DIETING

FOCUS ON YOUR GOAL WEIGHT

FOCUS ON YOUR GOAL SIZE AND SHAPE

FOCUS ON YOUR EATING PLAN

DON'T CHEAT


Strive for excellence_______ Exceed yourself



Love your friend______ Speak the truth



Practice fidelity_____ Honor your mother and father


These principles will help you master yourself, make you strong, give you hope, and put you on the path to greatness." Joe Weider Trainer of Champions.

Dieting is a metaphor for living a virtuous and a grateful life. You show your gratitude for the life you have been given by taking care of yourself and eating well.

Dieting is a battle ground for learning patience. Don't snack tonight. Dieting is a process that calls for honesty and no cheating. If you cheat on your diet you get pinched and go to fat jail.

Dieting is a way to learn responsibility and develop eating skill. You can eat like a kid and eat what you feel like and not eat what you don't feel like eating. You can be as irresponsible as you like and you will find out the consequences that await bad choices and irresponsible behavior. You will feel happy and enjoy life the most when you are healthy. You will not feel good when you get sick from bad eating habits.

You will learn to educate yourself about what to eat, which foods and how much. That is your parents' responsibility to some point and then it is yours. Or you can eat like a dummy and eat in the car after a visit to the drive-through window while talking on your cell phone. You can express your reverence for life by eating right and making good choices. You can be profane and vulgar and low and eat like a slob. The choices are yours. It is only good to get what you want if what you want is good for you and your family and your society. Other than that, getting what you want just makes you an addict and a slave to the people who control what you want.

THE WEIGHT LOSS DOCTOR DIET:

You may eat 10 calories per pound of desired weight. If you want to weigh 120 pounds, you may eat 1200 calories a day. If you want to weigh 150 pounds, you may eat 1500 calories per day. If you want to weigh 200 pounds you may eat 2000 calories per day.

Using this metric, the last ten pounds are hard to get off. So to lose the last ten pounds you have to eat 400 calories less per day until you achieve your target weight. Then when you are there, increase the calories to 10 calories per pound of desired body weight. If you eat just 200 calories a day over your allotment, you will gain 20 pounds a year! You do not have to eat much to get very fat.

Eating makes you hungry. Once you get started eating it is hard to stop. SO, do not eat breakfast. It can ruin your day, because you will get low blood sugar 1.5 hours after you eat breakfast. Then you will be chasing your blood sugar all day long. Skipping breakfast is the first step to keeping your weight off for a long time.

BREAKFAST: Drink water, hot tea, coffee, Crystal Lite (iced tea , lemonade, orange), Fruit2O (flavored water), seltzer water plain with a lime twist, Snapple Peach Air, Diet Coke etc. for breakfast, and during the morning. No solid food at all.

LUNCH: ½ sandwich and an apple. A ½ sandwich is 1 slice of bread and three slices turkey, or 1 slice bread and 3 tablespoons of peanut butter (if you can stop eating that little), or 1 slice of bread and tuna salad (your favorite recipe).

DINNER: At your chosen time. It is best to eat at 3:15 P.M. alone. Then sit with the family and have tea during their dinner. Eating with others is complex. They all eat too much and make you envy their gluttony. They all try to control what you eat and how much you eat and it is none of their business.

4-8 ounces of Filet, or Grilled Salmon or Tuna or Chicken or Turkey

2 cups of broccoli or spinach, or brussel sprouts, or asparagus, or collard greens or green string beans.

Large raw salad with real dressing Focus on your target weight and size when you are eating. Know that eating makes you hungry. It upsets you. It does not soothe and comfort you. It makes you feel down stuffed, depressed, tired and sleepy. It is good to feel empty. Then you feel smart, sharp, active energetic and feeling good. Food sucks. You have a delusion that you like it. A great big power lunch gives you a fat butt, a fat belly, and a fat face.

Low glycemic salad vegetables: Celery, green pepper, greens, cucumber, mushrooms, chicory, cabbage, cauliflower, artichokes, asparagus, eggplant, beets, broccoli, turnip, sauerkraut, pumpkin, squash, watercress, endives, spinach, green beans, cayenne pepper, bouillon, some beans, and lentils and lentil soup, tomato, onions, lettuce, carrots.

Cabbage Soup: 1 head sliced cabbage; 1 large package frozen mixed vegetables; 1 large package frozen green beans; 1 jar tomato or V8 juice; 1 package dry onion soup mix; 6-8 cups of water; salt or "no salt" seasoning. Bring to a boil. Simmer with the lid on for 45 minutes. Eat if needed.

Nice dinner idea: A medium baked potato (210 calories) with many vegetables.

One day a week, you might have a liquid purifying fast; 2.5 quarts of liquids: diet coke, coffee, tea, water, crystal lite ice tea and have a little sliced turkey on this fast day - 2-3 pieces at 3P.M. if you can’t make it through the whole day with no food. Remember eating makes you hungry, so if you do not eat you will not feel hungry.

No dairy products ever. Rice Dreams or Soy Milk. No cottage cheese, or cheese of any kind. Dairy is fraud and lies. There are 233 milligrams of calcium in 250 calories of milk. So to get about 1000 milligrams of calcium you need to drink 1000 calories of milk. If you are on a 1200 calorie diet you are in bad shape. Skimmed milk has lactose and you are allergic to that. Skimmed milk contains a strong estrogen to give you cancer of the breast. It has aureomycin which makes you allergic to antibiotics. Cow’s milk is a public health menace.

1000-1500 milligrams of calcium supplement a day. A multivitamin with 400 units of folic acid, and an antioxidant capsule. Alacer Vitamin C 1000-3000 milligrams a day. Take one 81 milligram aspirin daily if you are not allergic to aspirin.

Dieting is a word that we say to describe what we are doing about the feeling that we are too fat and that our clothes do not fit very well. If you have "The Problem", dieting alone, on your own by yourself has nothing to do with weight loss. It is something you say you are going to do when you feel guilty about overeating; which occurs frequently.

We need to enter a treatment relationship with a program or a skilled professional to make it real and make it work. This is a blow to the ego that most of us do not like to accept. So we wait until we are good and demoralized before we get into treatment. Demoralization occurs when we realize that we have failed repeatedly in our attempts to lose weight and cannot do it on our own. Most of us see someone else who is losing weight and ask them how they are doing it and then we go to where they are in treatment and get into that treatment program. This is a very embarrassing moment for most of us.

These are some of the basic facts you need to get in order to get into treatment. It is mostly a calorie problem for you, even though obesity is a complex genetically controlled biopsychosocial problem. You need to learn to eat 10 times your desired weight in calories in order to get to your goal weight and goal size. If you want to weigh 120 pounds you can eat 1200 calories a day. If you want to weigh 150 pounds you can eat 1500 calories a day. If you want to weigh 200 pounds you can eat 2000 calories a day. Sometimes, after you have been on a calorie restricted diet for awhile, it seems harder to lose weight and you have to eat even less.

I am personally not impressed by the value of exercise in weight loss programs. Walking is a good thing. Beyond that strenuous exercise is a stress and my patients all overeat when they feel stressed. What benefit you get from exercise is undone by the fact that it makes you hungry and you eat more. Most of the exercise spas in my area have an eating place. They serve bagels and cream cheese there. You will not lose a lot of weight if you eat bagels and cream cheese as your reward for exercising. If you are 5'2" tall and weigh 210 pounds I do not see how you can exercise without overexerting yourself. Exercise is good for your heart and for stress relief and for longevity and for a lot of things and it is not very helpful for weight loss. So be careful about that. Exercise should be done in a treatment program with a good personal trainer who can evaluate you and prescribe a good program for you. On your own, by yourself, exercising will do about as much good as dieting on your own. Exercise may help you grow more brain cells, have good form and be good for your social life and every other good thing. But it makes you hungry and you overeat when you exercise and gain weight.

The low carbohydrate folks say it does not increase your cholesterol. They do not say what good that fat is for your colon cancer and your prostate gland cancer. Most women do not like the low carbohydrate approach and can only tolerate it for a short time. I have some patients who gained 25 pounds on the low carbohydrate diet. I favor 20% fat, 20 percent protein and 60% carbohydrate.

I feel that eating causes hunger and the more we eat the hungrier we get. I feel the main problem we all share is that once we start eating we can't stop. We are under visual control and we eat until it is all gone and we can't see any more to eat. This is the behavior of a sugar addict who is under food control. I feel that it is difficult to split 1200 calories into 3 meals a day (though some of my best patients can do that with the help of medication) and encourage my patients to eat twice a day. For some it is even better to learn to eat once a day. Since we all snack at night and that is how we got fat, I think it is o.k. to eat one meal late at night and do a liquid fast all day. This idea is for people who have "The Problem" not for people who do not have a sugar addiction.

Dieting is real tight and you cannot stray far from 10 times your desired weight in calories. If you eat an extra 100 calories a day, sneaking snacks in the kitchen while standing up, you eat an extra 3000 calories a month. A pound of fat is about 3500 calories. So with an extra 100 calories a night you will be putting on about 10 pounds a year. Yes!! One glass of wine a day is 120 calories and is about 12 pounds of weight on you a year. If you want to lose weight you do not drink alcohol. Of course, the same people who stop taking their diet medication so they can enjoy a food binge, stop taking their diet medications because they fear the meds do not go well with their drinks!!! If you drink alcohol you lose control, your insulin level goes up, only to then make your blood sugar go way down and then you are eating chocolate chip cookies 1.5 hours after you have "just a few drinks". The reason the French can drink wine and not get very fat is because they are genetically similar, they eat like gourmets instead of gourmands, and they do not have twenty restaurants and 15 grocery stores within 5 minutes of their house like Americans do. For more information on the way to health look up and buy the CD’s at www.montecd.com Love ‘em.

Monte Meldman, M.D.
2009

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