Being a diet expert, I decided last week it was finally time to come up with my own. I love diets; I collect diet books like paperback novels. Some of my favorite diets from the past, however, didn’t come from a book and are amazingly hard to find on the internet. At any rate, this is a two-week diet that can be repeated. I’ve included all my favorite foods: hamburgers, pizza, sushi, chili, buffalo wings, and they are for the most part all you can eat! Hopefully you like them too. : ) If you try this and like it, let me know.
Depending on your age, activity level, and starting weight, you should lose between 10 and 20 lbs in two weeks. A maintenance guide will be in a different post.
DISCLAIMER: Do not go on this or any other diet without consulting a physician.
The Rad Fad Diet
Based on all my favorite fad diets from the ‘70s and ‘80s:
Ski Team, Scarsdale, Grapefruit, Cabbage Soup, Drinking Man’s,
with a little South Beach thrown in. (Recipes are included!)
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Breakfast every day: grapefruit, eggs, one piece whole grain toast, black coffee |
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WEEK ONE |
WEEK TWO |
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DAY 1 Lunch: Creamy Tomato Basil Soup (CTB),* cucumbers Dinner: steamed or broiled fish (any kind), pineapple salsa,* side salad,* Rad Fad Ranch* |
DAY 1 Lunch: CTB Soup, celery Dinner: Rad Fad Buffalo Wings,* cabbage |
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DAY 2 Lunch: raw veggie dippers,* Rad Fad Dip* Dinner: grilled or broiled lean hamburger patties and tomatoes (equal amounts by cup) |
DAY 2 Lunch: raw veggies, Rad Fad Dip Dinner: Rad Fad Pizza,* side salad, Rad Fad Ranch |
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DAY 3 Lunch: CTB Soup, carrots Dinner: Rad Fad Fresh Sauce,* 1 cup whole wheat pasta, parmesan cheese, cauliflower |
DAY 3 Lunch: strawberry-banana smoothie Dinner: Rad Fad Chicken Strips,* spinach and boiled egg salad, Rad Fad Dressing |
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DAY 4 Lunch: strawberry-banana smoothie,* side salad, Rad Fad Ranch Dinner: grilled chicken, Rad Fad Dip, green beans* |
DAY 4 Lunch: big salad, Rad Fad Ranch Dinner: big baked potato stuffed with Rad Fad Chili; Rad Fad Dip, broccoli |
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DAY 5 Lunch: big salad,* Rad Fad Ranch Dinner: Rad Fad Fat Soft Tacos,* pineapple salsa, side salad, Rad Fad Ranch |
DAY 5 Lunch: CTB Soup, carrots Dinner: World’s Best all-you-can-eat shrimp cocktail,* side salad, Rad Fad Ranch |
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DAY 6 Lunch: CTB Soup Dinner: Rad Fad Chili,* broccoli |
DAY 6 Lunch: big salad, Rad Fad Ranch Dinner: Rad Fad Chicken Peanut Stir Fry,* 1 cup brown rice |
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DAY 7 Lunch: big salad, Rad Fad Ranch Dinner: brown-rice sushi (no fake crab; eat equal amounts of rice and fish), 1 piece sugar-free chocolate |
DAY 7 Lunch: cottage cheese salad* Dinner: grilled steak, olives, tomatoes, goat cheese, 1 piece sugar-free chocolate |
*recipes are below
THE RULES
1. Follow the diet exactly as written. Do not skip meals. Quantities are all-you-can-eat except where specified.
2. Weigh every day. Chart your weight loss.
3. Drink 8 ounces of water before every meal.
4. Grapefruit: ½ c. juice or unlimited fruit.
5. Whole grain toast: 50 calories or less per slice, high-fiber preferred.
6. All spices, sauces, and condiments must be sugar-free.
7. All meats must be lean—skinless white meat chicken only except on Week 2 Day 1 (buffalo wing night).
8. Once a week, breakfast may be replaced with the following brunch: eggs, berries, melon, light cream cheese, bacon or smoked salmon, and one piece of whole grain toast.
9. Once a week, dinner may be replaced with breakfast (but not brunch).
10. Alcohol is allowed—thank God—but every drink (1 cocktail or 6 oz. wine) must be immediately followed with 8 oz. of water:
- Pure spirits only: gin, vodka, rum, tequila, bourbon, scotch (nothing flavored)
- Dry wines and champagne (no white zinfandels, ports, or sherries)
- Limit of two low-carb beers per day
- Mixers must be sugar-free.
These are unlimited:
Tea, coffee, diet soda, Splenda, spray butter, salt (unless your doctor has restricted you), pepper, herbs, spices, curry powder, low-sugar ketchup, mustard, vinegar, Tabasco, lemon juice, sugar-free Jell-O, dill pickles, pickled ginger, wasabi, horseradish, srirachi. Use lite soy sauce only with stir fry or sushi.
DAILY NOTES
WEEK 1
Day 1: Use the freshest fish possible. Pan-fried is okay with no oil. Use seasonings liberally.
Day 2: Consuming equal amounts of beef and tomatoes is important. But eyeballing it is just fine. : )
Day 3: Microwaved cauliflower is good, but roasting the florets at 450* really brings out the flavor.
Day 4: Experiment with chicken marinades. (Bourbon? Peppers? Tea and Splenda?) Season it up!
Day 5: Load those tortillas. It’s a welcome treat.
Day 6: Chili on top of steamed or microwaved broccoli is fantastic, if you’ve never tried it.
Day 7: If you can’t find already-made brown rice sushi, substitute plain brown rice sweetened with a sprinkle of Splenda and steamed or broiled fish. But try to use the sushi condiments (ginger, wasabi, soy). In both instances, you must consume equal amounts of fish and rice (1 cup of rice and 1 cup of fish, for example).
WEEK 2
Day 1: Try cooking the cabbage like the green beans—it’s also melt-in-your-mouth!
Day 2: Keep a fork handy: the tortillas make a good crust, but when loaded, they’re a bit flimsy.
Day 3: Eat the chicken strips dipped in Rad Fad Dip, or slice and put on the salad. They’re good both ways.
Day 4: Get the biggest, fattest potato you can find. Microwave it for 5-7 minutes and it’s an easy-peasy supper.
Day 5: This is my favorite dinner on the diet. I love love love this sauce. Use good quality shrimp!
Day 6: Instant brown rice is fine. Try curry to spice it up; it’s also great with some Splenda and basil mixed in.
Day 7: Please, splurge on some good t-bones or a whole tenderloin, if you’re sharing. You earned it!
THE RECIPES
If some of the seasoning amounts seem over the top—they are! This diet is designed to maximize flavor in order to reduce cravings. Play around with the seasoning amounts to suit your taste. After all, it’s all about you. And you sticking with this diet.
Rad Fad Creamy Tomato Basil (CTB) Soup
a.k.a. BTC Soup (Better Than Campbell’s!)
6 c. tomato juice
2 c. low-fat cottage cheese
3 packets Splenda
2 T. dried basil or ½ c. fresh basil leaves
1 t. garlic powder
Put 2 cups tomato juice and remaining ingredients in blender and blend until smooth. Pour into large container, add remaining juice, stir, cover, and refrigerate. Heat in microwave as needed.
Pineapple Salsa
2 c. fresh or prepared salsa, no sugar added
1 c. crushed pineapple, drained
½ c. chopped green chiles
1 T sriracha (very spicy Chinese pepper sauce) (optional)
Stir together and refrigerate.
Big Salad and Side Salad
Use any of the following ingredients in any quantity, toss, and eat to your heart’s content: lettuce, spinach, celery, broccoli, cauliflower, radishes, cabbage, onions, jicama, bell peppers, cucumbers, strawberries, blueberries, raspberries
Rad Fad Ranch Dressing
1 c. olive oil
½ c. lemon juice
1 ½ c. water
1 can chickpeas, rinsed and drained
1 c. low-fat cottage cheese
2 envelopes dry Ranch dressing mix
Blend all ingredients in blender or food processor until smooth.
Rad Fad Fresh Sauce for Spaghetti
4 c. diced tomatoes, fresh or canned, with juice
1 can chickpeas, rinsed and drained
2 cloves garlic
2 T. dried basil or ½ c. fresh leaves
1 T. oregano
1 packet Splenda (optional)
salt, pepper to taste
Blend all ingredients in blender or food processor until smooth; refrigerate. Heat as needed. This is also great as pizza sauce.
Raw Veggie Dippers
Cucumbers, bell peppers, celery, radishes, tomatoes, carrots, cauliflower, broccoli, jicama
Rad Fad Dip
1 large carton low-fat cottage cheese
½ c. water (more if needed)
1 envelope Ranch dressing mix
1 T. srirachi (optional)
Blend all ingredients in blender until smooth.
Rad Fad Fat Soft Tacos
2 small low-carb flour tortillas or 3 corn tortillas
1 lb. lean ground beef or turkey
½ onion, diced
1 t. taco seasoning or to taste (can substitute chili powder and salt)
1 can black beans, rinsed and drained
¼ c. sliced black olives
¼ c. cilantro, chopped (optional but highly recommended)
2 T. Rad Fad Dip
In a sauce pan, brown the beef or turkey with the onions until the onions are soft. Add seasoning and black beans and heat through, smashing some of the beans with a fork to bind the meat. Warm tortillas in microwave or on a hot griddle for 10-15 seconds. Spoon mixture onto tortilla(s), add olives, cilantro, and dip, and fold (if you can!). Enjoy with pineapple salsa. The meat/bean portion of this can easily be doubled for freezing.
Melt-in-Your-Mouth Southern Style Green Beans
1 piece smoked bacon, chopped
1 onion, chopped
3 cans green beans or 1 lb. fresh, trimmed
salt to taste
Saute onions and bacon until onions are soft. Add canned green beans, undrained, or 5 cups of water and the fresh green beans. For fresh green beans add 1 teaspoon of salt or more. Cover and simmer for 30-45 minutes.
Strawberry-Banana Smoothie
1 ½ c. fresh strawberries
1 small banana
½ c. low-fat cottage cheese
½ c. water
3 – 5 ice cubes
2 packets Splenda or to taste
1 t. vanilla
½ t. nutmeg
Blend all ingredients in blender until smooth.
Rad Fad Chili
2 lbs. lean ground beef, ground turkey, ground chicken, or mixture
1 onion, chopped
1 bell pepper, chopped
2 cloves garlic, minced or 1 T. garlic powder
2 c. sliced mushrooms
1 can black beans, rinsed and drained
1 can ranch beans, rinsed and drained
1 can chickpeas, rinsed and drained
1 can diced tomatoes with juice
1 c. water
4 T. chili powder or to taste
1 T. cumin
1 t. oregano
1 – 2 packets Splenda (optional)
2 T. srirachi (optional)
1 t. salt or to taste
Brown meat in Dutch oven. Add onions, peppers, and garlic and cook until soft. Add remaining ingredients except Splenda, cover, and simmer 1 hour. Add Splenda and remove from heat. Can be frozen in small containers or baggies.
Rad Fad Sweet Heat Buffalo Wings
10 – 15 chicken wings
seasoning salt
½ c. olive oil
½ c. chickpeas, rinsed and drained
½ c. Louisiana hot sauce
1 t. garlic powder
2 – 3 packets Splenda (optional)
Preheat oven to 400*. Place chicken wings on baking sheet that has been sprayed with non-stick cooking spray. Sprinkle both sides of wings lightly with seasoning salt. Bake 25-30 minutes, or until juices run clear and chicken is no longer pink. While chicken is baking, make the sauce: blend remaining ingredients in blender until smooth. When chicken is done, remove to large bowl. Drizzle the hot wings with as much sauce as needed to coat; toss. Leftover sauce will keep in refrigerator 1-2 weeks. (Bring to room temperature and stir well before using.)
Rad Fad Chicken Strips
4 boneless chicken breasts
2 eggs
1 c. parmesan cheese, grated fine
1 c. whole wheat Italian bread crumbs
Preheat oven to 375*. Cut the chicken breasts on the bias into four strips each and pound between two sheets of plastic wrap for uniform thickness. Whisk eggs in a bowl with wire whip. In separate bowl or pie plate, combine cheese and bread crumbs. Dip chicken strips first in eggs then in crumb mixture. Place on cookie sheet that has been sprayed with non-stick cooking spray. Bake 12-15 minutes, or until chicken is no longer pink. Can be frozen and reheated. Serve with Rad Fad Dip.
World’s Best All-You-Can-Eat Shrimp Cocktail
4 c. water
1 T. seasoning salt such as Old Bay or Tony Cachere’s
1/3 c. lemon juice
1 t. pepper
3 packets Splenda
1-2 lbs. raw shrimp, peeled and deveined, tail-on
Combine all ingredients and refrigerate for several hours. To cook, strain brine into a pot and bring to a boil. Add shrimp and return to boil. After one or two minutes, when shrimp are pink and firm, drain and chill immediately. Serve shrimp cold or at room temperature with lemon wedges and cocktail sauce.
Cocktail Sauce
1 c. low-sugar ketchup
1/4 c. horseradish or to taste
1 T. lemon juice
1 t. Tabasco
Stir together and chill.
Rad Fad Chicken Peanut Stir-Fry
(serves 1 ginormous or 2 shrunken appetites)
2 chicken breasts
¼ c. olive or peanut oil
6 c. thinly-sliced vegetables such as cabbage, onions, bell peppers, broccoli, cauliflower, carrots, and mushrooms
2 T. minced ginger or 1 T. ginger (powdered)
2 garlic cloves or 1 T. garlic powder
1/2 c. peanuts
2 eggs
2 packets Splenda (optional)
1/4 c. lite soy sauce
Cut chicken into ½-inch strips. Heat a large wok or Dutch oven on high. Add 1 teaspoon of the oil, then the chicken. Cook until chicken is done, 3-5 minutes, stirring frequently. Remove chicken to large bowl. Add the rest of the oil and the vegetables, tossing to coat. Sprinkle with ginger, garlic, and peanuts. Stir and cook until vegetables are browned but still crisp, 3-5 minutes. Remove to bowl with chicken. Break eggs into pan, scramble to cook, and add to bowl. Put all ingredients back in the wok, turning to mix in eggs. Add Splenda (if using) and soy sauce. Remove from heat. Serve with brown rice, soy sauce, and Chinese mustard or wasabi.
Rad Fad Cottage Cheese Salad
1 c. low-fat cottage cheese
1 T. mayonnaise
1 ½ – 2 c. chopped radishes, green onions, tomatoes, cucumbers, and celery (any combination)
Salt and pepper to taste
Combine cottage cheese and mayonnaise. Stir in other ingredients. Serve chilled.
Rad Fad Pizza
(This is YOUR pizza. Choose your toppings. Pile on as much as the crust will hold.)
1 large or 2 small low-carb flour tortillas
cooking spray (olive oil or butter-flavored preferred)
tomato sauce or Rad Fad Fresh Sauce for Spaghetti
mozzarella cheese
parmesan cheese
turkey Italian sausage, cooked and crumbled
lean ground beef, cooked and crumbled
turkey pepperoni
Canadian bacon
chopped onions, mushrooms, bell peppers, jalapenos, basil
Preheat oven to 450*. Spray tortillas with cooking spray and bake on a cookie sheet until slightly crisp and brown, about 5-7 minutes. Top with sauce and desired toppings. Return to oven and bake until hot and cheese is melted, about 10-12 minutes.
