Bread For Life Diet
(Off the Back Cover - summarized)
Olga Raz discovered eating bread and other complex carbohydrates throughout the day corrects the biological imbalances that drive cravings and hunger.
The Bread for Life Diet is easy to follow because you:
Eat lots of carbohydrates – grains, pasta, beans and more
Enjoy a variety of foods, even protein
Eat all day, even before bedtime
Never count carbs or calories
Don’t have to prepare special meals
(On the Inside Cover - summarized)
This diet not only allows you to eat bread – it requires that you eat it everyday! As much as 12 slices (for woman ) and 16 (for men). You also get to eat a
Variety of healthy foods, such as greens, beans, yogurt, eggs, soups and even high-protein meals.
Nutritionally balanced program that:
Prevents Sugar Cravings
Lowers Cholesterol, blood pressure, triglycerides and blood sugar
Alleviates headaches, migraines and sleeping problems
Prevents mood and energy slumps caused by diet deprivation
Does not require counting carbs or calories
Is simple and easy to follow – there is no special food preparation
Whether you want to lose 10 pounds or 50, The Bread for Life Diet is the science based, high-on-carbs program that will make it happen.
There are three Major categories of food on the Bread for Life Diet:
Recommended, unlimited (e.g., vegetables)
Recommended, limited (e.g., bread, fruits)
Not recommended (e.g., processed foods, high-fat red meat, fats & sweets)
The Diet has (2) Stages:
Stage 1 –
Lasts about two weeks (as always I am doing 1 week) – it is supposed to be the most rigorous. Enabling you to lose weight faster
and is based mainly on eating slices of bread with thin spreads.
Stage 2 –
Adds more food choices and lasts an unlimited amount of time. Provides substitutes for bread slices and you get a more modified
Rate of weight loss. You keep on this right through maintenance of your weight. If you slip or start to gain, you can always go back
to Stage 1.
No specific mealtimes. You eat every 3-4 hours throughout all waking hours.
Eat your first meal 1 to 3 hours from waking. Eat your last meal 1 to 2 hours before you go to sleep.
Eat BEFORE you get hungry, so that you do not eat more than the recommended amounts.
Light bread (not white) is recommended as it allows you to have twice the amount with less calories. Which in turn makes you fuller.
You can eat bread a single slice at a time or as a sandwich.
You can use any unlimited foods (lettuce, tomatoes, cucumbers, any veggies) and/or use the limited foods (fat free mayo, turkey, tuna, etc).
Women should drink 7-8 , 8 ounce glasses of water, Men should drink 8-9, 8 ounce glasses of water.
You can include sugar free beverages, tea and coffee within the water requirement.
Concentrate on the foods you are eating, not TV, Computer, book, etc.
Before every meal you have a choice , you will choose foods that are not recommended –or- more than the recommended amounts. If this
Happens, at your next meal just pick up where you left off (Get back On Track).
Stage 1, promotes fast weight loss and helps to break some bad habits. Because most people should not limit their food choices, it is recommended for a week
but not longer than 2 weeks. Stage 1 is a plan that you can always go back to after Stage 2 but definitely no more than 2 weeks at a time.
Bread & Substitutes
Choose Light Bread (35-45 calories per slice)
Pita Bread = 4 Slices light bread
Hot Dog Roll = 3 Slices light bread
Small Hamburger Roll = 3 slices light bread
Wrap = 3 slices light bread
Small Bagel = 4 slices light bread
Fat-Free Cheese Spread
Sugar Free Peanut Butter
Canned or Smoked Tuna
A slice of smoked fish, like salmon
A thin slice of any lean, low fat meat – chicken or turkey
If you crave SWEET – you can use a small amount sugar free jam (even though no sugar, still has fructose) Need To Limit this choice
PILE ON THE VEGGIES - THEY ARE UNLIMITED AND CAN HELP FILL YOU UP!!!
*** REMEMBER CHECK WITH YOUR DOCTOR BEFOR STARTING ANY DIET ***************