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If willpower could overcome chemistry, there
would be no addiction.
The secret to weight loss is
not willpower... The secret to weight loss is changing the chemistry!
Follow this program and you can expect to lose at least 2
pounds of fat per week without hunger while you maintain or increase
your lean body mass (muscle) and reduce your risk of disease and slow or
even reverse some aspects of aging.
The answer lies in a comprehensive multi-faceted
strategy for getting rid of excess fat and reducing chronic sub-acute
systemic inflammation. Below is a system of steps you can
take that will work together synergistically to help you lose fat and
maintain or gain lean mass:
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Timing
Makes a Difference
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Control
Appetite and Satiety
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Avoid "Empty" Carbohydrates
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Smart Carbohydrates
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Measure and Calculate Percent Body-Fat, Lean Mass and
Daily Protein Requirements
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Eat
Adequate Protein Throughout the Day
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Smart Proteins
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Smart Fats
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Precede Each Meal and
Snack with Fiber
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Required Foods
Fiber
Fish
Fruit
Grapefruit
Yogurt
Oatmeal
Cinnamon
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Supplement
With Critical Metabolism Enhancers
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Important Additional
Supplements
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Water
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Exercise
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Sleep
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Expectations
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Suggested Reading
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Free Software Download
Timing Makes a Difference
Believe it or not, it makes a difference when you eat.
Food eaten early in the day has the effect of increasing your burning of
fat for energy and heat production. Food eaten late in the day has the effect of causing your body to store energy as fat.
Consequently, the most important meal of the day is breakfast. This
should be the largest meal of your day. As the day progresses, your meal
size should taper. Only the protein amount should remain fairly
constant. If you eat every three hours to stimulate your metabolism and
help prevent cravings, you will gradually find yourself being satisfied
with smaller portions without denying your appetite.
Following is a sample schedule:
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7:00 AM - Substantial breakfast with
adequate protein
10:00 AM - Small snack with adequate protein
1:00 PM - Lunch with adequate protein
4:00 PM - Small snack with adequate protein
7:00 PM - Light dinner with adequate protein
10:00 PM - (optional) Small snack with adequate protein
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Of course you can adjust the timing up or down a little
to suit your lifestyle but keep in mind the timing is tied to daylight!
Set an alarm if you have to but don’t allow more than three hours
between meals and snacks.
Control Appetite and Satiety
A Weight Loss Breakthrough - Control appetite and satiety
with new
Natural Appetite Control from the Life Extension Foundation.
Avoid "Empty" Carbohydrates
Carbohydrates are necessary because quality fruits,
vegetables and whole grains are so important to our health and all
fruits, vegetables and whole grains contain carbohydrates. However,
there are many carbohydrate sources that are not linked to healthy
fruits, vegetables and whole grains. White flour, white rice, potatoes,
corn,
white bread, pasta, sugar and fruit juices are all examples of "empty
carbohydrates" and should be avoided. These empty carbohydrates elevate
blood insulin levels without any corresponding benefit. Insulin has the
effect of causing your body to store food energy as fat and "locks up"
the fat in your fat cells so it cannot be burned for energy. Remember,
you cannot burn your stored fat while you have excess insulin in your blood!
Click here for a list of
foods to avoid (opens in new window).
Smart Carbohydrates
Rather than a no-carbohydrate diet choose smart
carbohydrates. Low-carbohydrate vegetables such as spinach, broccoli and
cauliflower are good choices. By eating these vegetables, satiety is
obtained without all the excess protein and fat of a no-carbohydrate
diet. Be careful, don't overdo the carbohydrates even if they are smart!
Measure and Calculate Your Percent Body-Fat, Lean Mass and Protein
Requirements
Download our
free software
download and use a fabric tape-measure and scale to calculate
your percent body-fat, lean mass and daily protein requirements.
Repeat the measurements weekly and keep track of your progress.
There will be some weeks that the scale alone will not tell the whole
story. You may actually gain some weight according to the scale while
fitting into your clothes better and becoming thinner. This is because
muscle weighs much more than fat and you will likely add muscle as you
burn the fat. Remember... Adding muscle is one of the "secrets" of
losing fat and keeping it off long-term.
Eat Adequate Protein
Throughout the Day (see our free software
download to calculate your protein requirements)
We store fat and carbohydrates in our bodies for use as
needed but not protein. While eating excessive protein can cause the
same insulin problems as empty carbohydrates, without adequate protein
spread out through the day, your body will rob protein from your
existing muscle structure to meet its needs.
Each of your meals and to a lesser degree even your
snacks should contain enough protein to maintain your lean mass. Keep in
mind that you don’t store protein and must supply it throughout the day
or you will lose muscle and the metabolic ability to burn off your
excess fat.
Smart Proteins
The best proteins are from animal sources like fish, whey,
poultry
and eggs (in that order). Plant sources of protein are not complete and can’t be used as
well by your body. When you choose your proteins, choose the ones that
are lighter in saturated fat content. Chicken, turkey, eggs, fish and whey are
best and are better than beef and pork. I don’t recommend cheese at all
for a source of protein. It is addicting and full of bad saturated fats.
Remember not to overdo the protein… Excess protein stimulates excess
insulin production just like excess carbohydrates.
Smart Fats
Smart fats are
pharmaceutical-grade fish oil, olive oil and coconut oil… virtually all
others are not desirable. Stay away from empty fats such as cheese,
salad dressing, mayonnaise etc. Deep fried foods are the worst. Take
pharmaceutical-grade fish oil and
CLA supplements.
Precede Each Meal and
Snack with Fiber
Modern science confirms that
fiber can help maintain normal body
weight by reducing food intake at each meal. The body processes a
fiber-rich meal more slowly, which promotes feelings of fullness or
satiety sooner. Dr. Perricone recommends
Golden Flax Crackers as one of
the best ways to include fiber in your diet. Eat 3 crackers before each
meal or snack.
Required Foods
Fiber - Precede each meal or snack with
Golden Flax Crackers. Two to four
crackers prior to each meal or snack. Fiber never tasted so good!
Read
the Article
About New Findings on Fiber,
Diabetes and Syndrome X (opens in new window)
Fish - especially Wild Alaskan Sockeye Salmon, at least
once per day.
Available in convenient
pouches or
cans... Probably the best single food source of protein and
essential omega-3 oils.
Fruit - apples, pears, peaches, blueberries, other
berries in that order. Three servings per day.
Grapefruit - Recent
studies show that the grapefruit diet really works! Eating 1/2
grapefruit with each meal was proven to aid weight loss
and reduce insulin levels in a study by
Dr Ken Fujioka, from the
Nutrition and Metabolic Research Center at Scripps Clinic, San Diego.
(www.scripps.org)
"The
research indicates a physiological link between grapefruit and insulin,
as it relates to weight management. The researchers speculate that the
chemical properties of grapefruit reduce insulin levels and encourage
weight loss.
The
importance of this link lies with the hormone’s weight management
function. While not its primary function, insulin assists with the
regulation of fat metabolism. Therefore, the smaller the insulin spike
after a meal, the more efficiently the body processes food for use as
energy and the less it’s stored as fat in the body. Grapefruit may
possess unique chemical properties that reduce insulin levels which
promotes weight loss."
Low or No-Fat Plain Yogurt - You can add fruit but don't
buy yogurt that already has fruit added. Look for quality yogurt that
includes live cultures. Two servings per day.
Old Fashioned Oatmeal - Do not use "quick" or instant
types. One serving per day (1/2 cup). Don't forget to accompany your
oatmeal with some additional protein in order to meet your protein
requirements. (see our free software
download to calculate your protein requirements)
Cinnamon - add to any foods you can. Great on yogurt,
fruit and oatmeal.
Supplement with
Critical Metabolism Enhancers and Anti-Inflammatory Nutrients
Natural Appetite Control – 3 gelcaps 30 minutes to 1 hour before
largest meal of the day. 3 additional gelcaps may be taken between meels
to reduce snacking. Do not exceed 6 gelcaps per day.
Fish
Oil (EPA
& DHA) with Sesame Lignans – 4 to 6 capsules per day
Life Extension Mix Tablets or
Life
Extension Mix Capsules – 9 tablets or 14 capsules per day in divided doses
Life
Extension Booster – 1 capsule per day
Coenzyme Q10
– 1 to 2 capsules per day (100 mg)
CLA with Guarana and Sesame Lignans – 2 capsules early in the day – 2 capsules later in the day
but before 4:30 PM
GLA with
Sesame Lignans – 1 or 2 capsules per day with meals
Green
Tea
(decaffeinated) – 2 capsules early in the day
7-keto DHEA –
2 capsules early in the morning on an empty stomach – 1 or 2 capsules 30
minutes to 1 hour before lunch
Chromium –
1,000 micrograms per day in divided doses
DHEA (25mg) –
Men, 2 capsules early in the day – Women, 1 capsule early in the day
Folic
Acid/B-12 – 6 capsules per day in divided doses
SODzyme – 3
capsules early in the morning on an empty stomach
Mitochondrial
Energy Optimizer – 4 capsules early in the morning on an empty stomach
Grapeseed
Extract with Resveratrol – 1 or 2 capsules per day
Blueberry
Extract - 1 or 2 capsules per day
TMG (Trimethylglycine)
– 2 tablets with breakfast
DMAE – 3 to 4
capsules per day taken in divided doses.
A few individuals find DMAE to be stimulating. If excitation,
restlessness, muscle tension or headache occurs, reduce dose and take
early in the day.
Important Additional Supplements
Melatonin –
As needed at bedtime to sleep well and wake up alert (1 to 9 mg.)
Water
Drink plenty of water. Water is required for the body to
break down fat so it can be burned. Drinking water makes it easier for
your body to get rid of the excess fat and can help to prevent or break
weight plateaus.
Exercise
Don’t overdo it but don’t neglect it either. You should
include both aerobic (120 to 145 heart rate) and strength training. Take
two non-consecutive days off each week to allow complete recovery.
Sleep
Do your best to get at least 8 hours of quality sleep
each night… Preferably during dark hours. See melatonin under important
additional supplements above.
Expectations
You can expect to
lose at least 2 pounds per week and not be hungry! If you stick to the
schedule, you will notice that your portion size will be much smaller
than you normally would eat. Hunger will not be a problem. It will take
some time before your body gets used to the new schedule… Be consistent
and persistent and you will be surprised at the results.
Suggested Reading
Protein Power: The High-Protein/Low Carbohydrate Way to Lose Weight,
Feel Fit, and Boost Your Health-in Just Weeks! -- by Michael R.
Eades, Mary Dan Eades (Contributor) - This book was the first to show
how to calculate protein requirements.
Free Software Download
Fat Loss Optimizer -
FatLossV1.exe - 1536.00KB (1572864 bytes) - This FREE program takes your measurements
from a fabric tape measure and a weight scale along with
your activity level to calculate percent body fat, fat pounds, lean pounds, goal
weight, pounds to goal weight, daily protein requirement, protein per meal and
protein per snack for either a 2 or 3 snack per day program. For instructions on
measurements etc, click on the blue question mark next to the entry.
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