Calorie restriction is a very effective way to lose weight.

There is a myth that calorie restriction doesn’t work.

My patients are always asking me, “What is the best way to lose


When I tell them calorie restriction, they look at me

with disbelief and ask me about carbohydrate restriction.

I explain that it helps to cut down on carbohydrates because

doing so cuts down on calories and that helps with weight


Also, if you have diabetes or high insulin syndrome,

cutting carbohydrates is essential.

But the key to weight loss is calorie restriction.

If you need to carbohydrate restrict in

addition to calorie restricting that’s fine but just know that

carbohydrate restriction without staying in your calorie range

to lose weight usually does not work.

However you manage to do it, calorie restriction works. There

are a lot of diets out there, but they all work by restricting

your calories.

Atkins diet restricts carbohydrates and thus

restricts calories. It works as long as you stay within your

correct calorie range to lose weight. It doesn’t work if you

don’t. The South Beach diet restricts calories also.


you are most likely thinking.

SO.....What is the solution?


Because it is simply too time consuming to look up the

calories of everything you are eating all day long, the calorie

restriction diets that I gave to myself and my patients, were

not working!

I was frustrated.

I thought wouldn't it be great if I had a personal chef to plan

out all my meals with the right calorie amounts?

Well, I couldn't afford that and neither could my patients, so

that was out.

I had been struggling with my weight for a number of years.

Being a physician and having a master's degree in nutrition I

knew what I was supposed to be doing.

But for various

reasons I just kept putting off actually doing it.

I felt guilty all the time for not following a calorie restriction diet especially

when I was expecting my patients to follow calorie restriction diets also.

 But most of my patients were having difficulty

following a calorie restriction diet as well.

What was the problem?

What was the solution?

Well the problem with myself was that I simply did not have

the time to spend looking up calories for everything I ate.

There also was not any structure to the program. Just eating

whatever I could find and looking up the calories when I

thought of it was a recipe for failure!

And I had been expecting

my patients to do the same thing I could not do!

The solution came to me one day after one of my patients

asked me make out a diet plan for her because she needed

more structure to her calorie restriction plan.

That's when the

light bulb went on in my head.

I thought I would first try my new idea out on myself.

I sat down one day and made up a whole bunch of

nutritionally balanced breakfast, lunch and dinner menu

plans for my calorie level.

It took me a long time to do this. It took me weeks to come up

with a series of meal plans for breakfast, lunch, and dinner for

my calorie level.

I was doing this in my spare time. At that

time I was working full time and taking care of my 5 year old.

It was not easy. It made me appreciate the huge difficulty of

doing this every day and sticking to this every day. WOW what

a revelation!

How much easier it is to have it all done for you every day so

you don't have to think too much or work too long and hard to

come up with your own menu plans.

And then when I started following these meal plans I lost

weight quickly and easily without being too hungry or too

stressed out.

And I also felt a lot better on the lower number of calories. And

I also felt comforted by the fact that I was not starving myself.

And there were lots of different combinations of food so I

would not get too bored.

So, then I thought of course that my patients would benefit

from this as well and that's when I thought, "Why not make up

breakfast, lunch and dinner meal plans for each calorie diet

out there.

It would be a lot of work but I could do it and really

help a lot of people to lose weight!

And why not put each meal menu on a business card sized

magnet so you can keep them on your refrigerator for easy


They would be small enough to put in your wallet as

well when you are eating out.

Thus the Personal Calorie Restriction Diet plan was born.

Because the small size of each card, I had to be brief with

instructions. Many of the menus just contain ingredients and

leave you to prepare it the way you prefer.

But I tried to make

the meals as simple as possible with as little preparation as


Because many of the ingredients are measured in either

teaspoons, tablespoons, cups or ounces you will still need to

weigh and measure but I was surprised at how much easier

this was to do when you do not have to do the work of adding

up calories.

When it's all planned out for you its simple, easy

and fast.

The one challenge may end up to be having all the ingredients

you need at hand. Strategic shopping would help ease this

especially if you bring the cards you plan on using for the next

few days to the grocery store with you so you don't forget


I tried to pick simple and popular foods that most people are

probably already eating. I tried not to include weird foods that

most people have not heard of before.

The Personalized Calorie Restriction Diet Plan will train you to

eat within your calorie range. By eating meals planned for

your calorie needs you will be training yourself to know when

you have eaten enough.

The Personalized Calorie Restriction Diet Plan is kind of like

Nutrisytem with it's planned meals. The differences are:

-you make the meals yourself

-there is a lot of variety

-your food is fresher

-no heating up frozen food in microwaves

-less sodium

-you are learning a valuable skill which is how to eat


All you need to do is find out your calorie needs to lose 2 lbs per week. The easiest way to do this is to use my favorite free calorie counting app called MY FITNESS PAL.

Just download the app for free from your app store on your smart phone. Plug in your height, weight, age and activity level when prompted and they will tell you how many calories to eat per day.

Just remember to eat the full amount of calories they recommend so your body does not switch into starvation mode. Your body switches into starvation mode when it perceives your calorie intake to be much too low.

In starvation mode your body holds onto fat and potentially could burn muscle if your calories drop too low. And you don't want that if you are trying to lose weight.

And don't forget if you exercise you will need to eat more calories than My Fitness Pal calculated for you at rest. If you do not eat the extra calories you burn when you exercise you run the risk of letting your calories drop too low and your body switches into starvation mode where you can not lose body fat.

Recipe For Weight Loss contains recipe cards for breakfast, lunch, dinner and snacks for 1200 to 2400 calorie diets.