What is Diet Royale™ - A Basic Introduction

What is Diet Royale™?

Well it stems from an old saying:
“Eat breakfast like a king, lunch like a prince, and dinner like a pauper.” - Adelle Davis, American Nutritionist and Writer, 1904-1974.

I doubt that Adelle Davis was the first person to say this, but it has been a method of dieting throughout the centuries. I personally had never heard the philosophy up until a friend said it to me one morning in the break-room at work. I was 235+ lbs. over weight and searching for a solution to my ongoing "battle of the bulge." Shake plans, starvation plans and lean "healthy" eating were not doing the trick. I’ve been on Jenny Craig twice, since I turned 23 (now 34). I choked down diet pills and whatnot, but I just was getting bigger and bigger. Both weight losses from Jenny Craig were shortly put on within a matter of months and I just couldn't afford the plan anymore. I had a new thought process already going on in my head at this point, “hey, I’ll try it for two weeks, if nothing significant happens then I’ll try something new.” I was so amazed with my new plan, I call Diet Royale™, because I was dropping weight like you wouldn’t believe.

Some of my progress on Diet Royale™The Originale.

Now I kept a record of my diet plan, and I’ll have to hack an old hard-drive to find what I wrote and all the facts and figures I came up with. You should know this is not a lazy plan. There is math involved. You are going to have to watch everything you eat and drink. Measure how much fiber, sodium, potassium, carbs, sugars, calories and protein you are eating everyday; BUT THAT IS ONLY IN THE BEGINNING (first 4-8 weeks) or if you start to gain. There are easy ways to do it, once you’ve done your math homework. However, half my gaining problem, has been because I haven’t been doing my homework. The other half is a battle with migraines and hormone imbalances.

You are also going to have to exercise at least 30 minutes, 3 times a week. Walking is a good way to do it, so be prepared to find or purchase a pair of good shoes and put together a good playlist to walk too.

Also, get yourself a way to track your foods. You can use my sheet found in Chapter 10, or you can use FatSecret.com, like I am and have done in the past.

So let me find my writings on the diet and see if I can’t load up some worksheets and just dive right into it. I am not saying this diet will work for you, I am simply saying it worked for me and I am going to try it again.

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About the Date of this post. I want this to be the first post you read when you visit Diet Royale™, but I honestly don't know another way to make this a primary post. So know that I am not trying to trick you. This post was actually published 12/22/2012 at 9:31 AM. I did my best to "hide" the date so that it isn't distracting. This note is in case you can see it and were wondering why it was so far into the future.

Day 01: Nobody's Perfect

Practicingwhat you preach can be hard and hey, nobody's perfect. Day 1 may seem like a bit of a challenge. If you’renot ready to start counting and planning a day in the life of your stomach,then start out small. I haven’t had time to buy new foods, so I looked in ourfridge, freezer and cupboards to determine what I was going to eat today. It isnot a perfect menu, but it did get me started on things to look for. I over didbreakfast by about 300 calories and 700 mg of sodium. No worries, just keep in mind that throughout therest of the day my meals would have to be smaller. You will notice I am not focusing on fat and sugar atthe moment. I will next week. This is just to get me started,

Here’swhat I did for Day 1:

QUEEN MARY'S DAY – The Royale Menu Planner -- Limit 1500 calories
Time	Event	Calories/Sodium/Fiber/Protein/Potassium
4:30 a.m.	Waking:	I am not hungry for 2 hours -- listen to your body!
6:30 a.m.	KING BREAKFAST	6 Nancy’s Petite Quiches 715 cal., 1080 g sod., 3 g fib., 26 g pro., 150 mg pota.
8:30 a.m.	QUEEN SNACK	Almonds 169 cal., 0 g sod., 4 g fib., 7 g pro., 211 mg pota.
10:30 a.m.	PRINCE LUNCH	Tomato Soup & Grilled Cheese 340  cal.,  1364 g sod., 4 g fib., 15 g pro., 488 mg pota.
1:30 a.m.	PRINCESS SNACK	Talente Sorbet 120 cal., 0 g sod., 3 g fib., 0 g pro., 0 mg pota.
4:30 a.m.	PAUPER DINNER	2 cups Steamed Broccoli 60 cal., 60 g sod., 6 g fib., 4 g pro., 556 mg pota.
6:30 a.m.	PEASENT SNACK	Yogurt Drink 70 cal., 40 g sod., 0 g fib., 3 g pro., 135 mg pota.
	Total intake	1474 cal., 2544 g sod., 20 g fib., 55 g pro., 1540 mg pota.
8:30 a.m.	8 hours of Royal Beauty Sleep	A minimum of 8 hours for healthy weight loss.

Mybreakfast, though really good, put my numbers over the top too early and I hadto seriously think before I ate anything after I realized how many calories andsodium I had consumed. All in all total calories were in line, but my sodiumturned out to be really high, and I needed to take 5088 mg of potassium just tobalance 2544 g of sodium. So I was a little short. As you can see, the firstmeal of the day should be the biggest … but try not to make it above 400calories as it will limit what you eat for lunch and dinner. I had to choosebroccoli for dinner, because breakfast and lunch were so big. However this isday 1, which though was a fail, got me to think about planning day 2 better.

Your Coronation: Setting A Realistic Goal

Coronation: My Realistic Goal

I personally would like to loose 55 lbs. in 30 weeks, which sets my target date of Sunday, July 28, 2013 (if I start my program Sunday, December 30, 2012).

This is the first step in Diet Royale™, you MUST do.

Set a realistic goal. You may lose 5 lbs. a week, but it is unlikely and not typical for most dieters. I personally set my goal in mind to lose 1 to 2 lbs. a week. This is considered healthy weight loss.

The hardest part for me was when I plateaued when I originally created Diet Royale™. You should know, but not let it discourage you, that the closer you get to your goal, the harder it may be to shed the pounds as easily as it was in the beginning. You will have to work harder and even reassess your food plan, BMI and exercise plan as you get closer. Whatever you do, DON’T STOP! KEEP MOVING FORWARD! KEEP YOURSELF MOTIVATED!

My metabolism is a tricky little minx and I am a picky-picky eater. I found that in the beginning I could walk 6 miles and lose 2 to 5 lbs. easily. When I was 15 lbs. from my original goal of 155 lbs., I had lost 66 lbs., and by this time it became extremely hard to lose a single pound. I had to walk 12 to 15 miles just to shed 2 to 5 lbs., which was rough on my knees … and I didn't have the time to walk that much.

I fluctuated between 168 to 172 lbs. for a while and I figured I had plateaued. I decided to give my body a rest and just live. Unfortunately, that was 2 years ago. I stayed at 170 for 18 months, when about 6 months ago the weight started to creep back on. It returned because I had gotten out of the habit of working out every day, forgotten my plan and goal, lost motivation and I started suffering from serious migraines. Migraines can cause you to gain weight, very easily. Well here I am at 190 lbs. I have a new goal in mind, because I have a dress size I desire to be for a very special dress for my … let’s call it my Coronation. My fitting for my dress is in July and I’d like to be at my best weight and size by then, SO … time to stop sitting on my "Royale Behind" and get working!

As you can see I still haven't cracked open my old notes on the original Diet Royale™ plan. I let the merriment of the holidays trump my desires. However, No MORE GOOFING OFF and it’s time to get SERIOUS. Without my notes, I still know the first step is to Set a Realistic Goal. I keep in mind that I will have days were I don’t want to follow my diet. There may be physical challenges ahead that might prevent me from exercise. However, I can’t let them detour me or stop me. I will face each challenge and get through each one, but stay the course.

So now, look at your current body weight. It is best to weigh yourself at the same time, on the same scale every week.

Weigh-In At The Same Time: You may choose to weigh yourself everyday, but know you naturally fluctuate a few pounds a day depending on your water weight and what is resting in your gut. I personally weigh myself every morning after I go to the bathroom, completely naked, before I shower. This is my Best Weight.

As you wake up your cells wake up and expand, increasing your weight. Clothes and food weigh you down by as much as 1 to 4 lbs. I dare you to test it out. Weigh yourself first thing in the morning, completely naked, after you go to the bathroom. Then weigh yourself an hour later or at the end of the day – you will see you’ve “gained” 1 to 4 lbs. I call this “day weight.” Never let day weight be your weight. It will only upset you to do something drastic and risky. Make your morning Best Weight your weight, when you weigh yourself. You’ll be happier and it will keep the scales of weight justice, fair.

Use The Same Scale: Using different scales is a bad idea … because not all scales are the same. Some scales are off by as much as 8 lbs. or more. Get your own scale calibrated. If you don’t know how to do that, or have lost the manual, search the internet for the model number you have. Look to see if you can’t find a means to calibrate it. If not, I recommend you go out and buy yourself a new scale. Make sure it is sturdy and can be calibrated. Follow the manual for calibrating the scale and start from this point.

Set your goal to lose 1-2 lbs. a week. Once you figure out how many weeks it will take, use this calculator to figure out what date it is: http://www.timeanddate.com/date/dateadd.html

Make sure you include the date you are going to start. Make yourself a progress chart or a method of marking your progress. Sites like FatSecret.com can help you track your weight loss progress. You decide how you’re going to keep track of the weight you lose. Keep it by the scale, so you can update it when you weigh. And most of all: DON’T LIE. You’re only lying to yourself if you do.

You have now set your Coronation date and Goal Weight! Bravo!