10 Simple Steps for Permanent Weight Loss


This simple plan works.

It’s not a diet, but rather a lifestyle. It’s not complicated, but it can be enhanced with innumerable tasty recipes that consist of the basic foods I have listed here. Many have the desire to eat a plant-based diet and to lose weight, but are unable to accomplish it, I believe, for two reasons.

First, they generally don’t eat enough at a meal and are hungry. A plan like that doesn’t last long! And secondly, they choose a plan that requires a lot of cooking and soon find that it doesn’t fit their busy schedule. With under 10 basic recipes, this plan can be full of variety and flavor. The recipes are simple, using a slow cooker or baking in the oven overnight. Simple recipes for all foods listed below are in my book, The Total Vegetarian Cookbook. Some recipes are posted on this website, www.totalvegetarian.com .

There are many reasons a plant-based diet is the healthiest and will achieve lasting weight loss, and I will be presenting information relative to that on this blog in coming days. Bon appétit!

 1. Lemon water upon rising, 2-4 glasses, 45 minutes before breakfast

2. Quiet time of prayer, reading and meditation while you drink your water

3. Stretch and walk outdoors, 20 minutes, build up to 45-60 minutes

4. Whole grain breakfast consisting of fresh fruit, cooked cereal, granola, ground flaxseed, soymilk or nut milk, and 6 walnut halves or almonds

5. Water, 4 glasses, start 1 hour after breakfast

6. No snacking

7. Plant-based lunch, 5 hours after breakfast, consisting of a large salad, any kind of beans and brown rice or quinoa, steamed broccoli, squash, or leafy greens, whole grain bread or crackers. If you feel you must have some kind of dessert, have a couple walnut-stuffed dates or a few raisins and nuts or granola.

8. Water, 3 glasses, start 1 hour after lunch

9. One piece of fruit for supper 5-6 hours after lunch, but 3 hours before retiring. Skipping supper will result in better digestion, more refreshing sleep and faster weight loss. Herb tea sweetened with stevia is an excellent choice for the evening.

10. Strength training with simple hand weights sometime during the day

Keep smiling, have fun and look forward to what you are gaining by the pounds you’re losing!
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