The Royal Diet

Warning: This is a simple-to-follow diet, but not one for the weak willed. However, if you want to have a svelte, killer body, this is the plan for you.If you want to have loads of energy, this is the meal plan for you. If you want to have a meal plan that’s simply part of a healthy lifestyle, this is the plan for you. If you want a crazy extreme diet plan that involves cutting out carbohydrates or a wishy-washy diet that allows “cheats,” this is not the plan for you.

According to Erika Jacobson, one of the eight steel-abbed trainers on Bravo’s Work Out, this meal plan ideally should be long-term part of a healthy lifestyle. If you follow it with a specific weight loss goal in mind, such as a wedding in six weeks or a vacation in six weeks, you can’t have cheat days. After you’ve been eating healthfully for a while, you may not even want to cheat. “Clients tell me after they’ve been eating healthy, if they eat a piece of pizza, they feel nauseated,” Erika says.

Eat breakfast like a king

Breakfast should be your largest meal of the day. It will fuel your body throughout the day. It makes more sense to eat a big breakfast and burn it off all day than consume a huge dinner and go to bed hours later. Get some carbohydrates in the morning with slow-cooked oatmeal. Add a scoop of egg white protein powder and soy milk. Top it off with blueberries or blackberries. Not only will it sweeten your oatmeal, but you’ll be getting a healthy dose of antioxidants.

Eat lunch like a prince

The second largest meal of the day should consist of proteins, carbs and fat. A grilled chicken breast or fish with brown rice works well. Toss in some green veggies such as asparagus, spinach, broccoli, Swiss chard or kale. Half a sweet potato gives you plenty of vitamins and minerals. Leave the butter off, or opt for spray butter.

Eat dinner like you’re broke

Dinner should be your smallest meal. Your day is winding down and you won’t need as many calories. Have a serving of protein, fat and a vegetable. If you’re trying to lose weight, cut out the serving of fat. Portions should be the size of the palm of hand or fist and your fat content should be the no bigger than twice the size of your thumbnail. Walnuts are a great source of unsaturated fat and omega-3s.

Snacks

If you want something sweet, try fruit or frozen low-fat yogurt without toppings. For something savory, consider baked potato chips.

Craving tip

If you have a weight loss goal but can't imagine going six weeks without cheesecake, practice this technique that recovering addicts use. Sit for 20 minutes and envision the whole experience of eating the cheesecake or fill-in-your-craving-here. What does it taste like? How does it feel going down your throat? How do you feel afterward? According to Erika, if you think it through, most likely, you won’t want it as much anymore.

For more information on getting the weight off, visit the Losing Weight message board.