'How to lose 10 pounds in 2 weeks' and, I must confess, I love the sound of this title! Most importantly, I have recently lost 10 pounds in 2 weeks. I did it in a healthy way, with real, fresh foods that kick started my metabolism and it feels good. I wasn't sure it was possible, but it is. I ate 3 meals and 2 snacks a day in a low carb, low-fat and no sugar eating plan. I was not hungry and my early cravings vanished. I have never been a believer that food and math go together, so I did it without counting calories, points, blocks or shakes. The only math was how much weight I was losing. I'll go into my history of the weight thing later, but let's get down to brass tacks right now. Here's how I did it:
Here is a link on preparing for Phase 1.
2-Look at your calendar and plan a start date for Phase 1, around your social calendar, to reduce 'foodie' dates and temptation.
3-Shop and stock up on:
- Fresh or frozen chicken breasts, salmon, halibut, as well as sliced turkey and chicken (for roll-ups with a string cheese, mustard and a lettuce wrap), canned tuna
- Tons of veggies: cauliflower, asparagus, broccoli, lettuces, kale, spinach, mushrooms (a steak alternative prep w caramelized onions), cherry tomatoes, cabbage, avocados, sugar snap peas (for dipping in hummus), cucumbers for spread like low-fat cheese or hummus
- Fage 0% fat greek yogurt (mix with stevia liquid and toasted almonds or pistachios)
- Part-skim mozzarella string cheeses (eat individually or with chicken slice/mustard/lettuce wraps)
- Non-fat 1/2 and 1/2 (for my beloved Starbucks in the a.m.)
- Parmesan (hard cheeses) and other 'reduced-fat' shredded cheeses
- Low fat sour cream, low-fat cream cheese and low-fat mayo (if you use them)
- Mustard (no sugar)
- Balsamic and Olive Oil
- Beans-black, garbanzo beans (excellent fiber)
- Almonds and pistachios
- Lemons and limes (to mix with olive oil and balsamic for dressing and slicing into my evening La Croix 'cocktail')
- Celery and almond butter (no sugar)
- Sugar free marinara or crushed tomatoes (canned)
- Salsa with no sugar added
My Secret Weapons:
- Low Fat Ricotta Cheese (for dishes and dessert treats)
- Werther's Original Sugar-free Hard Candy 'Coffee Flavor'
- Sugar Free cocoa powder
- Cans of La Croix Sparkling Water (assortment of flavors), pour into a pretty stemmed glass filled with ice cubes. Garnish with lemon and lime wedges.
- No-sugar sweetener Skinny Girl (Stevia) liquid for sweetening yogurt or ricotta mixed with lemon or cocoa powder for dessert.
- Drink plenty of water!!!
What you won't be needing for Phase 1:
- Breads, pastas, rice, cereal, tortillas, chips, crackers, pastries....just plain carbs.
- Fruit (with the exception of lemon and lime-thank goodness!)
- Alcohol (not even wine...it will be added back in Phase 2-Cheers to that!)
- Starchy/sweet vegetables-corn, peas, sweet potatoes, potatoes
- Any sauce or dressing with sugar (and this is key-no sugar!)
I also bought the South Beach diet App on my iPhone/iPad. I especially like the tracking features and quick reference list of 'what to eat' on each phase. The South Beach Diet app also lists recipes based on a specific food, or group of foods, you have on hand, which is super handy for those of us on the run.
My favorite evening 'mocktail' for South Beach Phase 1
Some tips: Since crackers, chips and the like are not allowed you may miss the 'crunch'. Stock up on celery and sugar snap peas to dip into low fat hummus or low fat cheeses or to fill with almond butter. Use lettuce or cabbage leaves to create wraps or 'tacos' or bread for chicken, tuna salad, fish tacos, etc.
Though I didn't struggle with my weight earlier in life, losing weight has become very difficult for me during the last few years. With a couple of miscarriages, hormonal changes and peri-menopause in my 40's, and the slow metabolism/waist expansion of my early 50's, I have watched the scale creep upward. After our trip to Portugal and Spain last summer I couldn't seem to lose the 5 pounds I gained. It was depressing and I wasn't feeling good in my own skin. You can only wear so much black to camouflage the unfortunate bits. Can anyone relate? If you are a reader of my blog you may know that I was recently diagnosed with sleep apnea. Three physicians told me it was impossible to lose weight with untreated sleep apnea. I now have a pretty good indication that they were correct. Now that I am treating my sleep apnea (with a nightly oxygen spa treatment;), I have adequate oxygen which gives me the energy to try a program like South Beach. That said, unless you have a serious health condition, the South Beach Diet Phase One should work for you too. People generally lose from 8-13 pounds in the first two weeks. There is still plenty of time to lose some extra weight before the foodie debaucheries of the holiday season begin.
Do the chunky gazpacho but skip the corn and use non-fat sour cream instead.
They suggest logging your progress in your daily 'journal'. I did jot down some notes from the first 4 days and then became so encouraged by the weight loss I didn't feel the need to journal after that:
Day 1: I can't believe I'm actually starting South Beach Phase 1 today but I'm feeling 'geared up' for it.
Day 2: After following the program closely yesterday I found I enjoyed the food choices, had good energy (with a dip in late afternoon-no snack-bad girl) Big hot flashes. Craved a bite of chocolate but tolerable. Stayed up later than usual but awoke feeling great energy for day 3.
Day 3: Made a cheesy eggplant parmesan dish with homemade marinara sauce last night. My husband and I loved it! I can't imagine that was truly phase 1 but we'll see in the morning when I weigh in. Added some sugar-free hard candies (Werther's Original 'Coffee' Sugar free Candy) for an after dinner night-cap. Miss the wine but am making do with my 'fancy' La Croix loaded with citrus.
Day 4: Weighed this morning and I've lost 4 lbs. in 4 days. This is really happening...:)
Use lettuce leaves or cabbage leaves in place of tortillas in Phase 1. These are fish tacos in cabbage 'tortillas'.
So I didn't log my food, I only did part of the journaling, and I still lost 10 pounds. The truth is, I didn't spend a lot of time planning my eating or dwelling on it. That's the good news. This eating plan fits pretty easily into the way a healthy person would normally eat. Remember, it's essential to eat 3 meals and 2 snacks each day. I missed the fruit a bit, I missed the wine a bit but substituted with my La Croix loaded with lemon and lime slices. Let me tell you, the sliding scale downward, almost daily, was great motivation! I can see a difference in my face, my neck and my waistline already. I've had a number of compliments from friends at work, and more importantly, my husband is noticing, which feels good. I'm slipping back in to clothing that previously felt 'too tight'. I no longer feel 'puffy' all the time.
Why it worked? Though I generally try to follow healthy eating principles in my regular life, I think there were a couple of tweaks that kicked this weight loss into gear for me. The combination of low carb, low fat and no sugar is the dynamic trio in my mind. In the past I would go low carb for a while, but keep with full fat cheeses and 1/2 and 1/2 in my morning coffee. I would miss my grains and pasta so then I would be on an 'eat less of everything' kind of plan. I would only do dark chocolate and Kind bars for a snack but I have never before cut out the hidden sugar in all sauces, dressings, condiments and even salsa. I think it's the power of these three elements that make it work.
I love a black dress moment....
they are sexy AND they cover a multitude of sins.
As you can see, they've gotten 'bigger' over the years. I'm looking forward to having less to cover.
How about you?
Have you found an eating plan that works well to maintain your weight? Do you have any tips to share? Do you want to try the South Beach Diet with me? If so, let's support each other in the comments below. I have more ideas now that I'm embarking on Phase 2.
Welcome back Mr. 'Will Power'.
It turns out you are good for me and my waistline.
P.S. I'm not affiliated with South Beach diet in any way.
I am just so happy with my results that I want to share the plan with my friends.
Curated Collections and my new 'ICE' Winter Collection at my here.