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  • Jack's "Got Diet" Plan

    Join Dr. Jack Lynn as he describes and updates his weekly diet plan from Labor Day until Thanksgiving. Join Dr. Lynn and lose 5 to 20lbs. in a medically designed format and get your body in shape for this Holiday season.

    Dr. Lynn will update the nutrition instructions weekly and with his own pictures every few weeks.

    For the first couple of weeks you can simply begin to "clean-up" your diet. Also, reduce your normal portion size by 20%, so you can still eat 80%. Do the same with snacks and then add about 200 calories of additional activities in your normal ADL (activities of daily living), such as, swimming, walking, cycling, hiking, surfing, spinning, aerobic or resistance training, etc.

    You may want to click on this website to connect with the Mayo Clinic Healthy Weight Pyramid Tool:

    www.mayoclinic.com/health/weight-loss/NU00595

    You'll find that this tool will be very helpful on determining your caloric intake and food portion size to enable you to continue on your weight loss program from a medically designed model. To return to this website, just click on the "back" arrow twice.

    The following are some simple meal suggestions in which you may make moderate food substitutions of the approximately the same nutritional value:

    • Breakfast (1-2)

      Ingredients:
      Cheerios (1 cup)
      Kellogg's All-Bran Buds Cereal, 0.33 cup
      Lactaid Fat Free Milk, 1.5 cup
      Splenda, 1 tsp.
      Equate Sugar-free Orange Flavored Fiber, 4 tsp.
      Herbal Tea, 1 cup (8 fl oz)
      Water, tap, 1 cup (8 fl oz)

    • Nutrition Facts
      1 Serving
      Amount Per Serving
      Calories 397.4
      Total Fat 2.6 g
      Saturated Fat 0.5 g
      Polyunsaturated Fat 0.4 g
      Monounsaturated Fat 0.2 g
      Cholesterol 0.0 mg
      Sodium 589.9 mg
      Potassium 321.3 mg
      Total Carbohydrate 84.6 g
      Dietary Fiber 27.0 g
      Sugars 27.0 g
      Protein 17.0 g
      Vitamin A 25.2 %
      Vitamin B-12 100.0 %
      Vitamin B-6 110.5 %
      Vitamin C 10.0 %
      Vitamin D 47.5 %
      Vitamin E 2.4 %
      Calcium 77.4 %
      Copper 9.0 %
      Folate 109.5 %
      Iron 56.1 %
      Magnesium 31.0 %
      Manganese 128.3 %
      Niacin 31.5 %
      Pantothenic Acid 10.8 %
      Phosphorus 25.0 %
      Riboflavin 27.3 %
      Selenium 12.4 %
      Thiamin 29.6 %
      Zinc 16.6 %
    • Lunch 1-2

      Ingredients:
      Bread, reduced-calorie, rye, 2 slice
      Chicken Breast, no skin, 6 ounces
      Annie's Naturals Organic Dijon Mustard, 1 tsp, 1 serving
      Spinach - fresh Queen Victoria baby spinach, 1 cup
      Cucumber (with peel), 0.5 cup slices
      Red Ripe Tomatoes, 2 slice, medium (1/4" thick)
      Alfalfa sprouts, 1 cup
      Water, bottled, Perrier, 1 cup (8 fl oz)

    • Nutrition Facts
      1 Serving
      Amount Per Serving
      Calories 318.1
      Total Fat 3.9 g
      Saturated Fat 0.8 g
      Polyunsaturated Fat 1.0 g
      Monounsaturated Fat 0.9 g
      Cholesterol 98.6 mg
      Sodium 472.8 mg
      Potassium 668.3 mg
      Total Carbohydrate 25.2 g
      Dietary Fiber 8.7 g
      Sugars 1.1 g
      Protein 47.5 g
      Vitamin A 49.0 %
      Vitamin B-12 11.1 %
      Vitamin B-6 51.8 %
      Vitamin C 39.5 %
      Vitamin D 0.0 %
      Vitamin E 2.7 %
      Calcium 14.7 %
      Copper 11.5 %
      Folate 14.5 %
      Iron 26.2 %
      Magnesium 19.2 %
      Manganese 19.1 %
      Niacin 103.6 %
      Pantothenic Acid 19.1 %
      Phosphorus 41.2 %
      Riboflavin 19.9 %
      Selenium 62.1 %
      Thiamin 23.3 %
      Zinc 14.0 %
    • Dinner 1-2

      Ingredients:
      Coho Salmon, 6 oz
      Romaine Lettuce (salad), 2 cup, shreddedv Tomatoes, red, ripe, raw, year round average, 1 cup cherry tomatoes
      Carrots, raw, .5 cup, chopped
      Cucumber (with peel), 0.5 cup slices
      Balsamic Vinegar, 2 tbsp
      Olive Oil, 1 tbsp (remove)
      Steam Fresh Garlic Cauliflower, 1 cup
      Green Beans (snap), 1 cup
      Water, bottled, 2 serving
      Lemons, .5 fruit without seeds

    • Nutrition Facts
      1 Serving
      Amount Per Serving
      Calories 613.0
      Total Fat 29.0 g
      Saturated Fat 4.7 g
      Polyunsaturated Fat 6.0 g
      Mono unsaturated Fat 14.6 g
      Cholesterol 96.9 mg
      Sodium 510.6 mg
      Potassium 2,017.0 mg
      Total Carbohydrate 39.8 g
      Dietary Fiber 13.0 g
      Sugars 4.9 g
      Protein 54.2 g
      Vitamin A 251.8 %
      Vitamin B-12 126.9 %
      Vitamin B-6 68.4 %
      Vitamin C 240.1 %
      Vitamin D 0.0 %
      Vitamin E 17.5 %
      Calcium 25.3 %
      Copper 26.2 %
      Folate 62.4 %
      Iron 30.1 %
      Magnesium 33.7 %
      Manganese 63.3 %
      Niacin 82.0 %
      Pantothenic Acid 24.7 %
      Phosphorus 67.6 %
      Riboflavin 37.6 %
      Selenium 114.4 %
      Thiamin 38.0 %
      Zinc 12.5 %
    • Ingredients:
      Cheerios (1 cup),
      Kellogg's All-Bran Buds Cereal, 0.33 cup
      Lactaid Fat Free Milk, 1.5 cup
      Splenda, 1 tsp.
      Equate Sugar-free Orange Flavored Fiber, 4 tsp.
      Herbal Tea, 1 cup (8 fl oz)
      Water, tap, 1 cup (8 fl oz)

    • Nutrition Facts
      1 Serving
      Amount Per Serving
      Calories 397.4
      Total Fat 2.6 g
      Saturated Fat 0.5 g
      Polyunsaturated Fat 0.4 g
      Monounsaturated Fat 0.2 g
      Cholesterol 0.0 mg
      Sodium 589.9 mg
      Potassium 321.3 mg
      Total Carbohydrate 84.6 g
      Dietary Fiber 27.0 g
      Sugars 27.0 g
      Protein 17.0 g
      Vitamin A 25.2 %
      Vitamin B-12 100.0 %
      Vitamin B-6 110.5 %
      Vitamin C 10.0 %
      Vitamin D 47.5 %
      Vitamin E 2.4 %
      Calcium 77.4 %
      Copper 9.0 %
      Folate 109.5 %
      Iron 56.1 %
      Magnesium 31.0 %
      Manganese 128.3 %
      Niacin 31.5 %
      Pantothenic Acid 10.8 %
      Phosphorus 25.0 %
      Riboflavin 27.3 %
      Selenium 12.4 %
      Thiamin 29.6 %
      Zinc 16.6 %

    Weeks 3-4-5

    Menu Suggestions – 2000 Calorie Meal Plan

    • Breakfast

      4 Egg whites (1 yolk)*
      1 pieces toasted Ezekiel 4:9 bread (with I Can’t Believe its Butter or equivalent)
      1 6oz. glass fresh juice (no sugar added)

      *You can spray a pan with olive oil and scramble eggs with onions, mushrooms, tomatoes, broccoli (any veggie that’s low on the glycemic index –doesn’t break down quickly into sugar) to make the eggs more interesting.

    • Snack

      Fresh blueberries, strawberries or other berries
      ½ cup of plain yogurt
      Approx. 1/8 cup slivered almonds

    • Lunch Salad

      (Add chicken, fish, or shredded beef, appx. 3-4oz.)

      Mixed greens (Italian mix from Albertson’s or Herb mix from Trader Joes are my favorites) Iceberg lettuce has very little nutritional value so go more for the mixed greens or spinach.

      Add cucumber, carrot slices, tomatoes, sprouts. Experiment with other veggies that are low on the glycemic index (broccoli, etc.) Your salad should fit in a regular size breakfast bowl (fully loaded is OK).

      Add ½ cup of cooked pasta or a small baked potato to the mix (this should be eaten at lunchtime rather than for dinner). My favorite potatoes are red or Yukon gold.

      Look for low or low carb salad dressings (read labels…you can find tasty dressings with very few carbs) My favorites are Trader Joe’s Cilantro Salad Dressing, Nakano Seasoned Rice Vinegar and ½ tbsp.. of olive oil (or ½ avocado)

    • Dinner

      Stir fry. Spray a pan with olive oil. Stir fry broccoli onion, garlic, zucchini, carrots, pea pods, etc.. then add chicken, lean beef or other lean meat (3-4oz.) and enjoy! This can be served over 1 ½ cup of cooked brown rice.

    • Evening Snack

      Make a thick Jay Robb Egg-White Protein Shake (1 scoop) with fruit and either 6 dry roasted almonds or 6 English walnut halves. Add enough ice to make it as thick as ice cream so you can eat it with a spoon. You could substitute, a low calorie protein bar or 1/3 cup of fat free/sugar free yogurt with berries (red raspberries, strawberries, blueberries, or blackberries) and add stevia or Splenda® to sweeten to your taste.

    Weeks 6-7

    For these 2 weeks, just reduce your intake volume by 25%. Begin reducing your food by 5% every 3 days from the 3 days prior. Increase your cardio calories burned to 200 to 300 calories per day. Your about half way to your goal now and your should be getting into the habit of a more healthy diet and also increasing your metabolism. We'll really get serious for the last part of your body transformation which should make your holidays the BEST in years!

    Weeks 8-9

    Now it’s time to get serious and eat very carefully for the home stretch of your diet experience leading up to the 2012 Holiday Season. You should be looking and feeling great as this Holiday season begins on Thanksgiving. Here’s the scoop for the next 2 weeks.

    • Breakfast

      Either reduce you cereal intake and milk by 15% or change to hot oatmeal and no milk. You may sweeten your breakfasts with Splenda or stevia and keep the berry quantities normal or even increase them slightly. Hot tea with lemon or coffee is fine for a beverage or fresh watermelon juice from a juicer. If you choose to add 2 egg whites seasoned with salt substitute and black pepper, that would be a good way to increase your protein intake.

    • Snack

      Salt free almonds (100cal.) or a Jay Robb Vanilla or Chocolate Egg White protein shake (1 scoop) in a blender with really cold water and some ice cubes blended in, if you choose.

    • Lunch

      4 to 5 oz. of roasted chicken breast, ground lean turkey, turkey breast, or canned salmon in water that is thoroughly rinsed to reduce the salt content. Water or sparkling water with lemon/1-2 glasses. Small bowl (cereal bowl size) of multi-colored salad with Balsamic vinegar or seasoned rice vinegar (1 tbsp.).

    • Snack

      Salt free almonds or pistachios (100 cal.) or 1 cup of berries and water with lemon.

    • Dinner

      White fish (6 oz.) seasoned with salt substitute and black fresh ground pepper and a couple of sprays of “I Can’t Believe It’s Butter”. Small bowl (cereal bowl size) of multi-colored salad with Balsamic vinegar or seasoned rice vinegar (1 tbsp.). Steamed broccoli or cauliflower. Hot tea with lemon, lemon water, or decaffeinated coffee.

    • Snack

      Jay Robb Egg White protein shake mixed with very cold water or a very small amount of cold water and copious ice cubes to be blended into the consistency of ice cream.

    Final 2 weeks!

    The final 2 weeks of your weight loss program is exciting, because Thanksgiving is just 2 weeks away and you should enjoy your upcoming Holiday meals and feel really good about your looks! Now it’s time to further refine your eating habits and increase your “fat burning” metabolism. You’ll need to more careful by reducing your salt (sodium) intake to a very minimal amount. Read all of the “Nutritional Facts” information on all of the foods you eat and you’ll notice the sodium varies quite substantially from zero to many hundreds of mg. per serving. Increase your cardio by 25% for these last 2 weeks which is helpful in training your body that fat can be used as a primary fuel rather than carbohydrates. The protein amount in your diet should increase relative to its percentage of your total nutrition. For example, if you’re on a 1000 cal. /day diet, then allocating 500 cal. to protein, 200 cal. to carbohydrates, and 300 cal. to fat is a good average mix of your nutrients.

    • Breakfast

      25 gr. protein (1 egg + 5 egg whites, 8 oz. non-fat Greek yogurt w/ 1/3 cup of berries + 2 egg whites, or 4 oz. white fish + 3 egg whites, or your own combination seasoned with salt substitute, pepper, Splenda, or stevia)

      Hot green tea or black coffee – 1 to 2 cups

    • Snack

      10 dry roasted no-salt almonds
      Green tea – hot or iced

    • Lunch

      34.5 gr. protein (4 oz. skinless broiled chicken or turkey breast seasoned w/ salt substitute and/or pepper)

      Medium size salad with lettuce, tomatoes, cucumbers, peppers, celery and only ¾ tsp. of olive oil and 1 tbsp. of vinegar

      Iced tea (your choice) or fresh lemonade with Splenda or stevia to sweeten

    • Snack

      10 dry roasted no-salt almonds
      Green tea – hot or iced

    • Dinner

      26.5 gr. protein (6 oz. broiled Cod w/ lemon zest and juice – season w/ salt substitute and pepper)

      Steamed broccoli and/or cauliflower 1 ½ to 2 cups before cooking

      Iced tea (your choice) or fresh lemonade with Splenda or stevia to sweeten

    • Snack

      ½ cup of Greek non-fat unsweetened yogurt w/ 5 lightly crushed dry roasted unsalted almonds and ¼ cup of berries

      1 cup of herbal tea (your favorite one that calms you before sleep)

      Drink adequate amounts of water so that your total fluid intake each day is approximately ½ ounces of fluid (include water in foods and other beverages) per pound of body weight!!!

You CAN do this!!