Tuesday, February 10, 2009

The 2 + 1 Diet Plan

I have tried out this plan myself and recommended to people and they all say it works wonders. If you want to lose weight without having to starve yourself and become a social outcast, this is the plan for you.

The 2 + 1 Diet plan is very easy and perfect for those who are working and have to eat out all the time. In short, most of us eat 3 meals a day. The idea is to make 2 of those meals are as healthy as possible and then for 1 meal, you are allowed to eat other foods (which deemed to be less healthy) in moderation. For most working adults, you can easily control what you eat for breakfast and dinner and ensure it is very healthy, but when it comes to lunch, you are limited to very few options as you most probably have to eat out. Hence why this plan is perfect, because when it comes to lunch you can eat out as per normal people. By making at least 2 out of 3 of your meals healthy, you will already start to see results.

But there are some rules you must follow in order to really see results
  • Eat a healthy breakfast. Nasi Lemak and Roti Canai does not count. You should eat breakfast cereal or sandwiches for breakfast. The tip is to eat something that is low in calories, yet fills you up and keeps you full for long periods. Oats are a great option too
  • When it comes to lunch, yes you are allowed to stray a little from healthy food but do it in moderation. Eating a 3 piece KFC meal everyday is not going to help. Try to limit fast food to once a week, and if you must eat unhealthy food, eat less of it. I would recommend eating fruits or other healthy snacks before your lunch, so this way you eat less unhealthy food because you are already half full from your pre-lunch meal.
  • Dinner should be light as well. Ideal dinners would include sandwiches, pasta, thosai, chapati or for those who are more disciplined... just fruits.
  • Try to eat just 3 meals and nothing else. so no snacking in between, no teh tarik after work etc, no goreng pisang
  • You should also try to reduce your sweet drink intake. No point eating healthily if you are going to drink 10 cans of Coke a day. So limit sweet drinks to 2 or 3 a day and no more
  • Of course as usual, if you could throw in about 30 minutes of walkking everyday or some form of exercise besides just getting up from your office chair, it will defnitely help you burn more as well.

So there you have it. A simple 2+1 Diet plan which anyone can follow and if done properly, i guarantee you will see results. So eat unhealthy food in moderation, and balance it out with 2 healthy meals every day and you will definitely see results. Look forward to hearing your comments.

21 comments:

akuani said...

Waaaaahhhhhhhh Rajan ok ok am working on this :) and going to give this another shot or do you still suggest I try the plan we discussed?

whichever works right :))

***you the fitness guru!!!***

Rajan said...

Akuani: Actually it is pretty similar to what i suggested to you. OK maybe the last 2 or 3 weeks of the 8 weeks became more challenging and limiting, but yes... you can try this as well.

The reason this is good is, it gives you options, hence you are more likely to stick with it long term rather than give up after 2 weeks

Kerp (Ph.D) said...

boss,

lemme get this straight- the best time to stuff our face is lunch, right?

on a slightly different matter, is it ok to drink only fruit juice for breakfast? i used to skip breakfast until recently, where i'll have a glass of fresh juice. boleh ke?

Rajan said...

kerp: well i wouldn't use the term stuff your face-lah... but from what i noticed, most people have difficulty controlling their lunch because they eat out all the time. Hence instead of eating 3 meals unhealthily, i hope people will change to 2 proper and healthy meals and 1 is unhealthy. But since it is going to be unhealthy, try to limit the portion sizes to a smaller portion.

As for fruit juice... i would recommend you eat the fruits whole... it is better than just fruit juice. fruit juice alone (especially bottled / packet ones which you buy off the shelf) you get all the sugar but almost none of the fiber.

anfield devotee said...

More fruits?

Does a couple of pre-dinner vodka oranges count?

Kerp (Ph.D) said...

thanks rajan.

btw, fresh juice me is talking here is of the real deal one. mom blends a few different types of fruit without any sugar added every morning. you can bet la there are still big chunks of fibre left.

Rajan said...

AD: For you, may i recommend soaking some fruits in alcohol... then consuming them. Hehehehehehee

Kerp: Freshly squeezed juice is good especially if you mix the pulp into the drink. Since you are blending them, you get all the pulp and fiber in there... so yeah... that's great man.

Anonymous said...

hi there..
i am a chinese..and i would like to follow a chinese diet..is there any suggestion...

Anonymous said...

wait it sounds very racist i am so sorry..i don mean it..
well i am a Chinese and i love chines food..is there any diet that i can follow that would help me lose my weight...

Capt. Safety said...

very good tips..thanx

mamafiyah said...

rajan, please help me..my weight is 81kg n my height is 163cm. i'm a mother of 1 baby. i need to loose weight about 6kg in 1 month starting from today..i can do exercise n be discipline bout diet. the problem is i dont know how to start. can u help me by giving me a task or homework..hehe..

mamamia said...

rajan...can u help me...now my weight 67kg and my heigth 150cm.My body now like a pear.Befor this i try diet 0 carbo,just eat whaetmeal bread and oat and sometimes do excercise (aerobick dance but once i stop my weigth increase rapidly.now im difficult to control my weigth. i wnt to loose my weigth at least 3kgs per week.i target to get 50kg.can u help me....

Blue Quill said...

I love to see that you are believing in exercise as the core foundation of good shape. I believe that good routine and proper diet is the answer, not supplements.

I am following a simple routine through fitness cards. What you think about it?

reginag said...

Im so addicted on this routine. Makes me feel energetic.

maids slc

Brock lesnar said...
This comment has been removed by the author.
Cool boy said...

I guess I have selected a mind blowing and interesting blog.this site

May Wong said...

Hi all.. I think you should try Green Coffee Bean Extract Fat Burner. it helps to burn fats fast without exercising, watch this live testimonial video by Dr Oz. www.malaysiafatburner.com

Alvin Dash said...

Hi there...
As far as i know, no snack between meals right...how about drinking milk with low fat in between or protein shake, or fruits...
Does it work?

Laura Francis said...

What a blog post!! Very informative and also easy to understand. Looking for more such comments!! Do you have a facebook? I recommended it on digg. The only thing that it’s missing is a bit of new design. fedtprocent beregner

DiGena john said...

Thanks very much for this great article;this is the stuff that keeps me going through out these day. build bigger biceps exercises

Blogger said...

New Diet Taps into Innovative Plan to Help Dieters Lose 15 Pounds in Only 21 Days!