The 10/60 Diet: How to Lose 10% of Your Body Weight in 60 Days. by Phil Torcivia Page A
Authors: Phil Torcivia
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http://facebook.com/tensixtydiet ). Here’s where you’ll meet other people who are on the same diet. You’ll get to brag about your progress and swap thoughts and tips about ways to improve the diet.
Some people obsess about measurements. I suggest you not worry about them during this 60-day trip. You’ll notice clothing fitting more loosely. Your friends will say you look thinner . They will notice it before you do because they see you intermittently whereas you see yourself constantly and can’t detect the gradual change.
Consider everything you ingest those first six days and, if you’re not sure, check the label. High protein and low carbohydrate is where you want to be. You’re not eliminating carbs; you’re limiting them.
Breakfast
Before you have anything, weigh yourself and write it down . When you go online later, make an entry on The 10/60 Diet Facebook page in the form:
“Down 0.8 pounds today, 3.3 pounds since 4/15.”
Do not skip breakfast. If anything, you should eat more often. If you stop eating, your body will react by slowing its metabolism. That’s the opposite of what you want, right?
Good stuff:
· Egg whites - They come in milk cartons now, so it’s simple. Toss in one whole egg if you need flavor along with veggies, salsa, avocado, and bacon pieces. No cheese.
· Unsweetened oatmeal – Sprinkle in protein powder for flavor and to help fill you up.
· Coffee or tea – If possible, don’t use creamer. Use cinnamon for flavor and a low-calorie sweetener like Splenda. You should consider Stevia as it is a great, natural sweetener.
Bad stuff (don’t eat this):
· Cereal, fruit, milk (even skim, soy, or almond), cheese, yogurt, toast, bagels, potatoes, muffins, granola, jelly, and honey. This is all bad stuff because it is high in carbohydrates and sugars.
TIP: Brush your teeth right after you eat. This isn’t just to make your dentist poor, it’s to remove the aftertaste from your meal. I found aftertastes gave me cravings for something sweet. Brushing my teeth right after eating curbed my desire. Pick up an extra toothbrush and bring it to work. Even your coworkers will appreciate your minty fresh mouth.
Mid-Morning Snack
Probably two to three hours after you eat breakfast, your stomach is going to begin grumbling for more food. No problem. This is a great time for a protein shake. Find one you like that is low-carb, such as one of the Quattro Pro varieties. If a shake isn’t practical, have some high-protein bars on hand. Myoplex makes some good ones. Another is Pure Protein. Just make sure they are on the low-carb end. (Start reading labels.) Seeds and nuts also make excellent snacks. Avoid chestnuts, cashews, and nut butters. I love almonds and Blue Diamond makes a variety of tasty ones (6g of protein, 5g of carbohydrates with three of those grams being dietary fiber —good stuff).
Lunch
Try to eat as many veggies and much protein as possible. You can have a salad with olive oil and vinaigrette. No croutons, raisins, or cheese, please. Mix in chicken, turkey, or tuna. Canned products like veggies (especially spinach) and fish are fine. Again, no bread. Bad, bad, bad! Not even pita bread or tortillas. No chips either. This is a great place for beans of any kind. There really is no bad bean unless it is in a pool of sugary syrup (so, no baked beans).
Mid-Afternoon Snack
Depending on the size of your lunch, you’ll probably crave something two to three hours afterward. Insert any of the mid-morning snacks here and have an afternoon coffee or tea, if you so desire. Just keep it as black (or green for tea) as possible.
Dinner
I’ll keep this simple: Don’t eat bread, rice, and potatoes (not even brown or orange ones). Craving a burger? No problem. If you can find a turkey burger, that’s your best option (the leaner, the better), but a beef burger is fine without the bun, cheese, and special sauces. Ketchup and honey are bad condiments because
Some people obsess about measurements. I suggest you not worry about them during this 60-day trip. You’ll notice clothing fitting more loosely. Your friends will say you look thinner . They will notice it before you do because they see you intermittently whereas you see yourself constantly and can’t detect the gradual change.
Consider everything you ingest those first six days and, if you’re not sure, check the label. High protein and low carbohydrate is where you want to be. You’re not eliminating carbs; you’re limiting them.
Breakfast
Before you have anything, weigh yourself and write it down . When you go online later, make an entry on The 10/60 Diet Facebook page in the form:
“Down 0.8 pounds today, 3.3 pounds since 4/15.”
Do not skip breakfast. If anything, you should eat more often. If you stop eating, your body will react by slowing its metabolism. That’s the opposite of what you want, right?
Good stuff:
· Egg whites - They come in milk cartons now, so it’s simple. Toss in one whole egg if you need flavor along with veggies, salsa, avocado, and bacon pieces. No cheese.
· Unsweetened oatmeal – Sprinkle in protein powder for flavor and to help fill you up.
· Coffee or tea – If possible, don’t use creamer. Use cinnamon for flavor and a low-calorie sweetener like Splenda. You should consider Stevia as it is a great, natural sweetener.
Bad stuff (don’t eat this):
· Cereal, fruit, milk (even skim, soy, or almond), cheese, yogurt, toast, bagels, potatoes, muffins, granola, jelly, and honey. This is all bad stuff because it is high in carbohydrates and sugars.
TIP: Brush your teeth right after you eat. This isn’t just to make your dentist poor, it’s to remove the aftertaste from your meal. I found aftertastes gave me cravings for something sweet. Brushing my teeth right after eating curbed my desire. Pick up an extra toothbrush and bring it to work. Even your coworkers will appreciate your minty fresh mouth.
Mid-Morning Snack
Probably two to three hours after you eat breakfast, your stomach is going to begin grumbling for more food. No problem. This is a great time for a protein shake. Find one you like that is low-carb, such as one of the Quattro Pro varieties. If a shake isn’t practical, have some high-protein bars on hand. Myoplex makes some good ones. Another is Pure Protein. Just make sure they are on the low-carb end. (Start reading labels.) Seeds and nuts also make excellent snacks. Avoid chestnuts, cashews, and nut butters. I love almonds and Blue Diamond makes a variety of tasty ones (6g of protein, 5g of carbohydrates with three of those grams being dietary fiber —good stuff).
Lunch
Try to eat as many veggies and much protein as possible. You can have a salad with olive oil and vinaigrette. No croutons, raisins, or cheese, please. Mix in chicken, turkey, or tuna. Canned products like veggies (especially spinach) and fish are fine. Again, no bread. Bad, bad, bad! Not even pita bread or tortillas. No chips either. This is a great place for beans of any kind. There really is no bad bean unless it is in a pool of sugary syrup (so, no baked beans).
Mid-Afternoon Snack
Depending on the size of your lunch, you’ll probably crave something two to three hours afterward. Insert any of the mid-morning snacks here and have an afternoon coffee or tea, if you so desire. Just keep it as black (or green for tea) as possible.
Dinner
I’ll keep this simple: Don’t eat bread, rice, and potatoes (not even brown or orange ones). Craving a burger? No problem. If you can find a turkey burger, that’s your best option (the leaner, the better), but a beef burger is fine without the bun, cheese, and special sauces. Ketchup and honey are bad condiments because
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