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General advice for weight loss

You can use the following to assist you with weight loss:

  • Before each meal, take 1 teaspoon Invisible Fibre
  • Take 2 capsules of HCA  and Chromium and/or Weight Loss facilitator with breakfast, lunch and supper.
  • Take 2-3 capsules Omegaderm daily
  • If your thyroid is sluggish, take 3 capsules Thyroid Support Formula first thing in the morning
  • Drink at least 2-3 cups green tea daily.
  • Beauty Shake or Super Nutrient Shake can be used as a meal replacement or healthy in-between snack
  • Minimize consumption of foods cooked at high temperatures.
  • Consume most calories early in the day (avoid late-night snacking).
  • Reduce intake of high glycemic foods (breads, pasta, potatoes, fruit juices, sugary snacks).
  • Remember, every meal or snack must include: protein, low-glycemic carbs, AND essential fatty acids.
  • Reduce intake of saturated fats such as those found in beef and butter, and increase consumption of foods rich in omega-3

fats, such as fish.

  • Always eat your protein first. Why? Because by eating your protein first at every meal, you are helping to suppress your appetite. Proteins are digested much more slowly than carbohydrates—even carbohydrates that are high in fibre. Also, protein is neutral in terms of its effect on blood sugar.
  • Save the fresh fruit for the end of the meal. This way, you will prevent the natural sugars found in the fruit from causing a spike in blood sugar. Our goal is to avoid spikes in blood sugar, which trigger insulin release. Remember this fact: insulin release = stored fat!
  • Increase consumption of fresh fruits and vegetables
  • Exercise for 30 mins daily, or at least 3-4 times weekly

You can also use Naturally High or 5HTP to help stabilise moods and prevent emotional eating as well as food cravings.

Dr Nicholas Perricone’s Recommendations:

In order for any weight-loss program to 1) work, and 2) become a lifelong lifestyle, there have to be plenty of options available. If you feel hungry or deprived, you are on the wrong program.

I have put my favorite foods into what I call “SuperGroups.” Each SuperGroup is comprised of a different family of healthy, anti-aging, anti-inflammatory, anti-obesity choices. The food I consider to be the healthiest choice in each group is labeled “Top Choice(s)” and is followed by other healthy (and tasty) choices I call “Runners-Up.”

SUPERGROUP #1: RICH COLD-WATER FISH

FUNCTIONAL WEIGHT-CONTROL FACTOR: Omega-3s
TOP CHOICE: Wild Alaskan Salmon
RUNNERS-UP: Sablefish, Sardines, Anchovies, Herring, North Atlantic Mackerel, Trout, Tuna

SUPERGROUP #2: FAVORITE FRUITS

FUNCTIONAL WEIGHT-CONTROL FACTORS: Fiber, Anti-inflammatory Antioxidants, and other Phytonutrient Obesity-Fighters
TOP CHOICES: Apples, Pears, Grapefruit
RUNNERS-UP: All Berries, Peaches, Plums, Cherries, Pomegranates

SUPERGROUP #3: FATS FROM FRUITS TO FIGHT BODY FAT

FUNCTIONAL WEIGHT-CONTROL FACTORS: Anti-inflammatory Antioxidants, Monounsaturated Fats
TOP CHOICES: Avocado, Açaí, Olives
RUNNER-UP: Coconut

SUPERGROUP #4: SPICE THINGS UP TO KEEP WEIGHT DOWN

FUNCTIONAL WEIGHT-CONTROL FACTORS: Anti-inflammatory Antioxidants and other Phytonutrient Obesity-Fighters
TOP CHOICE: Cinnamon
RUNNERS-UP: Turmeric, Fenugreek, Cloves, Allspice, Nutmeg, Bay Leaf

SUPERGROUP #5: HEAT THINGS UP FOR BURNING FAT

FUNCTIONAL WEIGHT-CONTROL FACTORS: Anti-inflammatory Antioxidants, Fiber, and Phytonutrient Obesity-Fighters
TOP CHOICE: Chili Peppers
RUNNERS-UP: Cayenne, Chili Powder, Red Pepper Flakes

SUPERGROUP #6: SEEDS AND NUTS TO FILL YOU UP

FUNCTIONAL WEIGHT-CONTROL FACTORS: Anti-inflammatory Antioxidants, Essential Fats, Protein, Fiber, Lignans
TOP CHOICES: Sesame Seeds, Flaxseed
RUNNERS-UP: Almonds, Walnuts, Hazelnuts, Sunflower Seeds, Pumpkin Seeds

SUPERGROUP #7: BEANS AND LENTILS (LEGUME FAMILY)

FOR STABILIZING BLOOD SUGAR
FUNCTIONAL WEIGHT-CONTROL FACTORS: Fiber, Resistant Starch, Starch Blockers, and Phytonutrient Obesity-Fighters
TOP CHOICES: Dried Beans, including Kidney, Pinto, Navy, Red, and Black Beans, Lentils, Chickpeas, Mung Beans
RUNNERS-UP: All are recommended

SUPERGROUP #8: LOW-FAT PROBIOTIC DAIRY FOODS WITH CALCIUM FOR WEIGHT LOSS AND BONE HEALTH

FUNCTIONAL WEIGHT-CONTROL FACTOR: Nutraceutical Obesity-Fighters
TOP CHOICE: Low-Fat Yogurt
RUNNERS-UP: Low-Fat Kefir, Acidophilus Milk

SUPERGROUP #9: OLD-FASHIONED WHOLE GRAINS

FUNCTIONAL WEIGHT-CONTROL FACTORS: Fiber, Anti-inflammatory Antioxidants, and Other Phytonutrient Obesity-Fighters
TOP CHOICES: Buckwheat, Oats
RUNNER-UP: Barley

SUPERGROUP #10: VIBRANT VEGETABLES

FUNCTIONAL WEIGHT-CONTROL FACTORS: Fiber, Low-Calorie/Low-Glycemic Nutrition, Anti-inflammatory Antioxidants, and other Phytonutrient Obesity-Fighters
TOP CHOICES: Garlic, Spinach, Kale, Broccoli Sprouts, Cruciferous Vegetables
RUNNERS-UP: Aromatic Culinary Herbs (e.g., Parsley, Mint, Rosemary, Thyme, Basil, Oregano)

FOODS TO AVOID

A simple rule of thumb is to consider the following: if it contains flour and/or sugar or other sweetener, it will be pro-inflammatory. For the most part, avoid the following foods:

• Bagels
• Baked goods
• Breads, rolls
• Cake
• Candy
• Cereals (except old-fashioned oatmeal)
• Cheese (except, sparingly, hard cheeses such as Romano and Parmesan, soy, feta, and cheese made with goat or sheep’s milk)
• Cookies
• Corn bread, corn muffins
• Cornstarch
• Corn syrup
• Crackers (except flaxseed crackers)
• Croissants
• Egg rolls
• Donuts
• Fast food
• French fries

• Fruit juice—eat the fruit instead
• Granola
• Flour
• Fried foods
• Honey
• Hot dogs
• Ice cream, frozen yogurt, Italian ices
• Jams, jellies, and preserves
• Margarine
• Molasses
• Muffins
• Noodles
• Pancakes
• Pasta
• Pastry
• Peanut butter made with hydrogenated oils
• Pie
• Pita bread
• Pizza

• Popcorn
• Potatoes
• Pudding
• Relish
• Rice
• Sherbet
• Shortening
• Snack foods, including potato chips, pretzels, corn chips, rice and corn cakes
• Soda
• Sorbets
• Tacos
• Tortillas
• Vegetable oils (other than olive or coconut)
• Waffles

 
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