Obesity

DON’TS

Do not consume any artificial sweeteners, such as Splenda, NutraSweet or Aspartame

Do not consume high fructose corn syrup or mono-sodium glutamate.

Do not drink any carbonated beverages or commercial fruit juices.

Avoid sugar.

Avoid all fast food restaurants and processed food.

Avoid all canned food.

Avoid refined flour, flour products and simple carbohydrates.

Reduce or eliminate caffeine and alcohol and aim to drink 8 – 10 glasses of pure water each day.

Eliminate conventional dairy products.  The best dairy products are raw, unpasteurised and homogenised dairy from grass fed cows.  If this is unavailable, then buy organic dairy.

Eliminate all trans-fats and partially hydrogenated oils like lard and margarine.

Avoid conventional beef.  The best beef is organic grass fed beef.

www.grasslandbeef.com  The second best is organic meat; this includes beef, veal, lamb, chicken and turkey.

DO

Always eat a substantial breakfast this is essential to get your metabolism moving.

Eat balanced meals of fresh, organic whole foods.

Eat and chew slowly.

Eat smaller, more frequent meals and avoiding overeating.

Includes generous helpings of fresh, organic, leafy greens, salads, and a wide variety of vegetables with every meal.

Eat non-refined whole grain, low-glycemic carbohydrates such as quinoa, buckwheat, beans, and legumes.

Choose wild fish, organic poultry, bison, beef, or lamb and consume small portions of this quality protein, no larger than a fist full per meal. The quality of the protein you eat impacts your ability to detoxify, thus leading you to weight loss.

If you are a vegetarian, substitute eggs, tempeh, tofu, and a combination of nuts, seeds, beans and legumes to fulfill your daily protein requirements.

Also be sure to get an adequate supply of healthy fats, which are essential not only for proper weight management and healthy weight loss, but also healthy brain function and improving your mood – making you less likely to reach for food due to feelings of anxiety or depression. Excellent food sources of healthy fats include extra virgin olive, virgin coconut butter/oil, high lignin flaxseed oil, and cold-water wild caught fish, especially Alaskan salmon.

A great weight loss tip is to have two tablespoons of unrefined, pure, organic coconut oil – one in the morning and one late afternoon.  It stimulates the thyroid, increases the metabolism and burns stored fat.

Another tip is to take a tablespoon of raw organic apple cider vinegar before each meal.  This also helps to burn fat plus it aids digestion too.

A third tip is to drink Yerba Mate tea – 3 to 4 cups throughout the day (remember to use pure water, not tap water).  The tea reduces appetite and increases energy and metabolism.

With those principles as your foundation, what follow are some of the more effective eating plans for safely and permanently losing weight. You will need to experiment in order to find the eating plan that works best for you. These are general guidelines and suggestions to get you started. In addition, remember that effective weight loss best occurs when only one to two pounds of weight are shed per week. Weight loss at a higher rate can create a “yo-yo” effect that will eventually result in you not only regaining lost pounds, but possible additional weight as well. For best results, consider working with an alternative practitioner in your area who can guide and support you in discover the eating plan that is best for you. One exception to this is the weight loss that occurs as a result of long term cleansing. While cleansing, weight will drop at a faster pace and what is important in this case is to have a stable whole food based food plan to return to as you come off the cleanse.

Allergy Rotation Diet – This eating plan helps to desensitize the autoimmune response and help you eliminate food cravings. The benefits of doing so include reduced immune sensitivities, inflammations, and fluid retention (body puffiness), as well as other general health improvements, such as more energy and better mood. Start by eliminating the most common types of allergy-causing foods, such as milk and dairy products, wheat products, corn, and chocolate, for at least four days.
If you completely avoid any suspect food for a period of time, you will give the immune system a rest and allow the body to clear circulating immune complexes. The easiest way to approach a balanced allergy-rotation diet is to do a food challenge. This involves eating the suspect food by itself and then being monitored for a reaction over a period of as long as three to four days. Foods that cause an allergic reaction should then be eliminated from your diet for two to three months before being reintroduced. Once they are reintroduced, again check for reaction symptoms. If they still occur, you will need to avoid eating that food altogether. If not, you may eat it sparingly, every four to five days.

To further explore whether you suffer from food allergies, also consider working with a holistic allergy specialist, such and a practitioner of NAET. Environmental Medicine

Fish-Fowl-Green Vegetable Diet – This eating plan is a protein-vegetable, low-carbohydrate diet that allows you to eat any quantity of organic foods in these three categories, within reason. Acceptable foods include wild caught fresh fish, organic poultry, and a wide variety of raw or cooked green vegetables. It is suggested that you also eat one egg and one piece of fruit daily. Take ground flax seeds or other preferred fiber to ensure proper bowel function. Your daily oil intake is limited to 2 tablespoons of coconut, olive, or flaxseed oil, including salad dressing. Enjoy salads and veggies with apple cider vinegar or fresh lemon juice. Note: If you prefer to avoid the use of free flowing oils, be sure to supplement with essential fatty acids.

High-fiber Starch Diet – This can be a good weight-loss plan for vegetarians who are not sensitive to wheat. It involves eating complex carbohydrates, including vegetables of all types, whole grains, legumes, potatoes, and un-refined, whole grain, non-white flour pasta. These foods are relatively low in calories if they are not eaten with fatty sauces such as gravy and butter. You can enjoy an abundance of salads and vegetables daily, with very light dressings, primarily made from apple cider vinegar, lemon or lime juice with a touch of olive oil, and herbs and spices, Note that starchy vegetables, eaten at the beginning of a meal, increase the feeling of fullness by providing bulk and thus decrease appetite and helps you avoid over-consumption of calories. This diet does not allow you to eat any sugary foods, red meats, fried foods, or fatty processed foods of any kind.

Low-fat Diet – An eating plan that works well for some people is one that is low in fat (no more than 25 percent fat, and no less than 20 percent fat, because some fat is absolutely essential for good health). Such an eating plan should be high in fiber and complex carbohydrates such as whole grains, beans, and vegetables. Fiber not only reduces cholesterol and constipation but also can move fat out of the body into the feces.

Glycemic Index Diet – Eating organic whole foods that have low glycemic index (GI) ratings is not only helpful for people needing to lose weight, but has also been shown to promote greater overall health and longevity. This eating plan also helps in correcting insulin imbalance and managing insulin resistance (Type II diabetes). It is also considered very important for Type I diabetics (who take insulin injections). The glycemic index is a list of GI-rated foods and is a quick way to determine the relative impact that carbohydrates have on blood sugar levels.

Low-GI foods – such as pitted fruits and melons, leafy greens, most raw vegetables, white-fleshed fish, shellfish, poultry, and most nuts–cause less of an insulin spike after eating; remain in the small intestines longer; and give the body a greater feeling of fullness. High-GI foods–such as white bread, instant hot cereal, white rice, white potatoes, whole milk and cheeses, peanuts, and peanut butter–foster a large increase in insulin within about 30 minutes after eating and also stimulate hunger because of the rapid rise and then fall of blood glucose levels, which tends to stimulate unhealthy responses to reverse the decline.

Metabolic Typing Plan – This eating plan can often be the most effective type of diet, as well as for maintaining overall health. It is based on the fact that each of us has a unique biochemistry and specific metabolic rate due to factors such as genes, blood type, and the way we oxidize foods. To determine your metabolic type and the foods that are most appropriate for your individual health, seek out a health practitioner who is trained in metabolic typing. For more information, visit www.metabolictyping.com.

pH Eating Plan – Eating foods that help to keep the body in a slightly alkaline (non-acidic) state, can be a very effective way to lose weight and keep it off. The primary foods that create an alkalizing effect in the body are fresh, organic fruits, such as avocado, apples, banana, grapefruit, lemon, lime, and tomato, and most vegetables, particularly leafy greens. Sprouted seeds and grains are also alkalizing, as are nuts, such as almonds and Brazil nuts. Filtered water has a neutral pH, and certain mineral waters are highly alkalizing. Drinking such beverages, along with fresh squeezed, organic vegetable juices is highly recommended throughout the day.

Foods and beverages that create an acidifying effect in the body include all commercial, processed foods, alcohol, coffee, non herbal teas, milk, dairy products, fish, meats, poultry, white flour and all refined grains, sugars, and all simple and refined carbohydrates, as well as some nuts and dried fruits. Most of these foods should be avoided altogether, while fish, lean cuts of meat, poultry and, to an even lesser extent, whole grains should be eaten sparingly.

By ensuring that at least 60 percent of the foods you select to eat at each meal are alkaline-based foods, you can quickly start to shift your body away from an acidic state. This is important, because when the body is in an acidic state, it is far more prone to storing fats. In addition, chronic states of acidity in the body create an internal environment in which bacteria, fungi, viruses, and unhealthy flora such as Candida can thrive.

Exercise:

Everyone knows how hard it can be to get enough exercise, but if you are overweight, you must adopt an exercise routine that helps your body burn excess fat and sugar. Regular exercise helps to reestablish and maintain a healthy metabolism capable of burning calories faster and more efficiently, while also helping your body to shed the weight it doesn”t need.

There are many ways to exercise, but people who are overweight need to focus on slow, sustained activity, instead of exercises that quickly produce sweating and heavy breathing. This is because slow, steady aerobic exercises are more efficient at burning fat. A daily routine of 45 to 60 minutes of fast walking or jogging is very useful for this purpose. Even more effective is regular exercise on a rebounder or mini-trampoline, which has been shown to be one of the most effective ways for improving the health of the lymphatic system. Jumping or jogging in place on a rebounder for 15 to 20 minutes a day is the equivalent of jogging for one hour, and is much easier on your joints. In addition, regular rebounding also helps to convert fatty tissue to lean muscle because of the gravitational effects produced while jumping on a rebounder. Begin with 5 minutes of jumping per day and build up slowly over the course of a few weeks to 15-20 minutes. Swimming and hiking are also excellent exercise choices for people who are overweight.

Strength training, such as push ups or working out with weights or gym equipment that builds muscles is also vitally important for people who are unhealthily overweight. Although aerobic exercises are most often recommended for people who are overweight and should definitely be part of your weight loss exercise program–strength training is actually more effective at converting fat into lean muscle, and regular strength training also helps your body to burn calories more efficiently for longer periods of time, improving metabolic rates in the process. Instead of using heavy weights with fewer repetition, use less weight with more repetitions, as this will produce less strain on your body and result in leaner, more toned muscles.

Caution: If you are seriously overweight, do not begin any form of exercise program without first consulting with your physician. For best results, also consider working with a certified fitness trainer for the first few weeks.

Supplements:

• Take Vitamin D3 50,000-100,000 International Units a day for periods of 4 weeks at a time.
• Wholefood supplements are the best way of ensuring your nutritional needs are met.  The best we know on the market is Kevin Trudeau’s “KT Daily” product.  You can find more details here.
• Take an Omega 3 supplement:

Krill oil –

Fish oil – www.shoporganic.com

Cod liver oil

Vegetarian – www.

• Iron is linked to low thyroid function so get 18mg a day
• Zinc regulates insulin and leptin as well as thyroid hormones take 25mg a day with 3mg of copper (zinc can deplete this critical mineral)

Prescription and non-prescription medication:

What non-prescription and prescription drugs are you taking?  Your non-prescription and prescription are partially the reason that you have this illness or disease – you need to get off these medications but do so only under the guidance of a licensed health care practitioner.