Wednesday, April 15, 2009

Diva Reduction Pyramid: Phase One

The Menu Plan for Fat Loss

Every woman has the right to be beautiful.
~ Elizabeth Arden

Never eat more than you can lift.
~ Miss Piggy

The Five Factors Fixed 
Factor #1: Monitor liquid consumption.
Consume plenty of water each day and proper amounts of other liquids

Factor #2: Calculate the quantity and distribution of calories.
Eat according to your metabolism, goals, and activity level.

Factor #3: Determine the quality and purity of calories.
Eat pure and wholesome foods.

Factor #4: Eliminate restrictive and unbalanced dieting forever.

Factor #5: Introduce a balanced exercise regimen.

In PART FIVE of MY DIVA DIET: A Woman's Last Diet Book we give the Diva Daily Menu Plan which is a ten-week journey of fat loss and improved health. A ten-week investment (only two and one-half months) is not very long considering the trade off—to look, feel, and function better. This time frame will also help you make your dietary changes permanent.

“This is where we put MY DIVA DIET into practice. Time to EAT!”

Your daily eating regimen:
  • 1,200 to 1,300 calories per day
  • 35% protein/45% carbs/20% fat
  • Four to five meals per day every three to four hours
  • Meal timing is up to your own individual schedule–just ensure you eat every three to four hours!  
Note on higher calorie intake for fat loss:
The 1,200 to 1,300 daily calorie range is for the average female to lose weight. Some of you may not need to go this low with your daily calories (see Paw Caloric Intake Guide—page 33). Your food choices will be the same; however, you can eat more. We recommend keeping your protein intake around 100 grams per day and fat intake at 30 grams; then eat more clean and pure carbohydrates. You should to eat your carbohydrates earlier in the day.

Your daily foods will be: 

Here is a sample day, which is:  
  • 1223.8 calories
  • 92.9 grams of protein
  • 164 grams of carbs
  • 21.5 grams of fat
  • 25.7 grams of fiber 
Meal #1
Option #8
Hot Cereal, Yogurt, and Fruit

3/4 to 1 cup cooked oatmeal, quinoa, or other grain like buckwheat or amaranth
(1/2 cup dry = 1 cup cooked)
+ 1/2 cup plain low-fat yogurt+ 1/2 cup fresh berries (blackberries, blueberries, raspberries, strawberries)
- - - - - - - - - - - - -
324 calories
14.5 g protein
54 g carbs
6.4 g fat
8.5 g fiber
Notes: Replace with soy yogurt to make a non-dairy and vegetarian meal

Meal #2
Option #1
Chicken Breast with Salad and Rice

4 oz. plain chicken breast, grilled
On or with small mixed green salad
+ 1 Tbsp. low-fat, low-sugar dressing or vinegar/olive oil
+ 1/2 cup brown or white rice, steamed, plain
- - - - - - - - - - - - -
352.8 calories
39.5 g protein
32.7 g carbs
6 g fat2.5 g fiber

Meal #3
Option #1
Yam or Sweet Potato
1 large yam or sweet potato with skin, baked or boiled
+ 1 tsp. cinnamon
- - - - - - - - - - - - -
234 calories
4 g protein
55.4 g carbs
0.2 g fat
6.8 g fiber
Notes: If using 1 Tbsp. butter instead of cinnamon, add 70 calories and 7 g fat

Meal #4
Option #3
Fresh Fish with Salad and Veggies

4 oz. trout or other fresh fish, grilled or poached
+ 1 to 2 cups mixed green salad
+ 1 to 2 Tbsp. low-fat Italian dressing
+ 1 1/2 cups zucchini, steamed
- - - - - - - - - - - - -
307.6 calories
34.9 g protein
22.9 g carbs
8.9 g fat
7.9 g fiber

If you are still hungry add a fifth meal (snack)!  

Note on Liquid Intake 

  • Water should be consumed all day every day. 
  • In order to avoid adding too many extra calories to your day, keep your liquid consumption to tea and coffee (plain, which has no calories).  
  • Milk (whether dairy, soy or rice) does contain calories, so keep these items to a minimum. 
  • Fresh juice (fruit or vegetable) and meal replacement drinks have quite a few calories. Monitor these so your daily totals won’t go too high. 
  • Lastly, if you decide to keep drinking liquids that are not conducive to getting lean and healthy—like high-fat, high-sugar coffees and teas, soda (diet or not), sugary drinks, non-fresh juice, poor-quality meal replacement drinks, and alcohol—you can expect poor results. 

To learn more check out:  MY DIVA DIET "How it Works" 


  1. Great informative post! Printed it out for reference. Thanks!!

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