Weight-loss & Diet

To all who participate in our 7-day-a-pound weight loss program:
Here's your Day Plan for tomorrow. Please share your progress on the discussion board, and success stories.

Good luck! Stay young and healthy!
Dr. Ping and Dr. Eric Li

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HOW MUCH TO EAT - target calories?
If you are overweight (more than 10% than your ideal weight at age 18-22), cut your calories by 50%. Otherwise, cut your calories by 30%. Of course we assume you are not under weight to participate in this group. For example, you are overweight, and your current caloric intake is 2800. Your target should be 50%x2400 = 1200.

WHAT TO EAT?
Below is today's recipes from YBM Diet's standard 1000 calories meal plan. You should adjust the meals up proportionally to your target calories. For example, if your target is 1200, then you should add 20% more onto the 1000 recipe (e.g. 1200/1000= 120%).

Breakfast:
YBM Mix: 1 cup raw non-fat milk, 2 tp raw chia seeds, 2 tp raw dried wolfberry. Replace milk with soymilk if necessary.

Lunch:
Avocado Miso Salad: 1 cup mixed greens mixed with 1/4 cup avocado, dressed with red miso
1 raw corn

Afternoon fruits:
1 large granny smith apple

Other:
Two glasses of alkaline water (pH 8-10), or spring water doped with alkaline water drop, taken at least 2 hours after food or 30mins before food. Name brand mountain springs water, or green tea taken as needed. No coffee, alcohol, and cigarettes.

Take 3-6 fish oil gels per day.

Dinner:
Tofu Salad: 3 oz tofu, mixed with 1 cup mixed greens, dressed with tamari soy sauce and papaya
Steam Fish: Mix water, soy sauce, honey, ginger, green onions, garlic, sea salt, lime juice to the flavor you like. Put sauce in a steam pan, and 6 oz rock fish or sole fish filet on top. Steam for 5-8 minutes.
1 baked medium size sweat potato

WHAT TO MEASURE?
Record every day first thing in the morning your weight (undressed). If you want to do more, you may use a Tanita InnerScan to also record %fat, %water, and visceral fat rating. Remember to tell us your progress!

WORRIED ABOUT YOUR CRAVINGS?
Don't worry. You'll have the chance to eat whatever you like on Saturday and Sunday.