-fix prepared foods such as pizza, fried entrées and dinners, and microwaveable sandwiches.
· Syrups, jams, and jellies.
· High-fat spreads, peanut butter, and dips.
· Sugared soft drinks and beverages, including flavored coffees.
· Alcoholic beverages.
· Any packaged food in which sugar is listed as one of the first three ingredients.
· Any food that can be classified as "junk food."
· Any food that you habitually binge on.

Ridding your environment of low-response cost, low-yield foods is one of the best moves you can take toward setting yourself up for success. It helps you get past needing to feel motivated all the time over trying to lose weight. When your enthusiasm flags and your willpower conks out -- which it will -- you need to have your environment set up in such a way that it supports you. This crucial step of eliminating low-response cost, low-yield foods does this for you.


Step 4.
Stock your kitchen with "high-response cost, high-yield foods."

By "high-response cost foods," I mean foods that require a great deal of work and effort to prepare and to eat. The work output, or response on your part, that is required to ingest these foods is high, whereas the calorie payoff -- although healthy -- is low. A good example of a high-response cost, high-yield food is a ripe, juicy apple. It is coarse and takes a lot of chewing and grinding to get it down. It is also packed with fiber, which keeps your stomach from emptying too rapidly.

Why is this important? The fact that you must take time to prepare these foods, and that they take effort to chew, eat, and digest, is a real advantage to weight control. Why? Because high-response cost foods defeat the urge to eat on impulse and therefore support better control.

High-response cost foods are thus hunger suppressors, meaning they can control and curb your hunger. Because they take longer to eat, your body has more time to receive stop-eating signals from your hypothalamus. By the time you chew and ingest these foods, you're starting to feel full, so there is little chance that you will overeat. You will be amazed at how little food you'll eat, yet how full and satisfied you'll feel after eating it.

Most high-response cost foods also happen to be "high-yield foods." High-yield foods are those that supply a lot of nutrients -- in the form of carbohydrates, protein, fat, vitamins, minerals, fiber, and other food components -- relative to the low amount of calories they contain.

High-yield foods are generally those of a more pure, basic variety and are closer to the state in which they are found in nature. They have not been critically changed during food processing, and thus are not usually laced with added sugar, fat, additives, and other health-defeating ingredients. High-yield foods are abundant in fiber, a weight-control ally that promotes feelings of fullness, stabilizes your blood sugar, and thus keeps your hunger at bay so that you're less likely to overeat.

High-yield foods such as fruits and vegetables are colorful too, a sign that they are plentiful in important food factors that reduce your risk of disease.

To recap, high-response cost, high-yield foods are those that:

· Take time and effort to fix.
· Require a great deal of chewing and ingestion energy.
· Cannot be eaten quickly.
· Suppress your hunger and curb your cravings.
· Are not "convenience foods" in any sense of the word.
· Supply a healthy balance of vitamins, minerals, fiber, and other nutrients.

For successful weight control, stock your kitchen with high-response cost, high-yield foods. There is a comprehensive list of these foods starting on page 150, and you should become very familiar with them because they form the centerpiece of nutrition for healthy weight control. For now, and as you begin this plan, make sure you have these foods on hand:

· Poultry, such as chicken and turkey breasts (prepared without skin).
· Fresh, frozen, or canned seafood (nothing that is breaded, however).
· Lean cuts of meat.
· Fresh eggs.
· Fresh fruits and vegetables. Frozen is fine too, since they've been chilled immediately after harvesting and may contain more nutrients than fresh produce that has been sitting on the shelf or in your refrigerator. Canned fruits and vegetables are acceptable, but may contain high levels of sodium.
· Whole grains and cereals such as brown rice, bulgur, oatmeal, rice, barley, and millet.
· High-fiber cereals. Although a packaged product, these cereals are specially formulated with added fiber -- a hunger-suppressing ingredient in high-response cost grains and cereals.
· Reduced fat or fat-free dairy products such as skim milk, low-fat milk, sugar-free yogurt, and low-fat cheeses.
· Healthy fats such as olive oil, canola oil, and nuts and seeds. These fats appear to delay hunger and help you feel more satisfied after eating a meal that contains them.

(For a comparative look at hunger suppressors and hunger drivers, refer to the chart on page 24.)


Step 5:

"About this title" may belong to another edition of this title.

  • PublisherPocket Books
  • Publication date2004
  • ISBN 10 0743490398
  • ISBN 13 9780743490399
  • BindingMass Market Paperback
  • Edition number1
  • Number of pages736
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