WEEK 3 AND 4
Start including soup, chease, weetbix, some blended salad like colslaw, chicken and fish. Stay away from beans or any veggies with skin and beef (see my diary as to why) CHEW until everything could be sucked up a straw and listen to your body. If you feel full then stop as chances are by the time everthing gets down there it will make you even fuller. If you have an extra bight then expect the worst. Take time and dont drink water after a meal for at least 30minutes.
WEEK 5 AND THERE-AFTER
Breakfast
2 weetbix, 1 cup skim milk and one sugar
Morning tea
100 grams (3 ounces ) cottage cheese
(Keep your protein up in order to maintain muscle and heal properly) One peice of fruit
Lunch
100 grams (3 ounces) Turkey breast or ham or chcken 97% fat free. Four beans tin (about quarter of the tin) and diet colsaw (made with 99% fat free dressing) Must be very fine or the leafy stuff will get stuck
or
Ham and cheese sandwich on brown bread. Better if it is toasted as it will go through easier.
or a frozen dinner
Afternoon tea
One fruit bar (about 130 calories)
Dinner
Frozen dinner. I make these myself. I use about 1 cup of pasta or rice or fat free noodles. I put tuna in brine (NOT OIL) or skinless chicken breast. Some finely diced veges and curry mix or some powder sauce (low fat) mushroom soup makes a good sauce too. Make sure its fat free.
I then put grated cheese on topS.
I have desert about 2 hoursl later. I have a small diet cheesecake ( in a yogurt containger) about 100 calories. Or I will have a fat free muffin that I bake myself
DONT DRINK SWEET DRINKS OR ALCOHOL.
Its ok to have Mcdonalds or pizza hut or kfc no more than once a week. I have a happy meal (cheeseburger small fries ans diet coke) or a chicken thigh, small potato and gravy and small colslaw if eating at kfc or 2 or 3 pieces of pizza.
You cant binge any more so the only danger comes from the sundaies and thickshakes and sweeet sugar drinks. If you think you can afford it because you have lost weight or maybe you developed a taste for it in the liquid stage, well stop YOU CANT AFFORD IT and you dont deserve it! You are better than that and you have a mission!!! To get healthy
Try to thow in a workout or three. Alternate between walking and weights (even for women and no you wont look like arnold schwartnegger unless you take 10 times the testosterone men naturally have - no exageration. If it were so easy to build muscle then we would all be arnies!!!
Do some squats without weights (if you are like me then you are probably getting the same workout as a person with 150 lbs on their back due to your excess weight) Legs are big mucles and minute growth will not be seen but will improve your metabolism as a gram of muscle needs heaps of energy even while sitting there watching tv!!! Its the easyest way to lose weight. Just remember that your body will go into starvation mode and will think it is dying therefore it will consume muscle before fat if you dont use them. Make sure you are getting enough protein for protein synthesis (about 1.5 times your desired weight ( This is 1.5 times kgs which will give you how many grams of protein you need) You will have to do the corversions yourself to imperial system.
Finally take a vitamin suppliment. Your doctor will tell you that you dont need it but hey it cant hurt
Do this and you WILL lose weight
Best of luck