EASY GO Program

For Weight Loss

By Bruce A. Lucero, MD.

© 2006 All Rights Reserved

This information is to describe one of the easiest diets ever designed. It is easy to do and easy to follow for quick and easy weight loss for those who have not had bariatric surgery and who are in generally good health. It provides balanced and healthy nutrition.

This is perfect for the busy person who has very limited time to shop for food, plan nutrition, or cook meals.

This diet, when closely followed will give 1 to 3 pounds weight loss per week, or more. The closer you follow the diet, the better results you will obtain.

If you want to lose a little faster, you may need to cut back a little on the starches and sugars. If you are too hungry and losing fast, you may need to add a few more veggies or diet foods.

In General For Losing Weight

Drink water freely, at least 8 glasses of 8 oz. each of water.

Also, take a good quality multi-vitamin like Centrum every day.

You should also take a Calcium Supplement of 1500 mg. (if  you are prone to  kidney stones, make sure you check with your Primary Care Doctor or the Doctor who is treating you for kidney stones about taking Calcium Supplements).

Also, 1 or 2 capsules of Essential Fatty Acids, e.g. our Omega 3,6, and 9. should be taken each day which helps keep your skin from drying out and your hair from falling out.

Diet sodas are okay as well as any other low calorie drinks.

No sugar sodas or juices.

All zero calorie foods are allowed, along with sweeteners such as NutraSweet (blue package) and Splenda (yellow package).

Be careful with fruits. Limit fruits to 1 or less per day (less than 80 Calories total in fruit per day).

Avoid starches, breads, rice, pasta, sugars, nuts, peanut butter, and alcohol.

If you are prone to constipation, a daily stool softener such as docusate sodium should be taken. This can be purchased over-the-counter, check with your pharmacist if you have trouble finding this. We also have an excellent tasting fiber drink which can help. It comes in Fruit or Ice Tea Flavor by Diet Health and Sports.

Then follow one of the general plans below.

If Your Goal Weight Is: 120 to 170 Pounds

For breakfast (don't skip breakfast), lunch and snacks, you should eat 4 of our diet foods per day such as:

A  protein bar, shake, or pudding.

These are usually 100 to 150 calories and 10 to 15 grams of protein.

(1 diet soup or 1 diet fruit drink count as ½ of a bar, shake or pudding)

For Lunch: You can also have a large lettuce salad with olive oil and vinegar dressing. You can also use canola oil or the zero Calorie Dressing by Walden Farms found in the cold, produce section at Giant (near the Marie’s Dressing). You may also add 40 to 60 Calories of food of your choice such as cheese, nuts, bread or fruit for lunch.

For Dinner, you can have 6 ounces of high-quality protein (beef, chicken, tofu, eggs, pork, shellfish, fish, etc.) and a very large portion of non-starchy vegetables (this means no potatoes, corn, dried beans, peas).

FYI: Broccoli is the single best vegetable you can eat (it has fiber, protein, and many vitamins and minerals).

If you get hungry during the day, you can also eat a limit of one dairy product such as 8 oz of skim, 1% or 2 % milk, or  Yogurt (no fat and no sugar) which is about 100 calories and 6 to 8 grams of protein (I like Lucerne at Safeway or the Giant brand, Dannon Fit and Trim is okay)

If Your Goal Weight Is: 170 to 220 Pounds

For breakfast (don't skip breakfast), lunch and snacks, you should eat 6 of our diet foods per day such as:

A  protein bar, shake, or pudding.

These are usually 100 to 150 calories and 10 to 15 grams of protein.

(1 diet soup or 1 diet fruit drink count as ½ of a bar, shake or pudding)

For Lunch: You can also have a large lettuce salad with olive oil and vinegar dressing. You can also use canola oil or the zero Calorie Dressing by Walden Farms found in the cold, produce section at Giant (near the Marie’s Dressing). You may also add 80 to 120 Calories of food of your choice such as cheese, nuts, bread or fruit for lunch.

For Dinner, you can have 8 to 10 ounces of high-quality protein (beef, chicken, tofu, eggs, pork, shellfish, fish, etc.) and a very large portion of non-starchy vegetables (this means no potatoes, corn, dried beans, peas).

FYI: Broccoli is the single best vegetable you can eat (it has fiber, protein, and many vitamins and minerals).

If you get hungry during the day, you can also eat a limit of one dairy product such as 8 oz of skim, 1% or 2 % milk, or  Yogurt (no fat and no sugar) which is about 100 calories and 6 to 8 grams of protein (I like Lucerne at Safeway or the Giant brand, Dannon Fit and Trim is okay)