Dr. Stillman's 14-day shape-up program

Irwin Maxwell Stillman First published 1975

About this book

Dr. Stillmans’ 14 Day Shape Up Program

You choose from the foods selected as being high in protein low in carbohydrates and low in fats. Eat a satisfying amount without stuffing yourself. If you overload your stomach, eating portions of mammoth size you won’t lose weight as rapidly as you can and should. You should feel comfortably satisfied and not badly deprived or you might start feeling so sorry for yourself that you’ll eat your head off. And if you have to “cheat” on the diet, cheat on proteins.

You don’t eat any fats on this diet. You will note that all visible fat and skin are to be removed from fish, poultry, meat – whatever fat and skin seen and cut away as you eat your portion.

You avoid as completely as possible the use of butter, margarine, oil, or any other fats used in preparation as well as in eating.

Don’t eat anything not in the listing.

Don’t overload with one big meal a day on this diet. Spread your eating over at least 3 meals ( you will reduce even more rapidly if you distribute your days food intake over 5 or 6 meals instead of 3) If you take most of your daily food total in one meal, you overload your system. The elements (including proteins) are not “wasted” as efficiently , and your quick weight loss will be impeded.

You should lose 10 to 25 or more pounds (depending on how heavy you are at the start)-and trim off inches off all over- by following the Protein-PLUS Diet precisely.

If you aren’t losing rapidly, you are eating to much food or the wrong food.

Eat from this listing of foods for the Protein-PLUS Diet

POULTRY CHICKEN TURKEY but NO DUCK OR GOOSE since they are generally much more fatty and higher in calories. You may enjoy chicken livers twice a week if desired but no larger then two-ounce portions because of their high uric acid content.

ROASTED, BROILED, BOLIED,BAKED OR STEAMED IS FINE.

DON’T EAT ANY SMOKED, SALTED OR PICKLED POULTRY WHILE ON YOUR PROTEIN PLUS DIET.

FISH - Fish is one of the very best foods you can eat on your Protein-PLUS diet. Since fish is generally lower in calories then meats or even poultry you may eat larger portions , although they should still be moderate for the speediest slimming.

BASS PIKE CARP RED SNAPPER COD SALMON CROAKER SEA BASS FLOUNDER SMELTS HADDOCK SOLE HALIBUT STRIPPED BASS PERCH TROUT PICKEREL WHITING

Canned Salmon or Tuna are permitted but either use water packed canned fish, or drain off the oil from regular tuna or salmon. CANNED SARDINES ARE NOT PERMITTED because of the salt content. DON’T EAT ANY SMOKED, SALTED OR PICKLED FISH.

SEAFOOD

You may enjoy a large variety of seafood, including the following:

CLAMS OYSTERS CRABMEAT SCALLOPS LOBSTER SHRIMPS MUSSELS

You may include seafood variations such as Crab legs, Lobster tails and prawns.

DON’T EAT ANY SMOKED, SALTED OR PICKLED SEAFOOD OF ANY KIND.

MEATS (Remember only the “Lean” varieties all visible fat trimmed off)

BEEF LAMB VEAL LEAN BACON HAM PORK ALL-BEEF FRANKFURTERS

Cooking meats until Well-Done instead of “rare” reduces the calories per serving considerably.

DON’T EAT ANY SMOKED, SALTED OR PICKLED MEATS (other then mild All-Beef Frankfurters, and lean ham, and Bacon…and these in small portions only. NO Bologna, NO salami, NO sausages or NO pressed luncheon meats.

EGGS

You may enjoy 1 or 2 Eggs at a time cooked you favorite way but without butter, margarine, oils or any other fats. Don’t overeat Eggs , just as you should not overeat any other permitted foods. Keep in mind 1 large Egg is about 80 calories. That’s low enough when eaten in moderation but adds up if you pile in too many eggs daily.

Don’t eat Pickled or Creamed Eggs.

VEGETABLES

Though it is unusual for a High Protein diet to include vegetables there is certain restricted vegetables permitted.

If you prefer to skip Vegetables while on this diet you will be speeding your loss of pounds and inches even more effectively. The choice is yours.

You may have Salads made with all varieties of lettuce but just remember your salad takes the place of your vegetable at a meal- DON’T HAVE BOTH

You may eat raw vegetables if you like but only in moderation.

You may have the equivalent of a cup of permitted vegetables for lunch and another for dinner if desired.

ASPARAGUS BAMBOO SHOOTS BEEN SPROUTS BEANS: Green, Sting & Waxed BEET GREENS BROCCCOLI BRUSSEL SPROUTS CABBAGE CAULIFLOWER CELERY CHARD CHICKORY CHINESE CABBAGE CHIVES COLLARD GREENS CUCUMBER EGG PLANT ENDIVE ESCAROLE FENNEL KALE KOHLRABI LETTUCE (all types) MUSHROOMS MUSTARD GREENS PARSLEY PEPPERS RADISHES SAUERKRAUT SPINACH SUMMER SQUASH TOMATOES TURNIP GREENS WATERCRESS ZUCCHINI

Don’t use unlisted vegetables since many of them are higher in calories…such as Avocado, potatoes, corn etc..

Don’t use any rich dressings such as mayonnaise, thick salad dressings or any other high calorie dressing while on the Protein PLUS Diet. You may use low calorie dressings (under 10 calories per tablespoon) in limited quantities- no more than a tables

Subjects

  • carbohydrate myth
  • exercise
  • physiological aspects
  • rapid weight loss
  • rare edition
  • reducing diets