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ChangeOne Quick-Start Guide |
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Ready to get started? Check out this easy guide to the basic principles of ChangeOne.
For a black and white version of the Quick-Start Guide, click here.
You must have Adobe Acrobat Reader to view the Quick-Start Guide. Click here to download it for free. |
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| ChangeOne Basics |
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On the ChangeOne program, all foods are allowed in appropriate amounts. Most people will eat about 1300 calories a day on this plan. Larger or more active people get about 300 extra calories in their Meal Plan through extra servings of grain or protein each day. Coffee, tea, diet sodas, and, of course, water are fine.
Week 1: Breakfast
You should eat a healthy breakfast every day (and love it!), even if you don't normally eat anything. Try to keep your calories at roughly 300 if your daily calorie target is 1300 and roughly 400 if your daily calorie target is above 1300.
The Basic Menu:
One grain or starch -- roughly a cup (baseball) of ready-to-eat cereal, a slice of toast, or a roll (tennis ball).
One dairy or high-calcium food -- a cup of milk or a cup of yogurt.
Fruit -- one piece, or an equivalent amount of melon or berries.
Variations: Pancakes, champagne brunches, lox and bagels, even a parfait are fine if done the ChangeOne way.
Week 2: Lunch
You'll learn to recognize a sensible lunch that fits your lifestyle and tastes. Try to keep your calories at roughly 350 if your daily calorie target is 1300 and roughly 450 - 500 if your daily calorie target is 1600 or above.
The Basic Menu:
One grain or starch -- two slices of sandwich bread; a tennis ball-size potato, roll, or serving of pasta or rice.
One protein -- thin palm-size slice of cheese, a small burger patty, or three CD-size pieces of lunch meat.
Fruit -- one piece, or an equivalent amount of melon or berries.
Vegetables -- as much as you want.
Variations: Soups, salads, wraps, even chili, done in sensible portion sizes.
Week 3: Snacks
Yes, you can have your cake and eat it too. In fact, you get two snacks a day. Try to keep your snacks to
roughly 100 - 150 calories each.
Salty -- a handful or chips, microwave popcorn, crackers, or nuts in the shell.
Sweet -- a palmful of M&M's, jellybeans, malted-milk balls, raisins, or hard candy, or a mini candy bar.
Baked -- two small cookies, one mini cupcake, or a 2-inch-square brownie
Frozen -- 2 golf balls' worth of frozen yogurt, sorbet, or Italian ices; half a tennis ball's worth of regular ice cream; or a Fudgsicle or juice bar.
Week 4: Dinner
A full day's worth of dieting begins this week, and you'll never look back. ChangeOne dinners come in around 450 calories.
The Basic Menu:
One protein -- tennis ball's worth of shrimp, scallops, or crab; a deck of cards portion of chicken breast fillet, beef, salmon, or tofu; a serving of light-flesh fish the size of a checkbook; 2 golf balls of beans.
One grain or starch -- a tennis ball serving of rice, pasta, noodles, or bread.
Vegetables -- as much as you want.
Variations: Pot roast, Chinese buffet, kebabs, barbecue.
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