Getting Started with Your Weight Loss Diet

     We recommend that you attempt to adhere to the exact menu as closely as possible to obtain variety in nutrients, vitamins, antioxidants and phytonutrients. If you need to substitute a food, do your best to substitute with a food of the same quality. For example, if you do not like broccoli, use fresh spinach (dark green). If you do not like seafood, substitute the item with lean protein or legumes. Also, if you cannot tolerate dairy products you may use Soy, Lactose-Free, or Rice products.

This meal plan was designed to supply you with the needed vitamins and nutrients while allowing you to lose weight. The plan is high in fiber and nutrients that promote satiety, making you feel full longer. Lean protein and foods high in fiber are digested more slowly, and therefore stay in the stomach longer, making you feel full and satisfied. We have also included healthy mono-unsaturated fats, which studies have shown to help mobilize stored abdominal fat, allowing your body to use this fat for energy.

10 Tips for Successful Weight Loss:

1. Drink 8 ?8 oz glasses of water per day.
2. Strive to be active 30 minutes per day most days of the week.
3. Stick to your grocery list, and do not buy things not on your list.
4. Weigh yourself one time per week, on the same day and at the same time of day.
5. Keep a record of your weight and your food intake. This will keep you accountable.
6. Set goals for yourself. Be specific and realistic. (example: I will lose 5 pounds by the end of the month)
7. Be positive! Avoid those around you who give you negative feedback and make you feel bad about yourself. Don抰 get down on yourself, this usually causes overeating.
8. Clear your cupboards and refrigerator of any foods that may cause you to fall off the wagon.
9. If you fall off the wagon, pick yourself up and start over. Do not turn one bad day into a bad week.
10. Do not skip meals! The key to weight loss is to keep your metabolism operating optimally and this cannot happen if you skip meals.

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