University of EdNos
Keep your head up high
Programs
We currently have 18 programs. I have made them simple yet effective and they are geared towards major weightloss.
IMPORTANT::: These 3 Angel programs are overall effective. They are a combination of one or more programs put together and I have found are more effective than just doing one simple program.This is for those who want a little extra from this term. Consider them like honor courses.
We all want to be beautiful, but in order to achieve this we need to be beautiful inside and out. No matter how much weight you lose, if your health is bad, it will cause your outside beauty to fade. The programs are centered around one main goal...achieving perfection inside and out.
Remember that the programs are versatile. Meaning you can make it your own as long as you stay within the rules.
Most of the programs have to do list or distractions that must be updated and done on your xanga site. For example if it says on monday's to research an animal as part of your program you must post what animal you researched on your xanga. Also you must keep an up to date progress and log on everything you eat.
this will allow you for greater success.
It is your choice if you want to have a separate notebook at home for you to write all that down..but you must at least update your xanga 3 times a week.
Read the programs and let me know if you have any questions.
The programs are new and I am trying to make them more simple so that anyone can do them.
but if you see anything or don't see something that you think it's important or it's not clear enough, let me know!
I will answer or clarify your concern ASAP!
send your questions concerns to my xanga site...leave me a message:
www.xanga.com/PixiePaperDollx
The 3 Angel programs
This program is centered around fasting and detoxifying the body.
Good for People who...
Are used to Fasting
Like to meditate
Want to lose a lot of weight
Have major self control
Bad for People who...
Have never fasted
Don't have control
Can't fast. (Ex. medical reasons)
You will be fasting at least 3 times a week with this program.
the plan:::
Basically you are going to fast. On non-fasting days you will eat a max of 500 cals.
These 500 calories will be mostly composed of fruits and veggies or soups. No junk food
or unhealthy type of food.
YOU MUST...fast 3 days..no less but def more. You also need to drink a glass of water every hour while you are fasting.Get plenty of sleep and make sure you are doing things you love to keep your mind busy! Keep tract of your fasting hours every day. Every hour record your feelings and how if you were tempted how you managed to resist. Keep tract of this progress either by xanga or in your notebook. This will help you later in your journey!
You can eat unlimited soups...non creamy. Tomato or chicken soup are okay.
Allowed drinks incl. water, coffee, diet sodas, 100% natural squeezed juices,
(when I say natural I mean you squeezed it or someone made it right there out of
natural fruits)
1% or fat free milk.
You don't have to count the calories of this things.
the workout:::
In this program exercise is not really a must...in fact I don't recommend it.
I do recommend however, stretching every opportunity you get. At least 15 mins of stretching
and relaxing. If you want to exercise you can incorporate 15 mins of light walking.
Also you can try to do things like water aerobics, low impact aerobics, yoga, or pilates.
the distractions:::
Here are some things you can do on the daily to keep your mind busy and away from food!
M- Learn about an animal (Their behavior, past and where they live)
T- Learn a new Language (basic greetings, saying please and thank you)
W- Learn a new game (ex. Suduko, scrabble etc0
T- Learn about a country (their culture and their food!)
F- Learn about a certain time period (ex. 1800's or the 70's)
Always always this is an everyday thing...work on your manners and vocab.
Using bad words shows that you don't have a big enough vocabulary..
So work on this..is all a matter of habits.
also for manners..it's always great especially if you show them people recognize them
such as table manners and little things like opening the door for an older lady..little
things do count!
Tough Angel Program (TAP)
This program is the most challenging program to achieve that tough girl attitude and body.
Good for People who...
Exercise a lot and have access to a gym or gym equipment
Like a challenge
Good Planners
Stick to programs well.
Bad for People who...
Don't like the gym
Want things done for them
Don't stick to programs.
Basically you will be working out like a maniac with this program and eating very little or what's necessary at least.
the plan:::
This program is very similar to the Dream Body Program in CollegeSkinny. Only difference is that you will be eating way less. As you probably guessed it.....
You cannot fast in this program.
Everything you eat must be low fat or fat free.Wheat, or whole grain carbs only. No junk food is allowed or soda, or alcohol.
This diet is basically the CLEAN EATING DIET...(You can purchase the book in Barnes & Nobles or go to this website (CLICK HERE) to get yourself familiar with the foods allowed) Read the article for a better understanding.
You are allowed only 300-500 calories a day.
YOU MUST...Eat breakfast, lunch,dinner.
and a pre workout snack and post workout snack. The pre workout snack can be a cup of fruit...the post workout snack can be a glass of chocolate milk. You choose. You will also choose at what times you are going to be having your meals. but you must have all your meals. You must not skip any meals.
Try to drink at least 8 glasses of ice cold water a day.
No matter what..the night before you MUST plan your next day meals with calories. That means that you will have a "plan" and a "real" section in your notebook or xanga. "Real" meaning what you actually did consume for the day. "Plan" being what you planned the night before. You must try to eat as close to your "plan" as much as possible.
Green tea, energy drinks and meal replacements are allowed but do count towards your calories. Only water doesn't count. No sodas are allowed.
the workout:::
You must exercise at least 2 hours a day.
1 hour of your choice of cardio and 1 hour of weight training.
Weights- each day you will have a certain body part to workout. You
must pick 3 exercises that work that specific body part. Look on google
to find some workouts. or you can find plans like this in: http://www.oxygenmag.com/ or Build your own workout You will find things from with equipment or without. all it takes is some research.
M-Flexibility/Legs
T- Arms/Abs
W-Butt/Lowe Back
T-Abs/Arms
F-Flexibility/Legs
Extras- just incase you want an extra kick here are some options:
50 crunches nightly
50 pushups
50 squats
DDR burning more than 300 calories in workout mode or 30 mins
Playing a new sport ex football for an hour
1 hour of Tennis
30 mins Swimming
15 minutes of jump rope
Hopscotch
Dancing around for 1 hour
the distractions:::
You must make a list of 20 things you will do during the week that will help you stay active
and must cross off all of them by the end of the week.
It can be anything from Using stairs instead of the elevator, to cleaning your room..etc.
This will be done on your notebook or xanga. Every week you will write
20 things again, and of course you can repeat some things.
Restrictive Angel Program (RAP)
This program is basically restricting your intake for better results.
Good for People who...
Like to restrict
Know their calories
Like to plan
Like math
Bad for People who...
Don't like planning
Don't like a set number of calories
Don't like to count calories
Don't like math
Basically you will restrict your calories daily. This is similar to the 2-4-6 plan but with a twist.
the plan:::
You will start out with 200 calories on monday and add 200 every day until you get to Wednesday and then you subtract 200 calories until you get to Friday. If done right it will look something like this:
M-200
T-400
W-600
Th-400
F-200
For a total of: 1,800 calories a week. Remember this..this is important.
Alright that's simple..here it's where the twist begins.
That Monday is crucial. If it's Monday and you eat let's say 353 calories..then the next day you must add 200 to that amount and that will be your calorie intake for that day...so Tuesday it would be: 553 and Wednesday it would be 753, Thursday it would 553 again and then Friday 353. If you mess up any other day..then the same thing will happend. The point is that every day you will eat 200 calories more if it's M-W..and then less if it's W-F. Anyways..at the end of that week you must add up your total..so for this week it would be: 2562.
From that total you will subtract the 1800 that you were supposed to eat. So it would be 765 calories that you went over. Divide that by 5 (for 5 days) that would be 153 <~~(This is the amount that you will subtract next week to each day.) So instead of starting with 200 on Monday you will start with only 47 calories. then add 200 cals to that for the Tuesday..and so on..the process begins again! After that week....the next week you will start again with 200 because you were already punished for that week. If you mess up on this second week of "punishment" then you will be punished a third time and so on..you must keep going on with this whole process of math! Now do you see the importance of sticking to the plan. You can avoid all this math and confusion! Also if you mess up so bad...then just know that you might be fasting for several days. So if you don't like fasting..don't mess up!
Remember if you go over or under 25 calories..that's fine..you don't have to the all the math..let's say you ate 220 calories and you were supposed to eat only 200 you are fine..don't worry about it!
Let's say you ate less...Then that is no problem. No math is involved. If you understand the whole process you can do it for every week so you can know exactly your intake and control your weight loss.
YOU MUST...write everything..all this math must be recorded either on your xanga site or your notebook!
You can eat unlimitted fruits and veggies. They must
be raw thought. If you add dressing, or butter or oil you must
add those calories to your intake.
Allowed drinks incl. water, coffee, diet sodas, 100% natural squeezed juices,
(when I say natural I mean you squeezed it or someone made it right there out of
natural fruits) Green Tea or herbal teas.
1% or fat free milk.
You don't have to count the calories of this things.
the workout:::
You must exercise at least 30 minutes a day.
If you went over your intake you must add 15 mins to your workout until the week ends.
so let's say you messed up on a Monday...then each day after that you will have to exercise for 45 mins until the week ends.
If you mess up again during that same week..then you will add another 15 mins and so on.
You will get to choose what type of exercise you can do..but walking for 30 mins is not considered in this program a workout!
the distractions:::
You must work on your manners
Look for eating etiquettes.
This means table manners, and also politeness..saying please and thank you
You must stay positive. Nobody likes a negative person
Smile more often
Everyday you should look your best.
Work on your posture
Work on your walk
Always look for the positive in everyone
Other Programs
Top Model Program (TMP)
This is a very different program based around body, mind
and health.
Good for People who...
Like different things
Like having things organized
Like Structured programs
Have or can count calories
Like Planning
Like to fast.
Bad for People who...
Have never fasted
Don't like planning
Don't like things organized
Don't like a set number of calories
Don't like to count calories
Can't fast.
You must keep an accurate account of your foods
and calorie intake of everything you consume. Each day
will have a different thing. Planning is key.
the diet:::
You must have a fasting day, an 800 calorie day,
a vegan day, a 400 calorie day and a 200 calorie day.
You pick which days are what.
If you know that let's say Monday's you can fast then pick that as your
fasting day. Or if you know friday is family dinner night...pick that as your
800 calorie day.
This is planning planning planning.
You gotta plan in order to get all those days in.
I would suggest that after a fasting day you follow it
up with the vegan day then the 200 then the 400 and last the 800.
That way it won't be much of a waste that fasting day.
M- Fasting
T- Vegan
W- 200
T- 400
F- 800
If you like to fast more..then take out the 800 day and fast that day
and if you want to fast 3 days then take the second highest day..400 cal
and so on. You can never take off the fasting day and the vegan day.
You can add more vegan days and more fasting days. But no more calorie
days.
You can eat unlimmitted fruits and veggies. on the vegan day. This is like
the negative calorie foods.
Allowed drinks incl. water, coffee, diet sodas, 100% natural squeezed juices,
(when I say natural I mean you squeezed it or someone made it right there out of
natural fruits)
1% or fat free milk.
You don't have to count the calories of this things.
the workout:::
You must exercise at least 30 minutes a day except for your
fasting day. This will be a day off..
You can def. work out more. It's your choice. But if you must
workout on your fasting day do something light like a nice walk
or yoga to relax you.
weights- each day you will have a certain body part to workout. You
must pick 3 exercises that work that specific body part. Look on google
to find some workouts. You will find things from with equipment or without.
all it takes is some research.
doing the 3 exercises for that body part.
M- Legs
T- Arms
W-Butt
T-Abs
F-Flexibility
extras- just incase you didn't do cardio here are some options
or alternatives or extras if you want a butt kicking!
50 crunches nightly
50 pushups
50 squats
DDR burning more than 300 calories in workout mode or 30 mins
the health:::
You must work on your manners
Look for eating etiquettes.
This means table manners, and also politeness..saying please and thank you
You must stay positive. Nobody likes a negative person
Smile more often
Everyday you should look your best.
Work on your posture
Work on your walk
Always look for the positive in everyone
Diversity Doll Program (DDP)
This Program is based around the idea that you need to better yourself
inside to become a real doll.
Good for People who...
Want to recover
Want to eat Healthier
Like bettering themselves.
Want something better in their life
Like Distractions
Bad for People who...
Don't believe in recovery
Like to fast
Don't try new things
Don't like the whole Daily Tasks
Each day you will write your feelings and we will deal with feelings on
eating, workouts and self..
the diet:::
Must eat a balanced meal consisting of one carb, one protein and veggies.
or a fruit.
You must eat those balanced meals 3 times a day.
You will not count calories but you will watch your portion size.
A snack can be either a protein (like cheese stick) or fruit or carb (k-bar)
You must drink tons of water.
the workout:::
You must exercise at least 30 minutes a day.
the distractions:::
This is what you will be graded on....It will keep you distracted from overeating.
M- Learn about an animal (Their behavior, past and where they live)
T- Learn a new Language (basic greetings, saying please and thank you)
W- Learn a new game (ex. Suduko, scrabble etc0
T- Learn about a country (their culture and their food!)
F- Learn about a certain time period (ex. 1800's or the 70's)
Always always this is an everyday thing...work on your manners and vocab.
Using bad words shows that you don't have a big enough vocabulary..
So work on this..is all a matter of habits.
also for manners..it's always great espcially if you show them people recognize them
such as table manners and little things like opening the door for an older lady..little
things do count!
Fasting Souls Program (FSP)
This is a very challenging program that will teach you how to plan
your weekly intake.
Good for People who...
Are good with planning
Like having things organized
Like Structured programs
Have or can count calories
Like picking their own foods to eat
Like to fast.
Bad for People who...
Have never fasted
Don't like planning
Don't like a set number of calories
Don't like to count calories
Can't fast.
You must keep an accurate account of your foods
and calorie intake of everything you consume. You will
need this so you can add your totals for the end of the week.
the diet:::
You must stay under 600 calories a week.
You must fast one day...or more if you want.
You can distribute your calories but remember
you can't have more than 600 calories a week!
Planning is key with this program.
You can eat unlimmitted fruits and veggies. They must
be raw thought. If you add dressing, or butter or oil you must
add those calories to your intake.
Allowed drinks incl. water, coffee, diet sodas, 100% natural squeezed juices,
(when I say natural I mean you squeezed it or someone made it right there out of
natural fruits)
1% or fat free milk.
You don't have to count the calories of this things.
the workout:::
You must exercise at least 30 minutes a day except for your
fasting day. This will be a day off..
You can def. work out more. It's your choice. But if you must
workout on your fasting day do something light like a nice walk
or yoga to relax you.
the distractions:::
You must make a list of 50 distractions
and must cross off all of them by the end of the week.
It can be anything from reading a book, to cleaning your room..etc.
This will be done on your notebook. Every week you will write
50 things again, and of course you can repeat some things.
My Way Program (MWP)
This is a program basically designed by you.
Good for People who...
Like having things their way
Like to set goals
Have control to do things right
Are organized
Bad for People who...
Like to follow a strict set of rules
Can't do it on their own
Don't like setting too many goals.
Basically you pick how this program works...
the diet:::
You get to pick the max of calories allowed for yourself for the week or for each day.
you get to pick whatever works better for you.
It must be Under 800 calories thought. Anything bigger...then it's not going to work.
You also set 3 goals for yourself at the beginning of each week. ex. anything from not eating sugar..
to not eating bread..and so on..they must be food related thought. AND a goal weight for yourself.
but basically you can eat anything as long as you stay within your goals...and your calorie max.
the workout:::
You must exercise at least 30 minutes a day. You can choose what you wanna do and how you want to spread it
throught out your day....you can do more..but not less..
Food For Thought Program (FTP)
This is a a good program that will teach you how to become
healthy and to have good eating patterns.
Good for People who...
Do not have an ED
Have an ED but want to recover
Like to eat a lot
Like structured programs
Like or have counted calories
Like to plan
Bad for People who...
Want fast weightloss
Don't like eating more than 800 cals.
Only eat once a day, and like it
Don't like to count calories
Can't handle all that planning.
You must keep an accurate account of your foods
and calorie intake of everything you consume.
Also you must plan your meals so that your body gets
used to you eating...
the diet:::
You must not eat less than 800 calories but no more than
1,200 calories a day.
You must eat 3 times a day with 2 snacks in between.
No eating after 7. Dinner must be at 7 or earlier.
It will consist of this:
Breakfast: must be a meal around 400 calories.
Snack: 100 calories or a fruit
Lunch: 300 calories
Snack: 100 calories or a fruit
Dinner: 200 calories
You can eat a fruit or a 100 calorie snack.
You can eat unlimmitted fruits and veggies. They must
be raw thought. If you add dressing, or butter or oil you must
add those calories to your intake.
Allowed drinks incl. water, coffee, diet sodas, 100% natural squeezed juices,
(when I say natural I mean you squeezed it or someone made it right there out of
natural fruits)
1% or fat free milk.
You don't have to count the calories of this things.
the workout:::
You must exercise at least 30 minutes a day.
You can def. work out more. It's your choice.
I would recommend for you to take classes like Yoga, or pilates.
They are great for relaxation and loving your body.
the distractions:::
Take multivitamins daily. They will keep your body moving and your
metabolism going.
Don't skip meals. This will cause your body to lose it's rhythm.
Avoid white breads, or carbs. Always opt for wheat and whole grains.
Drink tons of water whenever possible.
Work on your posture and well being.
Little Red Ruby Program (LRP)
This is a a good program great for weightloss and for a great challenge!
thanx to who made this program! so any questions..please ask her!!!
Good for People who...
Are already vegetarians
Want a strict program
Don't like to eat meat
Think eating animals is wrong
Are serious about challenges
Bad for People who...
Don't like strict programs
Can't commit
Love to eat meat
Hate veggies
You must follow the diet how it is....
the Rules:::
1. University week runs for 5 days each week, ONE ‘treat’ will be allowed on each Saturdays and Sunday, but on these days you are still required to exercise restraint. You don’t want to spend each week making up for your weekends!
2. Only foods on the ‘A’ list can be consumed. (See below) It seems SUPER restrictive, but as soon as you get into it, it all just becomes automatic!
3. A maximum of 800 calories can be consumed each day, this MUST be eaten only between the times of 9am and 7pm. You may not eat outside these times.
4. Everything you consume MUST be recorded, along with the time of day, who was with you, how you felt when you chose to eat it – this must be written down BEFORE you eat it.
5. At least 45 minutes of exercise MUST be performed each day. Always walk up stairs and escalators, don’t stop moving!
6. You MUST ‘drinking liquids’ fast at least one day each week (24 hours, black coffee, herbal tea, diet coke, water), or alternatively you can ‘liquids’ fast for two consecutive days (48 hours).
7. On the 30th of July you will be required to do an ‘full moon fast ‘. This will be a 48/60 hour fast. This corresponds with the full moon, and is traditionally used in many Eastern countries as a ‘cleansing’ ritual.
8. Start collecting thinspo, this can range from actual pictures, to memories you can tie around your wrists, drawings, an old silk scarf, collect things that can remind you of your goals and wear them.
9. At the beginning of each week (Monday) you must set three goals for yourself to follow throughout the week, these goals will help you focus your attention on something, it can be anything from ‘eliminating a certain food’ to ‘get better at sharing’. It could be advisable to make 1 goal personal, exercise driven, and one about food.
10. If you feel yourself losing it you must stop and take 10 minutes to ‘calm down’, feel whatever is making you want to binge and get rid of the feeling. Make the conscious decision to ‘stop’ before you start. Investigate different methods of dealing with this feeling – go running, put on a great song and dance, go for a walk in the sunshine, write in a diary, read a book, sit on your hands. Try everything to find out what works for you!
Here goes…
NO MEAT!
If your pinned down an force fed meat, chicken and turkey are ok (don’t get me wrong its NOT allowed, but once in the month is ok).
Fish
Good…carp, cod, salmon, sardine, whitefish, tuna
Bad…anchovy, bass, crab, lobster, smoked salmon, mussels, octopus, oysters, scallop, shrimp, calamari
Dairy
Good…soya cheese, soya milk, goats milk, oat milk, mozzarella (low-fat), ricotta (low-fat), string cheese, yoghurt with fruit, frozen yoghurt
Bad…ALL OTHER COWS MILK DAIRY including milk and cheese
Nuts
Good…pumpkin seeds, almonds, sunflower seeds
Bad… all other nuts including pistachio and cashew
Beans etc.
Good…black beans, (fresh) green beans, pinto beans, soy beans, red/green/black lentils, black eyed peas, cannelloni beans, string beans, white beans, green peas, snow peas
Bad… kidney beans, lima beans, navy beans, red beans
Grains
Good…kasha, barley, cornflakes, cornmeal, oat bran, oatmeal, puffed rice, rice bran, spelt, couscous, Quinoa, all types of rice
Bad…WHEAT, granola, grape nuts, white/whole wheat flour
Bread
Good…ezekiel bread, soya-flour bread, sprouted-wheat bread, rice cakes, brown rice bread, corn muffins, gluten free bread, oat bran muffins, 100% rye bread, rye vita, spelt bread, wasa bread
Bad…multigrain bread, English muffins, pumpernickel, whole wheat bread
Veggies
Good…alfalfa, artichokes, asparagus, avocado, beets, bok choy broccoli, carrots, collard greens, cauliflower, celery, corn, cucumber, endive, fennel, green olivesgarlic, leek, lettuce, red/yellow onions, parsley, parsnips, pumpkin, spinach, squash, tofu, turnips, zucchini
Bad…cabbage, eggplant, black olives, domestic mushrooms, peppers, sweet potatoes, all types of potatoes, tomatoes
Fruity?
Good…Apricots, apples, grapes, kiwi, limes ALL BERRIES, cherries, figs (dried and fresh), lemons, canang/casaba/christmas/crenshaw melon, watermelon, nectarines, peaches, pears, raisins, pineapple, plums, prunes
Bad…bananas, coconuts, mangoes, cantaloupe, honeydew melon, oranges, paw paw, rhubarb, tangerine
Juicy
Good…FRESH (self squeezed) juices from the ‘good’ fruits above
Bad…as above
Spices
Good…Molasses, garlic, ginger, miso, soy sauce, dark chocolate, brown sugar, all herbs, mustard, jam/jelly (from the good fruits list)
Bad…capers, all types of pepper, all types of vinegar, ketchup, mayo, pickles
Tea etc.
Good…Chamomile, Echinacea, ginger, ginseng, green tea, rosehips, st. johns wart, peppermint, raspberry leaf, dandelion, mulberry, coffee, red/ white wine
Bad…cayenne, rhubarb, beer, liquors, seltzer water, black teas
Drama Queen Program (DQP)
This is a program for the drama queen in all of us.
Good for People who...
Like to act or have been told they are drama queens
Love to write
Consider yourself an Artist
Like change and be on the move.
Bad for People who...
Don't like to be creative.
Don't like acting
Don't like change
Don't like trying new things
You must keep a really detailled journal of your life.
the diet:::
Everyday you will have a task or a menu to choose from...
Monday- Detox beauty...you will fast since this day you have been away from your
usual routine. If you can't fast..then keep it under 100 calories.
Tuesday- Negative Calories day...Basically you can eat only fruits and veggies.
Wednesday-The "Normal" Day....this is not a normal day..you will eat only 300 calories.
Thursday-Thinking Thin...Eat only once today. No big meals...Don't count calories..This will help you recognize your portions
Friday-Reflections...Today is your choice of what you are going to do..you can either repeat Mon, Tue, Wed, or Thurs. Your choice.
the workout:::
Monday- You will do light work today since you are fasting. Try walking for 30 mins..you can spread this out
throught out your day.
Tuesday- Do at least 15 mins of weight training or crunches or pushups..something that works your muscles...NO CARDIO!
Wednesday- Cardio 30 mins.
Thursday- Cardio 45 mins. Plus crunches or pushups..your choice...how many and what.
Friday-Your choice day...pick what you wanna do...
the drama:::
Monday- Write how you feel during your fast....keep accurate record of when you feel really hungry and write the times.or vise versa.
Tuesday- Write down all the fruit you eat. No calories needed just write all the fruit you eat. Write a poem on what you eat.
Wednesday- Write down the exact amount of calories you eat.
Thursday-Draw how your portions for your one meal looked. Write what you should have ate.
Friday-Write the story of the week....Make sure to add things that make you a real drama queen.
Think Thin Program (TTP)
This program is based around the "Bikini Diet".
Good for People who...
Are good with planning
Already eat really small meals or less than 300 cals a day.
Like Structured programs
Like having menus to choose from
Restrict their intake
Bad for People who...
Don't like planning
Don't like Menus
Don't like to count calories
Don't like having certain days to eat something.
You must follow the program like it is in order for it to work.
You can lose 7 pounds if done right in 7 days.
the diet:::
Day 1: Liquids only
Combine energy-boosting fruits and veggies to make yummy, pound-paring drinks. For all 7 days, follow this basic meal plan, adding new foods each day…
*Breakfast: Raspberry-peach juice
In a juicer combine ½ cup raspberries with 2 peaches. Add an apple or 2 if juice is too thick.
*Lunch: apple-carrot juice
in a juicer combine 4 carrots and 2 green apples.
*Dinner: veggie juice
Day 2: Liquid and fruits
You can eat sweet, juicy, whole fruits as often as you like today
Day3: Raw veggies
Add raw veggies to your plan. Treat yourself to a bowl of salad greens with lunch and dinner. Toss in some dandelion leaves or parsley ,which both are natural water-weight busters.
Day 4: Cooked veggies and rice
Welcome cooked veggies and brown rice into your program. To get the best nutritional value, cook the veggies with a little water, quickly.
Day 5: Beans, Lentils, Nuts and Seeds
Add beans, lentils, nuts and seeds to your meal plan. These healthy essential fatty acids help speed up digestion. Just make sure they’re not salted or cooked.
Day6: Grains and yogurt
Indulge in some grains and yogurt today. Make sure they’re whole grain and remember that oats are great long-term energy releasers.
Day7: Fish (Soya for vegetarians)
Get your protein fix today. Fish and brown rice make a very satisfying meal.
the workout:::
Day 1
Shape-up strategy: walk or light exercise for today.
Day 2
Shape-up strategy: make the switch from walking to skipping or running. Both increase calorie burn and are fat-burning activities.
Day 3
Shape-up: for tummy toning try the rope climbing exercise. Lie down with your back on the floor. Tighten stomach muscles as you roll up to a halfway sitting position. With knees bent and arms stretched out, clench fists loosely and raise one arm above your head, lower it and raise other arm. Repeat 8 times.
Day 4
Shape-up: To flatten your tummy, try roll-ups. Lie on your back, legs stretched out, knees slightly bent with arms at your sides. Flex stomach muscles and buttocks, hold 15s and relax. Repeat 4 times.
Day 5
Shape-up: repeat roll up from day 4
Day 6
Shape-up: Pump up your exercise plan with muscle-building to help fight fat. Stand up with your legs apart, squat down and come back up as you press a 12 lb dumbbell forward and back. Repeat 25 times.
Day 7
Shape-up: Get moving by bounding. Stretch your muscles and then either walk briskly or jog for 20 min. Push off each foot so you’re spending more time in the air between each step.
the distractions:::
Day 1
Diet tip: if you start off by detoxifying, you’re giving your body a head start. It will be cleansed via the elimination of unwanted waste.
Day 2
Diet tip: try apples ,pineapples, mango, grapes and water-melon—all of which will help neutralize the acidic waste that is produced when you begin to detoxify your body
Day 3
Diet tip: by consuming 3 meals and 3 snacks par day, you’ll boost your metabolism and lose pounds faster.
Day 4
Tip: Try eating and artichoke today, it will help stimulate the liver and speed up digestion.
Day 5
Tip: Don’t eat this with the rice at this stage. This makes complete protein ans can slow digestion.
Day 6
Tip: avoid wheat grains, they’re irritant or allergen to some people
Day 7
Tip: the slower you eat, the better. It takes about 20 min for the brain to recognize that your stomach is full.
Army Camp Counters Program (ACC)
This is a very challenging program that will teach you to plan a great
workout to challenge your body, mind, & health.
Good for People who...
Like to workout
Like having things organized
Like to count points
Like Structured programs
Need a program that concentrates on working out.
Like picking their own foods to eat
Have access to a gym or know exercises to do at home.
Bad for People who...
Have never worked out
Don't like to exercise
Don't like to count points
Don't like to plan
Don't have access to a gym or don't know exercises to do at home.
You must keep an accurate account of your points for working out.
When you work out you will accumulate points. Max points is 100 daily
The more you work out, the more points you get.
the diet:::
You must eat a light snack in the morning.
then you will eat after your workout. A meal consisting of
500 calories or less.
Then you are allowed another snack.
So basically you will have one good meal a day.
with 2 snacks. or meal replacements.
You can eat unlimmitted fruits and veggies. They must
be raw thought. If you add dressing, or butter or oil you must
add those calories to your intake.
Allowed drinks incl. water, coffee, diet sodas, 100% natural squeezed juices,
(when I say natural I mean you squeezed it or someone made it right there out of
natural fruits)
Gatorade, or powerade only while you are working out. not before or after.
1% or fat free milk.
You don't have to count the calories of this things.
the workout:::
Here are were the points come in.
cardio- This incl. anything from running, jumping, dancing, aerobics...
2 hours or more +70
1 hour -2 hours +50
30mins- 1hour +30
15-30 mins + 20
anything less +0
weights- each day you will have a certain body part to workout. You
must pick 3 exercises that work that specific body part. Look on google
to find some workouts. You will find things from with equipment or without.
all it takes is some research.
doing the 3 exercises for that body part will be in +50 points
M- Legs
T- Arms
W-Butt
T-Abs
F-Flexibility
extras- just incase you didn't do cardio here are some options
or alternatives or extras if you want a butt kicking!
10 crunches nightly +5
10 pushups +5
10 squats +5
DDR burning more than 300 calories in workout mode or 30 mins +15
the distractions:::
Take multivitamins
Take supplements if you must. But pref. don't.
Take protein shakes or meal replacements. They will help you keep going!
Calculus Calorie Program (CCP)
This is a very challenging program teach you discipline
and will contro your intake.
Good for People who...
Are good with planning
Like having things organized
Like to write
Like Structured programs
Like to count calories
Like picking their own foods to eat
Like to fast.
Bad for People who...
Have never fasted
Don't like planning
Don't like writting
Don't like a set number of calories
Don't like to count calories
Can't fast.
You must keep an accurate account of your foods
and calorie intake of everything you consume.
the diet:::
You must count calories of everything you eat
with each day you will have a maximum allowed calories.
You cannot go over that amount but of course you can do less.
You do not have to eat this much. This is just a outline for you to
work around that. You must have a fasting day.
M-200 M-Fast
T-400 T-200
W-Fast or W-400
T-400 T- 200
F-200 F- 400
You can alternate the days to your liking..but you must have
2/200 days and 2/400 days and One fasting day.
the only way to have it different is if you choose to have 2 fasting days.
then you can have choose which day you want to eliminate a 200 or 400 day.
You can eat unlimmitted fruits and veggies. They must
be raw thought. If you add dressing, or butter or oil you must
add those calories to your intake.
Allowed drinks incl. water, coffee, diet sodas, 100% natural squeezed juices,
(when I say natural I mean you squeezed it or someone made it right there out of
natural fruits)
1% or fat free milk.
You don't have to count the calories of this things.
the workout:::
You must exercise at least 30 minutes a day except if you fast then
you don't have to work out.
You can def. work out more. It's your choice. But if you must
workout on your fasting day do something light like a nice walk
or yoga to relax you.
the distractions:::
You must write the times that you eat and your feelings when you ate it.
This will help you to analize what are your triggers and the times that you
are most vulnerable.
Next Thinspo Program (NTP)
This is a program more on the triggering side of you.
Good for People who...
Like thinspo
Find good thinspo
Post thinspo
Want to be thinspo
LOVE to FAST!!!!
Bad for People who...
Don't post pics
Don't get triggered
Don't want to look like thinspo
Basically every day there will be a different type of thinspo for you to post.
This will make you think more on finding thinspo instead of eating.
the diet:::
Eat around 500 calories every day.....or less. the less the best..
You must fast at least 3 days that are consecutives.
ex...mon-wed or wed-fri...or tue-thurs...etc.
You can only drink water on this program.
So in reality you will consume around 1000 calories a week.
the workout:::
You must exercise at least 30 minutes of cardio a day.
the thinspo:::
Mon-Real girls
Tue-Models
Wed-Actresses/Singers
Thur-Black and white
Fri-Deviant Art...inspirational...quotes...
You must post a minimum of 5 pics for each day...Also try to have pics that aren't common.
This will challenge you more to find new pics.
Picture Perfect Program (PPP)
This is a program to be ready for a photo up
Good for People who...
Like Taking Pictures
Think they can improve on their body
Like to exercise
Like to eat very little
Like to fast
Bad for People who...
Don't care much for pictures
Can't exercise
Don't like counting calories
Can't fast
You must keep an accurate account of your foods
you consume.
the diet:::
You must consume a total of 1000 calories a week..You can distribute
this any way you want..
You must fast 1 day at least on this program.
Drink water as much as possible and take a multivitamin.
the workout:::
You must exercise at least 30 minutes a day except for your
fasting day. This will be a day off..
You can def. work out more. It's your choice. But if you must
workout on your fasting day do something light like a nice walk
or yoga to relax you.
weights- each day you will have a certain body part to workout. You
must pick 3 exercises that work that specific body part. Look on google
to find some workouts. You will find things from with equipment or without.
all it takes is some research.
doing the 3 exercises for that body part.
M- Legs
T- Arms
W-Butt
T-Abs
F-Flexibility
extras- just incase you didn't do cardio here are some options
or alternatives or extras if you want a butt kicking!
50 crunches nightly
50 pushups
50 squats
DDR burning more than 300 calories in workout mode or 30 mins
Rainbow Glow Program (RGP)
This is a challenging program to help you distiguish and appreciate art.
Good for People who...
Like art
Like colors and appreciate food
Want something challenging
Like limited choices.
Like to fast
Bad for People who...
Don't like thinking of what they eat
Don't like Art
Don't like limited choices.
Like day's off.
You follow the colors the days!!!
the diet:::
the workout:::
You must exercise at least 30 minutes a day.
Top Chef Program (TCP)
This is a very unique program that will teach you alternate
cooking methods and wil challenge you to cook low cal.
Good for People who...
Who like to cook
Count Calories
Like to experiment
Have control to make wise choices.
Are willing to try new things
Love food
Have time to cook.
Bad for People who...
Don't like to cook
Don't have time
Don't try new things
Don't like to count calories
Can't have self control
Each day you will have a theme for you to work
on. You will be inventing new low calorie recipes for you to
eat. You will write down all your recipes in your notebook.
the diet:::
All your recipes but be under 300 calories.
M-Breakfast
T-Ethnic
W-Desserts
T-Soups and Salads
F-Family Dinner
Your maximum calories for the day is 600.
your meal but consist of 300 calories. so 1/2 of those calories.
Each day you will think of what to do.
Example...monday is breakfast day. Instead of the typical fat omelett..you can choose to do an all white omelette with fat free
cheese and pam spray instead of butter. You see what I mean by changing it up to a healthy way.
Ethnic night means you can pick foods from any country you want. chinesee, italian, cuban, etc.
Desserts..you must do a dessert, cake or whatever..something sweet and add your own twist to it.
Family dinner, is your favorite childhood food or your current favorite food and make your low cal version.
Allowed drinks incl. water, coffee, diet sodas, 100% natural squeezed juices,
(when I say natural I mean you squeezed it or someone made it right there out of
natural fruits)
1% or fat free milk.
You don't have to count the calories of this things.
the workout:::
You must exercise at least 30 minutes a day.
the distractions:::
Just thinking of recipes is enough of a distration.
Share your recipes.
Mixed Girl Program (MGP)
This is a program that everyday you will have a different plan to follow.
Good for People who...
Like menu plans
Want a limited amount of food
Like Diets
Like to try new things
Bad for People who...
Don't like Menu Plans
Like Variety
Are picky eaters
Don't like new things
You must keep an accurate account of your foods
you consume. Each day you will get a certain amount of letters to pick from.
the diet:::
you will have less than 2,000 calories.
*If followed like it is..also you don't have to worry about counting calories b/c you know the calories you are eating.
the workout:::
You must exercise at least 30 minutes a day.
This is a very different program based around body, mind
and health.
Good for People who...
Like different things
Like having things organized
Like Structured programs
Have or can count calories
Like Planning
Like to fast.
Bad for People who...
Have never fasted
Don't like planning
Don't like things organized
Don't like a set number of calories
Don't like to count calories
Can't fast.
You must keep an accurate account of your foods
and calorie intake of everything you consume. Each day
will have a different thing. Planning is key.
the diet:::
You must have a fasting day, an 800 calorie day,
a vegan day, a 400 calorie day and a 200 calorie day.
You pick which days are what.
If you know that let's say Monday's you can fast then pick that as your
fasting day. Or if you know friday is family dinner night...pick that as your
800 calorie day.
This is planning planning planning.
You gotta plan in order to get all those days in.
I would suggest that after a fasting day you follow it
up with the vegan day then the 200 then the 400 and last the 800.
That way it won't be much of a waste that fasting day.
M- Fasting
T- Vegan
W- 200
T- 400
F- 800
If you like to fast more..then take out the 800 day and fast that day
and if you want to fast 3 days then take the second highest day..400 cal
and so on. You can never take off the fasting day and the vegan day.
You can add more vegan days and more fasting days. But no more calorie
days.
You can eat unlimmitted fruits and veggies. on the vegan day. This is like
the negative calorie foods.
Allowed drinks incl. water, coffee, diet sodas, 100% natural squeezed juices,
(when I say natural I mean you squeezed it or someone made it right there out of
natural fruits)
1% or fat free milk.
You don't have to count the calories of this things.
the workout:::
You must exercise at least 30 minutes a day except for your
fasting day. This will be a day off..
You can def. work out more. It's your choice. But if you must
workout on your fasting day do something light like a nice walk
or yoga to relax you.
weights- each day you will have a certain body part to workout. You
must pick 3 exercises that work that specific body part. Look on google
to find some workouts. You will find things from with equipment or without.
all it takes is some research.
doing the 3 exercises for that body part.
M- Legs
T- Arms
W-Butt
T-Abs
F-Flexibility
extras- just incase you didn't do cardio here are some options
or alternatives or extras if you want a butt kicking!
50 crunches nightly
50 pushups
50 squats
DDR burning more than 300 calories in workout mode or 30 mins
the health:::
You must work on your manners
Look for eating etiquettes.
This means table manners, and also politeness..saying please and thank you
You must stay positive. Nobody likes a negative person
Smile more often
Everyday you should look your best.
Work on your posture
Work on your walk
Always look for the positive in everyone
Diversity Doll Program (DDP)
This Program is based around the idea that you need to better yourself
inside to become a real doll.
Good for People who...
Want to recover
Want to eat Healthier
Like bettering themselves.
Want something better in their life
Like Distractions
Bad for People who...
Don't believe in recovery
Like to fast
Don't try new things
Don't like the whole Daily Tasks
Each day you will write your feelings and we will deal with feelings on
eating, workouts and self..
the diet:::
Must eat a balanced meal consisting of one carb, one protein and veggies.
or a fruit.
You must eat those balanced meals 3 times a day.
You will not count calories but you will watch your portion size.
A snack can be either a protein (like cheese stick) or fruit or carb (k-bar)
You must drink tons of water.
the workout:::
You must exercise at least 30 minutes a day.
the distractions:::
This is what you will be graded on....It will keep you distracted from overeating.
M- Learn about an animal (Their behavior, past and where they live)
T- Learn a new Language (basic greetings, saying please and thank you)
W- Learn a new game (ex. Suduko, scrabble etc0
T- Learn about a country (their culture and their food!)
F- Learn about a certain time period (ex. 1800's or the 70's)
Always always this is an everyday thing...work on your manners and vocab.
Using bad words shows that you don't have a big enough vocabulary..
So work on this..is all a matter of habits.
also for manners..it's always great espcially if you show them people recognize them
such as table manners and little things like opening the door for an older lady..little
things do count!
Fasting Souls Program (FSP)
This is a very challenging program that will teach you how to plan
your weekly intake.
Good for People who...
Are good with planning
Like having things organized
Like Structured programs
Have or can count calories
Like picking their own foods to eat
Like to fast.
Bad for People who...
Have never fasted
Don't like planning
Don't like a set number of calories
Don't like to count calories
Can't fast.
You must keep an accurate account of your foods
and calorie intake of everything you consume. You will
need this so you can add your totals for the end of the week.
the diet:::
You must stay under 600 calories a week.
You must fast one day...or more if you want.
You can distribute your calories but remember
you can't have more than 600 calories a week!
Planning is key with this program.
You can eat unlimmitted fruits and veggies. They must
be raw thought. If you add dressing, or butter or oil you must
add those calories to your intake.
Allowed drinks incl. water, coffee, diet sodas, 100% natural squeezed juices,
(when I say natural I mean you squeezed it or someone made it right there out of
natural fruits)
1% or fat free milk.
You don't have to count the calories of this things.
the workout:::
You must exercise at least 30 minutes a day except for your
fasting day. This will be a day off..
You can def. work out more. It's your choice. But if you must
workout on your fasting day do something light like a nice walk
or yoga to relax you.
the distractions:::
You must make a list of 50 distractions
and must cross off all of them by the end of the week.
It can be anything from reading a book, to cleaning your room..etc.
This will be done on your notebook. Every week you will write
50 things again, and of course you can repeat some things.
My Way Program (MWP)
This is a program basically designed by you.
Good for People who...
Like having things their way
Like to set goals
Have control to do things right
Are organized
Bad for People who...
Like to follow a strict set of rules
Can't do it on their own
Don't like setting too many goals.
Basically you pick how this program works...
the diet:::
You get to pick the max of calories allowed for yourself for the week or for each day.
you get to pick whatever works better for you.
It must be Under 800 calories thought. Anything bigger...then it's not going to work.
You also set 3 goals for yourself at the beginning of each week. ex. anything from not eating sugar..
to not eating bread..and so on..they must be food related thought. AND a goal weight for yourself.
but basically you can eat anything as long as you stay within your goals...and your calorie max.
the workout:::
You must exercise at least 30 minutes a day. You can choose what you wanna do and how you want to spread it
throught out your day....you can do more..but not less..
Food For Thought Program (FTP)
This is a a good program that will teach you how to become
healthy and to have good eating patterns.
Good for People who...
Do not have an ED
Have an ED but want to recover
Like to eat a lot
Like structured programs
Like or have counted calories
Like to plan
Bad for People who...
Want fast weightloss
Don't like eating more than 800 cals.
Only eat once a day, and like it
Don't like to count calories
Can't handle all that planning.
You must keep an accurate account of your foods
and calorie intake of everything you consume.
Also you must plan your meals so that your body gets
used to you eating...
the diet:::
You must not eat less than 800 calories but no more than
1,200 calories a day.
You must eat 3 times a day with 2 snacks in between.
No eating after 7. Dinner must be at 7 or earlier.
It will consist of this:
Breakfast: must be a meal around 400 calories.
Snack: 100 calories or a fruit
Lunch: 300 calories
Snack: 100 calories or a fruit
Dinner: 200 calories
You can eat a fruit or a 100 calorie snack.
You can eat unlimmitted fruits and veggies. They must
be raw thought. If you add dressing, or butter or oil you must
add those calories to your intake.
Allowed drinks incl. water, coffee, diet sodas, 100% natural squeezed juices,
(when I say natural I mean you squeezed it or someone made it right there out of
natural fruits)
1% or fat free milk.
You don't have to count the calories of this things.
the workout:::
You must exercise at least 30 minutes a day.
You can def. work out more. It's your choice.
I would recommend for you to take classes like Yoga, or pilates.
They are great for relaxation and loving your body.
the distractions:::
Take multivitamins daily. They will keep your body moving and your
metabolism going.
Don't skip meals. This will cause your body to lose it's rhythm.
Avoid white breads, or carbs. Always opt for wheat and whole grains.
Drink tons of water whenever possible.
Work on your posture and well being.
Little Red Ruby Program (LRP)
This is a a good program great for weightloss and for a great challenge!
thanx to who made this program! so any questions..please ask her!!!
Good for People who...
Are already vegetarians
Want a strict program
Don't like to eat meat
Think eating animals is wrong
Are serious about challenges
Bad for People who...
Don't like strict programs
Can't commit
Love to eat meat
Hate veggies
You must follow the diet how it is....
the Rules:::
1. University week runs for 5 days each week, ONE ‘treat’ will be allowed on each Saturdays and Sunday, but on these days you are still required to exercise restraint. You don’t want to spend each week making up for your weekends!
2. Only foods on the ‘A’ list can be consumed. (See below) It seems SUPER restrictive, but as soon as you get into it, it all just becomes automatic!
3. A maximum of 800 calories can be consumed each day, this MUST be eaten only between the times of 9am and 7pm. You may not eat outside these times.
4. Everything you consume MUST be recorded, along with the time of day, who was with you, how you felt when you chose to eat it – this must be written down BEFORE you eat it.
5. At least 45 minutes of exercise MUST be performed each day. Always walk up stairs and escalators, don’t stop moving!
6. You MUST ‘drinking liquids’ fast at least one day each week (24 hours, black coffee, herbal tea, diet coke, water), or alternatively you can ‘liquids’ fast for two consecutive days (48 hours).
7. On the 30th of July you will be required to do an ‘full moon fast ‘. This will be a 48/60 hour fast. This corresponds with the full moon, and is traditionally used in many Eastern countries as a ‘cleansing’ ritual.
8. Start collecting thinspo, this can range from actual pictures, to memories you can tie around your wrists, drawings, an old silk scarf, collect things that can remind you of your goals and wear them.
9. At the beginning of each week (Monday) you must set three goals for yourself to follow throughout the week, these goals will help you focus your attention on something, it can be anything from ‘eliminating a certain food’ to ‘get better at sharing’. It could be advisable to make 1 goal personal, exercise driven, and one about food.
10. If you feel yourself losing it you must stop and take 10 minutes to ‘calm down’, feel whatever is making you want to binge and get rid of the feeling. Make the conscious decision to ‘stop’ before you start. Investigate different methods of dealing with this feeling – go running, put on a great song and dance, go for a walk in the sunshine, write in a diary, read a book, sit on your hands. Try everything to find out what works for you!
Here goes…
NO MEAT!
If your pinned down an force fed meat, chicken and turkey are ok (don’t get me wrong its NOT allowed, but once in the month is ok).
Fish
Good…carp, cod, salmon, sardine, whitefish, tuna
Bad…anchovy, bass, crab, lobster, smoked salmon, mussels, octopus, oysters, scallop, shrimp, calamari
Dairy
Good…soya cheese, soya milk, goats milk, oat milk, mozzarella (low-fat), ricotta (low-fat), string cheese, yoghurt with fruit, frozen yoghurt
Bad…ALL OTHER COWS MILK DAIRY including milk and cheese
Nuts
Good…pumpkin seeds, almonds, sunflower seeds
Bad… all other nuts including pistachio and cashew
Beans etc.
Good…black beans, (fresh) green beans, pinto beans, soy beans, red/green/black lentils, black eyed peas, cannelloni beans, string beans, white beans, green peas, snow peas
Bad… kidney beans, lima beans, navy beans, red beans
Grains
Good…kasha, barley, cornflakes, cornmeal, oat bran, oatmeal, puffed rice, rice bran, spelt, couscous, Quinoa, all types of rice
Bad…WHEAT, granola, grape nuts, white/whole wheat flour
Bread
Good…ezekiel bread, soya-flour bread, sprouted-wheat bread, rice cakes, brown rice bread, corn muffins, gluten free bread, oat bran muffins, 100% rye bread, rye vita, spelt bread, wasa bread
Bad…multigrain bread, English muffins, pumpernickel, whole wheat bread
Veggies
Good…alfalfa, artichokes, asparagus, avocado, beets, bok choy broccoli, carrots, collard greens, cauliflower, celery, corn, cucumber, endive, fennel, green olivesgarlic, leek, lettuce, red/yellow onions, parsley, parsnips, pumpkin, spinach, squash, tofu, turnips, zucchini
Bad…cabbage, eggplant, black olives, domestic mushrooms, peppers, sweet potatoes, all types of potatoes, tomatoes
Fruity?
Good…Apricots, apples, grapes, kiwi, limes ALL BERRIES, cherries, figs (dried and fresh), lemons, canang/casaba/christmas/crenshaw melon, watermelon, nectarines, peaches, pears, raisins, pineapple, plums, prunes
Bad…bananas, coconuts, mangoes, cantaloupe, honeydew melon, oranges, paw paw, rhubarb, tangerine
Juicy
Good…FRESH (self squeezed) juices from the ‘good’ fruits above
Bad…as above
Spices
Good…Molasses, garlic, ginger, miso, soy sauce, dark chocolate, brown sugar, all herbs, mustard, jam/jelly (from the good fruits list)
Bad…capers, all types of pepper, all types of vinegar, ketchup, mayo, pickles
Tea etc.
Good…Chamomile, Echinacea, ginger, ginseng, green tea, rosehips, st. johns wart, peppermint, raspberry leaf, dandelion, mulberry, coffee, red/ white wine
Bad…cayenne, rhubarb, beer, liquors, seltzer water, black teas
Drama Queen Program (DQP)
This is a program for the drama queen in all of us.
Good for People who...
Like to act or have been told they are drama queens
Love to write
Consider yourself an Artist
Like change and be on the move.
Bad for People who...
Don't like to be creative.
Don't like acting
Don't like change
Don't like trying new things
You must keep a really detailled journal of your life.
the diet:::
Everyday you will have a task or a menu to choose from...
Monday- Detox beauty...you will fast since this day you have been away from your
usual routine. If you can't fast..then keep it under 100 calories.
Tuesday- Negative Calories day...Basically you can eat only fruits and veggies.
Wednesday-The "Normal" Day....this is not a normal day..you will eat only 300 calories.
Thursday-Thinking Thin...Eat only once today. No big meals...Don't count calories..This will help you recognize your portions
Friday-Reflections...Today is your choice of what you are going to do..you can either repeat Mon, Tue, Wed, or Thurs. Your choice.
the workout:::
Monday- You will do light work today since you are fasting. Try walking for 30 mins..you can spread this out
throught out your day.
Tuesday- Do at least 15 mins of weight training or crunches or pushups..something that works your muscles...NO CARDIO!
Wednesday- Cardio 30 mins.
Thursday- Cardio 45 mins. Plus crunches or pushups..your choice...how many and what.
Friday-Your choice day...pick what you wanna do...
the drama:::
Monday- Write how you feel during your fast....keep accurate record of when you feel really hungry and write the times.or vise versa.
Tuesday- Write down all the fruit you eat. No calories needed just write all the fruit you eat. Write a poem on what you eat.
Wednesday- Write down the exact amount of calories you eat.
Thursday-Draw how your portions for your one meal looked. Write what you should have ate.
Friday-Write the story of the week....Make sure to add things that make you a real drama queen.
Think Thin Program (TTP)
This program is based around the "Bikini Diet".
Good for People who...
Are good with planning
Already eat really small meals or less than 300 cals a day.
Like Structured programs
Like having menus to choose from
Restrict their intake
Bad for People who...
Don't like planning
Don't like Menus
Don't like to count calories
Don't like having certain days to eat something.
You must follow the program like it is in order for it to work.
You can lose 7 pounds if done right in 7 days.
the diet:::
Day 1: Liquids only
Combine energy-boosting fruits and veggies to make yummy, pound-paring drinks. For all 7 days, follow this basic meal plan, adding new foods each day…
*Breakfast: Raspberry-peach juice
In a juicer combine ½ cup raspberries with 2 peaches. Add an apple or 2 if juice is too thick.
*Lunch: apple-carrot juice
in a juicer combine 4 carrots and 2 green apples.
*Dinner: veggie juice
Day 2: Liquid and fruits
You can eat sweet, juicy, whole fruits as often as you like today
Day3: Raw veggies
Add raw veggies to your plan. Treat yourself to a bowl of salad greens with lunch and dinner. Toss in some dandelion leaves or parsley ,which both are natural water-weight busters.
Day 4: Cooked veggies and rice
Welcome cooked veggies and brown rice into your program. To get the best nutritional value, cook the veggies with a little water, quickly.
Day 5: Beans, Lentils, Nuts and Seeds
Add beans, lentils, nuts and seeds to your meal plan. These healthy essential fatty acids help speed up digestion. Just make sure they’re not salted or cooked.
Day6: Grains and yogurt
Indulge in some grains and yogurt today. Make sure they’re whole grain and remember that oats are great long-term energy releasers.
Day7: Fish (Soya for vegetarians)
Get your protein fix today. Fish and brown rice make a very satisfying meal.
the workout:::
Day 1
Shape-up strategy: walk or light exercise for today.
Day 2
Shape-up strategy: make the switch from walking to skipping or running. Both increase calorie burn and are fat-burning activities.
Day 3
Shape-up: for tummy toning try the rope climbing exercise. Lie down with your back on the floor. Tighten stomach muscles as you roll up to a halfway sitting position. With knees bent and arms stretched out, clench fists loosely and raise one arm above your head, lower it and raise other arm. Repeat 8 times.
Day 4
Shape-up: To flatten your tummy, try roll-ups. Lie on your back, legs stretched out, knees slightly bent with arms at your sides. Flex stomach muscles and buttocks, hold 15s and relax. Repeat 4 times.
Day 5
Shape-up: repeat roll up from day 4
Day 6
Shape-up: Pump up your exercise plan with muscle-building to help fight fat. Stand up with your legs apart, squat down and come back up as you press a 12 lb dumbbell forward and back. Repeat 25 times.
Day 7
Shape-up: Get moving by bounding. Stretch your muscles and then either walk briskly or jog for 20 min. Push off each foot so you’re spending more time in the air between each step.
the distractions:::
Day 1
Diet tip: if you start off by detoxifying, you’re giving your body a head start. It will be cleansed via the elimination of unwanted waste.
Day 2
Diet tip: try apples ,pineapples, mango, grapes and water-melon—all of which will help neutralize the acidic waste that is produced when you begin to detoxify your body
Day 3
Diet tip: by consuming 3 meals and 3 snacks par day, you’ll boost your metabolism and lose pounds faster.
Day 4
Tip: Try eating and artichoke today, it will help stimulate the liver and speed up digestion.
Day 5
Tip: Don’t eat this with the rice at this stage. This makes complete protein ans can slow digestion.
Day 6
Tip: avoid wheat grains, they’re irritant or allergen to some people
Day 7
Tip: the slower you eat, the better. It takes about 20 min for the brain to recognize that your stomach is full.
Army Camp Counters Program (ACC)
This is a very challenging program that will teach you to plan a great
workout to challenge your body, mind, & health.
Good for People who...
Like to workout
Like having things organized
Like to count points
Like Structured programs
Need a program that concentrates on working out.
Like picking their own foods to eat
Have access to a gym or know exercises to do at home.
Bad for People who...
Have never worked out
Don't like to exercise
Don't like to count points
Don't like to plan
Don't have access to a gym or don't know exercises to do at home.
You must keep an accurate account of your points for working out.
When you work out you will accumulate points. Max points is 100 daily
The more you work out, the more points you get.
the diet:::
You must eat a light snack in the morning.
then you will eat after your workout. A meal consisting of
500 calories or less.
Then you are allowed another snack.
So basically you will have one good meal a day.
with 2 snacks. or meal replacements.
You can eat unlimmitted fruits and veggies. They must
be raw thought. If you add dressing, or butter or oil you must
add those calories to your intake.
Allowed drinks incl. water, coffee, diet sodas, 100% natural squeezed juices,
(when I say natural I mean you squeezed it or someone made it right there out of
natural fruits)
Gatorade, or powerade only while you are working out. not before or after.
1% or fat free milk.
You don't have to count the calories of this things.
the workout:::
Here are were the points come in.
cardio- This incl. anything from running, jumping, dancing, aerobics...
2 hours or more +70
1 hour -2 hours +50
30mins- 1hour +30
15-30 mins + 20
anything less +0
weights- each day you will have a certain body part to workout. You
must pick 3 exercises that work that specific body part. Look on google
to find some workouts. You will find things from with equipment or without.
all it takes is some research.
doing the 3 exercises for that body part will be in +50 points
M- Legs
T- Arms
W-Butt
T-Abs
F-Flexibility
extras- just incase you didn't do cardio here are some options
or alternatives or extras if you want a butt kicking!
10 crunches nightly +5
10 pushups +5
10 squats +5
DDR burning more than 300 calories in workout mode or 30 mins +15
the distractions:::
Take multivitamins
Take supplements if you must. But pref. don't.
Take protein shakes or meal replacements. They will help you keep going!
Calculus Calorie Program (CCP)
This is a very challenging program teach you discipline
and will contro your intake.
Good for People who...
Are good with planning
Like having things organized
Like to write
Like Structured programs
Like to count calories
Like picking their own foods to eat
Like to fast.
Bad for People who...
Have never fasted
Don't like planning
Don't like writting
Don't like a set number of calories
Don't like to count calories
Can't fast.
You must keep an accurate account of your foods
and calorie intake of everything you consume.
the diet:::
You must count calories of everything you eat
with each day you will have a maximum allowed calories.
You cannot go over that amount but of course you can do less.
You do not have to eat this much. This is just a outline for you to
work around that. You must have a fasting day.
M-200 M-Fast
T-400 T-200
W-Fast or W-400
T-400 T- 200
F-200 F- 400
You can alternate the days to your liking..but you must have
2/200 days and 2/400 days and One fasting day.
the only way to have it different is if you choose to have 2 fasting days.
then you can have choose which day you want to eliminate a 200 or 400 day.
You can eat unlimmitted fruits and veggies. They must
be raw thought. If you add dressing, or butter or oil you must
add those calories to your intake.
Allowed drinks incl. water, coffee, diet sodas, 100% natural squeezed juices,
(when I say natural I mean you squeezed it or someone made it right there out of
natural fruits)
1% or fat free milk.
You don't have to count the calories of this things.
the workout:::
You must exercise at least 30 minutes a day except if you fast then
you don't have to work out.
You can def. work out more. It's your choice. But if you must
workout on your fasting day do something light like a nice walk
or yoga to relax you.
the distractions:::
You must write the times that you eat and your feelings when you ate it.
This will help you to analize what are your triggers and the times that you
are most vulnerable.
Next Thinspo Program (NTP)
This is a program more on the triggering side of you.
Good for People who...
Like thinspo
Find good thinspo
Post thinspo
Want to be thinspo
LOVE to FAST!!!!
Bad for People who...
Don't post pics
Don't get triggered
Don't want to look like thinspo
Basically every day there will be a different type of thinspo for you to post.
This will make you think more on finding thinspo instead of eating.
the diet:::
Eat around 500 calories every day.....or less. the less the best..
You must fast at least 3 days that are consecutives.
ex...mon-wed or wed-fri...or tue-thurs...etc.
You can only drink water on this program.
So in reality you will consume around 1000 calories a week.
the workout:::
You must exercise at least 30 minutes of cardio a day.
the thinspo:::
Mon-Real girls
Tue-Models
Wed-Actresses/Singers
Thur-Black and white
Fri-Deviant Art...inspirational...quotes...
You must post a minimum of 5 pics for each day...Also try to have pics that aren't common.
This will challenge you more to find new pics.
Picture Perfect Program (PPP)
This is a program to be ready for a photo up
Good for People who...
Like Taking Pictures
Think they can improve on their body
Like to exercise
Like to eat very little
Like to fast
Bad for People who...
Don't care much for pictures
Can't exercise
Don't like counting calories
Can't fast
You must keep an accurate account of your foods
you consume.
the diet:::
You must consume a total of 1000 calories a week..You can distribute
this any way you want..
You must fast 1 day at least on this program.
Drink water as much as possible and take a multivitamin.
the workout:::
You must exercise at least 30 minutes a day except for your
fasting day. This will be a day off..
You can def. work out more. It's your choice. But if you must
workout on your fasting day do something light like a nice walk
or yoga to relax you.
weights- each day you will have a certain body part to workout. You
must pick 3 exercises that work that specific body part. Look on google
to find some workouts. You will find things from with equipment or without.
all it takes is some research.
doing the 3 exercises for that body part.
M- Legs
T- Arms
W-Butt
T-Abs
F-Flexibility
extras- just incase you didn't do cardio here are some options
or alternatives or extras if you want a butt kicking!
50 crunches nightly
50 pushups
50 squats
DDR burning more than 300 calories in workout mode or 30 mins
Rainbow Glow Program (RGP)
This is a challenging program to help you distiguish and appreciate art.
Good for People who...
Like art
Like colors and appreciate food
Want something challenging
Like limited choices.
Like to fast
Bad for People who...
Don't like thinking of what they eat
Don't like Art
Don't like limited choices.
Like day's off.
You follow the colors the days!!!
the diet:::
Monday (white):
Breakfast: ½ apple (40.5 cals)
Lunch: ½ apple (40.5 cals)
Dinner: 1 cucumber (24 cals)
Total: 105 cals
Tuesday (yellow):
Breakfast: 1 banana (108.5 cals)
Lunch: 1 banana (108.5 cals)
Dinner: ½ cup corn (66 cals)
Total: 283 cals
Wednesday (clear):
Breakfast: Water (0 cals)
Lunch: Water (0 cals)
Dinner: Water (0 cals)
Total: 0 cals
Thursday (orange):
Breakfast: ½ orange (31 cals)
Lunch: ½ orange (31 cals)
Dinner: 1 carrot (26 cals)
Total: 88 cals
Friday (red):
Breakfast: ½ cup strawberries (21.5 cals)
Lunch: ½ cup strawberries (21.5 cals)
Dinner: ½ red pepper (16 cals)
Total: 59 cals
Saturday (purple/blue):
Breakfast: 10 blueberries (8 cals)
Lunch: 10 blueberries (8 cals)
Dinner: 10 raspberries (24 cals)
Total: 40 cals
Sunday (green):
Breakfast: ½ cup grapes (57 cals)
Lunch: ½ grapes (57 cals)
Dinner: 1 cup lettuce (7 cals)
Total: 121 cals
Week total: 696 cals
the workout:::
You must exercise at least 30 minutes a day.
Top Chef Program (TCP)
This is a very unique program that will teach you alternate
cooking methods and wil challenge you to cook low cal.
Good for People who...
Who like to cook
Count Calories
Like to experiment
Have control to make wise choices.
Are willing to try new things
Love food
Have time to cook.
Bad for People who...
Don't like to cook
Don't have time
Don't try new things
Don't like to count calories
Can't have self control
Each day you will have a theme for you to work
on. You will be inventing new low calorie recipes for you to
eat. You will write down all your recipes in your notebook.
the diet:::
All your recipes but be under 300 calories.
M-Breakfast
T-Ethnic
W-Desserts
T-Soups and Salads
F-Family Dinner
Your maximum calories for the day is 600.
your meal but consist of 300 calories. so 1/2 of those calories.
Each day you will think of what to do.
Example...monday is breakfast day. Instead of the typical fat omelett..you can choose to do an all white omelette with fat free
cheese and pam spray instead of butter. You see what I mean by changing it up to a healthy way.
Ethnic night means you can pick foods from any country you want. chinesee, italian, cuban, etc.
Desserts..you must do a dessert, cake or whatever..something sweet and add your own twist to it.
Family dinner, is your favorite childhood food or your current favorite food and make your low cal version.
Allowed drinks incl. water, coffee, diet sodas, 100% natural squeezed juices,
(when I say natural I mean you squeezed it or someone made it right there out of
natural fruits)
1% or fat free milk.
You don't have to count the calories of this things.
the workout:::
You must exercise at least 30 minutes a day.
the distractions:::
Just thinking of recipes is enough of a distration.
Share your recipes.
Mixed Girl Program (MGP)
This is a program that everyday you will have a different plan to follow.
Good for People who...
Like menu plans
Want a limited amount of food
Like Diets
Like to try new things
Bad for People who...
Don't like Menu Plans
Like Variety
Are picky eaters
Don't like new things
You must keep an accurate account of your foods
you consume. Each day you will get a certain amount of letters to pick from.
the diet:::
Monday-500 Calorie High-Protein Diet
breakfast:
2 egg whites ( 34 cals) 1 egg yolk ( 59 cals) 8 oz skim milk ( 86 cals)
total: 179 calories, 5 gms fat (eggs can be made anyway one pleases as
long as no extra fat is used in cooking)
lunch: 1 can solid
white tuna in water, drained ( 175 cals) 2 tsp fat-free Miracle Whip (
30 cals) 1 tsp mustard ( 5 cals )total: 210 calories, 2 ½ gms fat
dinner: 2 fat-free hotdogs ( 90 cals) 2 tsp ketchup ( 20 cals) total: 110 calories, 0 gms fat
total: 500 calories, 7 ½ gms fat
Tuesday-300 Calorie High-Protein Diet
breakfast: 1 whole egg ( 75 cals) 8 oz skim milk ( 86 cals) total: 161 calories, 5 gms fat
lunch: ¼ cup solid white tuna in water, drained ( 70 cals) 1 tsp fat-free Miracle Whip (15 cals) total: 85
calories, ½ gms fat
dinner: 1 fat-free hotdog (45 cals) 1 tsp ketchup (10 cals) total: 55 calories, 0 gms fat
total: 300 calories, 5 ½ gms fat
Wednesday-400 Calorie Mixed-Carb Diet
breakfast: 1 cup fat-free, sugar-free yogurt, any flavor (120 cals) total: 120 calories, 0 gms fat
lunch: 2 slices reduced-calorie bread ( 90 cals) 1 medium apple ( 100 cals) total: 190 calories, 1 gm fat
dinner: 3 cups shredded iceberg lettuce ( 24 calories!) 3 tsp Wishbone Fat-Free Italian ( 30 cals) 8 baby
carrots ( 40 cals) total: 94 calories, 0 gms fat
total: 400 calories, 1 gm fat
Thursday-350 Calorie Mixed-Carb Diet
breakfast: 1 banana with cinnamon (110 cals) total: 110 calories, 1 gm fat
lunch: cucumber sandwich (130 cals) 1 can diet soda ( 0 cals) total: 130 calories, ½ gm fat
(see recipes)
dinner: 1 can Campbell’s chicken won-ton soup (115 cals) total: 115 calories, 1 gm fat
total: 355 calories, 2 ½ gms fat
Friday-200 Calorie Vegan Model Diet
breakfast: 1 slice reduced-calorie bread ( 45 cals) 1-2 cups black coffee, or with no-cal sweetener ( 0 cals)
total: 45 calories, ½ gm fat
lunch: 1 medium-large apple ( 120 cals) total: 120 calories, ½ gm fat
dinner: 8 baby carrots ( 40 cals) total: 40 calories, 0 gms fat
total: 200 calories, 1 gm fat
you will have less than 2,000 calories.
*If followed like it is..also you don't have to worry about counting calories b/c you know the calories you are eating.
the workout:::
You must exercise at least 30 minutes a day.