Jump Start Diet Plan
"The 5-Day Jump Start"
Determining what to eat during the first five days is as easy as one, two, three! We've given you enough structure to get results, but also the flexibility to keep you from getting bored with your food choices. For each meal, simply pick one choice from each of the categories shown:
Meal #1: Pick one choice from categories 1 & 2
Meal #2: Pick one choice from categories 1 & 2 & 3
Meal #3: Pick one choice from categories 1 & 2 & 3
Meal #4: Pick one choice from categories 1 & 2
Category #1: Protein Category #2: Fruit/Vegetable Category #3: Starch
2 eggs* 2 cups any type fruit (or two medium pieces of fruit 1 slice bread, 1 small pancake, 1 frozen waffle,
-- it's okay to eat one now and one later) 1/4 bagel or a 1 oz. biscuit
1 cup 2% cottage cheese 6 cups any type raw vegetables or 1/2 cup rice, noodles or pasta with tomato sauce
salad (typical meal-size salad)
4 oz. low-fat milk or 4 oz. low-fat yogurt 3 cups cooked vegetables (except corn and peas) 1/2 cup rice, noodles or pasta with tomato sauce
(plus 1/2 portion of any other protein in
this category)
4 oz. lean ham, beef, turkey or chicken 1 1/2 cups corn or peas 1/2 cup potato, yams, beans, lentils, peas or corn
6 oz. tuna, shellfish, sole or snapper 2 cups vegetable-based soup 1 oz. dry cereal
6 oz. tuna, shellfish, sole or snapper 2 oz. dried fruit 1 6" corn or flour tortilla
2 tbsp. any type nut butter 1/2 oz. ( 4 to 6) low-fat crackers, chips or pretzels
(e.g. peanut butter, almond butter, etc.)*
2 oz. low-fat cheese* 2 cups air-popped popcorn
1 cup soybeans, tofu or tempeh
1 oz. nuts or seeds*
By following this plan, you'll be eliminating starchy carbohydrates (cereals, breads, pancakes, bagels, etc.) from two of your meals, in the morning and the evening. Cutting the starch from these meals allows you to tap into your fat stores and burn that fat as fuel. You'll also notice a boost in your energy levels and possibly an immediate drop in weight due to excess water-weight reduction.
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