Temporary eating changes will only create temporary weight loss results. You want to rebuild lean muscle mass while eliminating fat. You should also be aware of the likelihood to “trade pounds”. Since muscle weighs five times more than fat, it is possible for you to see a substantial inch loss and re-sculpting of your body even when the scale remains the same.

These 5 easy steps make weight loss much more effective:

• Stop Dieting and Eat Realistically. Do not make drastic food changes that cannot be maintained long-term. Sweets, cheeses and snack foods are obvious areas that can most likely be adjusted. There is no advantage to eliminating items from any daily menu while trying to lose weight if those items will be eaten again when the desired weight goal has been achieved.
• Food Rotation. Rotate all foods every 24 hours. If chicken is eaten on Monday, avoid it on Tuesday. This rule applies to everything consumed, even those things that do not have any calories. Lettuce is an excellent example. If you eat iceberg lettuce on Monday, you should have bibb lettuce on Tuesday and romaine on Wednesday. The change will keep your metabolic level much more active and your body functioning more efficiently.
• Drink Water. Water is the only liquid that will flush fats out of the body. Water beverages such as coffee or tea are not water. Soda is not water. Everyone must drink six to eight 8-ounce glasses of water daily to eliminate the fats the body is breaking down. If you are having problems drinking water, drink it through a straw; you will drink two to three times more than drinking directly from a glass.
• Food Trading. Many food alternatives high in protein or low in fat calories can be substituted for food containing less desirable characteristics. Once educated about alternative foods, it is a lot easier to make smart choices. Grate your cheese, don’t slice it. Eat sugar-free popsicles or fat-free frozen yogurt instead of ice cream. Eat fat-free pretzels, not chips. Eat whole grains and avoid white starches; a sweet potato is better than a white potato, wild or brown rice is better than white rice. At any level, for any kind of food category, there is an alternative that is both satisfying and better for you.
• Don’t Deny Yourself. This is probably the most important step. No matter what food item is craved, be sure to include a serving or two of it in your meal planning for the week. It is human nature to eventually binge on those items we try to completely avoid until we have satisfied the body’s craving.

7-Day Prep & Cleansing Week

For best results, eat a “cleansing diet” for 7 days. This 7 day period stabilizes sugar levels, regains hormone balance, eliminates toxic build-up and prepares the body for weight loss. The eating guide for this 7-Day Prep Week is:

• Limit starchy carbohydrates (breads, rice, pasta, potato) to a single serving (approximately 20 grams) per day.
• Eat unlimited protein: seafood, chicken, turkey, beef, pork, eggs, soy products.
• 2 protein shakes or bar servings count as your starchy carbohydrate serving for the day.
• You may have hard cheeses, low fat cottage cheese and plain yogurt without fruit.
• Eat unlimited non-starchy green vegetables such as lettuce, spinach, broccoli, asparagus, green peppers, green onions, cucumbers and celery.
• Avoid most fruits. You may have a handful of blueberries OR strawberries OR raspberries OR blackberries once or twice each day.
• Drink eight, 8-ounce glasses of water each day (64 ounces).
• You may have coffee, tea, iced tea or water. No soda, diet soda, alcohol or juices.
• 5-6 small meals are preferred over 2-3 large ones. Try not to eat after 7:00 PM.

By the third or fourth day, when your sugar/glycogen stores are depleted, your body will begin to convert from being a “sugar-burner” to a "fat-burner". By day four, cravings should be gone and you will start to feel more energetic and in control. If you experience headaches or fatigue the first four days, it is because your body is going through carbohydrate withdrawal. Simply take aspirin or whatever pain reliever you would usually use for headache discomfort. A protein snack will also help you feel better.

Then What? What Should I Eat?

DON’T DIET. Fit America MD does not believe in dieting. Diets, by their very definition, are thought of as ‘temporary’. To obtain safe, permanent weight loss, you need to eat the same way while losing weight as you intend to eat after you reach your goal. We believe you should eat by category rather than weigh, measure and plan everything you put into your mouth. That way, you eliminate a pre-occupation with food and can make eating less complicated.

Every food group does not need to be included at each meal; simply balance your food during the course of the day.

• Eat as much lean protein as you can daily. Eat a minimum of 10 - 12 ounces of lean protein each day. You can eat more but not less than 10 - 12 ounces. Protein includes items such as meat, seafood, poultry and tofu.
  
  
• Fruits & vegetables are unlimited daily. Focus on green leafy vegetables unless on blood-thinning medication. Cantaloupe, grapefruit & apples are unlimited.
  
  
• Limit high sugar fruits. Fruits like watermelon, pineapple, bananas, berries, etc. should be limited to every other day.
  
  
• Limit dairy to 1 serving daily. If eggs are eaten for breakfast, do not have cheese for lunch. 1 glass of milk is a ‘freebee’ for coffee, cereal, etc.
  
  
• Eat 2 starch servings daily. A sandwich eaten for lunch and a potato, rice or pasta side dish at dinner is acceptable. If pasta is going to be eaten as an entrée, be sure you eat adequate protein throughout the rest of the day. Stay away from white starches; eat only whole grains.
  
  
• Drink water. Eight 8-ounce glasses of water should be consumed daily. Water is the only way to flush fats from the body. Coffee, tea or other beverages are not water. Responsible alcohol consumption is acceptable. Remember, alcohol is a depressant that will slow your metabolism.

Meal planning really can be this simple. Don’t diet… just EAT! When you get into the habit of making smarter choices, cravings for poor ones will subside. Just remember, you need to find healthful habits that you can maintain forever. Temporary eating changes only meantemporary weight changes. If you go back to eating the way you did when you were heavier, your body will go back too!

Basic Food Guidelines

(choose low fat food whenever possible)

Fit America MD products or dietary guidelines are not meant to diagnose or treat any health issue. If you are taking medications or have any medical condition, consult your physician before using this or any nutritional products or programs.