The Top Ten
Somersize Questions
A few months ago, my nephew Russell had just started the Somersize program, and asked me, “Can you eat meat with beans?” As I answered him with a resounding “No!” I realized that what has become second nature to me—no, you can’t eat Proteins and Fats (meat) with Carbos (beans)—takes newcomers a little while to understand. So here are the top ten most common Somersize questions.
1. Should I eat more Proteins/Fats meals or Carbos meals?
Even though I always stress that you can choose to have either Carbos or Proteins/Fats at every meal, people often ask me if it’s better to choose one over the other. In general, I find that the fewer carbohydrates I eat, the more weight I lose. Carbohydrates are an energy source, and if you’re not giving your body any sources of energy, it has no choice but to break down your fat reserves for energy. But it’s important to incorporate some Carbos because they have a lot of good fiber and help keep your system moving properly. I like to have a Fruits, then Carbos breakfast, and there are so many great choices. For lunch or dinner I find more options with Proteins/Fats and plenty of Veggies. Carbos meals for lunch and dinner are a little more restrictive because you can have absolutely no fat.
My recommendation is that for breakfast you usually have Breakfast 3—Fruits, then Carbos. For lunch, choose either Lunch 1—Carbos and Veggies—or Lunch 2—Proteins/Fats and Veggies. At dinner you’re probably better off having Dinner 2—Proteins/Fats and Veggies—because you don’t need the energy from carbohydrates that late in the day, and if you regularly eat carbohydrates at night and don’t use the energy, they could get stored as fat for later use.
This is only a blueprint of how I divide my Proteins/Fats and Carbos meals—you may find that your body can handle more carbohydrates and that you feel better eating mostly grains and vegetables. For me, those carbohydrates tend to stick to my hips when I eat them too often. On the other hand, if you are eating mostly Proteins/Fats meals, make sure to round them out with plenty of fresh vegetables. Watch your fat intake, and don’t get excessive with the protein you eat because too much can be hard on your system.
2. I can eat fat and still lose weight? This sounds too good to be true.
As long as you are properly combining, you can eat moderate amounts of fat and still lose weight. When you combine fats with carbohydrates, it can upset your digestive system. For instance, if I ate a grilled ham and cheese sandwich, I would feel bloated and uncomfortable. But if I ate the ham and cheese without the bread—with some fresh grilled vegetables, for example—I would feel satisfied and healthy.
How about cholesterol? Foods of animal origin—such as meats and butters—are generally high in cholesterol, and should be eaten in moderation; that’s common sense. I know one person who heard about Somersizing from a friend, but didn’t understand the whole program. Some of the meals he ate consisted of six eggs, half a pound of bacon, and a side of broccoli smothered in cheese sauce. He was very careful not to eat any carbohydrates with these meals, and he lost eighteen pounds in six weeks! Yes, you can eat fat and still lose weight as long as you are not combining with any carbohydrates. But this guy’s cholesterol level increased by fifty points! This is not a smart way to Somersize. I do not recommend you eat this way. Choose lean meats, fresh fish, and unsaturated oils that actually help lower your cholesterol.
3. How should I order when I eat out at a restaurant?
I realize this information may seem a bit overwhelming at first, but soon you will discover how simple Somersizing can be. So many people tell me, “I eat two out of three of my meals each day in restaurants; it’s impossible to lose weight.” Once you understand Somersizing, eating in a restaurant is truly easy.
First I scan the menu and decide if I want a Proteins/Fats and Veggies meal or a Carbos and Veggies meal. A Proteins/Fats meal might be chicken piccata with a lovely lemon and caper butter sauce; steamed, sautéed, or grilled vegetables; and a green salad with my choice of dressing. A Carbos and Veggies meal might be a vegetarian sandwich on whole-grain bread or brown rice with steamed vegetables and soy sauce.
The key to the Proteins/Fats meal is no bread, pasta, potatoes, or rice. These are the things that throw your system into chaos. You’ll be surprised at how quickly you’ll get over missing the starch. Some quick tips:
• Pass the bread basket to someone across the table and leave it there.
• Watch for hidden sugars or starches in the salad dressings or sauces.
You may have to grill your server a little to get the information you need. (I have a friend who always tells the server she’s diabetic to make sure he really checks for sugar.) If you ask for the oil and vinegar cruets to dress your salad, you’re guaranteed the dressing is sugar free.
The Level One Carbos meal is a little more restrictive when you’re eating out. It must be fat-free so that all those carbohydrates are burned off rather than stored as fat. When eating a Carbo meal:
• Watch out for sugars and hidden Funky Foods.
• Avoid anything from the Proteins/Fats group; meat and cheese on that sandwich would throw your system into a tizzy.
Here are samples of perfect Somersize meals at almost any type of restaurant you might encounter:
Italian: Here’s a menu from my favorite restaurant, Coco Pazzo, in New York City. I’d first decide if I wanted a Proteins/Fats meal or a Carbos meal. If I wanted the protein, I’d first choose a protein entrée. The fish with herbs and lemon is a good choice or the chicken stuffed with onion. But almost all the entrées are fine—I’d just say no to any potatoes or to the cranberry beans that accompany the tuna. Then I’d choose an appetizer—probably the portobello mushrooms, but any of these appetizers will go with a Proteins/Fats meal. I’d be wary of the calamari, though, which may be battered in white flour—both a Funky Food and a Proteins/Fats and Carbos combination. I’d also order a salad: any of these three, but probably the baby artichoke salad with Parmesan.
Coco Pazzo Dinner Menu
Gli Antipasti
Vegetali alla Griglia
Assortment of grilled vegetables topped with a tarragon dressing
Calamari Fritti con Zucchini
Squid cut into rings and lightly fried with zucchini and parsley
Filetto di Tonno al Pepe Nero
Seared tuna rolled in black pepper, served on a bed of organic mixed greens
Antipasti Misto
Assorted marinated vegetables, salami, and cheeses from Tuscany
Insalata di Fagiolini e Pecorino con Olio Tartufo
Salad of French green beans and julienne of pecorino cheese dressed with white truffle oil
Portobello alla Griglia al Profumo del Rosmarino
Portobello mushroom caps grilled with rosemary
Pesce in Carpione
Sweet and sour Italian-style sardines served on a bed of baby spinach
Minestra del Giorno
Homemade soup, changes daily
Le Paste
Tagliatelle Angiolina
Homemade pasta tossed with blended fresh tomatoes, Parmesan cheese, basil, and extra-virgin olive oil
Maccheroncini al Pepolino
Rectangles of fresh egg pasta with a rich tomato sauce flavored with fresh thyme and grated aged pecorino
Spaghetti del Norcino
… with crumbled hot and sweet sausage and tomato sauce
Fettuccine con Tartufo Nero e Funghi
Homemade flat noodles tossed with fresh asparagus, shavings of black truffles, and sautéed oyster mushrooms
Spaghetti con Vongole
… with a sauté of manila clams in the shell
Trofie al Pesto
Homemade semolina trofie with pesto, string beans, and potatoes
Risotto del Giorno
Carnaroli rice, ingredients change daily
Smaller portions of pasta are available as appetizers
I Secondi
Pesce Arrosto del Giorno
Whole fish of the day roasted with fresh herbs and lemon
Rollatina di Salmone
Salmon fillets rolled with basil, sautéed with sesame seeds, and served on a bed of baby cabbage
Pescatrice al Forno con Lenticchie
Baked monkfish served on a bed of lentil salad, finished with a basil dressing
Cernia al Tegame
Pan-sautéed grouper dressed with an onion and leek confit
Tonno alla Griglia con Fagioli all’Uccelletto
Grilled tuna with cranberry beans and sautéed dandelion greens
Filetto di Branzino in Brodetto
Fillet of bass stewed in a light mint broth with fresh tomatoes, topped with crispy onions
Bistecca Fiorentina
Rib-eye steak grilled on the bone, Florentine style
Fegato al Burro Nero e Salvia
Thinly sliced calf’s liver sautéed with butter and fresh sage, topped with watercress
Polleto Farcito di Cipolla
Organic baby chicken stuffed with caramelized onions in a balsamic vinegar sauce
Battuta di Pollo
Lemon marinated chicken paillard served with arugula and tomato
Agnello con Peperonata
Grilled rack of lamb served with a vegetable “peperonata” and a galette of potatoes
Costoletta alla Milanese
Thinly pounded veal chop on the bone, breaded with herbs and served with a salad of mizuna, cherry tomatoes, and red onion
Le Nostre Patatine
Tuscan fried potatoes and herbs
Le Insalate
Insalata ai Sette Vegetali
Chopped vegetables and baby lettuces with vinaigrette
Insalata di Stagione
Seasonal green salad
Insalata di Carciofini
Thin shavings of raw baby artichokes and Parmesan cheese dressed with fresh lemon and extra virgin olive oil
Executive Chef: Maurizio Marfoglia
Now, if I wanted a Carbo meal, things would be a little more challenging. I’d have pasta—the Fettuccine con Tartufo Nero e Funghi is the only dish that doesn’t seem to be combined with a Proteins/Fats. I’d double check to make sure the pasta was made with whole wheat rather than white flour (usually you can request whole wheat pasta or bring your own as long as you are willing to pay full price). I’d also order a Veggie appetizer like the Portobello mushroom caps or the grilled vegetables. I’d make sure there was no fat in the dressing or preparation. I could have a salad only if there was no fat in the dressing and they left off the Parmesan cheese. That is a lot of special requests! The kitchen would probably hate you. You can see how much more exciting the Protein/Fat meal would be. I would attempt to eat this Carbo meal only on Level Two, so I could have oil and a little cheese.
Mexican: Mexican cuisine tends to include a lot of cornmeal or flour tortillas with meat, poultry, cheese, and fish. But Mexican menus always offer chicken fajitas with grilled onions and peppers, which I eat with a lot of salsa for flavor, but without the flour tortilla. A taco salad—without the tortilla shell, beans, or guacamole—is another good option.
Japanese: Sashimi or sushi and vegetables are perfect for a Protein/Fat meal—just don’t eat the sushi rice. Soba noodles are one of the few Carbos meals you can order in a restaurant—buckwheat noodles and vegetables with no fat. Sometimes a hard-boiled egg will accompany the dish—don’t eat it.
French: People think French restaurants are forbidden when you’re trying to lose weight, but they’re perfect for Somersizing. The French rarely ever eat potatoes, rice, noodles, or any other type of carbohydrate with meat, fish, or chicken. Enjoy any of these dishes with a beautiful sauce and plenty of fresh vegetables. And don’t forget the cheese plate for dessert.
Chinese: I find Chinese food the most difficult to Somersize. The sauces are loaded with cornstarch and sugar, and even the soups often contain wontons (Carbos) stuffed with ground meat (Proteins/Fats). But I can safely order steamed vegetables with brown rice, and I season them with soy sauce, which contains a trace amount of protein that won’t affect the digestive system.
American: American or Continental restaurants always offer some form of meat and potatoes. It’s easiest to just avoid the potatoes and any other carbohydrate. Order the meat, chicken, or fish with vegetables and a salad with dressing of your choice. Eat a burger (turkey or ground beef) without the bun. If you’re lucky enough to stumble on a pizzeria that offers a whole wheat crust (such as the Continental Hotel at Disney World), grab it. Just don’t have it with cheese. If the pizza is brushed with a little olive oil, you’ll have to save it for Level Two.
4. What happens if I skip a meal?
Don’t do it! Whether you’re eating at home or dining in restaurants, make sure not to skip meals. Your mother always told you that breakfast is the most important meal of the day, right? In many ways, she was correct. Your body has been fasting while you sleep, so when you wake up in the morning, you have gone for some eight to ten hours without food. If you skip breakfast and don’t eat until lunch, your body has gone for twelve to fourteen hours without food. When you finally eat lunch, your body’s survival instinct kicks in. It doesn’t know when you’re going to feed it again, so it hangs on to every morsel instead of properly processing the food. Remember to eat at least three meals a day—or as many as six mini-meals throughout the day, if you prefer.
5. Can I Somersize part of the time and eat as I’m used to the rest of the time?
As long as you are following all the Level One guidelines, you can eat until you are satisfied and comfortably full and still lose weight. But you cannot Somersize half-heartedly in the beginning. Your body is being retrained to burn your fat reserves. Don’t confuse it by slipping up with bad combinations or Funky Foods. Besides, you have so many choices that there is no need to slip up. You will love eating this way and seeing the amazing results.
Some people see results immediately and lose five to ten pounds in the first week. Others don’t see results until the second, third, or even fourth week. Be patient, and be diligent! Your body is detoxifying from all the sugar and chemicals and bad combinations it has become accustomed to. You will see results.
6. I’m a vegetarian. What are my options on the Somersize program?
It’s a little tougher to eat vegetarian on the program because so many of the easiest meals include a protein like chicken or fish. But you can make wonderful Carbos meals out of whole wheat pasta or brown or wild rice and vegetables. You can also cook with rice and beans—good protein sources, although we include them in the carbo group—or add tofu to fresh vegetables. Use textured vegetable protein to make burgers; add it to chilis, soys, and sauces. Look in the second half of this book for a host of meatless appetizers and main dishes. Vegans can have rice milk (not soy milk) on their carbo breakfast cereal.
7. I like to put milk in my coffee. Is that okay?
You are Somersizing to look ana feel your very best so you can enjoy all this beautiful world has to offer.
As you know, whole milk and low-fat milk are Funky Foods and are not allowed on the Level One program. The only kind of milk you can have is nonfat (skim) milk, which is categorized as a carbohydrate because it has no fat. Therefore, you may have nonfat milk in your decaf coffee when you are having a Carbos meal or a Carbos and Veggies meal. But when you are having a Proteins/Fats meal or a Proteins/Fats and Veggies meal, you cannot use any milk in your decaf coffee because milk has carbohydrates that we do not mix with proteins. I know it may sound strange, but you should use cream in your coffee when you are having proteins because cream can be digested more easily with proteins. Vegans can use rice milk in their coffee with a Carbos meal, or soy milk in their coffee with a Proteins/Fats meal.
8. I love eating pasta, but I’m having a hard time eating it on Level One with no fat. Any suggestions?
On Level One, you have to make some adjustments when you eat pasta, but you don’t have to eliminate it altogether. First, you must find whole-grain pasta and then top it with a sauce that contains no oil, butter, or cheese. You probably will have a difficult time eating Level One pasta meals in restaurants, but it is possible to make your own sauce with no added fat. (See my Level One Simple Tomato, Basil, and Garlic Sauce, this page.) When you make your nonfat sauce, start by sautéing your onions and garlic in a little tomato juice rather than in olive oil. Then add fresh or canned tomatoes and any of your favorite steamed or grilled vegetables with plenty of fresh herbs. Sorry, no cheese! Finally, try whole-grain pasta with fresh vegetables and soy sauce. It’s delicious.
9. I crave desserts. What can I eat on Level One to satisfy my sweet tooth?
If you are used to eating a lot of sugar, you may go through a period of withdrawal when you begin Level One. Fruit is a natural form of sugar that will help satisfy your cravings. Look for fruit sorbets or fruit pop-sicles sweetened only with fruit juice. Just make sure you wait two hours after your last meal before you have any fruit. Also, take a look at my recipes for Sugarless Cheesecake (this page) and Decaf Coffee Granita (this page).
10. What do I do when I am having dinner at someone’s house?
I’m sure you will be so excited about your new lifestyle that you will love sharing it with your hosts and other dinner guests. However, if you do not care to advertise your new way of eating at a dinner party, you can usually disguise your eating habits without offending your hosts. Put the passed bread on your plate and break it into two pieces. No one will notice that you haven’t eaten any. Your salad course is almost always Somersized; just eat around the carrots. Usually, dinner is some type of meat or fish served with rice, pasta, potatoes, or vegetables. Eat the entrée with the exception of carbohydrates and you will have no problem.
The most difficult situation occurs when you are served some type of casserole or pasta made with white flour and bad combinations. Just eat a small portion and get right back on Level One the following day. As far as dessert, most hosts will understand if you pass. But if you must have a little so as not to offend, have a taste and pour on the compliments!
For your first few days or weeks on the program, you might want to make a copy of this page and slip it into your purse or wallet. Somersizing will soon become second nature to you, but this summary will help remind you of the plan until you no longer need it for reference.
1. Eliminate all Funky Foods.
2. Eat Fruits alone, on an empty stomach.
3. Eat Proteins/Fats with Veggies.
4. Eat Carbos with Veggies and no fat.
5. Keep Proteins/Fats separate from Carbos.
6. Wait three hours between meals if switching from a Proteins/Fats meal to a Carbos meal, or vice versa.
7. Do not skip meals. Eat three meals a day, and eat until you feel satisfied and comfortably full.
PROTEINS AND FATS
Butter
Cheese
Cream
Eggs
Fish
Mayonnaise
Meat
Oil
Poultry
Sour cream
VEGGIES
Asparagus
Broccoli
Cauliflower
Celery
Cucumber
Eggplant
Green beans
Lettuce
Mushrooms
Spinach
Tomato
Zucchini
CARBOS
Beans
Mustard
Nonfat milk
products
Whole-grain breads,
cereals, pastas
FRUITS
Apples
Berries
Grapes
Mangoes
Melons
Nectarines
Oranges
Papaya
Peaches
Pears
Plums
Eliminate Funky Foods
SUGARS
Beets
Carrots
Corn syrup
Honey
Maple syrup
Molasses
Sugar
STARCHES
Bananas
Corn
Pasta made from
semolina or
white flour
Popcorn
Potatoes
Sweet potatoes
White flour
White rice
Winter squashes
COMBO PROTEINS/FATS
AND CARBOS
Avocados
Coconuts
Liver
Low-fat or
whole milk
Nuts
Olives
Tofu
CAFFEINE AND ALCOHOL
Alcoholic beverages
Caffeinated coffees, teas, and sodas
Cocoa