NutritionalUpdates.com
NutritionalUpdates.com
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Nutrition for Obesity Dietary Principles:
* Maintain low caloric intake - 1,000 to 1,500 calories a day.
* Maintain a low fat, high fiber diet.
* Eat meals immediately after exercising, before you cool off.
* Elimination/rotation diet, rotation diet, rotation diet expanded
Therapeutic Foods:
Spirulina, cucumber, watermelons, squash, pomegranate, parsley, and zucchini squash
Fresh Juices: (Try each one until you find a juice that benefits you.)
Beet greens, parsley, and celery Parsley, grape, and pineapple Lemon
Foods to Avoid:
Any food that produces an intolerance, fatty meats, pork, barley, bacon, buckwheat, shellfish, dairy products, chewing gum, soft drinks, chips, other fried snack foods, spicy, fried, fatty, salty, processed or refined foods; raw foods and fruit in excess, sugar and sweets; (this category includes not only cookies, cakes, ice cream and candy, but honey and dried fruits); coffee, teas and colas containing caffeine, and alcohol.
Sample Diet #1: 1,000 calories a day, 70 grams protein, plus 625 mg. calcium, 18 mg. iron, and 400 mg. ascorbic acid
BREAKFAST: Select one:
A) Vegetable salad: tomatoes, cucumbers, peppers, lettuce, green onions, radishes, and cabbage; with 1 Tbsp. olive oil; 1 slice whole wheat or rye bread; 1 cup plain (non-fat) yogurt
B) 2 fresh fruits, in season and 10 raw almonds
C) Grapefruit or watermelon or other melon
MORNING SNACK: Herbal tea
LUNCH: Vegetable salad with 1 tsp. olive oil or 1 Tbsp. avocado dressing or tahini; 1 slice whole wheat bread or 1/2 cup brown or whole grain rice (cooked); 1 egg (not fried) or 1 Tbsp. non-fat white cheese or 1/4 cup water packed tuna or 1 oz. Swiss or other hard cheese or 1 cup plain nonfat yogurt
AFTERNOON SNACK: 1 serving of fruit: 1 apple or pear, 1/2 grapefruit, 1 orange, 2 mandarins, 1/2 banana, 1 peach, 1 guava, 2 apricots, or 2 plums
DINNER: Vegetable soup, 4 oz. chicken, fish, or turkey without skin (not fried), or 3 oz. beef or 2 1/2 oz. liver; 2 types steamed vegetables: carrots, zucchini squash, cauliflower, broccoli, spinach, celery, onion, eggplant, beet, cabbage, green or yellow beans, or pumpkin; or a salad
EVENING SNACK: 1 serving of fruit
Sample Diet #2: 1,500 calories a day, 80 grams protein, plus 800 mg. calcium, 22 mg. iron,, 550 mg. ascorbic acid
BREAKFAST: Select one:
A) Vegetable salad: tomatoes, cucumbers, peppers, lettuce, green onions, radishes, and cabbage; with 1 Tbsp. olive oil; 1 slice whole wheat or rye bread; 1 cup plain (non-fat) yogurt
B) 2 fresh fruits (semi-sweet) in season and 20 raw almonds
C) Grapefruit or watermelon or other melon, with 1 cup nonfat yogurt
MORNING SNACK: Herbal tea
LUNCH: Vegetable salad with 1 tsp. olive oil or 1 Tbsp. avocado dressing or tahini; 2 slices whole wheat bread or 1 baked potato (plain), or 1 cup whole grain rice (cooked); 1 egg (not fried) or 1 Tbsp. white soft cheese or 1/4 cup water-packed tuna or 1 cup nonfat yogurt or 1 oz. yellow hard cheese
AFTERNOON SNACK: 1 serving fruit: 1 apple, pear, orange, peach, guava, or 1/2 grapefruit, or banana, or 2 plums or apricots, or watermelon or melon
DINNER: Clear vegetable soup, 4 oz. chicken, fish, or turkey without skin, (not fried), or 3 oz. beef or 2 1/2 oz. liver; 2 types steamed vegetables: 1 baked or steamed potato or 1/2 cup rice, corn, peas, lentils or other legumes
EVENING SNACK: 2 servings of fruits, 8 raw almonds, pecans or walnuts, or a handful of sunflower or pumpkin seeds
Specific Supplements:
Vitamin C - 1 gram 3 x day
Coenzyme Q10 - 25 mg. a day
Evening primrose oil - 2 to 4 grams a day
L-glutamine - Take as directed.
Tyrosine - 500 mcg. 2 x day |
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