Fundamentals
Eat as many as your calories as possible from unprocessed plant foods
Lower your calorie density
Increase your intake of fiber
Increase your intake of water rich foods
Eliminate animal based foods
Lower your intake of added fats
Choose plant-based sources of fat high in water content
Eat most of your calories earlier in the day
Stop eating after 7pm
Tips and Tricks
Pre-load meals with water, fresh fruits, or vegetables
Regularly consume dark greens
Only eat higher glycemic foods as part of a larger meal
Add these daily doses to your meals
2 tsp of vinegar
¼ tsp black cumin (different from regular cumin)
¼ tsp of garlic powder
1 tsp ground ginger
2 tsp of nutritional yeast
1 tsp regular cumin (break this across two meals)
Supercharge Your Weight Loss
Engage in periodic calorie restriction via a low calorie day strategy
Get clearance from a medical professional first
Shoot for about 800 calories on your low calorie day
Focus on high nutrient rich, complex carbs on calorie restricted days
It does not matter if you consume your calories all at once or spread them out (but stop consuming by 7pm)
Have some calories in the morning to satisfy your body’s need for glucose as brain fuel
Avoid protein supplements
Avoid fasting
Incorporate exercise, especially resistance training
Ideal Waist Circumference: Less than 37 inches for men, and less than 31.5 inches for women
Ideal Waist-to-Height Ratio: Less than 0.5 (your waist should be less than half of your height)