ten-commandments-of-weight-loss

1)  THOU SHALL EAT LESS, BUT THOU SHALL EAT ENOUGH.

This is the most important principle. Food is fuel and one must consume enough to grow, renew, think, to function, and to enjoy but it has to be healthy food and less of it to maintain a proper weight.  Moreover eating fewer calories generates less oxidative stress which damages cells and is the only proven factor to prolong longevity.

2)  THOU SHALL EAT THE PEELS AND THE SKINS AND TOSS THE PULP.

Most of the nutrition is in the peels and the skin, (the flavonoids), bioflavonoids, fiber, and the anti-oxidants of fruits and vegetables are in its covering. The pulp contains some vitamins, but is the source of calories, carbohydrates, and simple sugar.

Read the Rest of the TEN COMMANDMENTS OF WEIGHT LOSS

3)  THOU SHALL EAT IN TECHNICOLOR.

Variety is the spice of life and each color confers different nutrients that protect cells and improve their function. Greens, yellows, oranges, reds and purples each contribute to the enjoyment and benefit of food.

4)  THOU SHALL NOT PARTAKE IN FOODS THAT ARE PACKAGED, BOTTLED OR CANNED.

(If it is packaged, bottled or canned, it should be banned.)  The processing of food to enhance its flavor, shelf life, or attractiveness only adds calories and potentially harmful additives.

5)  THOU SHALL HYDRATE BUT NEVER WITH CALORIC BEVERAGES.

Drinking eight glasses of water is a myth and occasionally maybe harmful. Consuming enough liquid is essential to good health and to not feeling hungry. Fluids should be consumed before the meal ideally with a fiber supplement that has no calories such as psyllium seed products, e.g. Citrucel, Metamucil. A glass of water 10 to 15 minutes before eating stretches the stomach and is a signal that decreases hunger or overeating.  Drinking during the meal creates more air swallowing which leads to gas, making you feel overly full and uncomfortable.

6)  THOU SHALL EAT YOUR SALAD AND VEGETABLE FIRST AND THOU SHALL EAT SLOWLY AND EAT HIGH FIBER, LOW CALORIC AND DENSITY FOODS FIRST.

The ubiquitous bread basket contributes to bulging American stomachs. Always ask the server to remove the bread. Drink a non-caloric liquid with fiber before you leave the house and then order carefully.  Chose a salad first and then an appetizer as your main portion. This is more interesting, healthier, and cheaper and will prevent restaurants from contributing to your belly bulge.

Dip, don’t douse. Use veggies as a first course, low calorie low salt soups are also a good filling starter.

7)  THOU SHALL INSCRIBE ALL THAT ENTERS YOUR MOUTH.

Be accountable to yourself and your physician.

Weight loss is proven to be enhanced by maintaining a diary. It makes food choices conscious, and it allows you to review your behavior or share it with your doctor or nutritionist. Numerous articles confirm that keeping a diet is correlated with successful and permanent weight loss.

8)  THOU SHALL AVOID ALL THAT LOOKS LIKE THE DEMON – WHITE POWDER POISON COCAINE.

I ask my patients if they know what cocaine looks like. They look aghast I remind them they have seen “Scar Face” or other films and you know that it is white powder and harmful. Salt, sugar and flour are insidiously poisonous to your body and prevent you from achieving and maintaining an ideal weight.

9)  THOU SHALL GRAZE, NOT EAT BIG MEALS.

Fueling your body with a little bit all day long is more efficient as ideally an airplane would be more efficient if it is not carrying the weight of the fuel. Eat only when you are hungry and in small amounts. Avoid large meals.

10)  THOU SHALL USE FRUITS, NUTS AND NO CAL JELLO AND PUDDINGS FOR TREATS AND DESERTS.

These are healthy alternatives but don’t overdo. They contain calories. I prefer Omega-3 rich walnuts and almonds, unaltered.  Eat one at a time because they are rich and ten are the maximum. Nonfat and low calorie yogurt is another option.

 

These are the TEN COMMANDMENTS OF WEIGHT LOSS