De-Calorie Your House.
Simple restraint, no matter how good the intentions, will not work. So, go to the pantry, the drawers and the refrigerator. Get rid of the cookies, cakes, ice cream, salad dressing, butter, margarine, sugar, white bread, and everything that “God did not create in its natural form”. If you are worried about wasting food, give it to a friend. They will love it, and be very appreciative, but get it out of your house.
Subtract add-on-fats from all of your foods, and get them out of the house. A lot of the foods we eat are naturally low in fat, for example, pasta, chicken, turkey, fruits and vegetables,--until we heap them with extras like butter, dressing, gravy and sour or whipped cream. Start your new lifestyle by using substitutes for such fatty add-ons that you used to liberally apply on everything. Some ideas are Molly McButter, Fat Free Mayonnaise, Mustard or Salsa.
If you must eat regular cheese, you can’t. So, forget it. Get the cheese out of the house as well. On your cheat day, you can choose low-fat cheese. That means you can only splurge with cheese on the weekend. Do not cheat and eat cheese during the week. Cheese is one of the most common fat boosters in a Woman's diet. Most cheeses average about 66 percent of calories from fat, but some shoot well into the 80 percent range. You can generally distinguish high and low-fat varieties by their color. White cheeses like mozzarella, Swiss, Ricotta and Parmesan are lower in fat than yellow cheeses like Cheddar and American. You should eventually eliminate cheese altogether, except for that occasional special occasion, at which time we all can indulge with restraint. The one cheese you can have is cottage cheese. It’s a great source of calcium and protein. Choose the 1% or even fat free kind. You might not like the taste of the fat free, but try several, many are better than others.
Convert to non-fat milk. If you drink whole milk, switching to 1% can cut your fat intake substantially: 1% milk gets 27 percent of its calories from fat, while whole milk gets 48 percent, and non-fat milk is pure nutrition with no fat from calories. Naturally, non-fat is where you need to end up since it has no fat and no calories from fat, but it may take a few weeks to make the conversion. However, be aware that you will want to pat yourself on the back when you go from whole milk to 1% milk and you may tend to rationalize that 1% is okay. It is not. Keep going and make a time commitment to be drinking only fat free milk within two weeks.
Milk is an excellent source of the needed protein. Generally milk and even soy milk has between .75 and 1 gram of protein in each ounce. So, drink up.
Buy lean meats. There's room for red meat in your new nutritional plan if you make the right choices. Best choices include cuts like London broil, eye of round steak and sirloin tip, which gets less than 40 percent of their calories from fat. However, be sure and trim off the fat before you cook it. Go for reasonable portions of 4 to 6 ounces, trim all visible fat off before cooking, and prepare it by broiling, grilling or baking. Beef, if chosen properly, has only one gram of fat more than chicken breast for the same 6 ounces, yet it has far more trace elements and minerals than does chicken.
You must cut out fried foods completely. They are not allowed, and soon you will not miss them. No fried food whatsoever, at all! They generally have little nutritional value and are extremely high in fat.