Fuel your life with lasting
energy, balance, and health.
From a doctor who lives it.
Fuel your life with lasting energy, balance, and health.
From a doctor who lives it.
KEYS TO WEIGHT LOSS
1. Understand this is NOT a diet… it must be a lifestyle changes to achieve long term success.
2. Eat six meals a day. Eat a big breakfast and a light supper. Eat every two hours.
3. If you wait to eat until you are hungry, your body is in fat storage and is not burning fat.
4. You want to eat plenty throughout the day and with each meal.
5. Drink plenty of water throughout the day and with each meal.
Sample Meal Plan
BREAKFAST
A one-to-four egg omelet with a small amount of cheese
Black coffee
Ice water
10AM SNACK
Two pieces of bacon or one handful of peanuts or almonds
Ice water or coffee
LUNCH
Sandwich or hamburger without the bun/bread
Celery sticks with hummus (no chips)
Salads are good, but no dressing except oil and vinegar. NO bread!
2PM SNACK
A few leftovers from lunch (remember, you are not hungry), almonds, peanuts, cheese stick, jerky
An apple
4PM KEY SNACK
A boiled egg, peanuts, almonds, jerky
“ Eat as much as you can. Your mother said, “Don’t eat that! IT will ruin your appetite!” Your doctor says, “Exactly!”"
SUPPER
A small amount of fish, chicken or steak
Vegetables- all you can eat
DESSERT
One small piece of dark chocolate, a strawberry, and some low-carb Cool Whip
“ Dessert tells my brain that I am done- no seconds. Eat it as early as you can."
AVOID
Avoid: Bread, rice, pasta, cereal, sweet drinks, alcohol
Limit: Fruits (except apples), yogurt
