People frequently ask me, “What should your plate look like for weight loss?” I tell them that they should have about a fist-sized serving of whole grains and about a fist-sized serving of vegetables. Sometimes that’s too much food and sometimes that’s not quite enough – so have a little bit more. Most importantly, eat mindfully. Eat only when you are truly physically hungry and pay attention. Stop eating when your body signals you that you’ve eaten enough.
If you are like I used to be, or like most of my clients, hunger was never an option and I mostly ate fats and processed foods. Of course then I weighed 115 pounds more than I do now. But, thanks to hypnosis for weight loss, I let go of the weight about 20 years ago and I’ve kept it off ever since. If you are ready to lose weight and keep it off, my Slender For Life™ weight loss hypnosis is available for you no matter where you may live. What it looks like on your plate is this weeks reading from my book, Becoming Slender For Life.
What it looks like on your plate
To insure complete nutrition, one of the easiest to follow overall guides is the Physicians Committee for Responsible Medicine’s (PCRM) New Four Food Groups. Devised in 1991, the New Four Food Groups assures an adequate mix of amino acids, essential fats, complex carbohydrates, vitamins and minerals by building the menu from grains, vegetables, legumes (beans, peas, and lentils) and fruits.
Put these groups together in the following amounts for every 1,200 calories in your daily diet:
Whole grains: 3 or more servings (1 serving=1/2 cup hot cereal, 1 ounce dry cereal, 1 slice bread).
Vegetables: 5 or more servings (1 serving=1 cup raw or 1/2 cup cooked).
Fruits: No more than 2 servings per day (1 serving=1 medium piece of fruit, 1/2 cup cooked fruit, 1/2 cup fruit juice).
Legumes: 2 to 3 servings (1 serving=1/2 cup cooked beans, 4 ounces tofu or tempeh, 8 ounces soymilk).
In this simple plan, animal products are no longer considered dietary essentials and are best eliminated completely. It is also recommended that vegetable oils be kept to a minimum. Start with the grain. About one third to one half of your plate should be rice, noodles, corn, etc., or if you prefer, substitute a starchy vegetable, such as a potato. Next, fill about a quarter of your plate with two different vegetables, such as carrots and a green vegetable—these are vitamin powerhouses. The final quarter of your plate should be filled with legumes: beans, lentils, peas, etc. Fruits make great desserts and snacks. Add a daily multiple vitamin or any other reliable source of vitamin B12, and you’re set with complete nutrition.
NOTE: Since the writing of Becoming Slender For Life, the Physicians Committee for Responsible Medicine has an updated PowerPlate.
Since 1990, Slender For Life™ weight loss hypnosis has helped hundreds of people around the world to achieve and maintain a healthy ideal weight. Weight loss hypnosis is proven to be effective for lasting weight loss. If you are ready to stop the diet madness once and for all, call or email me now and schedule your free hypnosis weight loss consultation.
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Eating healthy foods makes me look and feel better.
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