Weight Loss Watcher

This is one diet plan which works on the principle of improving metabolism by boosting digestive health.The author had his own clinical experience and from that derives that the process of eating what and when is directly proportions to the amount of weight to gain or lose.

Digestive problems?

The amount factors that can hinder in digestion are quite a few; intestinal bacteria, refined sugars, intestinal lining health, parasites, yeast to name a few.

The main food this diet propounds is lean proteins, essential fats, fibers and carbs which do not break down easily, it does not ask to stay away from any food group or any kind of pills or potions are advised.

What is this diet plan?

• Initially it is a 7 day diet, which can be stretched to 14 days as per convenience and need, this targets the digestion and fermentation in the intestine. This is backed by-
• A long-term plan for eating, this can be followed for life and incorporated into your lifestyle, this makes a person lose weight by exercise and a balanced diet plan.

The 7-day diet

The initial diet has a 7 day time; this includes the consumption of stimulants, carbs and saturated fats. This lowers cravings for food and there is also a decrease in symptoms like bad breath, skin breakouts and mild diarrhea.

This needs the preparation and needs you to keep a record of the food and drink you have consumed over the past 3 days and your patterns for food consumption including the physical and emotional state that you were in.

Sample meal plan for Day 1:

Breakfast	Glass of hot water with juice of 1/2 lemon
	Cinnamon porridge
Snack	200ml (7oz) clear soup
	4 strips of pepper (capsicum) - 2 red, 2 orange
	1 stick celery
	1 tbsp pumpkin seeds
Lunch	Broccoli & tomato sandwich with tofu or tuna
Snack	200ml (7oz) clear soup
	Plain cottage cheese spread on 1 rye crispbread, topped with 1 pinch garam masala
Dinner	Tomato & rosemary soup with mixed beans or shredded omelet

The Plan for Life

This aims at a healthy lifestyle and constant weightloss and subsequently maintaing the weight. This gives 10 basic commandments :-

Food Doctor Principles

1. Eat protein along with complex carbs - use correct combinations and proportions depending on which meal and which type of protein and carb source
2. Stay hydrated - minimum 6 glasses of water daily, no alcohol except with a meal and less than 3 times a week
3. Eat a wide variety of food - while being wary of any food intolerances you have, and also of high-gluten grains
4. Eat frequently - little & often is best
5. Eat breakfast - don’t skip this important starter for the day
6. Avoid sugar - foods with added sugar or sugar in all its forms are best left out
7. Exercise - use a regular exercise program
8. Follow the 80/20 rule - stick to the plan for 80% of the time, and for the other 20% you can indulge a little or be less rigid
9. Make time for eating - sit down & enjoy!
10. Eat fat to lose fat - consume essential fats only, to make up no more than 30% of your total energy intake

Sample Recipe

Fresh fillet with lime

• 200g (7oz) firm white fish fillets
• Juice of 1/2 lime
• 1 large clove of garlic, sliced
• 50g (2oz) chick-pea flour
• 1 tbsp fresh parsley, chopped
• 1/2 lime cut into wedges

Cut fish into 2.5cm (1in) wide strips. Place them in a shallow dish, squeeze lime juice over the top and season with freshly ground black pepper.

Heat 3 tbspns vegetable oil in a frying pan. Cook clove of garlic fro about 5 minutes and discard.

In a separate shallow dish, sprinkle flour thinly, lift fish from lime juice, coat in flour, than cook in garlic-flavored oil for 1 minute on each side until golden. Lift out pieces with a slotted spoon, drain on kitchen paper for a few seconds and divide between two plates. Scatter with chopped parsley and lime wedges, then serve.

For lunch, add vegetables and a tablespoon of mashed potato.

For dinner, increase portion sizes slightly, omit potato, and serve with a variety of steamed vegetables.

Filed under: Diet Programs