Sensible eating habits and moderate exercise are the keys to losing weight.

What most people don’t understand is that excess weight is, most often, the result of a nutritional imbalance in the body. The best way to get the weight off is by undertaking a nutritious way of eating (lifestyle) to return the body to an optimal state of health. A major by-product of being healthy, is the body ridding itself of excess fat.

Almost all weight loss products and programs pull the weight off the body at tremendous expense to the health picture, thus creating more of the condition that brought on the excess weight in the first place. This is one of the reasons so often the weight comes back on and is more difficult to get off after going on a fad diet. Ann Nicholson, a nutritionist, explains: “Each fat cell is surrounded by enzymes that act like crazy glue in attracting fat from foods and storing it in the body. Eating meals at regular times releases fat routinely and the enzymes take fat in slowly and systematically. But skipping meals, eating low-fat diets, eating meals that don’t satisfy hunger and going on fasts by taking diet pills, have the exact opposite results from what is intended. People don’t get thinner. Instead, more enzymes gather on the fat cells and suck up even more fat. Any weight loss is temporary: for every three months spent losing pounds, the starving enzymes take only one month to store a replacement” (Weddington, p. 11). In short, fad diets make you FAT.

The best way to lose weight is to:
• Restore health to the body.
• Allow the weight to come off naturally and in a healthy way.

The following program is not a diet. It is a nutritional program and a lifestyle to keep you slim and healthy. Therefore, you don’t have to deprive yourself of food. Lifestyles cannot be changed overnight. So don’t expect to follow it perfectly from day one. Understand that, from time to time, you will eat the wrong foods. When this happens, don’t feel guilty, just enjoy. The next day, pick up where you left off, with the right eating program. As time passes, and your body chemistry improves, you’ll find that your cravings for the wrong foods will diminish. Your desire for health producing foods will grow, and this way of eating will not seem so foreign!

Timing of Eating - Natural Body Cycles

You should eat in compliance with the body’s metabolic cycles. The body seems to have three different metabolic periods which cycle every 24 hours. Eating in compliance with these cycles will afford more efficient digestion, assimilation, cleansing and maintenance of the cells.

Elimination and maintenance cycle: From 4 am to noon, the cells of the body are dumping waste products, and manufacturing and/or repairing cells.

Digestive cycle: From Noon to 8 pm, the body’s metabolism is geared to digestion.

Assimilation cycle: From 8 pm to 4 am, the body is sending nutrients to cells.

Since digestion of foods demands a tremendous amount of energy, it would make sense to eat the biggest meal our body can digest between noon and 8pm. The earlier within this timeframe, the better (I personally eat my biggest meal between 3 and 5pm) (Cousens, pp. 101-102).


Breakfast:.

• Drink one glass of water with your Probiotics (acidophilus and bifidus), sprouts and algae supplements. Wait 15 to 20 minutes before eating breakfast.
• Breakfast can be some fresh fruits (your favorite) as a smoothie mixed in a blender with ground flax seeds, wild blue green algae and some water or fresh coconut water. Or,
• Eat a few fresh fruits or melon ( eat melons separately from other fruits). Or,
• A specific breakfast that Dr. Morter recommends in his book, Your Health, Your Choice, consists of one banana, one apple and one pear (p. 227).

Since the body’s metabolic cycles are geared for repair (cleansing and maintenance between 4am and noon), it would make sense not to interfere with this health maintenance process. Eating a light meal (fruit or fruits smoothie) or even nothing at all, except for water and supplements (probiotics, sprouts and algae), works hand-in-hand with the body’s cycles, thus promoting health and weight loss.

While we have been told that breakfast is the most important meal, it is in fact the least important. Most people eat breakfast not because they are hungry, but because they feel they are supposed to or because it is “breakfast time”. Eating a breakfast other than fruits or fresh juice, or consuming a stimulant, such as coffee, stops the health benefits the body is meant to do during the elimination and maintenance cycle.

In the beginning you may find that not eating breakfast or eating fresh fruits only, leaves you rather weak. Snack on different fresh fruits as often as you need to until lunch time. After a few weeks, you will find that you will do just fine throughout the morning with either just water or fresh fruits. You will be amazed at how energetic and light you will feel all morning.

Supplements to take with your breakfast (with fruits): wild blue green algae.

Supplements between breakfast and lunch: Enzymes once or twice with water on an empty stomach. A green drink powder mixed with water if you get hungry before lunch.

Lunch:.

Your body works best when your biggest meal is consumed at lunch time. It also works best when lunch is the only cooked meal that you eat during the day. Remember that your body is in it’s digestive cycle between noon and 8pm. It is best to eat your largest meal before 5pm. Gabriel Cousens, M.D., in his book Conscious Eating, confirms that it is best to eat cooked foods when the “digestive powers” are the strongest (during the day) (p. 101).

Many of you, however, work between 8am and 5pm, and it is very difficult, if not impossible to eat your cooked meal during the day. So, the best advice is to experiment to uncover which is the best time for you to eat your one cooked meal. This nutritional program needs to be easy to do and flexible for you.

The following food combining rules are recommended when eating your cooked meal:

Eat protein and carbohydrates separately. The reason is because amylase, the enzyme that digests starch, needs an alkaline environment. Protease, which breaks down protein, requires an acid environment. Mixing proteins and starchy carbohydrates such as meat and potatoes in the same meal results in poor digestion of both. But eating protein and starches separately allows both enzymes to function optimally (Morter, pp 220-225).

• Protein + vegetables = yes
Examples: Fish with vegetables or hard boiled eggs with vegetables.

• Starch + vegetables = yes
Examples: Brown rice or basmati rice with stir fried vegetables or avocado sandwich (breads should be from sprouted grains) or sweet yam with vegetables.

Different meal choices for lunch:.

Vegetables can either be steamed or raw. Use virgin (unheated) coconut oil or ghee (clarified butter) to cook with. Use butter if you wish for any cold preparation.

• Salmon and vegetables
• Crabs or shrimps and vegetables.
• Raw oysters and vegetables.
• Brown rice and vegetables.
• Yams and vegetables.
• Potatoes and vegetables.
• Boiled eggs and vegetables.
• Soft raw goat cheese and vegetables.
• Sprouted bread with avocado, tomato, cilantro, and olives.
• Vegetable soup and sprouted bread.

Supplements to take with your cooked meal: Coenzyme Q10 and wild blue green algae.

Supplements to take in between mid day and late meal: Enzymes once or twice with water on an empty stomach.

Dinner:.

Eat your last meal of the day between 5pm and 8pm. Keep it very simple and consume only fresh/raw foods. Cleansing or detoxification takes place at night when you sleep. Therefore, it’s best not to burden your elimination organs especially the liver with a heavy, protein-laden cooked meal late in the evening (Cousens, p.102).

Examples for dinner meals: Vegetable juice or vegetable salads with raw seeds or nuts (not salted).

If you have a hunger attack late at night, make sure you consume only raw foods; vegetables or fruits.

Supplements to take in between dinner and bed time: Enzymes once or twice with water on an empty stomach.

How much should I eat?.

You will notice that no serving quantities or sizes are given. This is because, generally, raw and nutritious foods will tend to satisfy the appetite easily, especially if the food is chewed slowly and thoroughly. Eat as much raw fruits and vegetables throughout the day as you want to.

Snacks:.

If you get hungry between meals you may consume one of the following; but no more than one at a time:

• Drink fresh squeezed lemon or lime juice mixed with water. (I get hungry a lot at night if I work late and this drink never fails to satisfy my hunger).
• Eat a piece of fresh fruit.
• Eat raw vegetables.
• Drink a glass of freshly juiced fruits or vegetables.
• Eat some raw unsalted nuts or seeds.

Cooking methods:.

Steaming, stir-fried or sauteed are the recommended methods of cooking. Use virgin (unheated) coconut oil or ghee for cooking.

Researchers at McGill University found that eating medium-chain triglycerides (MCT) like coconut oil can significantly reduce body fat, resulting in lower weight. Our recommendation is to use only coconut oil for cold or hot meal preparations. Several studies have shown that when people switch from using ordinary fats, such as corn or olive oils, to using a MCT oil like coconut oil, they can lose up to 12 to 36 pounds a year even when total calorie consumption remains the same (Fife, p.15).

Fluid consumption:.

Drink plenty of water, at least 10 - eight ounce glasses a day. Get in the habit of packing a water bottle around with you throughout the day. Drink 30 minutes before meals and/or at least one hour after meals. Do not drink liquids with meals (interferes with proper digestion).

Salad dressings:.

Make your own fresh salad dressing. Our favorite salad dressing has a sweet and sour taste to it. It is made from tamari sauce, organic apple cider vinegar and maple syrup. Or use fresh lemon and extra virgin olive oil.

Seasonings:.

Avoid salt. You may use butter (not margarine) on vegetables and potatoes after they are cooked. Tamari sauce may be used in lieu of other seasonings. Too much seasonings can cause water retention. You will find that after approximately 2 to 4 weeks your taste buds and your cravings will change, and that a lack of seasoning will be more enjoyable.

Foods to avoid:.

• Refined sugar and foods containing same.
• White refined flour and foods containing same.
• Salt (don’t use substitutes, just cut down).
• Red meats (beef, pork, mutton) and chicken.
• Fried foods of any type.
• Margarine.
• Canned foods.
• Coffee and tea (regular and decaffeinated).
• Soft drinks (regular and diet).
• Dairy products (cheeses, milk...etc.). If you want to eat cheeses, eat the soft, raw goat- based cheeses.

Guidelines for your supplement program:.

The following supplements will help you nourish your body, diminish your cravings, digest your foods better and reduce oxidative stress: acidophilus, bifidus, enzymes, a green drink mix, wild blue green algae, wheat sprouts and algae and Coenzyme Q10. Specifically why these supplements and how much to take is discussed in a separate article.

Exercise:.

Exercise is recommended a minimum of 3 to 5 days a week. Exercise increases your body’s efficiency of losing weight and maintaining health.

The aim is to create a steady pace, at least 30 minutes in duration, a few times a week: walking, special aerobics, calisthenics, cycling, swimming, etc.

A healthy fitness routine is one that pushes the body to burn fat. Consistency and duration are major keys. The body spends the first 10 minutes just burning up carbohydrates. After that it begins to burn fat.

REMEMBER, FOCUS ON EATING TO LIVE, NOT LIVING TO EAT.

References:
Cousens, Gabriel. (1992). Conscious Eating. Santa Rosa, Ca., Vision Books International.
Fife, Bruce. (2001). The Healing Miracles of Coconut Oil. Colorado Springs, CO: Health Wise.
Morter, Ted. (1976). Your Health Your Choice. Hollywood, Fl.:Fell Publishers, Inc.
Weddington, Diane. (1977). “Nutritionist: diets make you fat.” Contra Costa, p. 11.

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