The UnDiet Weight Loss Guide » Guidelines » UnDiet Eating Plans

Category Archives: UnDiet Eating Plans

Guidelines UnDiet Eating Plans

Protein Blast

Published by:

If you or a loved one are balking at the idea of dieting, or maybe you just don’t want to throw away all that meat and cheese in your refrigerator before starting your diet, then the UnDiet Protein Blast is just the thing for you. You’ll lose around a pound a day (sometimes more, sometimes less) on the Protein Blast. Even if you’re not interested in doing a full-on Protein Blast, it’s good  to know how to use proteins to your best advantage as there’s bound to be times when you don’t have control over your food choices (dining out, on a cruise, at a dinner party) and following the Protein Blast guidelines will often be your best choice to stay on track.

Eliminate All Complex Carbohydrates

Eliminate: grains starchy vegetables such as potatoes, corn, cooked carrots, peas, cooked beets

Separate Starches from Proteins

If I had to choose between a dish that contained rice and chicken and a dish that contained chicken and veggies, I’d choose the chicken and veggies. It’s a healthier choice and one that will continue to move me towards my weight goal.

Eliminate Sugars

You don’t want to have any sugar, even unrefined sugar on the Protein Blast and you want to limit your consumption of Nutrasweet. So even if  you don’t plan to use Protein Blast as your plan of choice you should read through it to be armed against the unforeseen.

First 7-14 Days

Try not to stay on Protein Blast any longer than two weeks. After one month many people stop losing weight. Eliminate all complex carbohydrates such as grains and beans, Fruits, starches (potatoes, carrots, beets, corn, sweet potatoes, yams, and popcorn), caffeine, and all sugars  (honey, white sugar, brown sugar, corn syrup, fructose, date sugar, maple syrup, Nutrasweet, aspartame …) from your diet. Limit your vegetables to 10-20 grams of carbohydrates a day. Get yourself a Carbohydrate Counter as it is extremely important that you limit your carbs to 10-20 grams. What does that leave on the menu? Dairy, fats, meats. Don’t worry about the calories you’re consuming, DON’T COUNT THEM, EAT THEM! Don’t be afraid, Protein Blast really does work. For full documentation of a high-protein program check out Lose The Belly Fat. Protein Blast is the only plan that must be followed to the letter. Small deviations like drinking regular coffee instead of decaf, eating just a little bit of sugar … will sabatouge your metabolic response to the Proteins and fats you’re eating and you will not lose weight.

Beverages

The best beverage choice is plain, filtered water. While it’s not necessary to use filtered water to succeed with the Protein Blast, I suggest it here to give you a head start on the detoxification process that you’ll begin with the next stage of the UnDiet. You can also enjoy herbal teas, decafblack tea and decaf coffee (hot or cold). You may use whipping cream, in your tea or coffee, but not half and half or milk, and not more than six tablespoons of cream per day. Since I’m not crazy about the taste of plain water I usually keep a pitcher of tea such as Celestial Seasonings Red Zinger teas or Good Earth Caffeine Free Tea. Make sure to subtract the carbohydrates in your beverages (if any) from your daily carb allowance.

Day 8 or 15 through to your goal weight

Switch to the Basic UnDiet Plan or if you or your family need to ease into healthy foods like whole grains and pastas, you could go to the UnDiet Family Plan.

Recipes

Related Links

Sugarless Shoppe – sugar-free products with the diabetic in mind. Excellent selection, good prices.
The Grain & Salt Society – finally a source for grain-sweetened chocolate chips! Wide variety of other hard to find ingredients.
Nature’s Flavors – large selection of high quality, natural, and organic baking ingredients.

More Protein Blast information and recipes

The Atkins Diet – info on low carb, high protein diet, also link to Atkins products
Atkins Diet Revolution – what types of eating challenges this diet helps to overcome
Atkins Diet – book reviews, order books at discount prices

Step By Step

If you’d like help getting started with the UnDiet you’ll recieve an e-mail every week with a new UnDiet step, which will also provide you with tips, recipes utilizing that week’s step, and encouragement to keep on following through with previous steps. There’s no charge to give the Step-By-Step E-Mail Program a try. When you request one month of FREE UnDiet Steps you’ll also be added to the UnDiet Update list which will notify you when new recipes and info are added to this site.

Guidelines UnDiet Eating Plans

Fat Blast

Published by:

If you’ve been a yo-yo dieter or are very overweight your metabolism may be extremely resistant to losing weight. It’s like your metabolism says, “Oh yeah. I’ve been through this before. You’re going to lose some weight, but then you’re just going to gain it back again. Well I’m not playing anymore. You’re just not going to lose the weight this time.”  To kick your weight loss off to a rousing good start or propel yourself off of a plateau, spend three to five days on the Fat Blast Plan.

Caution: The Fat Blast is dangerous for any person who is not metabolically resistant. For those who are able to lose weight fairly easily, this is not a safe diet plan. But the Fat Blast carries little risk for those who have tried other regimens and have barely lost any weight.

The Basic Idea

You can eat 1000 calories a day (same for men as for women) but it has to be the most fat-laden foods you can think of! Sound fun?  To make it easier, we’ve divided the 1000 calories into blocks of 300 for each meal and one snack of 100. Here’s some suggestions, each bullet represents one block, i.e. choose one bulleted item(s) from each time block.

Breakfast

  • 9 slices of bacon
  • 3 eggs  with 3 T. sour cream or 1 oz. cream cheese or 1 oz. cheddar cheese
  • 3 eggs (237, 79) with 1 oz.(62) ham

Lunch

  • 3 oz. oil packed tuna mixed with 1/4 cup of mayonnaise
  • 1 oz. cream cheese spread on 3 oz. deli-sliced ham, spread with a little mustard (optional)

Dinner

  • 5 oz. ham
  • 1 oz. ham (62) mixed with 2 T. (200) mayonnaise
  • 1/4 pound corned beef (144), spread with mustard and 1 1/2 oz. cream cheese

Snacks

  • 1 oz. Brie, topped with 1 T. caviar (optional)
  • 1 oz. Camembert, topped with 1 T. caviar (optional)
  • 1 oz. cream cheese spread on 1/2 oz. deli-sliced ham, spread with a little mustard (optional)
  • 1 tablespoon caviar (40)

Beverages

  • filtered water
  • water processed decaf coffee (drink this only if you have to)
  • no Fruit or vegetable juices
  • herb teas (You may add Sweet N Low or other non-aspartame sugar substitute – when you go back to any other UnDiet plan nix the Sweet N Low and use honey, or date or maple sugar. Try one of Celestial Seasonings “Zinger” teas, or Good Earth’s decaf cinnamon tea. They are so flavorful that you may find you don’t need to add sweetener.)

Detailed Information

For more detailed information on the mechanics of the Fat Blast, such as the science and research behind it check out this article at The Low Carb Connoisseur READ MORE

More Recipes

CarbSmart

LowCarber – readers share their Fat Fast recipes in the forum.

UnDiet Eating Plans

Produce Power

Published by:

Produce Power is the quickest way to lose weight for two reasons:
1. you’re getting at the real cause of your excess weight, a build-up of toxic waste in your system.
2. You cannot gain weight when eating raw food.

Produce Power is simply, eating (almost) nothing but raw fruits and vegetables.

If your normal diet consists of soda (diet or not), processed foods, anything that leaves your fingers orange after eating it, white bread, white rice, potatoes, sugar and other unwholesome foods it can be uncomfortable to begin a diet with Produce Power because of the way your body may react to detoxification on such a powerful level. It would be best to practice the UnDiet for at least a week before going on the Produce Power plan. Even then you may still experience headaches, diarrhea, light-headedness, nausea, bloating, gas, achiness, loss of energy, anxiety, or nasal dripping. While uncomfortable, these are all ways that your body is using to get rid of toxic wastes that have been hampering you for years. If any of these symptoms occur, don’t worry, and don’t take any over the counter meds, just continue eating healthy raw foods and these symptoms will gradually dissipate.

This is why I suggest starting the UnDiet with the Basic UnDiet Plan, and practicing Produce Power for one or two days per week. Once you’ve been enjoying healthy whole foods for at least a couple of weeks then you can do Produce Power for a week or two though. This is how you’ll experience quick, safe and healthy weight loss, as well as incredible energy. But I want to stress here that if you don’t like Produce Power just keep to the UnDiet guidelines and enjoy your life and weight loss.

If your diet up to now has been relatively healthy (whole grains, dairy-free, sugar-free) you should be able to start the UnDiet here at Produce Power without an extreme reaction.

You’ll be eating nothing but fresh fruits and mostly raw vegetables with oils, vinegars, herbs and spices for flavor. Don’t worry about the calories you’re consuming, DON’T COUNT THEM, EAT THEM! Don’t be afraid, this really does work.

Breakfast

Start the day with a glass of fresh juice, herb tea, plain filtered water, or filtered water with a squeeze of fresh lemon or lime juice. If you can drink your lemon/lime “tea” without sweetener, all the better, but if you must you can add honey, real maple syrup, Stevia, or erythritol.

When you wake up in the morning your body is still eliminating the food you ate the day before. You don’t want to tax your body by forcing it to begin digesting another meal, so from the time you wake up until noon, you’ll eat nothing but fresh or frozen fruit. No canned fruit. If you like, you may also drink freshly made fruit juice that you make yourself, or purchase from a juice bar or grocer that extracts its juices daily. No canned, bottled or frozen juice concentrates. Heating fruit destroys all its benefits to your body including the enzymes needed to itself digest properly.

If you have trouble digesting fruit you may try eating celery or lettuce with your fruit. If you do choose to combine these veggies with your fruit, try eliminating them after a few days and you’ll most likely find that your body has adjusted to the fruit and you’re now able to digest things you couldn’t eat before without discomfort.

Check out The UnDiet Fruit With Attitude for some delicious alternatives to a simple bowl of fruit.

Lunch

You want to try to make 70% of each meal raw veggies (or fresh fruit) as this is what facilitates the hyper-digestion of your food, helping you to lose weight. I don’t always want to make every meal with 70% raw veggies, so

I’ve come up with some creative ways to introduce raw veggies into dishes that when you taste you wouldn’t believe it’s raw.

Ten to twenty minutes before lunch drink a large glass of water or an UnDiet approved beverage.

Make a vegetable salad. The best salad dressing to use would be a mashed avocado thinned with lemon or lime juice and seasoned with sea salt. If you can’t get hold of an avocado then you could use a dressing that contains no preservatives, sugars, chemicals, or high fructose corn syrup.

Don’t worry about using oil in your dressing, although if you can cut back on the oil by adding a little more balsamic vinegar, lemon or lime juice go ahead. Note: I love balsamic vinegar, but on Produce Power it’s much better to use lemon, lime or orange juice instead. However, since the idea is to eat as healthy as you can and still enjoy your food, you can pick your deviations.

During the winter months I find it very difficult to eat a completely raw veggie salad so I would sauté or roast up some veggie combos such as:
• eggplant and onion
• bell peppers, eggplant and onion
• zucchini and onion
• shitake mushrooms, zucchini and onion
• potatoes and onions
• potatoes, zucchini  or bell peppers and onion

I try to use veggies that I wouldn’t like served raw. Serve on a bed of lettuce or other raw veggies, making sure that at least 70% of the salad consists of raw veggies. Drizzle a salad dressing over everything.

Or you may prefer having raw veggie sticks for lunch, plain or with a dip. Just make sure that the dip is chemical and sugar free. Check out the UnDiet Vegetable Dip recipes (coming soon).

Snack

You should have at least one snack between every meal and the best snack to continue detoxifying your body is fresh fruit. Next best would be raw vegetables.

Beverages

Your best choice is filtered water or unsweetened hot or cold herb tea. Next best is: decaf black tea, decaf coffee (hot or cold) made from filtered water – no milk although cream is okay since it’s mostly fat. I usually keep a pitcher of one of the following in the fridge: any Celestial Seasonings Zinger teas, or Good Earth decaf (they have an organic version now!). I also love to squeeze a little fresh lemon or lime juice into my water.

Dinner

Twenty to thirty minutes before dinner enjoy a large beverage.

A fruit or veggie salad, or if you need something warm for dinner, try one of the suggestions below:
• Vegetable or mock chicken broth with fresh vegetables both cooked, and raw as a garnish (diced or shredded tomatoes, zucchini, carrot, avocados, red onion, or mushrooms are great raw garnishes). Try to keep 70% of the soup raw veggies.
• Steamed or roasted vegetables, mixed with 70% raw veggies.
• Bowl of chopped fruit, warmed with spices such as pumpkin or apple pie spice, cinnamon, or vanilla.

Snack

• best choice is fresh fruit or fresh fruit juice
• raw veggies
• warmed vegetables, plain or with salt and oil or any other spice you like
• veggie soup

Stop eating at least two and preferably three hours between your last meal (20 minutes if you had a fruit meal) and when you go to bed.

If you’re primarily eating from the basic UnDiet plan it’s a good idea to switch to Produce Power for one day a week. If you’ve been on Paleo, low carb, or gluten free for any amount of time take three to five days on Produce Power to clean your system out.

Menus UnDiet Eating Plans

The UnDiet Basic Plan

Published by:

Welcome to The Basic UnDiet Plan. Protein Binge gives you a short term way to get through feeling deprived or when you don’t have control over your food choices, Produce Power is a good detoxification program (and is actually perfectly healthy to follow for the rest of your life, it’s just that it’s emphasis on uncooked foods severely limits your meal choices), but The Basic Plan is the foundation of The UnDiet. The guidelines here will take you through weight loss, weight maintenance and into a healthy life.

The UnDiet Basic Plan Guidelines

Eat nothing but fresh or frozen Fruit in the morning up until noon. Make sure that you let at least 20 minutes pass between your last bite of Fruit and lunch, 45 minutes if you’ve eaten a banana. If you eat a melon try to eat it before any other Fruits as melons digest quicker than any other Fruits.

Keep Starches separate from Proteins , allowing at least 2 hours and preferably 3 hours between a Starch and a Protein Meal. Veggies are Neutral and may be eaten with any meal except a Fruit meal.

Use only whole grain products, no white flour, no white rice. If a label says “wheat flour” it is not whole wheat flour ;it’s white flour which can be called “wheat flour” as it’s made from wheat.

Cornstarch is a processed starch. You can substitute arrowroot flour, soy flour or pastry whole wheat flour.

Structure your meals to consist of 70% raw vegetables with Starches or Proteins as a minor ingredient. This is not always possible, but do it more often than not.

Fruits can be eaten with other food groups but you must wait 3 hours after eating a Starch or Protein Meal and 2 hours after a Veggie meal to eat Fruit again. Wait 20 minutes after eating Fruit before eating anything else. The reason for this is that Fruit is digested in a different way than other foods and if your body is working on digesting other foods and then is hit with a serving of Fruit the Fruit will rot while waiting to be digested. Among other problems this can cause a buildup of gas in your intestines which can be uncomfortable. Exceptions are the “Fruit vegetables”: cucumbers, avocados, tomatoes, bell peppers, as well as celery and lettuce. Celery is a great thirst quencher when you’re thirsty and it’s too soon after a meal to drink a glass of water.

No Dairy with Starch meals, except whipping cream and butter (they’re considered to be Fats, not Dairy). Use tofu, rice or nut products instead, or add water or nondairy milk to cream when you need a milk replacement. In health food stores you can find tofu and nut cheeses, soy cream cheese, soy yogurt and an excellent casein-free soy parmesan made by Soymage. Rice or soy milk are great milk substitutes. Buy the lo-fat, not the nonfat versions (they taste like water). Experiment until you find the brands that you like best. Don’t give up if you don’t like a substitute, another brand can make all the difference.

Drink an UnDiet beverage 10-20 minutes before a meal. No beverages 10 minutes before, or 2 hours after a meal so your food will digest unhindered. If you can’t wait, eat a celery stick, which will help to quench your thirst.

Try to limit snacks to fresh Fruit, fresh Fruit juice, fresh veggie juice, warm broth, or raw veggies. If you just have to have something more substantial, try first eating one of the above, waiting 20 minutes, then if you still have a craving, eat what you originally wanted as long as it’s part of the UnDiet plan.

The Eating Plan

Breakfast

Start the day with a glass of fresh juice, herbal tea, plain distilled water, or distilled water with a squeeze of fresh lemon or lime juice. If you can drink your lemon/lime “tea” without sweetener, all the better, but if you must you can add honey, date or maple sugar. When you wake up in the morning your body is still eliminating the food you ate the day before. You don’t want to tax your body by forcing it to begin digesting another meal, so from the time you wake up until noon, you’ll eat nothing but fresh or frozen Fruit. No canned Fruit. If you like, you may also drink freshly made Fruit juice that you make yourself, or purchase from a juice bar or grocer that makes it’s juices daily. No canned, bottled or frozen juice concentrates. Cooking Fruit destroys all it’s benefits to your body including the enzymes needed to digest properly. Exception: “flash pasteurized” is okay, as it’s cooked so quickly that the enzymes aren’t destroyed.

If you have trouble digesting Fruit you may try eating celery or lettuce with your Fruit. If you do choose to combine these veggies with your Fruit, try eliminating them after a few days and you may find that your body has rid itself of enough toxins that you are now able to digest things you couldn’t eat before without discomfort.

Check out Fruit Recipes , on the Recipe Index page.

Lunch

You want to try to make 70% of each meal raw veggies (or 100% fresh Fruit) as this is what facilitates the digestion of your food, helping you to lose weight. I can’t always make every meal 70% raw veggies, but I try and I’ve even come up with some creative ways to introduce raw veggies into dishes that I wouldn’t normally have added them to (see Raw Veggies on the Recipes Index page). When you switch from Fruit to any other food make sure that at least 20 minutes have passed (44 minutes after a banana), so the Fruit will be completely digested.

10-20 minutes before lunch drink a glass of fresh veggie juice, fresh Fruit juice, herbal tea, or distilled water.

Make a salad. Use any dressing that contains no preservatives, sugars, chemicals, or high fructose corn syrup. Don’t worry about using oil in your dressing, although if you can cut back on the oil by adding a little more balsamic vinegar, lemon or lime juice go ahead. Note: I love balsamic vinegar, but it is a dead food and it’s much better for your system to use lemon, lime or orange juice instead. However, since the idea is to eat as healthy as you can and still enjoy your food, pick your deviations.

I found it very difficult to eat a completely raw veggie salad during the winter months so I would saute or roast up some veggie combos such as:

  • eggplant and onion
  • bell peppers, eggplant and onion
  • zucchini and onion
  • mushrooms, zucchini and onion
  • potatoes and onions
  • potatoes, zucchini  or bell peppers and onion

You get the idea, make up your own veggie combos. I try to use veggies that I don’t like served raw. Let cool until warm and serve on bed of lettuce and/or other raw veggies. Drizzle dressing over all. Try to make at least 70% of the salad raw veggies.

Or you may prefer having raw veggie sticks for lunch, plain or with a dip. Just make sure that the dip is chemical and sugar free. Check out the  Veggie Dips recipes.

A big salad is one of the best lunch choices when you’re losing weight or detoxing. It’s easy to digest and therefore doesn’t tax your system in the midst of the day when you need energy for other things and doesn’t take much time to prepare. However if you can’t bring yourself to have “just a salad” for lunch you can add a serving of leftovers from dinner or any of the recipes from the Recipe Index page.

Snack

The best snack to continue detoxing your system is fresh Fruit; next best is raw veggies; however it’s perfectly acceptable to have any protein or starch food as long as you’ve waited the recommended amount of time if you’re snacking on a different food group than you had for lunch.

Beverages

Best choice is filtered water or herbal teas, decaf black tea, decaf coffee (hot or cold) made from filtered water – no milk, although cream is okay since it’s mostly fat and therefore classified as a Neutral instead of a Protein. I usually keep a pitcher of one of the following in the fridge: any Celestial Seasonings Zinger teas (make it strong and it tastes like Fruit juice – without the calories!), or Good Earth decaf. I also love to squeeze fresh lemon or lime juice into my water, sometimes with a little maple syrup or honey.

Dinner

10-20 minutes before dinner drink a glass of fresh veggie juice, fresh Fruit juice, herbal tea ,or distilled water.

A veggie salad or other raw vegetable dish, with a serving of any recipe from the Recipe Index page. You may have healthy cookbooks, but be careful as they rarely take into account the principles of food combining. Check out the List of Substitutes, Protein Substitutes, Starch Substitutions and Favorite Recipes pages for help modifying your recipes, or check out the UnDiet Bookstore for other recipe options.

Snack

  • best choice is fresh Fruit or fresh Fruit juice
  • or a bowl of chopped Fruit, warmed with spices such as pumpkin pie spice, cinnamon, or vanilla
  • raw veggies
  • warmed vegetables, plain or with salt and butter or any other spice you like
  • leftovers from dinner

Stop eating by 8pm. If you can’t that’s okay, but at least allow 2 – 3 hours between your last meal (20 minutes if your meal or snack is Fruit) and when you go to bed.

Days 2-4

The first 2-4 days you may notice an increase in mucous and bowel elimination. This is your body clearing out the toxins built up over years of abuse. It may be a little uncomfortable, but stick with it, it’s good for you!

Have you noticed that you are now:

  • freer from hunger?
  • dropping pounds?
  • dropping inches on your tape measure?
  • more energetic?
  • free from many food cravings?
  • sleeping better?
  • free from other things you may have been plagued with such as: headaches, colitis, heartburn, shortness of breath or chest pain when you exert yourself?

If you feel weak or tired, try increasing your salt intake, also increase your potassium intake by eating bananas, parsley, watercress, spinach, chicory, chard, bamboo shoots, mushrooms, and avocados.

Step By Step

If you’d like help getting started with The UnDiet you can order The UnDiet Step-By-Step Email Program. A new UnDiet step will be emailed to you each week. Included with each week’s step will be Success Tips, Recipes utilizing that week’s Step, and encouragement to keep on following through with previous Steps.

When you order The UnDiet Step-By-Step Email Program you’ll also be added to the UnDiet Update list which will notify you when new recipes and info are added to this site.