Burn the Fat, Feed the Muscle
Since I was stuck at 150 pounds for a long time, I have just recently purchased an e-book called Burn the Fat, Feed the Muscle (their website is kind of tacky, but the e-book is right on target!).
The book talks about the importance of using mental strategies and setting goals.
The food you eat on that plan is similar to south beach (limited good carbs, some healthy fats, lots of veggies and lean protein), but it also recommends counting calories and tells you how many calories you need based on your height, weight, activity level, etc.
The plan doesn't have a specific diet menu, but rather it has several diet templates (you pick which one fits you best), and you choose foods you like to fit the template, and you choose portion sizes to match your required calories. I like that because I like to choose my own foods, rather than try to make "Spinach Stuffed Salmon", or some other complex recipe! For example, the diet template I chose was low carb to get me off a plateau.
The menu template for the low or moderate carbohydrate diet
Meal 1:
Lean Protein, Starchy carb (large serving)
Meal 2:
Lean Protein, Starchy carb (large serving)
Meal 3:
Lean Protein, Starchy carb (small serving or none), Fibrous carb
(vegetable/salad)
Meal 4:
Lean Protein, Fibrous carb (vegetable/salad), essential fat
Meal 5
Lean Protein, Fibrous carb (vegetable/salad), essential fat
Meal 6
Lean Protein, Fibrous carb (vegetable/salad)
I've been typing notes as I read the Burn the Fat, Feed the Muscle book (so
I can update my website with this new info). I will write more when I am done reading it.
Here’s my favorite quote:
 A "diet" could be defined as any temporary change in your eating behavior to help you lose weight. This entire concept is flawed. When you say you are “going on a diet” the implication is that it’s temporary and at some point you’re going to have to “go off” the diet. This is not a program that you go on and off. The only way you'll ever lose fat and keep it off permanently is to adopt new habits and keep them for life.
NOTE: Burn the Fat, Feed the Muscle is an e-book that costs $39. It has great information about how to get motivated, stay motivated, set goals and achieve goals. That information alone is worth the $39 pricetag! Secondly, it contains details about what to eat, how much to eat, when to eat, how to exercise, when to exercise, and how much to exercise. I highly recommend this e-book (and I also recommend printing it out for easier reading). They have a money back guarantee, which I know they honor. I get a commission off sales that link from my site, and the statistics show that about 10% of the orders are refunded. I wonder if that’s a good success rate? Anyway, I would recommend this plan even if I didn’t get a commission :-)
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Running a 10k