Dr. Joe's Very Low Calorie Diet

Not everyone can afford to go to a formal low calorie weight loss program. Or maybe you would just like to diet on your own. Having seen how the commercial programs work, and having worked in a very low calorie diet program, I sometimes offer my patients the following option:

By medical definition, a very low calorie diet program is 500-800 calories a day. Such a program requires regular medical monitoring by a physician, lab work and vitamins. People on such diet programs lose weight quickly. The alternative I am proposing is 900-1000 calories a day, much safer and requires less monitoring. Here is how it works:

You eat 3 meals a day, each is 300-350 calories. These are your meal choices:

One high protein meal substitute drink, such as a Slim Fast

One frozen dinner from 300 to 350 calories. There are many to choose from with brands like Budget Gourmet, Lean Cuisine, Weight Watchers and others

One high fiber bowl of a low sweetened cereal with nonfat milk (or soy milk) and nonfat yogurt. Examples are a half bowl of regular Cheerios, Wheaties, Total, Product 19 or the equivalent, with a half bowl of a high fiber cereal such as Fiber One or All Bran. Add a half cup of nonfat yogurt and then nonfat milk. This meal prevents constipation.

Drink one gallon of water daily, and take a multivitamin (B complex with C)

You may mix and match the meal substitute drinks and frozen dinners, having two of one or the other on a given day instead of one of each. Always have the cereal.

Get exercise every day such as walking 5000 steps (get an inexpensive pedometer at the pharmacy).

With determination, this simple diet plan is easy to follow, very low cost, and the weight loss is steady. All that is missing is the counseling, which you may get from others.

So, if you are highly motivated and like the idea of the selections above, give this a try for as long as it takes to get to your target weight. Then eat smart for life to stay there. Good luck!