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Second Week on Medi-Weightloss Program

August 10, 2009
Second Week - Add vegetable and fruit

Second Week - Add vegetable and fruit

After losing 8 pounds the first week on the Medi-Weightloss Program, I was pysched!  Also I knew I’d be able to eat more than just protein and I was ready for that!. 

Second Week Eating Plan

I was told to continue eating 500 calories of protein, and add either two cups of vegetables or one cup veggies and one cup fruit each. The vegetables needed to be in the low glycemic index and included:

  • Artichokes & artichoke hearts
  • Asparagus
  • Green Beans
  • Broccoli
  • Brussels Sprouts
  • Cabbage
  • Cauliflower
  • Celery
  • Cucumber
  • Eggplant,
  • Green onions
  • Collard, Kale, Mustard, or Turnip greens
  • Leeks
  • Mushrooms
  • Okra
  • Onions
  • Peppers (all)
  • Radishes
  • Snow Pea Pods
  • Salad Greens
  • Sauerkraut
  • Spinach
  • Summer Squash
  • Turnips
  • Water Chestnuts
  • Water Cress
  • Zucchini

I did some research and learned that Jicima is very low glycemic so I added that to my shopping list.  If you’ve never had it, it looks somewhere between a potato and turnip and has a wonder crunch!

Fruits on the list are:

  • Apples (1 small)
  • Blueberries (3/4 cup)
  • Cherries 3 oz (appx 12)
  • Grapes 3 oz (appx 17)
  • Grapefruit 1/2
  • Oranges (1 small)
  • Peach (1 small)
  • raspberries (1 cup)
  • Raspberries (1 cup)
  • Strawberries (1 1/4 cup whole)
  • Tomatoes (I cup raw or 1/2 cup canned)
  • Grapes

They recommend fresh over frozen, frozen over canned.  Strive for the most nutrient dense vegetables for optimum nourishment.  Also, if buying canned fruit, check the sugar content, even when purchasing fruit that indicates no sugar added.

The South Beach Glycemic chart includes plums and bananas as “low” on their chart. I love melon which is not on the list, so I did some research and found out that melon is a fruit that is an exception to the GI rule. 

In her August 01, 2006  article on “The Glycemic Index: Good Carb, Bad Carb“, Caroline J. Cederquist, MD, explains about watermelon’s score of 75 on the scale, “Because in spite of its high index, watermelon actually has a pretty low glycemic load. That’s a measure based on the amount of food you’d actually consume, not just an arbitrary quantity used in testing, as with the index.” 

In agreement, The article, “Glycemic Index – preventing obesity, diabetes and heart disease” on the, has a helpful chart that slots  “high water content fruits (melon etc)”  in the low GI section.

I’ve eaten a cup of watermelon with 1/2 cup of cottage 5 out of 7 breakfasts every week I’ve been on the program and have consistently lost weight for 10 weeks.

After I had completed my second week on the Medi-Weightloss Program, I had lost another 2.20 pounds, a total of 10.41.  I felt great!


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