❶ Eat protein
at every meal, including breakfast.
wheat- and flour-based products
for the time being. And
yes, that definitely includes bread and pasta.
90% of what you eat should
be a combination of (in this order of importance) raw
vegetables, steamed vegetables, whole grains, lean protein,
and maybe a few fruits if necessary.
to one portion a day, and don't eat that portion
during your evening meal. Best choices are beans, sweet
potatoes, and oatmeal.
one a day maximum, and only the low-sugar,
high-fiber variety. Apples, pears, plums and berries all are
good choices. For now, fruit should be eaten alone or
with something light, like low fat nuts. Lose the fruit
Scales That Help Lose Weight
Think and Grow Fat
❻ Reduce or
for the time being, especially cow's
milk. Exceptions: reasonable amounts of low sugar, fat free
❼ Lose the
Despite what the "studies" say, you lose no
health benefits by giving up alcohol (including wine). There
is nothing essential in alcohol that you can't get in fruits
and vegetables without all the bad side effects that go
along with it.
❽ Stop using
vegetable oils such as sunflower, safflower and corn
The supermarket kind is highly
refined, and it oxidizes easily when heated, contributing to
arterial plaque. Use olive
oil instead, and apply it to food after the food is cooked
❾ Watch which
types of fat you're eating
The amount of fat you eat is
probably less important than the kind of fat you eat. The
worst are fried foods, margarine and foods that contain
hydrogenized or partially hydrogenized oils. The best is
omega-3, found in fish and flaxseed oil.
At least 8 ounces for every 20 pounds of
bodyweight you're now carrying around, each day. Every day.