Healthy, beautiful, astonishingly good-looking bodies are everyone’s daydreams. You can do anything, playing with your kids, running with them. Moreover, a healthy body is the one that you can go swimming in without worrying about the shape of your trunk. You may think it is too hard to make these wishes come true. If so, I am asking you to keep wishing, because your dream could become a reality. Today I would like to present you with a safe, sensible diet that will make all your wishes come true, but only if you are truly committed to the plan. You will lose ten pounds in one month, but it all depends on how seriously you take the plan and how conscious you are of calorie input and output. So, hold on to that vision of a strong and healthy you, because you can achieve it. Studies have shown that eating several small meals per day is much better for you than eating three big meals. They protect you from stressful swings in blood glucose levels that would hamper your ability to stick to your diet program. Just be sure to have many food choices in front of you, so as not to become bored. Do not eat the same foods every day, in order to stabilize the diet program for the required time.

CHOOSE ONE MAJOR COURSE AND ONE KIND OF FRUIT, PLUS A BEVERAGE.
* MAJOR COURSE
1 cup bran flakes with 1 cup skim. Or 1-percent milk + 1 cup Total cereal with 1 cup skim. Or 1-percent milk + 1 cup raisin bran with 1 cup skim. Or 1-percent milk + 1 cup oatmeal + 1 small bran muffin + 1 cup low-fat or fat-free yogurt mixed with 1/2 cup oatmeal

* FRUITS
1 small banana + 1/2 cup fresh or frozen blueberries + 1 medium orange + 6 strawberries or raspberries + 1/2 grapefruit

* BEVERAGE
1 to 2 glasses water or 1 cup herbal tea. Losing ten pounds is a great achievement for your body; it decreases the risk of heart diseases, lowers the bad cholesterol level, and reduces the risk of diabetes.

*SNACKS
1 to 2 glasses of water plus one item from the following list: 1 small apple, 1 small banana, 1/2 cup berries (blueberries, raspberries, strawberries, etc.), 1/2 grapefruit, 1/2 cup dried fruit, 1 small orange

*LUNCH
Drink 1 to 2 glasses of water or 1 cup of herbal tea plus one item from each group

* MAJOR COURSE
1/2 cup tuna salad made with 2 tablespoons fat-free or low-fat mayo, 3 ounces skinless BBQ chicken breast, 2 cups chicken-noodle soup, 3 oz roast turkey breast topped with 2 tablespoons gravy, 6 oz shrimp salad made with 2 tablespoons fat-free or low-fat mayo, 3 oz roast beef topped with 2 tablespoons gravy, 3 oz grilled salmon, 1/2 cup canned salmon

* VEGETABLES
2 cups romaine lettuce with tomato, 1/2 cup steamed broccoli, 3 cups garden salad topped with 2 tablespoons shredded carrots tossed with raisins and 2 tablespoons fat-free or low-fat salad dressing, 2 cups vegetable soup, 2 cups spinach salad topped with 2 tablespoons fat-free or low-fat salad dressing, 1 cup green beans with tomatoes, 3 cups spinach-watercress salad with 2 tablespoons fat-free or low-fat salad dressing.

* SIDE DISHES
2 slices whole wheat bread, 1 medium-size baked sweet potato, 1 small corn-bread square, 2 small whole wheat rolls, 1 cup mashed potatoes, 2 cups pasta salad, 1 whole wheat pita pocket, 2 cups vegetarian chili

*SNACKS
Drink 1 to 2 glasses of water plus one item from each group: 1 small banana, 1/4 cup dried fruit, 6 fresh or frozen strawberries, 1/4 cup fresh or frozen blueberries, 1 cup low-fat yogurt, 1 1/2 cups melon, 1 small apple

GET BACK INTO THE GROOVE BY TWO STEPS:
The first step: Let go and forgive yourself when you slip off the track. Do not consider yourself to be a loser by eating a piece of chocolate. Giving up will cause you to eat a whole box of chocolates, and that is where you’ll lose the battle.
The second step: Do not delay your decision. If you slide out of the groove, forgive yourself, and begin once again the next week without delay. Hesitation may cost you the desire and power to apply your decisions.
DINNER
Drink 1 to 2 glasses of water or 1 cup of herbal tea plus one item from each group
* MAJOR COURSE

2 oz turkey meat loaf with 2 tablespoons gravy, 2 oz grilled salmon, 1/2 small oven-baked or grilled skinless chicken breast, 2 oz grilled or baked fish, 2 oz pepper steak (steak seasoned with fresh ground black pepper or a pre-made mix), 2 oz turkey meatballs in tomato sauce

* VEGETABLE

1 cup stir-fried greens and 1 cup tossed salad topped with 2 tablespoons fat-free or low-fat salad dressing, 1/2 cup seasoned kale and 2 cups green salad topped with 2 tablespoons fat-free or low-fat salad dressing, 2 cups green salad topped with 1 cup carrots and snap peas plus 2 tablespoons fat-free or low-fat salad dressing, 1/2 cup steamed green beans tossed with mushrooms and garlic sauteed with a low-fat nonstick cooking spray, 1 1/2 cups garden salad with five or six orange slices topped with 2 tablespoons fat-free or low-fat salad dressing, 1 cup grilled cauliflower and okra, 1 1/2 cups book choy and bell-pepper salad topped with 2 tablespoons fat-free or low-fat salad dressing, 1/2 cup roasted beets with 1/2 cup okra and 1 cup garden salad topped with 2 tablespoons fat-free or low-fat salad dressing, 2 cups steamed broccoli and cauliflower

* SIDE DISHES

1/2 cup brown rice, 1 small corn-bread square, 1 cup rice and beans, 1 small whole wheat roll, 2 tablespoons candied yams, 1/2 cup mashed potatoes, 1/2 cup baked yam, 2 tablespoons potato salad made with low-fat mayo

*SNACKS
Drink 1 to 2 glasses of water or 1 cup of herbal tea plus one item from each group. 1 cup low-fat or fat-free yogurt, 1/2 cup frozen yogurt, 1 cup instant low-fat hot cocoa made with a splash of skim milk

BRING YOUR CALCULATOR:
The body mass index (BMI) is a good scale for your body. The following three steps will make it easy for you to know where you stand:
One: Multiply your weight in pounds by 703.
Two: Multiply your height in inches.
Three: Divide the first number by the second.
For Example: Sara wants to know her status. Does she have a healthy body, or does she needs to shed some pounds?
She weighs 190 pounds
She is 65 inches tall
One: 190 x 703 = 133,570
Two: 65 x 65 = 4,225
Three: 133,570 divided by 4,225 = 31.61
BMI is 31.6
BMI UNDER 18.5 point to an underweight case
BMI BETWEEN 18.5 AND 24.9 point to a healthy weight case
BMI BETWEEN 25 AND 29.5 point to a moderately over weight case
BMI FROM 30 OR MORE point to an obese case
BMI FROM 40 OR MORE point to an extremely obese case

Dr. William Josef