Small Bowl Diet
What is the Small Bowl Diet?
The small bowl diet is something I “made up” to help me lose my first 50 pounds. It worked really well for me for quite a while. (Ultimately, it was the HCG Diet that melted me down to my ideal weight after being “stuck” at 205 for three years).
The idea behind the Small Bowl Diet is very simple. It makes it really easy to follow too. It goes like this:
Find a small bowl that you really LOVE. A decorative bowl, a unique bowl, a bowl that makes your heart sing! This small bowl will be your “best friend” for the duration of this diet. It should hold 1 cup OR LESS of food when filled to the brim. This is YOUR bowl and YOURS ALONE. No one else may use your special bowl! You will eat three meals per day using your Special Small Bowl.
There are only TWO RULES to follow with the Small Bowl Diet:
- RULE NUMBER ONE: Each meal you may consume ONE BOWL of WHATEVER YOU WANT in your Special Bowl.
- RULE NUMBER TWO: You MUST wait 10 minutes after you finish your food. If you are still hungry after 10 minutes, you may have seconds. (Note: I was NEVER hungry after 10 minutes!! EVER!)
That’s IT! Simple.
Now, this diet assumes that you are eating a relatively healthy diet.
What does that mean?
That means that you are eating a diet that has plenty of protein (preferably meat) and lots of fresh vegetables. It includes healthy fats like butter, avocados, coconut oil and olive oil.
The secret to this diet is KISS! (Keep. It. Simple. Silly!!) It is more important to adhere to the VOLUME amounts than the specifics of what you put in the bowl.
HOWEVER!! The diet will work BEST if you adhere to as many of the following guidelines as you can without torturing yourself into giving the whole thing up because it is “TOO COMPLICATED” or “TOO MUCH TROUBLE”. Simplicity is the key!
The following suggestions will make the diet more effective and the more of them you are able to follow, the quicker your weight loss:
- NO “White” foods. (IE white sugar, white flour, pasta, bread products, white rice, white potatoes etc.)
- Grains like brown rice, quinoa, millet, whole wheat, spelt, teff, kamut, buckwheat and oats should be consumed in moderation.
- Starchy vegetables like peas, yams, sweet potatoes, winter squashes and corn should be consumed in moderation.
- Ultra sweet fruits like bananas, mangoes, pineapple, watermelon, figs and dates should be consumed in moderation. Strawberries and other berries and apples are terrific. Best to skip dried fruits for now.
- Leafy greens like kale, spinach, collards, Swiss chard and all lettuces (except iceberg) are EXCELLENT choices. Your bowl may overflow when eating these excellent foods!
- Broccoli, cabbage, asparagus, zucchini and other summer squashes and mushrooms are great.
- Beans are OK. Nut butters and nuts are OK. Nuts and seeds are best if soaked overnight and then dehydrated in a low (150 degree) oven or dehydrator set to 115 degrees (for digestibility).
- AVOID FRIED FOODS! Broil, bake, poach, steam and eat raw whenever you can!
- Fish, beef, chicken, eggs, and lamb are good protein choices. Pork, not so much. Avoid bacon and sausage.
- AVOID preservatives, MSG, high fructose corn syrup and other sneaky added sugars, hydrolized vegetable protein, artificial colors and flavors like the Plague!!
- Limit cheeses somewhat. Use them as a “treat”. Same goes for sour cream and cream cheese. A little goes a long way. They are great for staving off hunger, though.
- Whole milk products like 4% fat cottage cheese, full fat yogurt, unsweetened kefir are wholesome protein rich foods. (If you can get them raw and non-homogenized especially!)
- ORGANIC is always best!
- AVOID artificial sweeteners, soda, candy, soy products and the other obvious No-Nos…
- Try to eat some protein at every meal.
- Always drink plenty of water.
I lost 50 pounds on this diet. I walked every day about 2 miles. I hope it works for you as well as it did for me! Good luck!
Any comments or questions?–I will respond…
- High Protein Foods List (answers.com)