P10 Diet Cheat Sheet

(Page created and last updated 10/05/12)
Remember the post Servings and Portion Control?

I mentioned about creating a 'cheat sheet' so that you could keep it handy instead of dragging the book around.  It's also a neat tool to share what P10 is about with friends and family.  I thought y'all might like to actually see it instead of just hearing about it - so here goes.

IF you want to make changes and update to fit your frame/lifestyle/etc., then just copy and paste the info into your own Word document and make your changes.  Easy peasy.

P10 Cheat Sheet – taken from the Bonus Chapter

The Perfect 10 Diet formula suggests that you break down your daily caloric intake as follows:  40 percent from carbs, 20 percent from proteins, and 40 percent from fats.

If you are medium framed:
6 to 8 servings of vegetables and fruits
2½ to 3 servings of protein
3 servings of fat per day
up to 1 serving of dairy is allowed (milk, yogurt, or cheese)
add whole grains as suggested in Stages 2 and 3

The Three Stages of the Perfect 10 Diet
Stage One: You will eat three meals a day. No grains or alcohol are allowed.

Stage Two: You still will eat three meals a day, and now you can add one to three servings of whole grains to your diet. If you must drink alcohol, do so in small amounts.

Stage Three: You will eat three meals a day. You can increase your whole-grain consumption to three or four servings a day. Cut grains out completely if you start to gain weight. If you must eat sweets or refined carbs, do so sparingly.

Quick and Easy Household Measurements to Use as Portion-Control Guides
 3 ounces of meat is about the size and thickness of a deck of playing cards,
the palm of your hand (without your fingers) or an iPod.
 A medium-sized piece of fruit is the size of a tennis ball.
 A serving of cheese is about the size of 6 stacked dice.
 ½ cup of cooked veggies is the size of a tennis ball.
 1 cup of raw veggies is the size of your fist
 1 ounce of nuts should fit into the palm of your hand.
 1 teaspoon of butter is about the size of the tip of your thumb

 
Vegetable Group
 1½ cup raw leafy vegetables (e.g. kale, spinach, romaine, arugula, Bibb lettuce, iceberg lettuce, watercress)

 1 cup raw vegetables (e.g. broccoli, asparagus, leeks, onions, green beans, cauliflower, peppers, celery, cucumber, water chestnuts, zucchini)

 ½ cup cooked vegetable

 6 ounces vegetable juice


Fruit Group
 1 small apple (4 ounces)
 ½ large banana
 1¼ cup strawberries
 12 to 15 grapes
 ¼ cup cubed watermelon
 1 medium orange or medium peach
 ¾ cup blueberries
 ½ cup fruit cocktail
 ½ mango
 1 cup raspberries
 ½ large pear or 1 large plum

Starchy Vegetables
 ½ cup cooked corn or 1 medium ear of corn
 ½ cup cooked peas or cooked carrots
 1 3-ounce baked potato
 ½ cup cooked mashed potatoes, yam or sweet potato

Beans, Lentils, Split Peas
 ½ cup cooked or canned beans such as lima, kidney, black
 ½ cup cooked split peas
 ½ cup cooked lentils

Dairy
Up to one serving of dairy per day is allowed on the Perfect 10 Diet during all stages—2 should be the absolute max. Your daily serving could consist of an 8 ounce glass of milk, a cup of yogurt, 4 ounces of half and half, some cheese, or 3½ to 4 tablespoons of unsweetened whipped cream.

If you are watching your weight, dairy is not something to go overboard on. Don’t fret if one day you consume 2 servings of dairy. This is okay as long as you don’t overdo it every single day.

 8 ounces (1 cup) full-fat or chocolate milk, buttermilk or plain yogurt with no added sugar


Protein
A serving of meat (3 ounces) is very close in size to a deck of cards,
the palm of your hand (without including your fingers) or an iPod.  
Beef, chicken, and fish are all rich protein choices. What changes in the caloric content of different meats is the amount of fat (e.g., sausage and bacon contain more fat than grilled chicken breast), but the protein level is always the same.
 3 eggs is serving
 3 ounces white meat of skinless chicken, turkey, or Cornish hen
 3 ounces flounder, cod, haddock, halibut, trout, or tuna, canned in water
 3 ounces most shellfish, including clams, crabs, lobster, scallops, and shrimp
 3 ounces whey protein
 3 ounces vegetable burger patty
 3 ounces lamb roast, chop or leg
 3 ounces lean veal chop or roast or USDA Select or Choice grades of lean beef, including round, sirloin, flank, tenderloin, ground round
 3 ounces USDA Select or Choice grades of steak including porterhouse, cube, T-bone
 3 ounces herring, salmon, catfish, sardines
 4 ounces light tofu


Fats
Fats are broken into four categories, each playing a different role for your health. Most experts classify a serving of fat as 45 calories.  This means you need to measure every fat you consume by a tablespoon and eat 6 if you are medium-framed. A serving of fat on the Perfect 10 diet is between 140 and 160 calories, except for a few foods. It is more practical. Do not forget to count fat used in cooking if it is also eaten.

Saturated Fats
 3½ teaspoons butter
 3½ teaspoons ghee
 3½ teaspoons whipped butter
 3½ teaspoons coconut, sweetened or shredded
 3½ teaspoons palm, palm kernel, or coconut oil

Monounsaturated Fats
 ½ medium avocado
 3½ teaspoons olive or macadamia oils
 3½ teaspoons nut butter
 8 black or green olives (½ serving)
 ½ ounce most nuts
 3 teaspoons tahini paste (½ serving)
 14 pecan halves

Polyunsaturated Fats
 16 English walnut halves
 3½ tsp corn, safflower, sunflower oil (if used for cooking)
 3½ tsp salad dressing made with safflower oil (½ serving)
 7 tsp pumpkin or sunflower seeds

Trans Fats - not allowed on the Perfect 10 diet.
Avoid:
 Fried foods
 Commercially baked goods containing hydrogenated or partially hydrogenated oils (e.g. shortening, partially hydrogenated soybean oil)
 Any foods containing the words hydrogenated or partially hydrogenated

STAGES 2 and 3 ONLY:
Breads
 Pizza: 1 large slice
 1 slice of whole wheat, rye, pumpernickel bread
 2 slices reduced-calorie bread
 ½ whole wheat English muffin
 ½ multigrain bagel (1 ounce)
 1 small roll (1 ounce)
 ½ 6" diameter whole wheat pita bread

Cereals and Grains
 1 ounce most whole grain cold cereals (½ cup to 1 cup)
 ½ cup hot cereal, cooked (e.g. oatmeal, cream of wheat)
 ½ cup cooked brown or wild rice
 ½ cup cooked whole-wheat pasta
 3 tablespoons wheat germ
 8 whole-wheat crackers
 3 cups popped light popcorn

30 comments:

  1. I'm so excited that I found your blog! I just finished reading the book and am starting my new lifestyle tomorrow morning! I'm really looking forward to trying your recipes!!!

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  2. How do I comment on here without being anonymous?

    ReplyDelete
  3. Dear Anonymous - you would have to sign up for a Google ID in order to be a 'person' on this comment but if you don't want to do that, you could always just write your comment and then put 'love and kisses, your friend Sally' in your comment and then I'd know it was you. Thanks!

    ReplyDelete
  4. Actually below where it says "Comment as: Select profile"

    Click on that and choose Name/URL and you can just type in your name and click "continue" you don't have to enter an URL

    ReplyDelete
  5. Thank you so much for creating this blog!! I have been trying to follow the P10 diet (mostly staying in Stage 1 and only going to Stage 2 after 8 weeks) for the past 4 months, and have lost 15 pounds after the first three, and even though it was slow, I was pleased with the results. However, for the past four weeks I've been stuck, and have even gained a couple of pounds back. I didn't exercise the first 12 weeks because I had serious back issues. I've slowly gotten back to walking/jogging/yoga, which is when I started gaining the weight. I was getting depressed and discouraged, but after stumbling across your blog (thank you, God!), I am once again encouraged to continue, changing a few things I think I was doing wrong (eating too much dairy, for one). I will probably start over with Stage 1, and continue to try out new recipes you've posted. Thanks again!

    Encouraged, Lisa

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  6. Just heard about this diet and am exciting to get started. I can't find much online about it, however, so I am excited to see this blog, but it doesn't appear to be very active :( I started two days ago, only to realize that Thanksgiving was yesterday, however, in that one day, I ate a what I consider to be a large breakfast - a cup (prepared) fresh fruit smoothie with Almond/Coconut milk (I add a boost of green powder) and one scrambled egg prepared with butter (1/2 Tbs.). This has been a regular breakfast for me for a few months now, but I'm usually hungry within a short period of time. However, by just adding the egg scrambled in butter, I wasn't hungry until early afternoon - and, actually had to make myself eat! That's exciting. I have 20 lbs. I've been wanting to loose for quite some time, and this diet seems like something I can do, makes sense because it's getting rid of all the chemicals and processes that are so commonly used to process/prepare food these days, and by adding small amounts of fat, it keeps the hunger monster at bay! Any suggestions???

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    1. Sounds like you're getting the hang of it! The fat really makes you feel full, doesn't it? Sorry the blog is lagging, I'd like to get back at it someday! Did you download the Bonus Chapter to get more info? Don't be a stranger and come join us on the Facebook page if you haven't done so already.

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    ReplyDelete
  10. I am 58. Healthy. 5'5". I followed the diet perfectly this past week. Only got to a spin class once. Lost no weight at all. I felt amazing until I got on the scale this morning. Now, I want to dive into something bad, but I won't. Just sooooo disheartening. Still 171 lbs. :(

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  11. I am 58. Healthy. 5'5". I followed the diet perfectly this past week. Only got to a spin class once.

    ReplyDelete
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  13. Thank you for creating this page. I've had no luck downloading the bonus chapter and I'm starting to get the feeling that the perfect 10 website is abandoned :(

    If anyone has the bonus chapter is there some way to get it to me? Even the link you have posted here doesn't work. But obviously some people have been able to get it. I'm very frustrated by the lack of access to people on their website. Was this diet just a trend or is it something lasting that people can come back to?

    Thanks, Susan

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  14. mantap gan infonya
    bermanfaat sekali
    terima kasih banyak

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  16. mantab info nya gan saya sangat suka info nya

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