Hydration is the most important component of human diet. Water intake should be continuous throughout the day to reach total amount of 2-3 liters/24 hours (depending on the individual). Healthy body needs to contain about 75% of water. More water means less fat in the body.
High protein low calories food is the best choice during phase 1 to reach preliminary goal and phase 2 to reach definite goal. During maintenance phase 3 majority of meals should contain high protein low calories. You may have other food as well but in moderation. You may have a sweet and fatty desert if you wish but not every day, once a month or once a week (depending on your metabolism) – this is going to be your new habit. You may eat everything – in moderation. High protein low calories food is available in our store online.
Dietary composition is different for each individual and may vary depending on the allergies, season of the year, state of health and disease. A different diet would be recommended for somebody with diabetes and different for somebody with kidney disease or thyroid problem. In general food intake must be adjusted according to content of nutrients (protein, carbohydrates, fiber, etc..) as well as calories consumed per day.
Portions – use a large plate for a small amount of food. Plated meals rather than family style food display on the table facilitates reasonable portion control.
Schedule your meals wisely: large breakfast, medium lunch, and small dinner. As far as I see, we practice just the opposite schedule in our society. My grandma used to say, “have your breakfast alone, lunch with your friend and dinner – give it away to your enemy”. In our society dinners are usually the biggest meals, when all family comes home in the evening and socializes at the dinner table. Give yourself at least 45 min to consume a meal. Eat slowly. Our brain gets the signal of satiety with some delay – after 20 minutes of stopping sensation of hunger. Do not eat after 6 pm. Instead, have a pleasant activity scheduled before bedtime. Look forward to a nice walk, good book, relaxing conversation and favorite music or aromatic warm bubble bath before going to sleep.
Cravings may be reduced and eventually eliminated with behavioral modification techniques. Discovering yourself and engaging in activities that bring you joy, finding a passion and purpose will eliminate cravings and you will stop eating without being hungry. Food for gratification will not be uncontrolled.
Food supplementations/vitamins are a very important part of the diet since our food requires vitamins, antioxidants, and microelements supplementation. Vitamin composition is recommended by your doctor on an individual basis because the medications and medical conditions need to be considered while prescribing vitamin supplementation. Vit D3, B 12, Vit C, folic acid, calcium, magnesium, zinc, fiber, and antioxidants are paired with natural products which will increase metabolism and facilitate elimination of unwanted adipose tissue (fat). Food supplements which increase metabolism and promote burning fat are used during phase 1 and phase 2 only. They may be sometimes used in Phase 3 as prevention of weight gain before the holiday season, before a wedding or other event that is likely to result in weight gain. usually it takes 3-5 weeks to take effect of metabolism enhancers – therefore please plan accordingly.
