Weight Reduction Menus
( Originally Published 1916 )
In giving Weight Reduction Menus of approximately 1200-calories daily value it is certain that the best figure for the average person has been chosen. An article appeared, October 13, 1923, in the Journal of the American Medical Association, by Dr. Arthur H. Terry, citing cases dieted at the Presbyterian Hospital Clinic on 1700 calories daily. The average loss in a year's time was twelve pounds. These were working women. It can readily be seen that 1200 is a better figure for women who are less active. Furthermore, people who are looking for quick results, would be discouraged by a loss of one pound a month, and it is poor policy to allow those seeking weight reduction to become discouraged. Most of these women were fifty to eighty pounds overweight. Such a loss, while of benefit, is by no means a fair criterion of what can be obtained by dietary control. These women should lose at least fifty pounds, dividing the loss over two or three periods.
There are some who cannot reduce on 1200 calories. They are few and far between. For them a resort to smaller helpings than are here given will be all the change necessary to bring about the desired result.
If you want to reduce, and you do if you are much overweight, Stick to the Diet. No Breaking Over Once Or Twice A Week Can Be Permitted. The only difference between the one who succeeds and the one who does not, lies just here. Your friends are all out to discourage you. Just This Once is the advice which wrecks the plan. It is the surest thing in the world that you will lose weight if you follow the diet. It is just about as sure that you will not lose if you start making exceptions on this and that occasion.
As it has not been proven that coffee has an effect in weight control, it is not here excluded. The amount written into the menus, however, is average or less.
Water should be taken freely between meals, but not with meals. When fruits and vegetables are eaten in generous amounts, there is less desire to drink much at meal-time.
For Weight Reduction, bread is cut thin. Muffins, if made at home, should be thin. Muffins vary in caloric value according to the recipe, chiefly because of the difference in the amount of sugar and fat used. Three-ounce corn and bran muffins, which are the large size, average 250 calories. Three-ounce muffins of white flour or rye average 200 calories. The thinner muffins, which have been designated as two ounces, are generally a little short of this weight and the caloric values given, namely 150 for corn and bran and 125 for the others, are therefore correct for the average. Butter is restricted. Cream, sugar, and oils are given very sparingly.
All menus are written for individual portions. If more than one uses them, it is simple to calculate accordingly.
The experimental work on Vitamines is very in-complete. This renders it impossible to indicate them for many foods where it is reasonable to believe they exist, as, for example, in melons. Those which have been given were drawn from the most recent data, collected from many sources. The extent to which fruit and vegetables, salads, milk, and cheese have been used here is an innovation. This is the best way to provide sufficient vitamines and minerals.