*Phyllis A. Balch, CNC and James F. Balch, M.D,
Do not worry as much about the number of calories you consume as about eating the proper foods. Rotate your foods, and be sure to eat a variety of foods. Eat meals that consist of a balance of proteins, complex carbohydrates, and some fat. Proteins can increase your metabolic rate by as much as 30 percent and help to balance the release of insulin by prompting secretion of the pancreatic hormone glucagons. Protein-induced glucagons mobilizes fats from the tissues in which it is stored, thus aiding in weight loss. By eating balanced meals, you get more steady blood sugar levels and the ability to burn stored body fat for long-term weight loss.
Eat more complex carbohydrates that also offer protein, such as tofu, lentils, plain baked potatoes (no toppings, except for vegetables), sesame seeds, beans, brown rice, whole grains, skinless turkey or chicken breast, and white fish (no shellfish). Poultry and fish should be broiled or baked, never fried.
Eat fresh fruits and an abundance of raw vegetables. Have one meal each day that consists entirely of vegetables and fruits. Use low-calorie vegetables such as broccoli, cabbage, carrots, cauliflower, celery, cucumbers, green beans, kale, lettuce, onions, radishes, spinach, and turnips. Low-calorie, low-carbohydrate fruits include apples, cantaloupe, grapefruit, strawberries, and watermelon. The following are higher in calories and should be consumed in moderation: bananas, cherries, corn, figs, grapes, green peas, hominy, pears, pineapple, sweet potatoes, white rice, and yams.
Eat foods raw, if possible. If foods are heated, they should be baked, broiled, steamed, or boiled. Never consume fried or greasy foods.
Drink six to eight glasses of liquids daily. Herbal teas and steam-distilled water with trace minerals (such as ConcenTrace from Trace Minerals Research) added are good. Taken before meals, they help to reduce your appetite. They are nonfattening fillers that also help to dilute toxins and flush them out of the body. Herbal teas mixed with unsweetened fruit juice are very satisfying low-calorie drinks and are also very filling. Use these between meals and when a desire for sweets hits you. Drink sparkling water mixed with fruit juice in place of sodas.
Pay particular attention to the fat in your diet. Some fat is necessary, but it must be the right kind. Avocados, olives, olive oil, raw nuts and seeds, and wheat and corn germ are sources of “good” fats that contain essential fatty acids. Use these foods in moderation – no more than twice a week. Eliminate saturated fats from the diet completely. Avoid animal fat, found in butter, cream, gravies, ice cream, mayonnaise, meat, rich dressings, and whole milk. Do not eat any fried foods.
Consume the following foods in moderation: apples, brown rice, buckwheat, chestnuts, corn, grapes, oatmeal, white potatoes, and yellow vegetables. These foods contain small amounts of essential fatty acids, but they should not be overused.
If you must eat snacks occasionally to ward off hunger, make sure they are healthy. Good choices include:
-celery and carrot sticks
-low-fat cottage cheese topped with fresh applesauce and walnuts
-unsweetened gelatin made with fruit juice in place of sugar and water
-natural sugar-free whole-grain muffins
-freshly made unsalted popcorn
-rice cakes topped with nut butter (but not peanut butter)
-watermelon, fresh fruit, or frozen fruit Popsicles
-unsweetened low-fat yogurt topped with granola or nuts and fresh fruit
Do not eat any white flour products, salt, white rice, or processed foods. Also, avoid fast food restaurants and all junk foods.
Do not consume sweets such as soda, pastries, pies, cakes, doughnuts, or candy. Omit all form of refined sugar (including white sugar, brown sugar, and corn sweetener) from the diet. Sugar triggers the release of insulin, which then activates enzymes that promote the passage of fat from the bloodstream into the fat cells.
Avoid eating before bedtime and during the night. Supplementation with melatonin may help with this. “Night eaters” often have low melatonin levels.
Use wheatgrass to calm the appetite. This is a very nutritious fuel from whole food that assists metabolic functions. Kelp is also beneficial.
Do not consume alcohol in any form, including beer and wine. Alcohol not only adds calories, but it inhibits the burning of fat from fat deposits. It can also interfere with your judgment, so you may find yourself eating things you ordinarily would not.
Use powdered barley malt sweetener (found in health food stores) instead of sugar. This is highly concentrated but not dangerous. It contains only 3 calories per gram (approximately 2 teaspoons). This sweetener is also beneficial for people with diabetes or hypoglycemia.
Use extra fiber daily. Guar gum and psyllium husks are good sources. Take fiber with a large glass of liquid one-half hour before meals. NOTE: Always take supplemental fiber separately from other supplements and medications.
Move your bowels daily. A clean colon is important in stabilizing your weight.
Keep a diet diary to help you keep track of what you eat, the caloric and fat content of what you eat, and what triggers your eating. This can help you to pinpoint and eliminate trigger factors (such as allergies or depression), as well as let you see if you are eating too much of the wrong types of foods.
Be active. Take a brisk walk every day before breakfast or dinner to burn off fat. Make a habit of using the stairs instead of the elevator. Exercise increases the metabolic rate as well as burning off calories.
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