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Free Online Diets
- Complete 28-Day Menu Plan
Where are all the free online diet programs?
Most of the web sites online that claim to have free diet programs really just have links to diets that you have to pay for. I thought it would be refreshing to include a complete diet on this page that is, indeed, free.
Finding a complete menu plan I could reproduce here wasn't easy. For one thing, I had to be careful not to print copyrighted material. But I also didn't want to give you information that required a lot of study and reading to use - you probaby wouldn't be looking online for a weight loss program if you didn't want something you could use right now, today.
Some diet books, especially those by true nutritional experts like Drs. Joel Fuhrman and Dean Ornish, will give you every piece of information you could possibly need to design your own diet program.
In fact, after you've finished reading their books, you'll probably know more about nutrition than most doctors. And that's good, of course. Understanding the basics of nutrition will help anyone keep themselves and their families healthy and thin.
But what if you don't have the time or the patience for all that study?
One of the leading physicians of his day, Dr. William Howard Hay, understood this problem. He wrote a number of books on the connection between food and health, and managed one of the country's most famous health spas.
He spent years educating the public on nutrition, and finally put together a simple, one-month menu plan to help people learn his system - even if they didn't have time to learn all the reasons behind his choices of foods.
The first printing of Dr. Hay's diet was in 1929, but don't assume that it is any less beneficial than a more up-to-date version. This diet is based on solid dietary principals, and anyone following it will lose weight, even in the first month - although you will need to use some self-control when it comes to portion sizes.
To make it even easier for you to use, I've reproduced this diet in a printable form. You can download it to your computer by clicking here. Feel free to share it with your friends - it helps to start a new healthy diet program with other people who can offer you support and encouragement.
You will quickly notice that Dr. Hay's recommended foods include items that you wouldn't normally eat when on a weight loss diet. This is because during the time that the good doctor wrote this menu plan, portions were considerably smaller than they are today. It is possible to eat peach ice cream and mayonnaise on your salad, if you keep in m ind that the portions must be kept small.
Or, to make it easier, just leave out the items with the high calories - like the ice cream and whipped cream - until your weight is back down where you want it. And make sure you pay attention to the size of your portions when you broil your steaks. It is usually recommended that you limit the size of a meat portion to a piece about the size of a deck of cards.
This is not quite a low-carb diet like Atkins, but you won't find a lot of bread or pasta in these meals. You'll also see items that Atkins recommended, like bacon, red meat and cream. Again, you will want to use these items in moderation if you want to lose weight. To do that, just be reasonable about your portion sizes.
What you won't find in this diet is refined sugar and white flour, because even back then it was known that these empty-calorie foods can lead to poor health. The carbs in this plan are all from natural sources, and most are complex carbohydrates.
The menus below show that each day the foods are different from the day before, in a manner much like the plans in the Fat Loss 4 Idiots diet. However, Dr Hays is switching the foods around in order to balance the acid and alkaline foods, not to change the body's metabolism. He felt that the right foods, in the right combinations, would improve health and bring about weight loss in anyone who needed it. He also felt that the addition of dessert for two meals a day was possible because the rest of the meals were so low in highly-concentrated energy foods, like the sugar and noodles that most of us eat far too often.
I will try to add recipes to some of the more unusual salads and desserts in the next few weeks.
Now, here's Dr. Hay's free one month diet menu plan, taken from his out-of-print book Health via Food:
First Week:
SUNDAY
BREAKFAST - Orange juice and milk
LUNCH - Steamed spinach; Salad - fruit salad with mayonnaise; Dessert
- strawberries with unsweetened whipped cream
DINNER - Ripe olives and radishes; vegetable broth; broiled steak with
mushrooms, steamed green peas, baked onions; Salad - tomato and cucumber
with mayonnaise dressing; Dessert - peach ice cream
MONDAY
BREAKFAST - Whole wheat toast; crisp bacon; black coffee
LUNCH - Pea soup steamed beets; Salad - small green string beans and sliced
onion, oil dressing; Dessert - fresh unsweetened pineapple
DINNER - Broiled steak with broiled mushrooms; steamed broccoli; Salad
- asparagus tips on lettuce with mayonnaise dressing; Dessert - strawberry
whip, unsweetened
TUESDAY
BREAKFAST - Orance juice and milk
LUNCH - Cream of asparagus soup, steamed kale; Salad - shredded cabbage
and celery with mayonnaise dressing; Dessert - fresh fuit with unsweetened
whipped cream
DINNER - Meat loaf, steamed spinach, steamed carrots; Salad - sauerkraut
and grpefruit with mayonnaise; Dessert - lemon gelatine, unsweetened whipped
cream
WEDNESDAY
BREAKFAST - whole wheat muffins, butter, maple syrup, crisp bacon, black
coffee
LUNCH - Cream of celery soup, steamed endive; Salad - apple, grape and
cherries on lettuce with mayonnaise dressing; Dessert - fresh peaches
with unsweetened cream
DINNER - Baked green peppers stuffed with mushrooms, steamed spinach,
steamed parsnips; Salad - tomato, carrots, asparagus, green onions, mayonnaise
dressing; Dessert - fruit gelatine with cream
THURSDAY
BREAKFAST - Orange juice and milk
LUNCH - Vegetable soup, steamed string beans; Salad - shredded cabbage,
celery and onion with mayonnaise dressing; Dessert - fresh berries and
cream
DINNER - Individual roast of lamb, steamed chicory, steamed vegetable
oysters; Salad - cucumber and radish with mayonnaise dressing; Dessert
- pinapple ice
FRIDAY
BREAKFAST - Sour cream with whole wheat waffles, maple syrup, butter,
black coffee
LUNCH - Tomato bouillon, steamed beets; salad - pinneaple and cottage
cheese with mayonnaise dressing; Dessert - unsweetened apple sauce
DINNER - Broiled fish or roast beef, steamed green peas, steamed asparagus;
Salad - diced tomato and orange sprinkled with chopped nuts with mayonnaise
dressing; Dessert - ice cream
SATURDAY
BREAKFAST - Orange juice and milk
LUNCH - Cream of spinach soup, steamed string beans; Salad - tomato, cucumber
with mayonnaise dressing; Dessert - fresh pears
DINNER - Baked potato, steamed carrots, steamed endive; Salad - shredded
cabbage, green peppers and radishes with oil dressing; Dessert - whole
wheat date cake
Second Week:
SUNDAY
BREAKFAST - whole wheat pancakes, maple syrup, butter, black coffee
LUNCH - Crisp bacon and lettuce sandwiches on whole wheat toast or date
and honey sandwiches on rye bread; Dessert - custard with maple syrup
DINNER - Celery; broiled chicken with vegetable dressing, steamed vegetable
oysters, steamed spinach; Salad - tomato with mayonnaise dressing; Dessert
- apricot sherbet
MONDAY
BREAKFAST - Orange juice and milk
LUNCH - Cream of onion soup; steamed green peas; Salad - orange, pineapple,
grape with mayonnaise dressing; Dessert - lemon ice
DINNER - Asparagus on whole wheat toast, steamed beets, steamed kale;
Salad - head lettuce with whipped cream; Dessert - black mission figs
with cream
TUESDAY
BREAKFAST - Whole wheat muffins, honey, butter, black coffee
LUNCH - Cream of spinach soup, baked tomato; Salad - sauerkraut and grapefruit
with mayonnaise dressing; Dessert - fresh peach with unsweetened cream
DINNER - Broiled beef fillets, steamed cauliflower, steamed broccoli;
Salad - cucumber, radish, apple, tomato, shredded, mayonnaise dressing;
Desert - pineapple whip
WEDNESDAY
BREAKFAST - Orange juice, milk
LUNCH - Tomato puree, steamed green string beans; Salad - head lettuce
with mayonnaise dressing; Dessert - cherries with cream
DINNER - Broiled mushrooms on whole wheat toast, steamed endive, steamed
celery; Salad - shredded lettuce, carrots tomato and cucumber, oil dressing;
Dessert - maple ice cream
THURSDAY
BREAKFAST - Whole wheat waffles, maple syrup, butter, black coffee
LUNCH - Parsnips and cauliflower soup, steamed beets; Salad - shredded
cabbage and celery with mayonnaise dressing; Dessert - pears
DINNER - Scalloped potato with onion, steamed green peas, steamed okra;
Salad - sliced tomato and shredded carrots, no dressing; Dessert - date
ice cream.
FRIDAY
BREAKFAST - Orange juice and milk
LUNCH - Pea puree, steamed parsnips; Salad - asparagus tips on luttuce
with mayonnaise dressing; Dessert - Baked apple with raisins
DINNER - Broiled fish or roast beef, baked tomato, steamed celery; Salad
- shredded cabbage and carrots with mayonnaise dressing; Dessert - orange
cream sherbet
SATURDAY
BREAKFAST - Whole wheat toast, honey, butter, crisp bacon, black coffee
LUNCH - Cream of celery soup, steamed green peas; Salad - shredded celery,
carrots and radishes with mayonnaise; Dessert - apple sauce with cream
DINNER - Potato whip, steamed cabbage, steamed spinach; Salad - small
string beans with sliced onion and oil; Dessert - ice cream
Third Week:
SUNDAY
BREAKFAST - Unsweetened grapefruit, milk
LUNCH - Steamed endive; Salad - sauerkraut and pineapple with mayonnaise
dressing; Dessert - lemon gelatine with unsweetened cream
DINNER - Ripe olives, celery hearts; vegetabe broth; broiled chicken,
steamed asparagus, steamed beets; Salad - tomato, cucumber and green pepper
with mayonnaise dressing; Dessert - strawberry whip, unsweetened
MONDAY
BREAKFAST - Sour cream whole wheat waffles, maple syrup, butter and black
coffee
LUNCH - Cream of asparagus soup, steamed endive; Salad - fresh fruit with
mayonnaise dressing; Dessert - pineapple gelatine with cream
DINNER - Stuffed eggplant, steamed chicory, baked onion; Salad - head
lettuce with oil dressing; Dessert - maple ice cream
TUESDAY
BREAKFAST - Orange juice, milk
LUNCH - Cream of celery soup; steamed kale; Salad - tomato stuffed with
unsweetened crushed pineapple with mayonnaise dressing; Dessert - fresh
fruit with unsweetened cream
DINNER - Roast lamb, steamed broccoli, steamed vegetable oysters; Salad
- celery, apple and green pepper with mayonnaise dressing; Dessert - fruit
gelatine with unsweetened cream
WEDNESDAY
BREAKFAST - Whole wheat pancakes, maple syrup, butter, black coffee
LUNCH - Vegetable soup, steamed string beans; Salad - shredded cabbage
with mayonnaise dressing; Dessert - apple whip
DINNER - Cauliflower, tomato, cheese casserole, steamed spinach, steamed
carrots; Salad - pear stuffed with cottage cheese, sprinkle iwth chopped
nuts, with mayonnaise dressing; Dessert - ice cream
THURSDAY
BREAKFAST - Unsweetened grapefruit, milk
LUNCH - Vegetable soup, stemed kale; Salad - cucumber and radish with
mayonnaise dressing; Dessert - fresh peaches with unsweetened cream
DINNER - Stuffed baked potatoes, steamed cauliflower, steamed spinach;
Salad - small string beans and sliced onions with oil; Dessert - black
mission figs with cream
FRIDAY
BREAKFAST - Whole wheat toast, honey, butter, black coffee
LUNCH - Tomato bouillon, steamed beets; Salad - asparagus tips on lettuce
with mayonnaise dressing; Dessert - fresh fruit with unsweetened cream
DINNER - Broiled fish or lamb chops, steamed tomatoes, baked onions; Salad
- pineapple, orange and grapefruit with mayonnaise dressing; Dessert -
orange cream sherbet
SATURDAY
BREAKFAST - Orange juice, milk
LUNCH - Cream of onion soup; steamed string beans; Salad - shredded cabbage
with mayonnaise dressing; Dessert - fruit gelatine with unsweetened cream
DINNER - Carrot loat, steamed endive, steamed okra; Salad - tomato and
cucumber with oil; Dessert - maple ice cream
Fourth Week:
SUNDAY
BREAKFAST - Whole wheat muffins, crisp bacon, butter, black coffee
LUNCH - Tomato, cucumber, green pepper salad with oil dressing; bacon
lettuce sandwich on whole wheat toast; Dessert - ice cream
DINNER - Ripe olives; vegetable broth; broiled chicken, steamed broccoli,
steamed beets; Salad - diced pineapple, pear and orange with mayonnaise
dressing; Dessert - lemon ice
MONDAY
BREAKFAST - Orange juice, milk
LUNCH - Cream of celery soup; steamed endive; Salad - asparagus tips on
lettuce with mayonnaise dressing; Dessert - orange ice
DINNER - Broiled lamb chops, steamed peas, steamed carrots; Salad - tomato
stuffed with celery, peas, onion, string beans with mayonnaise dressing;
Dessert - loganberry whip
TUESDAY
BREAKFAST - Whole wheat pancakes, maple syrup, butter, black coffee
LUNCH - Cream of asparagus soup, steamed green peas; Salad - sauerkraut
and pineapple with mayonnaise dressing; Dessert - cherries
DINNER - Baked potato, steamed kale, steamed vegetable oysters; Salad
- sliced tomato without dressing; Dessert - custard with maple syrup
WEDNESDAY
BREAKFAST - Orange juice, milk
LUNCH - Vegetable soup; steamed kale; Salad - shredded tomatoes, carrots,
celery, cucumbers with mayonnaise dressing; Dessert - apricot whip
DINNER - Roast beef, creamed cabbage, baked tomato; Salad - pineapple,
orange and grape with mayonnaise dressing; Dessert - strawberry whip,
unsweetened
THURSDAY
BREAKFAST - Whole wheat toast, butter, crisp bacon, black coffee
LUNCH - Cream of celery soup; steamed greenpeas; Salad - tomato with mayonnaise
dressing; Dessert - fresh fruit with whipped cream, unsweetened
DINNER - Baked potato, steamed onions, steamed spinach; Salad - shredded
carrots, green peppers and cucumbers with oil dressing; Dessert - ice
cream
FRIDAY
BREAKFAST - Orange juice, milk
LUNCH - Tomato bouillon; baked onion; Salad - tomato and cucumber with
mayonnaise dressing; Dessert - apricots
DINNER - Broiled fish or steak, steamed chicory, steamed carrots; Salad
- shredded cabbage, onions, radishes with mayonnaise dressing; Dessert
- lemon ice
SATURDAY
BREAKFAST - Whole wheat muffins, honey, butter, black coffee
LUNCH - Cream of carrot soup; steamed celery; Salad - pineapple, pear
and grape with mayonnaise dressing; Dessert - lemon fluff
DINNER - Broiled lamb chops steamed cauliflower, steamed kale; Salad -
sauerkraut and grapefruit with mayonnaise dressing; Dessert - fresh peaches
with cream
New research shows that low-calorie diets can cause food obsessions and binge eating. They can even make sugar addiction worse. No wonder most people end up fatter than they started when they try to lose weight with a low-calorie diet.
The answer? The New Craving Control Diet.
Lose 3 to 5 pounds a week without surgery, starvation diets or dangerous appetite suppressant pills. Enjoy the satisfying, delicious diet that controls your appetite naturally, reduces food cravings, and helps burn fat faster.
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