DIET EMERGENCY
You can lose those last five stubborn pounds—if you've got the will. Turn to this diet when all others have failed By the M&F Staff | Freelance writer Beth Saltz, MPH, contributed to this article | Photos by Ian Logan Your wedding? Class reunion? Romantic island vacation? Whatever your looming event is, one thing's for sure: You've got to show up looking and feeling out of this world in just a few short weeks. The good news is that if you've got the will, we've got the way. The following nine simple rules, along with the "Emergency Diet" sample below, will help you strip away all the excess—excess calories, excess foods and, most important, excess pounds. It's drastic, and you probably can't (and ultimately shouldn't) stick to it for long periods. But for the next few weeks, this plan may be just what you need to shift your fat loss into overdrive. Limit your sugar intake Drop the salt Avoid anything with "wheat" in its ingredient list Avoid most "fat-free" products Eat more green vegetables Eat 5—6 times per day Dodge restaurants whenever possible Drink a lot of water Supplement wisely In addition to these nutrition rules, training and cardio are obviously key to whittling away bodyfat. You'll want to do some kind of aerobic activity at least 30—45 minutes a day, 5—6 days per week, whether it's as simple as a jog on a treadmill or something outdoors, such as a bike ride, run or hike. Meanwhile, assuming you're already following a 3—6-days-per-week weight-training program, we recommend that you continue with that. Stay consistent about getting to the gym, as missed workouts lead to missed opportunities to burn calories and shape your physique. With that said, take a look at both the "Emergency Diet Sample Day" and "Rules at a Glance" sidebars. Implement the rules and diet 2—4 weeks before your event, and you'll be well on your way to making the splash you're hoping for. HERS EMERGENCY DIET SAMPLE DAY BREAKFAST SNACK LUNCH SNACK DINNER SNACK >> On workout days, include a 20-gram whey shake with 20—40 grams of carbs within 45 minutes after working out. >> Warning: CARB CHAMPION 4 egg whites —Mix all ingredients in a blender. Cook in a nonstick pan and eat plain (218 calories, 32 g protein, 14 g carbs, 0 g fat, 1 g fiber). For a yam pancake, substitute 1⁄3 cup cooked yams for the applesauce, and add a dash of vanilla extract and a pinch of cinnamon.
Sugar is an obvious no-no if your goal is fat loss. That means you should stay away from all candy, nondiet soft drinks, sweetened cereals, pastries, cake—you get the point.
You don't need to count grams of sodium, but you do need to avoid products that are high in this mineral. This includes most frozen entrees, canned soups, processed and packaged foods such as boxed pasta or rice mixes, snack foods such as pretzels and chips, microwave popcorn and so on.
This includes crackers, chips, pretzels, breads, most snack foods, pasta and most cereals. The exception to this rule is your postworkout meal, which comes within 45 minutes after training. At this time, you want fast-digesting carbs such as two slices of white bread or a 20-ounce sports drink along with about 20 grams of whey protein.
"No fat" doesn't mean "no calories." This includes crackers, salad dressing and sour cream. The only exceptions are fat-free milk, yogurt and cottage cheese.
You should eat a green vegetable at least twice per day. The best thing about green veggies is you can eat a lot of them without blowing your diet, as they're high in nutrients yet often extremely low in calories. Choose from dark leafy salad greens, asparagus, spinach, broccoli and more.
Eating only 2—3 times per day, with bigger servings at each meal, is a diet no-no. Include a protein and a vegetable at most meals, and get 20 grams of whey protein and 20—40 grams of carbs within 45 minutes of finishing a workout.
Portions are generally large—especially for the active dieter—and you have no control over food preparation, including all the fat and salt that may be used. Emergency times call for emergency measures, so for now eat at home and pack meals for yourself for work or when you're on the go.
If you're used to drinking 8 cups of water a day, go up to 12 cups (3⁄4 of a gallon) or even 16 cups (1 gallon) per day. If you drink fewer than 8 cups daily, get up to a minimum of 8, then add more as you get used to it.
Take a multivitamin/mineral supplement as well as glutamine daily to help with recovery and immune function while dieting. The former acts as the so-called "insurance policy" that you're getting all the vitamins and minerals your body needs to repair and rebuild itself after weight and cardio workouts. Regarding the latter, use 3—5 grams of glutamine 3—4 times per day with one dose in the morning, one before workouts and one after workouts. If you take a fourth dose of glutamine, take it later at night. Some people have trouble digesting large amounts of glutamine, so start with a smaller dose and gradually increase to the 3—5-gram level as your tolerance allows.
This is targeted toward a woman weighing 125—135 pounds who wants to lose 5—7 pounds. It's low in calories, a mere 1,200, so bump it up if you're extremely active or weigh more than 135 pounds. You can switch out similar foods, following the rules outlined in the article, to build your own diet and to instill variety, an important variable that'll help keep your diet on track and save your sanity.
20-gram low-carb protein shake, made with 3 strawberries
(Optional: add 1 Tbsp. glutamine to shake)
4 egg whites, cooked with
1 cup spinach
3 oz. tuna
8 asparagus spears
¾ cup fat-free cottage cheese or plain yogurt
½ cup pineapple chunks
4 oz. orange roughy
8 asparagus spears
6 egg whites
(Optional: 1 Tbsp. glutamine mixed with water)
Do not follow this diet for more than four weeks. Consult your physician before following this program. Pregnant or breastfeeding women should not follow this diet.
If you're craving carbohydrates, try making a protein pancake.
½ cup unsweetened applesauce
1 scoop protein powder
1 packet Splenda
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