Diet By Menu
( Originally Published 1929 )
This diet is for the meek and faithful who want to be told just what to eat three times a day, and who will do what they are told. But they must not be so meek that they cannot compel the cook to give them exactly what they ask for. Nor must they be so meek as to yield to the blandishments of the waiter or the importunity of the host who wants you to break over just this once.
This diet is exact and it must be exactly followed.
Avoid haste. Make the meal, even though cur-tailed, last the average length of time by eating slowly and chewing thoroughly. Mince your food so finely by thorough mastication that you get all the taste possible out of it and eat for enjoyment.
Reduce salt to the minimum so that your tissues will not absorb so much fluid and your thirst for liquids will be curtailed.
All the menus given are rich in mineral salts and all the important vitamines and are therefore of value in general health building. They are like-wise excellent in atonic constipation which constitutes the majority of cases of intestinal stasis which affect the obese.
These menus are also balanced from the acid alkali standpoint the alkaline or basic foods pre-dominating.
Breakfast should be the same every day, except that you can vary the fruit each morning. Choice of half a grapefruit, one pear, apple, two one-quarter-inch slices fresh pineapple, dish seedless grapes covered with orange juice, or one whole sliced orange.
Coffee and hot skimmed milk and saccharin. Never any cereal, eggs, meat, flapjacks, bread or toast. Just fruit and coffee.
Luncheons and Dinners
Here is where you get a really pleasant variety, proving that, you can indeed eat, drink and be slender.
But you have to follow the rules or pay the penalty.
One lamb chop, lettuce (mineral oil and olive oil, half and half, with lemon juice), one orange, tea.
Broiled steak (size and thickness of palm of your hand), string beans, slice fresh pineapple.
Cheese (any kind but cream), endive, half grapefruit, tea, one Wheatsworth biscuit.
One average mutton chop, watercress, one raw apple, coffee with hot skimmed milk and saccharin.
One egg, toast Melba (one slice), orange, demi-tasse. Dinner
Two chops, Brussels sprouts, one pear, tea.
Lobster, raw celery, grapefruit, tea.
Liver (size of three fingers), coleslaw, two green olives, orange.
One egg, two thin slices whole wheat bread, fresh pine-apple.
Steak (see above), endive, whole orange.
Vegetable luncheon (no potatoes), one stalk raw celery. Dinner
Broiled chicken (wing, leg or equivalent), radishes, greens, half grapefruit.
Sardine (two average) on whole wheat toast, one whole tomato.
One chop, cooked celery (one stalk), chives.
Alligator pear salad. Dinner
Breast of duck (half portion), two tablespoonfuls apple sauce, whole orange.
Chicken salad, two figs, dates or olives. Dinner
Filet mignon, two mushrooms, cucumber salad.
One toasted shredded wheat biscuit, half a glass of skimmed milk, half a head of lettuce, candy (size one lump sugar). Dinner
Mutton chop, string beans, two olives.
Omelette with fine herbs, half a grapefruit. Dinner
Steak, coleslaw, four stewed prunes,
Four Wheatsworth biscuits, skimmed milk, one raw pear. Dinner
Broiled chicken, peas, raw celery.
One baked potato (with skin, size of lemon), one square unsalted butter, half a head of lettuce.
One chop, broccoli, American or Edam cheese,
Tuna fish salad, one orange.
Roast beef, boiled cabbage, horseradish sauce, two Nabisco wafers.
Up to this fifteenth day of dieting you have reduced between five and ten pounds, depending upon your special type of obesity and your faithfulness in following the spirit of the above menus. By this time you should be convinced as to the efficacy of faithful, rational dieting. If twenty pounds reduction is your objective your third week's dieting must be a trifle more restricted. To that end you are advised as follows:
Add to your breakfast (as above) one egg, alternating with one-half slice whole wheat toast and one-half square butter. (I.e.--egg one morning and toast the next.)
For luncheon every day of your third week eat two whole oranges nothing more. This satisfies hunger, thirst and combats acidosis.
Steak, asparagus, romaine, stewed cherries. (Demi-tasse allowed with dinner.)
Boiled dinner beef, cabbage, turnips, coleslaw, straw-berry tart (small)..
Chicken, string beans, baked potato, radishes, fruit salad.
Roast lamb, broccoli, wild rice, watercress, apple pie (half portion).
Chicken livers, string beans, baked potato, celery, cheese.
Fish (non-fatty), stewed celery, hearts-lettuce, ice cream. 21ST DAY
Boiled ham, Brussels sprouts, boiled onions, green cucumbers, fruit gelatin.
For years the writer has found it advantageous to prescribe one hundred calories of sugar (as one bonbon, caramel, chocolate cream, tablespoonful honey or two cubes sugar) at mid-forenoon and mid-afternoon. (See author's candy formula on page 16o.) Always with one-half glass water or tea so as to dilute the concentration of the sugar and to prevent gastric irritation. This carbohydrate contributes to the comfort of the patient, preventing nervousness, headache, food craving and fatigue. It has been noted that when this amount of carbohydrate is taken during exercise or other activity it is burned up as fuel and is not deposited as fat. Recently this has actually been proved at the Jefferson Hospital by Gordon using dextrose in the treatment of obesity.
By this time you will have become a personal diet specialist, for you will have learned the principles of rational reducing by diet. You are therefore allowed more latitude in food selection. The following dietary menus giving a list of the foods allowed on the fourth week is submitted. Make as wide a selection as possible from these lists and let your conscience be your guide.
Use the above as your pièce de résistance of maintenance dieting. If the vegetables and fruits predominate, it is an alkaline, high residue, high vitamin and mineral-salt diet. But you may now add a little carbohydrate food at each meal if you desire it but with your eyes at bi-weekly intervals directed to your scales. A tablespoonful of rice, macaroni, potato or a small helping of pastry in place of these may be taken. If when "weighed on the scales you are found gaining" then return to a more restricted dietary, based on your past four weeks' experience.