The 6 Week Strategy
What have we learned so far?
Firstly, eating foods with too few nutrients is seriously bad for your health.
Second, a large amount of animal products in your diet correlates with a vast number of diseases. Finally, unrefined plant foods offer the best protection against disease and are the quickest path to long term sustainable weight loss.
The question is, how can we translate this knowledge into a health strategy that will:
– (1) help us achieve our ideal weight
– (2) maximize our health and well being
– (3) lets us enjoy our food while still achieving (1) & (2)
That is basically what the rest of the information featured on this site will focus on. We will first describe the exact steps that you need to take for the next six weeks of your life. Then we will show you how we can incorporate these principles into the rest of your life in a practical and sensible way, with more flexibility than the six week strategy that will include both vegetarian and none vegetarian options.
The Six Week Strategy
If you follow the Food & Dietz .com strategy precisely for the next six weeks, your body will undergo a remarkable transformation and you will be witness to its miraculous self healing ability. Provided you allow no compromise for the first six weeks, you will unleash a biochemical and physiological makeover that will change your life forever. You will be thrilled with how easily your weight drops and by the subtle changes you experience in your physical and emotional well being. Maybe even more meaningful than the weight loss, you will feel better than you have in years.
One of the most powerful motivators you can have is positive results. The more disciplined you are, the quicker those yearned for results will come. It will be hard at first, but as your body undergoes a deep clean you will experience a healing transformation. You will overcome deeply entrenched food addictions and immediately enjoy physical and psychological benefits beyond your wildest dreams. The immediate results will help keep you focussed. As you carefully follow the strategy outlined below, you will begin to see and believe that your elusive ideal weight is in reach and achievable. Set yourself the challenge of seeing just how far down you can get your cholesterol and triglyceride levels (lipids) and watch how quickly problems that you have endured for many years such as headaches, gastric and indigestion gradually disappear. Try not to deviate to much from the suggestions outlined below … once you start to see the incredible results the Food and Dietz .com Six Week strategy produces, you will never want to deviate from it anyway. The Six Week strategy gives your body time to adjust to a new way of living.You will notice that at the beginning weight comes off rapidly and quite easily, but this becomes more challenging as time goes by. Your taste buds will change … they will actually become more sensitive to the subtle flavours of natural foods esp fruit. Results beget results and after you have lost about 20 pounds, you will feel like exercising more and be thrilled again by even more spectacular results.
The Keys to Success
Raw Vegetables (including Salad)
Your number one secret weapon in your battle to lose weight is the power of raw vegetables. How? In a nut shell, because raw vegetables have a negative caloric effect … you can basically eat as much of them as you like. In fact, the more you eat the more you lose. How cool is that! Even better, because raw foods have a faster transit time through the digestive tract and result in a lower glucose response, they encourage more weight loss than their cooked counterparts. Now here’s the thing. To release the maximum impact from your secret weapon you must make it your goal to eat at least one pound (14 ounces) of raw vegetables per day. That may sound like a lot, especially if you don’t eat many raw vegetables at the moment. But if you remember that a small head of romaine lettuce is between 6 to 8 ounces, and a medium tomato or bell pepper is about 4 to 6 ounces … the goal will now become easily achievable. Tip … make sure you include such weight loss favourites as snow peas, red bell peppers, carrots, raw peas, tomatoes, cucumbers and sprouts. Don’t worry if these are not currently on your list of top ten favourite foods … many are an acquired taste and when your weight starts dropping off, you’ll grow to love them! When you remember that the entire pound is less than 100 calories of food and if you spread this out between meals, you should find it very easy to consume the full amount every day.
The next missile in your arsenal is cooked vegetables. Again the goal is one pound per day … but if this sounds too much, don’t force yourself … just eat as much as you can. Remember, one of the main secrets of your success is to eat large portions of the right food … not make yourself sick! Tips for the top: eat as many steamed or cooked green vegetables as you can. Cooked non-green nutrient dense vegetables such as eggplant, mushrooms, peppers, onions, tomatoes, carrots and cauliflower are unlimited as well. A pound of cooked vegetables on top of the pound of raw vegetables you have already eaten may sound a lot. But when you break it down it isn’t really. For example a serving of 1 1/2 cups of cooked kale weighs 7 ounces, 2 cups of cooked broccoli or Brussels sprouts weighs 11 ounces and 2 cups of cauliflower weigh 9 ounces. Go for variety in your cooked vegetables by using string beans, broccoli, artichokes, asparagus, zucchini, kale, collards, cabbage, Brussels sprouts, bok choy, okra, Swiss chard, turnip, greens, escarole, beet greens, spinach, broccoli, cauliflower, peppers, mushrooms, onions and every-bodies favourites … tomatoes.
Beans & Legumes
Not normally in most peoples top 5 favourite foods (!) but you may be surprised to hear that beans and legumes are viewed by nutritionists as among the worlds most perfect foods. Why do health professionals say that? Mainly because one of their chief benefits is that they stabilize blood sugar which has the affect of blunting the desire for sweet things and this helps prevent mid afternoon cravings … a big problem for many. Even a small cup of beans and legumes can help you feel full, but it is recommended in the Six Week Strategy that you try to eat a cup full every day. Beans contain both insoluble and soluble fibre and are very high in resistant starch. While the benefits of fibre are well known, resistant starch is proving to be another highly desirable component in a carefully managed and nutrient rich diet. The health benefits of Beans and Legumes are well known and their intake has been proven time and again in studies around the world to greatly improve longevity. A recent important longitudinal study highlighted the fact that higher legume intake was a major factor and the most protective dietary factor affecting survival among the elderly … regardless of their ethnicity.Consider beans your preferred high-carbohydrate food. They can be flavoured and spiced in interesting ways and you can eat an unlimited quantity of them. Try and eat some beans with every lunch. Among your choices, you can include chick peas, black eyed peas, black beans, cowpeas, split peas, lima beans, pinto beans, lentils, red kidney beans, soybeans, cannellini beans, pigeon peas and white beans.
Probably the easiest part of the Six Week Strategy, as fruits are totally delicious and most people love them anyway. As a minimum, try to eat at least four fresh fruits per day … more if possible … but definitely no fruit juice (see previous pages). Make your fruit consumption interesting … for example: Shred or cut up apples and oranges and add them to your salads to give them more flavour. Clementines are a nice addition to a green salad. Pineapple is good with vegetables esp when cooked with tomatoes. Frozen fruit is permissible, but avoid canned fruit because it is not as nutritious. Dried fruits should only be used in very small amounts for sweetening. Exotic fruits are interesting to try and will add variety and interest to your diet. Recommended are: blood oranges, persimmons and cherimoyas. Eat a good variety of bananas, blackberries, blueberries, clementines, grapes, kiwi fruit, kumquats, mangoes, melons, nectarines, oranges, papayas, peaches, pears, plums, raspberries, star fruit, strawberries and tangerines.
Starchy Vegetables and Whole Grains
If raw vegetables are your “secret weapon” in your war against obesity, then starchy vegetables and whole grains could be your Kryptonite! Remember those old “Superman” comics and movies? Kryptonite was that fictional green, crystalline material originating from Superman’s home world of Krypton, that emitted a peculiar radiation that weakens Superman, but was generally harmless to humans when exposed to it. In similar fashion, unrestrained eating of starchy vegetables and whole grains can seriously weaken, even sabotage your sincere efforts to lose weight through a nutrient density diet. While it can be said that wholesome high carbohydrate foods are a valuable addition to a healthy diet, they are much more calorie dense than none starchy vegetables. Therefore, cooked high starch vegetables and whole grains should be limited to one serving daily during the Six Week Strategy. It is suggested that diabetics, those who struggle to lose weight and those who want to lose weight fast restrict these foods altogether. If you eat large amounts of raw vegetables, beans, legumes and fruits you shouldn’t have room for too much more anyway! Examples of high calorie, starchy vegetables are corn, sweet potatoes, white potatoes, butternut squash, acorn squash, winter squash, chestnuts, parsnips, rutabagas, turnips, water chestnuts, yams and pumpkins.Examples of high calorie whole grains include barley, buckwheat, millet, oats, quinoa, brown rice and wild rice. So during the Six Week Strategy you may choose to have a cup of oatmeal or another whole grain at breakfast. On other days, save your serving of starch for dinner.
Nuts and Seeds
Although generally speaking, nuts and seeds are a healthy, nutritious food … like starchy Vegetables and whole grains, they need to be consumed with great caution. Why? In a “nut shell” (… sorry I couldn’t resist it), nuts and seeds contain an eye watering 150 to 200 calories per ounce! Of coarse a small quantity of these delicious little “calorie bombs”, perhaps sprinkled on a salad do no harm … say one ounce per day ( a small hand-full). In fact, in moderation nuts are a valuable addition to a healthy diet (provided your not allergic to them) as they are full of valuable nutrients and beneficial unprocessed fats. Nuts and seeds are ideal for salad dressings, particularly when blended with fruits and spices or vegetable juices eg tomato, celery and carrot. Always eat nuts and seeds raw because the roasting process alters their beneficial fats. Commercially packaged nuts and seeds are often cooked in hydrogenated oils, adding trans fats (also called trans-unsaturated fatty acids or trans fatty acids, a type of unsaturated fat that occur in small amounts in nature but became widely produced industrially from vegetable fats starting in the 1950s. They were mainly used in margarine, snack foods, packaged baked goods and for frying fast food. Packaged nuts are also full of salt, so should be viewed as totally off limits! Among the raw nuts and seeds recommended in the Six Week Strategy are almonds, cashews, walnuts, black walnuts, pecans, filberts, hickory nuts, macadamias, pignolis, pistachios, sesame seeds, sunflower seeds, pumpkin seeds, hemp seeds, chia seeds and flaxseeds.
The Six Week Strategy – A Summary
Eat as much as you want :
– all raw vegetables (goal 1 pound daily)
– cooked green and none green nutrient rich vegetables (goal 1 pound daily)
(examples of none green nutrient rich vegetables are mushrooms, tomatoes, carrots, cauliflower, eggplant, peppers and onions).
– beans and legumes
– fresh fruits (goal at least 4 daily)
– cooked starchy vegetables and whole grains
(including bread, potatoes, cereal, butternut and acorn squash, rice and sweet potatoes. Not more than one serving per day ie one cup).
– raw nuts and seeds (1 oz max per day)
– avocado (2 oz max per day)
– dried fruit (2 tablespoons max per day)
– ground flaxseeds ( 1 tablespoon max per day)
– all dairy products
– animal products
– between meal snacks
– fruit juice
– oils ( inc salad cream, mayonnaise and ketchup)