Mary's Mini Rules and Graphics
PLANT BASED DAD
Rules and FAQ for Mary’s Mini
1. Pick a starch: White potatoes, sweet potatoes, brown rice, quinoa, oats, winter squash, corn, beans, millet, barley, wheat berries, or quinoa.
2. This will be your starch for the next 10 days (or in the group for the challenge). No switching between starches. Eat until you are satisfied.
3. Eat this starch for every meal every day. If you want a snack between meals, eat more of your chosen starch. You can prepare that starch in different ways If you want.
4. Add your non starchy green and yellow vegetables, like summer squashes (zucchini), pea pods, lettuce leaves, broccoli, cauliflower, and sprouts will fill the stomach with fewer calories than starchy vegetables. Use more of these low calories foods to encourage faster weight loss. But be sure to consume enough starch to satisfy your appetite and don’t go hungry by restricting the amount you eat.
5. Add simple low calorie condiments, salsa mustard, nutritional yeast, soy sauce, liquid aminos, sriracha, hot sauce. You can add some additional flavor with your favorite spices; including salt and pepper (unless you have health restrictions that require you avoid these). Condiments, including low-fat salad dressings, salsa, ketchup, barbecue sauce and packaged soups (like those made by Dr. McDougall's Rightfoods) can be poured over the top.
6. Foods not allowed: Anything processed or packaged, flour, heavy gravies, nuts or nut butters, avocado, coconuts, chocolate, tofu, any type of oil.
7. How much fruit? One serving of fruit each day is allowed
Some tips for Mary's Mini
A. Dont focus on other things that aren’t simple. You want to keep it simple. Just eat when you are hungry. Try not to be looking forward to meals because its the same stuff every meal.
B. Coffee enhances weight loss by increasing the body’s rate of metabolism. But, it is not a health food
C. Variety causes people to consume more food and more calories. As a result, more is eaten during a meal consisting of a variety of foods than during a meal with just one food, even if that food is a favorite
D. So a simple way to decrease your intake of calories is to make your food choices the same—or in another term, monotonous. This cuts way down on planning, too
Link to video with rules: