“Step easy” into recovery—freedom from overeating and food obsession, clarity of mind, a life of sane and happy usefulness with the help of Jesus. 

The Step Easy Food Plan was designed to accommodate the person who wants the benefits of the Zone philosophy, but not the hassle of calculating food counts.  My focus was “Progress, not perfection.”  The Step Easy Food Plan incorporates a mix of protein, carbohydrate and fat, but it is not as precisely balanced as the Zone, and it includes some “unfavorable” foods (referring to Dr. Sears’ nutritional analysis for food blocks).  My hope is to encourage people to take a step toward wellness with an “Easy does it, but do it” approach. 

Suggestions for Food Addicts Like Me

People who are addicted to sugar, flour and wheat, like me, need to pay close attention to the little extras—the things that seem like no big deals, but can make the difference between staying abstinent or succumbing to the disease one more time. 

Eliminate all sugar products from your food plan. 

Check all food labels for hidden sugar, obviously anything with the word "sugar" falls into this category (like brown sugar or confectionary sugar). "syrup" too is a key word—corn syrup, maple syrup and the like, plus honey and molasses.  Barley malt, dextrin, maltodextrin, sorbitol and most ingredients ending with “ose,” including—but not limited to—dextrose, fructose, sucrose, maltodextrose.

These are the more common names of sugar additives but there are others.  If you are unsure of an ingredient check with the manufacturer or practice the rule, "if in doubt, leave it out."

Eliminate all flour and wheat products from your food plan.  Check all labels for the words, "flour" and "wheat."

Foods in this category include most breads, pastas, all sweets, most cold cereals—the list is extensive—bagels, doughnuts, muffins and the like.  Also note that flour is often used as a thickening agent in soups, sauces and gravies, and breadcrumbs are used as a binding agent in the preparation of meatloaf or meatballs.  Check labels carefully.

Limit (or eliminate) caffeine:

Best to wean off coffee and tea gradually.  In time, eliminate caffeine altogether.    

Eliminate all alcohol:

Some people say that alcohol is liquid sugar with a kick.  It is not an option for a food addict.

Eliminate all artificial sweeteners:

Includes all diet drinks, mints, gum, packets added to anything, any artificially sweetened foods, plus stevia.

Beverages:

Best to drink water (hot or cold) with optional wedge of lemon or lime, seltzer water, herb teas, decaffeinated black coffee or tea.

Never eat standing:

Always take the time to sit and eat your whole meal at one time (if at all possible). It is dangerous for a food addict to eat standing at the kitchen counter or to eat piece-meal, even if it is our weighed and measured food.  It is much better to take a breather.   Sit, relax and enjoy the meal and the time.  It is a positive self-discipline that gives us an opportunity to say, “I need to replenish my energy—physically, emotionally and spiritually.”  God blesses those decisions. 

Pray before each meal or snack:

Before I put even one iota of food in my mouth, I pray.  I take a moment to say, “Thank you, God, for my abstinence.  Thank you for the food on my plate,” but I don’t stop there.  I am sure to say, “Lord, is this guilt-free?”  And then I listen.  I really listen. 

Restaurant dining can be a challenge, especially when I make the decision to use the eyeball method of measuring my food.  Sometimes God tells me that my portions are too big.  I then have the opportunity to fix it before I eat the meal.  I simply put the excess food on my bread plate and ask again, “Lord, is it guilt-free now?” 

This is a simple program, but it’s not always easy. As a food addict, I occasionally want to eat foods that are not mine (referring to anything—even sugar-free “abstinent” foods), but with the amazing love and grace of God, I practice my program one day at a time.

Step Three—turning my will and my life over to the care of God, which means I surrender all (even my food) over to His care each day.  Step Ten—continued to take personal inventory, and when I was wrong, promptly admitted it. 

As with any new food plan, it is best to consult with your physician regarding your individual dietary needs.  The publisher and I disclaim responsibility for any adverse effects arising from the suggestions offered in Full of Faith (or full of food?).

Step Easy Food Plan for Women

Breakfast:

8 oz. low-fat milk or plain nonfat yogurt (or 2 protein exchanges) 

1 egg or ¼ cup egg substitutes or ¼ cup cottage cheese (or 1 protein exchange)

l oz. whole grain cereal (measured dry) or 4 oz. potato (or 1 grain/hearty vegetable)

l small fruit (or one fruit exchange)        

Optional: ½ tablespoon oil or ½ tablespoon butter (or 1 fat exchange)

Lunch:

3 oz. protein (3 protein exchanges)

4 oz. potato or 3 oz. rice or 4 oz. kidney beans (or l grain/hearty vegetable exchange)

6-8 oz. salad

6-8 oz. low-carbohydrate vegetables, cooked or raw

l tablespoon regular sugar-free salad dressing (or l fat exchange)

Dinner:

3 oz. protein (3 proteins exchanges)

4 oz. potato or 3 oz. rice or 4 oz. kidney beans (or 1 grain/hearty vegetable exchange)

6-8 oz. salad

6-8 oz. low-carbohydrate vegetables, cooked or raw

1 tablespoons regular sugar-free salad dressing (or l fat exchange)        

Metabolic Adjustment:

8 oz. low-fat milk or plain nonfat yogurt  (or 2 protein exchanges)

l fruit and/or l oz. whole-grain cereal (l fruit and/or l grain exchange)

Optional: l tablespoon ground flax seeds (or l fat exchange)

The metabolic adjustment can be added to breakfast, lunch or dinner or scheduled mid-morning, mid-afternoon or before bed.

Step Easy Food Plan for Men

Breakfast:

8 oz. low-fat milk or plain nonfat yogurt (or 2 protein exchanges)

2 eggs or ½ cup egg substitute or ½ cup cottage cheese  (or 2 protein exchanges)

1.5 oz. whole-grain cereal (measured dry) or 6 oz. potatoes (1½ grain/hearty vegetables)

1 small fruit (or one fruit exchange)

Optional: ½ tablespoon oil or ½ tablespoon butter (or l fat exchange)

Lunch:

4 oz. protein (4 protein exchanges)

6 oz. potato or 4 oz. rice or 6 oz. kidney beans (or 1½ grain/hearty vegetables)

8 oz. salad

8 oz. low-carbohydrate vegetables, cooked or raw  

2 tablespoons regular sugar-free salad dressing (or 2 fat exchanges 

Dinner:

4 oz. protein (4 protein exchanges)

6 oz. potato or 4 oz. rice or 6 oz. kidney beans (or 1½ grain/hearty vegetables)

8 oz. salad

8 oz. low-carbohydrate vegetables, cooked or raw

2 tablespoons regular sugar-free salad dressing (or 2 fat exchanges)

Metabolic Adjustment:

8 oz. low-fat milk or plain nonfat yogurt (or 2 protein exchanges)

l fruit or l oz. whole-grain cereal (measured dry) (l fruit or 1 grain exchange)

Optional: l tablespoon ground flax seeds (or l fat exchange)

The metabolic adjustment can be added to breakfast, lunch or dinner or scheduled mid-morning, mid-afternoon or before bed.

Remember the definition of abstinence: Plan what you do and do what you plan.

Food Exchanges—each portion is one exchange

Proteins (exchanges include seafood, poultry, red meats, vegetarian options and dairy):

1 oz. chicken, turkey, fish/seafood (tuna, canned in water, haddock, cod, salmon, halibut, bass, catfish, crabmeat, shrimp, lobster, scallops), beef, pork, lamb, veal, Canadian bacon, 3 strips turkey bacon, l egg or ¼ cup egg substitute, 2 egg whites, ¼ cup (2 oz.) cooked beans/legumes, 2 oz. tofu, ½ soy patty, ½ cup (4 oz.) plain nonfat yogurt, ½ cup (4 oz.) low-fat or skim milk, ¼ cup (2 oz.) low-fat cottage cheese, l oz. hard cheese*

*Hard cheese is high in fat and is best avoided or eaten in very limited amounts.

Prepare proteins by roasting, stewing, grilling, baking or pan-frying in your allotment of olive oil or butter.  Deep-fried fish, seafood or chicken is not an option for a food addict. 

Grains (exchanges include cereals, hearty vegetables, rice, beans and legumes):

Whole-grain cereals: l oz. (measured dry, then cooked with water): Oatmeal, oat bran, grits, Cream of Rice, Cream of Buckwheat, Cream of Barley, Cream of Rye  (Always check cereal labels for sugar, flour and wheat.)

Hearty vegetables/rice/beans/legumes: 1/3 cup (3 oz.) prepared rice (brown preferred) or ½ cup (4 oz.) baked, boiled or mashed potatoes, sweet potatoes, yams, acorn squash, butternut squash, spaghetti squash or cooked green peas, beets, pumpkin, corn (or l ear corn on the cob), lentils, chick peas, lima beans, kidney beans, navy beans (or any cooked dried beans)

Avoid French fries or chips of any kind and all wheat and flour products—even “healthy” choices like whole-grain bread and pasta, and note that most gravies, soups and sauces are thickened with flour.  Therefore, these foods are considered taboo for a food addict.

(Men are allowed l ½ servings of grain/hearty vegetables for breakfast, lunch and dinner.) 

Low-carbohydrate vegetables (Prepared in a salad, cooked or eaten raw):

Alfalfa sprouts, asparagus, beans (green or wax), Bok choy, broccoli, Brussel sprouts, cabbage, carrots, cauliflower, celery, collard greens, cucumber, eggplant, green or red peppers, kale, lettuce (all varieties), mushrooms, okra, onions, radishes, spinach, Swiss chard, tomatoes, turnips, turnip greens, yellow squash (summer), zucchini  (A cup of V8 juice or tomato juice can be substituted for a serving of vegetable.)

Fruits (fresh, frozen or canned in its own juice):

Small-medium sized apple, nectarine, orange, peach, pear, plum, tangerine (approximately 4-5 oz.), ½ cup applesauce, 3 apricots, 1 cup blackberries, ½ cup blueberries, ¼ cantaloupe, 8 cherries,* ½ grapefruit, ½ cup grapes,* 1 cup cubed honeydew melon, ½ cup fresh pineapple,* 1 cup raspberries, 1 cup sliced strawberries, l cup watermelon, ½ cup canned fruit in its own juice

*Cherries, grapes and pineapple have been known to set up cravings in some food addicts.  Consider your options carefully and listen to your body when introducing these foods.

Note of caution when considering bananas and dried fruits:  Bananas are high in sugar.  It is best to avoid them; however, if a banana is “doctor recommended,” the portion size is l/2 banana or 2.5 oz. 

Dried fruits are also high in sugar.  Therefore they are not generally considered “safe” foods; however if prunes need to be incorporated into your plan of eating for health reasons, treat them like a prescription drug.  Pray that God will protect you from the potentially harmful excess of natural sugar in this food choice.      

Fats (l fat exchange contains approximately 5-7 grams of fat):

1 tablespoon regular sugar-free salad dressing (Newman’s Own Olive Oil and Vinegar is a recommended choice or 2 tablespoons of Newman’s Own Light Italian), ½ tablespoon olive oil, ½ tablespoon canola oil, ½ tablespoon butter, ½ tablespoon real mayonnaise, ½ tablespoon coconut oil, ½ tablespoon flax oil, 1 tablespoon ground flax seeds  

Condiments:

2 tablespoons mustard, 2 tablespoons sugar-free salsa per meal, vinegar

Beverages:

Wonderful, life-giving water (hot or cold) with optional wedge of lemon or lime, seltzer water, herb teas, decaffeinated black coffee and tea

Five Sample Days—Step Easy Food Plan for Women:

Day One:

Breakfast: 8 oz. plain nonfat yogurt, l egg, l oz. oatmeal, medium-sized peach, (optional: ½ tablespoon olive oil)

Lunch: 3 oz. chicken, 4 oz. baked potato, 6 oz. broccoli, 6 oz. salad, ½ tablespoon olive oil

Dinner: 3 oz. turkey, 3 oz. brown rice, 6 oz. green beans, 6 oz. salad, l tablespoon Newman’s Own Olive Oil and Vinegar Salad Dressing

Metabolic: ½ cup cottage cheese, 4 oz. unsweetened applesauce, (optional: l tablespoon ground flax seeds)

Day Two:

Breakfast: 8 oz. low-fat milk, ¼ cup (2 oz.) cottage cheese, l oz. oat bran, small apple, (optional: ½ tablespoon flax oil)

Lunch: 3 oz. tuna fish, 4 oz. kidney beans, 6 oz. cauliflower, 6 oz. salad, l tablespoon Newman’s Own Olive Oil and Vinegar Salad Dressing

Dinner: 3 oz. ground beef with 2 tablespoons sugar-free salsa, 4 oz. boiled potatoes, 6 oz. broccoli, 6 oz salad, ½ tablespoon olive oil

Metabolic: 2 oz. chicken, small plum (optional: ½ tablespoon olive oil)

Day Three:

Breakfast: 8 oz. low-fat milk, ¼ cup egg substitute, l oz. Cream of Rye, ½ cup crushed pineapple, (optional: ½ tablespoon olive oil)

Lunch: 3 oz. salmon, 3 oz. brown rice, 6 oz. broccoli and cauliflower, 6 oz. salad, ½ tablespoon olive oil

Dinner: 3 oz. pork, 4 oz. baked potato, 6 oz. summer squash, 6 oz. salad, ½ tablespoon butter

Metabolic: 8 oz. plain nonfat yogurt, ½ cup blueberries, (optional: l/2 tablespoon flax oil)

Day Four:

Breakfast: 8 oz. low-fat milk, l egg, l oz. oat bran, small orange, (optional: ½ tablespoon olive oil)

Lunch: 6 oz. cottage cheese, 4 oz. kidney beans, 12 oz. salad, l tablespoon Newman’s Own Olive Oil and Vinegar Salad Dressing

Dinner: 3 oz. steak, 3 oz brown rice, 6 oz. turnip, 6 oz salad, ½ tablespoon olive oil

Metabolic: 8 oz. skim milk, l oz oatmeal (optional: ½ tablespoon coconut oil)

Day Five:

Breakfast: 2 eggs (in place of the dairy), l oz. low-fat cheddar cheese, 4 oz. potatoes, l cup strawberries, (optional: ½ tablespoon butter)

Lunch: 3 oz. ground beef, 2 tablespoons sugar-free salsa, 4 oz. baked potato, 6 oz. cauliflower, 6 oz salad, 2 tablespoons Newman’s Own Light Italian Dressing

Dinner: 3 oz. chicken, 3 oz. brown rice, 12 oz onions, peppers, mushrooms, tomatoes, broccoli (stir-fried in ½ tablespoon olive oil)

Metabolic: 8 oz. plain nonfat yogurt, small nectarine (optional: l tablespoon ground flax seeds)

Live and Let Live

Eating at a restaurant can be challenging because there are so many temptations.  However, with a determined mindset and dependence on God’s help, it is possible to stay on the Step Easy Food Plan or the Zone Diet for Food Addicts.  Some recovering food addicts bring a digital scale and/or measuring cups to any dining experience, while others prefer to practice the eyeball method.  In either case, recovering food addicts do not indulge in excessive quantities, and they do not forfeit the sugar, flour and wheat boundary. 

For breakfast, you could have an egg, oatmeal or grits, a glass of milk and a fresh fruit or a small glass of juice, although juice is not usually a recommended choice.  Another option is two eggs or a vegetable omelet, home fries and a piece of fruit.  Occasionally, I order one or two eggs, an order of bacon (2 or 3 strips), home fries and maybe a piece of fruit.   It is not the usual plan, but we need to remember the definition of abstinence: “Plan what you do and do what you plan.”  When focusing on lower carbohydrates, you could skip the fruit and eat only half of the home fries.

For lunch or dinner, you could order broiled or grilled chicken, fish or beef with a baked potato or rice.  Bring your digital scale or cut the protein to the size of a deck of cards and cut the potato in half.  If rice is your choice and you choose not to weigh or measure it, eyeball it to equal l/3 cup.  Order a salad and a cooked vegetable if they are available without added sugar or sauce.  Note that coleslaw, butternut squash and carrots are often laced with sugar.  It is best to use oil and vinegar for a garden or Caesar salad or bring your salad dressing in a small container from home.  I strongly suggest avoiding restaurant salad dressing unless you are certain that it is sugar-free. 

Another option is a grilled chicken Caesar salad.  Order it without the croutons or the salad dressing.  Use your own dressing or oil and vinegar.  If it is an option, order a baked potato and cut it in half or order another hearty vegetable (like corn on the cob) to make the meal complete.  Sometimes I order a glass of tomato juice as a supplement to my low-carbohydrate vegetable allotment.   

At a salad bar choose plain vegetables—lettuce, onions, tomatoes, cucumbers, mushrooms, green peppers, radishes, broccoli and the like, without sauces or marinates of any kind.  Sugar or excess fat lurks in choices like three-bean salad, coleslaw or marinated mushrooms.

Chinese restaurants offer suitable meals.  A common lunch or dinner for a food addict is steamed or stir-fried vegetables with chicken, shrimp or beef and white rice.  Some people measure the rice in the Chinese teacup.  It might not be exact, but it is a boundary.  Note that fried rice has added sugar.  As an added precaution, I always say “no sugar please” when ordering anything at a Chinese restaurant.

In recent years many fast-food restaurants have added healthier choices to their menus.  If you need a quick meal and you cannot find a restaurant that offers a salad/protein combination, you could order a plain salad and a hamburger or grilled chicken sandwich.  (Throw away the roll).  Use oil and vinegar or bring your salad dressing from home.  Order a baked potato and eat half to make the meal complete or have a fruit* instead of the potato. 

*I usually bring emergency food with me when I leave my home or I stop at a market to buy whatever I need. 

Whether you are at home or on the road, it is important to pay attention to your feelings—physically and emotionally.  In other words, halt before you overeat or make poor choices.  Don’t get too hungry, angry, lonely or tired.  Eat breakfast soon after arising and do not go more than four or five hours without a meal or snack. 

On the days when I am physically ill, I continue to follow the plan of eating to the best of my ability.  It is okay to substitute a breakfast-type meal for lunch or dinner; I often have scrambled eggs and oatmeal with unsweetened applesauce when I am “under the weather.”  Sometimes I make chicken soup by simmering chicken on the stove.  I measure 3 oz. of chicken, 3 oz. or rice and 6 oz. cooked carrots.  I add a cup or two of the broth after skimming the excess fat.  (It floats to the top when the broth is cooled.)  If I am too sick to eat all my food for the day, I let it go and pray for health and acceptance of life on life’s terms.   

Note: If I need medications, I always check the labels for sugar.  Sometimes I need to ask the pharmacist to suggest sugar-free alternatives.

Step Easy Maintenance Food Plan

When you reach your goal weight, it is time to consider adding more food to your daily plan of eating.  Introduce foods gradually.  As a first step, you could use the optional fats at breakfast and with the metabolic adjustment or increase the fats at lunch and dinner (from l fat to 2 fats) and add another metabolic adjustment.

At this point, you may want to investigate the Zone.  Although the Step Easy Food Plan was designed with the Zone technique in mind, the Zone would give you additional choices, more variety and more accurate balance for fine-tuning your long-term plan of eating.

Additions are marked with asterisks.  Men, you will need to add these foods to the Step Easy Food Plan for Men.

Breakfast:

8 oz. low-fat milk or plain nonfat yogurt (or 2 protein exchanges)

1 egg or ¼ cup egg substitute or ¼ cup cottage cheese (or 1 protein exchange)

1 oz. whole-grain cereal (measured dry) or 4 oz. potatoes (or l grain exchange)

1 small fruit (or l fruit exchange)

Optional: ½ tablespoon oil or ½ tablespoon butter (or l fat exchange)

Lunch:

3 oz. protein (3 protein exchanges)

4 oz. potato or 3 oz. rice or 4 oz. kidney beans (or l grain exchange)

12 oz. low-carbohydrate vegetables: 6 oz. cooked vegetables, 6 oz. salad

*2 tablespoons regular sugar-free salad dressing (or 2 fat exchanges)    

(Men: add l fat exchange)

Metabolic Adjustment:

*1 or 2 oz. protein (or 1 or 2 protein exchanges)

*1 fruit or 1 oz. whole-grain cereal (or l fruit or l grain exchange)

Optional: l tablespoon ground flax seeds (or l fat exchange)

Dinner:

3 oz. protein (3 protein exchanges)

4 oz. potato or 3 oz. rice or 4 oz. kidney beans (or l grain exchange)

12 oz. low-carbohydrate vegetables: 6 oz. cooked vegetables, 6 oz. salad

*2 tablespoons regular sugar-free salad dressing (or 2 fat exchanges)

(Men: add l fat exchange)

Metabolic Adjustment:

8 oz. low-fat milk or plain nonfat yogurt (or 2 protein exchanges)

1 fruit or l oz. whole-grain cereal (l fruit or l grain exchange) 

Optional: ½ tablespoon flax oil (or l fat exchange)

Metabolic adjustments can be added to breakfast, lunch or dinner or scheduled mid-morning, mid-afternoon or before bed.

Five Sample Days—Step Easy Maintenance Food Plan for Women: 

Many overweight people follow the Step Easy Maintenance Food Plan and lose weight at a steady clip.  (One or two pounds a week is a healthy weight-loss.)  The sample meal plans have an added fat exchange at breakfast, lunch and dinner, plus an additional metabolic adjustment.  The next step would be to add the optional fat exchanges to the two metabolic adjustments.   

Day One:

Breakfast: 8 oz. plain nonfat yogurt, l egg, l oz. oatmeal, small orange, ½ tablespoon olive oil

Lunch: 3 oz. roast beef, 4 oz. boiled potatoes, 6 oz. turnip, 6 oz. salad, 2 tablespoons Newman’s Own Olive Oil and Vinegar Salad Dressing

Metabolic: 4 oz. low-fat cottage cheese, small apple

Dinner: 3 oz. baked chicken, 3 oz. brown rice, 6 oz. broccoli, 6 oz. salad, l tablespoon olive oil

Metabolic: 8 oz. low-fat, small nectarine

Day Two:

Breakfast: 8 oz. low-fat milk, ¼ cup (2 oz.) cottage cheese, l oz. Cream of Rice, ½ cup blueberries, ½ tablespoon coconut oil

Lunch: 3 oz. roasted turkey, 4 oz. mashed potatoes, 6 oz. green beans, 6 oz. salad,

2 tablespoons Newman’s Own Olive Oil and Vinegar Salad Dressing

Metabolic: 2 oz. chicken, medium-sized peach

Dinner: 3 oz. ground beef, 4 oz. kidney beans, 12 oz. salad, l tablespoon olive oil

Metabolic: 8 oz. low-fat milk, small nectarine

Day Three:

Breakfast: 8 oz. low-fat milk, ¼ cup egg substitute, 1 oz. Cream of Buckwheat, ½ cup unsweetened applesauce, ½ tablespoon butter

Lunch: 3 oz. broiled haddock, 4 oz. baked potato, 6 oz. cauliflower, 6 oz. salad, l tablespoon olive oil

Metabolic: l string cheese, small apple

Dinner: 3 oz. pork chops, 4 oz. roasted potato, 6 oz. asparagus, 6 oz. salad, 2 tablespoons Newman’s Own Olive Oil and Vinegar Salad Dressing

Metabolic: 8 oz. plain nonfat yogurt, l oz. Cream of Rye

Day Four:

Breakfast: 8 oz. plain nonfat yogurt, l egg, l oz. oatmeal, small pear, ½ tablespoon butter

Lunch: 3 oz. tuna, 4 oz. kidney beans, 12 oz. salad, l tablespoon olive oil

Metabolic: l oz. roast beef, small peach

Dinner: 3 oz. shrimp, 3 oz. brown rice, l2 oz. stir-fired vegetables, l tablespoon olive oil

Metabolic:  4 oz. cottage cheese, ¼ cantaloupe

Day Five:

Breakfast: 8 oz. low-fat milk, l egg, 4 oz. potato, ½ grapefruit, ½ tablespoon olive oil

Lunch: 3 oz. salmon, 4 oz. kidney beans, 6 oz. Brussel sprouts, 6 oz. salad, 2 tablespoons Newman’s Own Olive and Oil and Vinegar Salad Dressing

Metabolic: 4 oz. cottage cheese, small apple

Dinner: 3 oz. pot roast, 4 oz. roasted potatoes, 6 oz. turnip & cabbage, 6 oz. salad, l tablespoon olive oil

Metabolic: 8 oz. plain nonfat yogurt, l oz. grits

If you continue to lose weight, gradually increase fats in measured increments until your goal weight is maintained.

Ups and Downs

On my way down the scale, I hit times when the scale didn’t budge.  It was downright discouraging, but I soon learned that the usual culprits for me were too many high-fat protein choices and/or too frequent restaurant dining, and sometimes I had lightened-up too much on my portion sizes—this basically refers to fruit.  I switched my commitment from “a small fruit” to “a fruit,” which gave me permission to have any size that appealed to me.  As a food addict, I like quantity.  Need I say more?  (At times my fruits were pretty good-sized.)  In order to get back into lose-weight mode, I simply went back to basics.  I stayed home and ate low-fat protein, and I measured my fruit until I saw my goal weight once again. 

That worked for many years until I grew older and my metabolism changed.  At that point, I eliminated the serving of grain/hearty vegetable at lunch and dinner.  With that simple reduction, I continued to stay at my maintenance weight.  It was not hard.  Therefore, I assumed that my body didn’t need the extra food I had been eating.

This is an example my revised maintenance plan, which could be lose-weight mode for an overweight woman.  Remember that I am an older woman who is not very active. (I walk a mile Monday–Friday, and I watch children in my daycare, but it is not a physically demanding life).  Also, my plan of eating is based on the Zone, but it is fine-tuned for me.  The foundation or cornerstone of my food plan is eleven blocks of protein.  (On the Step Easy Food Plan, it is seven protein exchanges and two dairy exchanges.)  I build my meals from there (adding protein, carbohydrate and fat in varying degrees) depending on my current goals, nutritional knowledge and personal insights.

Breakfast:

6 oz. plain nonfat yogurt

l egg or ½ cup egg substitutes (½ cup egg substitutes is 2 protein blocks/exchanges)

l oz. oatmeal (measured dry) (or another whole-grain cereal)

l teaspoon coconut oil

0.2 oz. flax seeds, ground

Lunch:

3 oz. protein

8 oz. low-carbohydrate vegetables, cooked

8 oz. salad

½ tablespoon butter

2 tablespoons Newman’s Own Light Italian Dressing

Break:

4 oz. plain nonfat yogurt

½ oz. whole-grain cereal (measured dry) or small fruit (approximately 4 oz.)

l teaspoon flax oil

Dinner:

3 oz. protein

8 oz. low-carbohydrate vegetables, cooked

8 oz. salad

½ tablespoon butter

2 tablespoons Newman’s Own Light Italian Dressing

Before bed: 

6 oz. plain nonfat yogurt

l oz. whole-grain cereal (measured dry)

l small fruit (approximately 4 oz.)

l teaspoon coconut oil

0.2 oz. flax seeds, ground

This plan works for me.  I am smiling because I have said that many times through the years.  Each step in my one-day-at-a-time life worked until God told me to do something different. 

In recent years, nutritional scientific studies have revealed some changes in regards to low-carbohydrate meal planning.  Dr. Robert Atkins presents a popular high-protein, low-carbohydrate approach that works for many food addicts.  The maintenance phase of the Atkins’ approach is similar to what I do today, except that I am not as lenient with the amounts of proteins and fats.  The South Beach Diet also holds a reputation for success.  In my opinion it really doesn’t matter if a food addict follows the Zone or Atkins or South Beach or any other food plan as long as they respect the disease of food addiction, thus avoiding sugar, flour, wheat, artificial sweeteners and caffeine, plus excessive quantity.  For me, it’s not about a specific food plan, but about fine-tuning a food plan to meet my uniqueness. 

Optional Food Plans

Through the years I found it easier to eat abstinently when I planned my food with less grains, and I have many friends who are successfully maintaining their abstinence with no grains at all. Therefore, it seemed appropriate to set-up some food plans to accommodate other grain-sensitive individuals.

Step Easy Food Plan, Less Grains

Breakfast:

8 oz. low-fat milk or plain nonfat yogurt (or 2 protein exchanges)

l egg or ¼ cup egg substitutes or ¼ cup cottage cheese (or l protein exchange)

l oz. oatmeal (measured dry) and/or l small fruit (or 1 grain and/or fruit exchange)

Optional: l/2 tablespoon olive oil (or l fat exchange)

Lunch:

3 oz. protein (3 protein exchanges)

8 oz. low-carbohydrate vegetables, cooked or raw

8 oz. salad

2 tablespoons regular sugar-free salad dressing (or 2 fat exchanges)

Dinner:

3 oz. protein (3 protein exchanges)

8 oz. low-carbohydrate vegetables, cooked or raw

8 oz. salad

2 tablespoons regular sugar-free salad dressing (or 2 fat exchanges)

Metabolic Adjustment:

8 oz. low-fat milk or plain nonfat yogurt (or 2 protein exchanges)

1 oz. oatmeal (measured dry) and/or 1 small fruit (or l grain and/or l fruit exchange)

Optional: l tablespoon ground flax seeds (or l fat exchange)

The metabolic adjustment can be added to breakfast, lunch or dinner or it can be scheduled mid-morning, mid-afternoon or before bed.

Step Easy Food Plan, No Grains

Breakfast:

8 oz. low-fat milk or plain nonfat yogurt (or 2 protein exchanges)

1 egg or ¼ cup egg substitutes or ¼ cup cottage cheese (or 1 protein exchange)

1 small fruit (or 1 fruit exchange) or 6-8 oz. low-carbohydrate vegetables, cooked or raw

Optional: ½ tablespoon olive oil (or l fat exchange)

Lunch:

3 oz. protein (3 protein exchanges)

8 oz. low-carbohydrate vegetables, cooked or raw

8 oz. salad

2 tablespoons regular sugar-free salad dressing (or 2 fat exchanges)

Dinner:

3 oz. protein (3 protein exchanges)

8 oz. low-carbohydrate vegetables, cooked or raw

8 oz. salad

2 tablespoons regular sugar-free salad dressing (or 2 fat exchanges)

Metabolic Adjustment:

8 oz. low-fat milk or plain nonfat yogurt (or 2 protein exchanges)

1 small fruit (or l fruit exchange) or 6-8 oz. low-carbohydrate vegetables, cooked or raw

Optional: l tablespoon ground flax seeds (or l fat exchange)

The metabolic adjustment can be added to breakfast, lunch or dinner or it can be scheduled mid-morning, mid-afternoon or before bed.

Farewell—Follow the Cloud

This is a new way of life—a life that is rich and rewarding.  When you make the decision to follow a committed plan of eating, it is possible to stay abstinent (free from compulsive overeating and food obsession).  Your new mindset will replace the old self-destructive tapes that once controlled your life.  Start with words like “I think I can.  I think I can.  I think I can.”   

Jesus told them, “I assure you, even if you had faith as small as a mustard seed, you could say to this mountain, ‘Move from here to there,’ and it would move.  Nothing would be impossible.” (Matthew 17:20, New Living Translation) 

God wants us to be happy and He wants us to succeed.  The momentum will flow.  Do your 1%, which is following a food plan, and God will carry you from there.  Soon you will be saying, “Thank you, Jesus, for another day of abstinence.”   

If you can find the willingness to join me in recovery, you will find a peace and clarity that passes all understanding.

“Trust in the Lord and do good.  Then you will live safely in the land and prosper.  Take delight in the Lord, and he will give you your heart’s desire. Commit everything you do to the Lord.  Trust Him, and he will help you.  (Psalm 37:3-5, New Living Translation)

God bless you as you consider this difficult, yet life-changing challenge. 

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