Weight Loss Meal Plans

I have has discovered the perfect eating plan, guaranteed to help you LOSE FAT and PRESERVE MUSCLE! That's right. After years of searching, I can virtually guarantee weight loss! Safe, inexpensive, and completely effective, this weight loss plan is perfect for anyone, from couch potatoes to competitive athletes. You will lose fat and be on your way to optimum health. Blood pressure will normalize, aches and pains will diminish, and you'll have more energy than you've ever had. Sound too good to be true? Remember, results are guaranteed.

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For those of you who would like to try my weight loss program (actually it is a lifetime eating program) on your own, a general outline of the approach is presented below. Many individuals will be able to use this plan successfully without help from a therapist or coach. But if you find that your cravings are too strong, or you're doing a lot of "emotional eating" then it would be be a good idea to get professional assistance to help you to stick to this very powerful eating plan.

The Fat Burning Eating Plan

This is a program for you to lose weight (fat) and get fit and feel good, physically and mentally. This is not a diet. It is an eating program that you can live with (live well with) for the rest of your life.

Requirements for a lifelong eating program

1. It must result in excellent weight management. You must lose weight if you are overweight and maintain you ideal weight once you achieve it, simply by following the eating and exercise guidelines.

2. It must result if fat loss, not muscle loss. Muscle is precious and you never want to lose any. In fact you want to be able to grow muscle, especially as you get older. Unfortunately, most diets result in significant muscle loss and this is a bad way to weigh less. (The worst way is to get really sick.)

3. It must provide high energy. Anything less than this is useless and dangerous.

4. It must yield excellent health. If it makes you sick or weak it's no good.

5. It must be sustainable over a lifetime. It can't be a restrictive diet, one that keeps you away from foods you really need.

6. It helps if it's affordable.

The above eating plan meets all the above criteria.

This is a very simple plan. You eat moderate protein, moderate to high good fat, and very low carbs. You choose your foods from groups that have proven right for your blood type. That's it in a nutshell. The net result of eating this way is that you become a FAT BURNER, capable of burning fat all day long, even while you are sleeping.

Benefits of becoming a FAT BURNER

As a Fat Burner you will burn fat all day long, even during sleep, resulting in dramatic weight loss. You will save muscle and actually get stronger. Your blood pressure will normalize and you will reduce the build up of plaque in your arteries. This is an extremely heart healthy eating plan. Your blood sugar will drop to healthy levels and you will reduce inflammation throughout your body. You will feel so much better and you will have incredible energy as your body burns the virtually endless stores of fat in your body. Fat is a far more efficient fuel than sugar, and you will notice this increase in energy very quickly (although not necessarily in the first 10 days when your body is making the transition to fat burning.)

Protein

You eat a moderate quantity of protein, the kind that is right for your blood type. Protein will come from fish, lean meats, eggs, and beans, depending on your blood type. More on protein later.

Fat (Good fat)

You become a fat burner by eating fat. Eating fat tells your body that it is safe to use fat as fuel, that fat is in good supply. Eating lots of carbs, on the other hand, tells your body to burn sugar as fuel. If you burn fat as fuel you will lose the excess fat in your body while preserving your muscle. If you burn sugar as fuel, you will tend to store fat and this excess fat will create hormone imbalances that in the long run will result in muscle loss. Belly fat is especially problematic. Belly fat produces estrogen, which for men is a bad thing. Too much estrogen disrupts the testosterone - estrogen balance and yields loss of libido and strength. Too much estrogen for women is bad and is a risk factor for cancer and other hormonal disorders such as fibroids.

Good fats are the Omega 3 fats from fish and nuts, as well as the monosaturated fat from olive oil (extra virgin). You can have limited amounts of saturated fat from meats and dairy products, according to your blood type.

Carbohydrates

Carbs are not necessary for life or health. Protein and fat, plus the fiber, minerals, and phytonutrients from vegetables are all that are necessary to live well. And of course, a lot of water. But carbs are useful under conditions where intense effort is required. Therefore athletes or others whose work or play requires physical intensity can have two high carb meals per week. This will give you the carbs you need to perform at peak capacity, yet still allow you to remain a fat burner. This is truly the best of both worlds. When I am training for racing, I'll schedule my two carb meals around my hardest workouts so usually I am eating carbs for dinner on Tuesday and Saturday. You can also sneak in some carbs for lunch on your carb days and still remain a fat burner. Also, just for variety or taste you can get away with a small amount of carbs on a daily basis (an apple, for example) and remain a fat burner. Of course, as with protein and fat, the carbs that you do have should come from the list for your blood type.

Becoming a Fat Burner

If you are overweight then you most probably are a sugar burner. You've been storing too much fat while burning the sugar. To become a fat burner do this: For the first 10 days of the Schooler Eating Plan eat no carbs at all. That means no fruit, potatoes, pasta, bread, rice, grains of any kind and of course no sugar. Eat lots of vegetables, moderate protein, and plenty of olive oil or almond oil. You can eat nut butters like almond butter and cashew butter, and take some extra fish oil as a supplement. And very important, drink lots of filtered water, at least 8-10 glasses per day. Be very strict about all this for the first 10 days and you will transition from sugar to fat burning. Expect to feel a bit different during this transition time. You may feel some fatigue. You may have some cravings for the food you are leaving behind. You can deal with this. Just stick with the program and by the end of the 10 days you will feel much more at ease and comfortable eating this way. Once you are a fat burner then all you need do is stay a fat burner. The hard part is over and now you can introduce some carbs as discussed above. If you are not engaged in intense physical activity, skip the 2 carb meals each week, but do allow yourself a small amount of carbs daily, as per you blood type.

Blood type eating

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OK, so what's all this about blood type. Find out your blood type. You are either Type O, Type A, Type B or Type AB. You don't need to know if you are Plus or Negative. Then get yourself a copy of Eat Right 4 Your Type by Peter D'Adamo. This book presents lists of foods that work like medicine in you body (Beneficial), have a neutral effect, or act like poison in your body (Avoid). The lists are based on research that shows how each food affects your blood. All this is explained in detail in the book. He also points out which foods in particular are either helpful or harmful for losing and maintaining weight. For your convenience, I've listed these foods below. But you must get the book to find out all the other foods that you need to eat or avoid. Failure to follow these guidelines will slow your weight loss progress and keep you from optimum health.

Blood type eating

Avoid the foods listed and Eat the foods listed, for each blood type. This will truly individualize the Schooler Eating Plan for you and help you achieve optimum health.

Type O

Avoid

Wheat, corn, kidney beans, lentils, cabbage, brussel sprouts, cauliflower, mustard greens

Eat

Kelp, seafood, iodized salt, liver, red meat, kale, spinach, broccoli

Type A

Avoid
Meat, dairy, kidney beans, lima beans, too much wheat

Eat
Soy foods, vegetables, pineapple, olive oil

Type B

Avoid
Corn, lentils, peanuts, sesame seeds, buckwheat, wheat

Eat

Green vegetables, meat, eggs and low fat dairy, liver

Type AB

Avoid

Red meat, kidney beans, lima beans, seeds, corn, buckwheat, wheat

Eat
Tofu, seafood, dairy, green vegetables, kelp, pineapple

The above recommendations for each blood type are targeted for weight loss only. The book details all the other foods that are beneficial or harmful for overall health and well-being. I urge you to read the book and begin to integrate D'Adamo's recommendations into your daily eating.

What about exercise?

The eating plan outlined above is so powerful that you will lose weight without exercise. But to get the most out of this plan, and the most out of life, you absolutely must do regular physical movement. Now it doesn't have to be anything fancy or expensive. Personally, I like walking as the best overall kind of movement. Its free, relatively easy on joints and tendons, a good fat burner, and something you can do just about any time and place. To begin, start easy with a 10-15 minute stroll and gradually build to 45 minutes to an hour daily. Walk at a comfortable pace and enjoy the solitude and surroundings. This time can be your daily meditation and a great way to relieve stress.

RESOURCES

The preceding eating plan is an integration of the ideas of several individuals, all of whose books are listed below. I encourage you to read the books, for they are truly a wealth of health information.

 

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