INTRODUCING STEP 2
Step 2 lasts for two weeks. During this time you "reprogram" your appetite and discover the joys of healthy eating. The basic rules are the same as for Step 1, with a few changes:
• The Foods Allowed at Meals list has some additions. For example, you can now add turkey bacon, whole eggs, and whole-grain English muffins (130 calories or less) to that list. You can also each starchy vegetables, like lentils and sweet potato, when specified during specific meals. (For the complete list, go to JoyBauer.com/WomansDay)
• Moderate amounts of sugar substitutes and artificial sweeteners are now allowed, but certainly not required or suggested. If you want to incorporate sweetener, choose no more than a total of two items with artificial or natural sugar substitutes each day. Calorie-containing sweeteners (including sugar and honey) are not allowed unless specifically noted in a menu.
/>
Get 2 weeks of free recipes and meal plans when you visit JoyBauer.com
/>
• You can opt to eat a prepared frozen meal for dinner, as long as it contains no more than 350 calories per entrée. Try to select one that is starch-free, and start your meal with the Skinny Salad or Skinny Veggie Soup.
• You get to pick a Healthy Extra once a day. These goodies include:
1 baked apple with 1 tsp sugar and cinnamon
1/2 cup lowfat or fat-free pudding
1/2 cup lowfat ice cream, frozen yogurt or sorbet
5 oz wine or champagne
12 oz light beer
1 small bag soy crisps
4 cups lowfat popcorn
1 oz dark chocolate
[Note: This is the abbreviated Healthy Extra list. For the full list go, to JoyBauer.com/WomansDay]
Step 2 Dos and Don'ts
DON'T
• Add sugar, honey or other natural sweeteners to anything unless specified on the plan or in a recipe.
• Drink alcohol unless it's your Healthy Extra for the day.
• Eat any foods that are not on the Allowed lists.
• Eat starches with dinner.
• Add salt to anything unless specified in a recipe.
• Skip meals.
DO
• Drink lots of water throughout the day, including two 8-oz glasses before lunch and two 8-oz glasses before dinner. (These before-meal waters should be consumed up to 30 minutes before eating.) Enjoy as much additional water as you want during meals and throughout the day.
• Begin dinner with Skinny Dinner Salad or Skinny Veggie Soup.
• Indulge in foods on the Unlimited list. You can enjoy these foods in unlimited quantities throughout the day, particularly when you get hungry between designated meals and snack times.
• Feel free to swap meals or ingredients from within the same categories.
• You can enjoy selected meals when dining out. For example, you may eat a restaurant meal consisting of: a house salad with plain vinegar or fresh lemon; skinless chicken breast or fish or seafood or pork tenderloin or turkey or lean steak (all options must be grilled, baked, roasted, poached, steamed or boiled only); and a double order of steamed plain vegetables. (For more restaurant options, go to JoyBauer.com/WomansDay.)
• Try different recipes for variety.
• Feel free to repeat a favorite meal or recipe during the week, as many times as you like (including menus from Step 1).
• Feel free (if you choose) to consume up to two items each day with artificial sweetener or natural no-calorie sweetener.
• Feel free to enjoy one Healthy Extra each day at any time you like.
• Feel free to substitute a frozen entrée for dinner on any night, as long as it's 350 calories or less. No-starch entrées are strongly recommended.
• Exercise every day. Seven days a week, do some type of low-impact cardiovascular activity for 30 to 60 minutes (walking counts, and feel free to break up exercise into smaller chunks of 10 or more minutes). Three days a week, make sure you kick it up a notch by doing interval training (alternating faster-paced bouts of activity—such as speed walking—with slower ones.) Three to five days a week, I also want you to practice doing some strength-training exercises.*
To see the approved meal plan for Step 2, and to look forward to Step 3 and beyond, visit WomansDay.com/Slimdown. Before starting on any weight loss program, be sure to consult with your doctor. (Read our disclaimer here.)
Get the complete list of foods and learn specific strength-training exercise moves at JoyBauer.com/WomansDay
