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Weight Loss

Weight Loss

FOODS TO EAT:

Most Organic Vegetables: including anise, artichokes, asparagus, beets, bok choy, broccoli, cabbage, carrots, cauliflower, celery, chives, cucumbers, garlic, kale, kohlrabi, leeks, lettuce, mustard greens, onions, parsley, radishes, rhubarb, shallots, spinach, squash, sweet potatoes, water chestnuts, watercress, yams, zucchini.

Fermented Foods: including kimchi, kombucha tea, pickled ginger, sauerkraut, unsweetened coconut yogurt.

Meats: including beef, chicken, fish**, lamb, turkey. Fish should be ocean caught with a low mercury content. Swordfish, most tuna, and king mackerel are very high in mercury. Select hormone free and antibiotic-free chicken, turkey, and lamb. Select beef that is grass fed, hormone free and antibiotic free.

Low Glycemic Organic Fruits: including apples, apricots, avocados, berries, cherries, grapefruit, grapes, lemons, oranges, peaches, pears, plums.

Coconut: including coconut butter, coconut cream, coconut milk, coconut oil unsweetened coconut flakes, unsweetened coconut yogurt.

Beans & Legumes: including black beans, lentils, peanuts, peas, pinto beans, soybeans.

Nuts & Seeds: including almonds, peanuts, sunflower seeds, sesame seeds.

Noodles: brown shirataki yam noodles (sold in Asian grocery stores)

Herbs & Spices: including basil, black pepper, cilantro, coriander, cumin, garlic, ginger, lemongrass, mint, oregano, parsley, rosemary, sage, sea salt, thyme.

Other: apple cider vinegar, herbal teas, olive oil, olives.

 

FOODS TO AVOID:

Sugars: including agave, candy, chocolate, corn syrup, fructose, high fructose corn syrup, honey, maple syrup, molasses, sucrose.

High Glycemic Fruits: including bananas, canned fruits, fried fruits, mangos, pineapples, raisins, watermelon.

Grains: including amaranth, barley, buckwheat, bulgur, corn, couscous, kamut, millet, oats, quinoa, rice, rye, spelt, wheat, wheat germ.

Gluten-Containing Compounds: including barbecue sauce, binders, bouillon, brewer’s yeast, condiments, emulsifiers, fillers, chewing gum, hot dogs, hydrolyzed plant and vegetable protein, ketchup, soy sauce, lunch meats, malt and malt flavoring, malt vinegar, matzo, modified food starch, monosodium glutamate, nondairy creamer, processed salad dressings, seitan, some spice mixtures, stabilizers, teriyaki sauce, textured vegetable protein.

Dairy Products & Eggs: including butter, cheeses, cow’s milk, creams, frozen desserts, goat’s milk, margarine, mayonnaise, sheep’s milk, whey, yogurt (except coconut).

Soy: including edamame, miso, soy milk, soy protein, soy sauce, tempeh, tofu.

Fungi: edible fungi and mushrooms.

Alcohol: all alcohol.

Nightshade Foods: including eggplant, paprika, peppers, potatoes, hot sauce, tomatillos, tomatoes.

Other: canned foods, coffee, processed foods.


LIFESTYLE HABITS:

**BEST RESULTS WHEN COMPLETED DAILY**

Intermittent fasting: Start with 10 hour fast, increase to 12-16 hours as needed.

High Intensity Interval Training: This involves maximum effort in a short amount of time.

                Example: 30 seconds of an exercises like high knees, plank, lunges, mountain climbers, burpees, etc with 15 seconds of rest in between. Repeat 2-3x.

Master Cleanse: combine water, lemon, green tea and maple syrup (grade b) to taste. Drink throughout the day trying to drink every 30 minutes.  

8-10 hours of sleep daily.

Practice stress reducing techniques. 

Examples: meditation, breathing exercises, yoga, stretching, journaling.

Drink half your body weight in ounces. 

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