Friday, February 27, 2009

Gillian McKeith's Weight Loss Plan

Abundance Food List

Seeds:

* 1. Flax
* 2. Hemp
* 3. Pumpkin
* 4. Sesame
* 5. Sunflower

Nuts:
* 6. Almonds
* 7. Brazil nuts
* 8. Cashews
* 9. Chestnuts
* 10. Coconuts
* 11. Hazelnuts
* 12. Pecans
* 13. Pine nuts
* 14. Pistachios
* 15. Walnuts

Fruit:

* 16. Apples
* 17. Apricots
* 18. Avocadoes
* 19. Bananas
* 20. Bilberries
* 21. Blackberries
* 22. Blackcurrants
* 23. Blueberries
* 24. Cherries
* 25. Cranberries
* 26. Damsons
* 27. Dates
* 28. Elderberry
* 29. Figs
* 30. Goji berries
* 31. Grapefruits
* 32. Grapes
* 33. Greengages
* 34. Guava
* 35. Kiwis
* 36. Lemons
* 37. Limes
* 38. Mangos
* 39. Melons
* 40. Mulberries
* 41. Papayas
* 42. Passion fruit
* 43. Peaches
* 44. Pears
* 45. Pineapples
* 46. Plums
* 47. Pomegranates
* 48. Prunes
* 49. Raspberries
* 50. Redcurrants
* 51. Strawberries
* 52. Tamarind

Vegetables:

* 53. Asparagus
* 54. Aubergines
* 55. Avocado
* 56. Beet greens
* 57. Beetroot
* 58. Broccoli
* 59. Brussels sprouts
* 60. Cabbage
* 61. Carrots
* 62. Chicory
* 63. Cauliflower
* 64. Celeriac
* 65. Celery
* 66. Courgettes
* 67. Cress
* 68. Cucumber
* 69. Dandelion greens
* 70. Endives
* 71. Fennel
* 72. Globe artichokes
* 73. Horseradish
* 74. Jerusalem artichokes
* 75. Kale
* 76. Lambs lettuce
* 77. Leeks
* 78. Lettuce
* 79. Mangetout
* 80. Marrow
* 81. Mustard greens
* 82. Olives
* 83. Onions
* 84. Pak choi (or bok choi)
* 85. Parsnips
* 86. Peas
* 87. Peppers
* 88. Purple sprouting broccoli
* 89. Radish
* 90. Rainbow chard
* 91. Rocket
* 92. Salsify
* 93. Shiitake mushrooms
* 94. Sorrel
* 95. Spinach
* 96. Spring onions
* 97. Squash
* 98. Swede
* 99. Sweetcorn
* 100. Sweet potatoes
* 101. Tomatoes
* 102. Turnips
* 103. Watercress

Sprouts:

* 104. Alfalfa sprouts
* 105. Chickpea sprouts
* 106. Clover sprouts
* 107. Lentil sprouts
* 108. Mung bean sprouts
* 109. Quinoa sprouts
* 110. Sunflower seed sprouts

Beans:

* 111. Aduki
* 112. Black turtle
* 113. Borlotti
* 114. Broad beans
* 115. Butter beans
* 116. Cannellini beans
* 117. Chickpeas
* 118. Edamame
* 119. Flageolet beans
* 120. French beans
* 121. Green beans
* 122. Haricot beans
* 123. Lentils
* 124. Mung beans
* 125. Pinto beans
* 126. Runner beans
* 127. Soya beans
* 128. String beans

Grains:

* 129. Amaranth
* 130. Barley
* 131. Brown rice
* 132. Buckwheat
* 133. Corn
* 134. Millet
* 135. Oats
* 136. Quinoa
* 137. Red rice
* 138. Rye
* 139. Spelt
* 140. Wild rice

Sea Vegetables:

* 141. Arame
* 142. Dulse
* 143. Hijiki
* 144. Kelp
* 145. Kombu
* 146. Nori
* 147. Wakame

Condiments:

* 148. Apple cider vinegar
* 149. Brown rice vinegar
* 150. Miso
* 151. Mustard
* 152. Sauerkraut
* 153. Tamari
* 154. Umeboshi plum sauce

Herbs and Spices:

* 155. Agar
* 156. All spice
* 157. Aniseed
* 158. Basil
* 159. Bay leaves
* 160. Cardamom
* 161. Cayenne
* 162. Chervil
* 163. Chives
* 164. Cinnamon
* 165. Coriander
* 166. Cumin
* 167. Dandelion
* 168. Dill
* 169. Fenugreek
* 170. Junipe
* 171. Garlic
* 172. Ginger
* 173. Ginseng
* 174. Laurel
* 175. Lovage
* 176. Marjoram
* 177. Mint
* 178. Mustard seeds
* 179. Nutmeg
* 180. Oregano
* 181. Parsley
* 182. Rosemary
* 183. Saffron
* 184. Sage
* 185. Tarragon
* 186. Thyme
* 187. Turmeric
* 188. Vanilla pods

Fish:

* 189. Flounder
* 190. Hake
* 191. Halibut
* 192. Herrings
* 193. Lemon Sole
* 194. Mackerel
* 195. Pilchards
* 196. Pollack
* 197. Red mullet
* 198. Salmon
* 199. Sardines
* 200. Sea bass
* 201. Sea bream
* 202. Snapper
* 203. Trout
* 204. Whiting

Meat and Eggs (Organic):

* 205. Chicken
* 206. Turkey
* 207. Eggs

Superfoods:

* 208. Wheatgrass
* 209. Barley grass
* 210. Spirulina
* 211 Aloe vera
* 212 Borage
* 213 Cacao
* 214 Blue green algae

SAMPLE MENU PLAN

7:15am FIRST THING IN THE MORNING
Cup Warm Water with a squeeze of lemon
1 Cup Nettle tea

7:30am GO OUT FOR A FAST BRISK 30 MINUTE WALK
Work up a sweat.

8:15am BREAKFAST
Large Punnet of Blueberries
(If you want a second punnet, then go for it).

10:15am MID MORNING SNACK
ONE VEGGIE JUICE
2 celery sticks
1 cucumber
2 carrots
ADD SPIRULINA

12 Noon: GO OUT FOR A FAST 30 MINUTE WALK

12:30pm: LUNCH
Tuna fish on a salad bed of Spinach. If you wish, steam spinach for one minute. HOLD THE MAYO.
6 Cherry tomatoes
Heap Spinach leaves
Handful of Dill herb sprinkled throughout.
Squeeze raw lemon and or a dash of orange.

MID AFTERNOON SNACK
1 VEGGIE JUICE
2 celery sticks, 2 cucumbers

6:00pm: Dance to loud music for 20 minutes before dinner.
Go wild!!

6:30pm: DINNER
Small veggie juice 1 cucumber and 1 celery stalk
Miso soup with tofu pieces and scallions. You can buy Miso in packets. Just add hot water. Chop up a few scallions.
Organic Turkey or Organic Chicken with steamed carrots and broccoli and a tablespoon of Miso soup to moisten your white meat.
Big handful Mung Bean sprouts and herbal leaves.

9:00pm: EVENING SNACK
1 or 2 fresh RAW peaches


Losing Weight Through Diet

NOTE: For full details, refer to the book " You Are What You Eat "

Eat early. Late-night eating is a recipe for weight gain because the body stores more food during sleep.

Food combine (book: page 78)

Abandon refined or processed foods (book: page 26)

Drink 8 glasses of water a day. Water is a natural appetite-suppressant. Note: Nettle tea is a great weight-loss tea as it supports metabolism and has diuretic properties

Avoid margarine, full-fat milk, cheeses and cow's milk dairy products. Some people may find these foods harder to digest, you might try grain milks instead.

Avoid sugar - it lowers the metabolism.

Cut out wheat (especially bread) because it contains a high level of gluten and many people are intolerant to gluten.

Eat the good fats and rubbish the bad. Good fats can be found in avocados, pumpkin seeds, sunflower seeds, hemp seeds, flax seeds, fish, nuts and vegetables. Don't avoid these foods. They are high in good fats that fire up your metabolism so that you can lose the weight and keep it off for good. Bad fats are saturated fats, as found in fatty meats, cheese and butter. They are very hard to digest, clog your arteries and lead to illness and weight problems.

Don't skip meals and always eat breakfast. You stomach and spleen are at their strongest first thing in the morning. You also have the whole day to burn off the meal. If you want to raise metabolism, you have to eat at that time. If you don't, a signal goes to your brain. The brain interprets food as being scarce. Stress hormones are then released into your body. Muscle tissue is then shed in order to lessen the body's need for food. When you eat later, your body releases more insulin to make more fat as food may be scarce!

Go on my Detox Day (book: page 140). Toxins are stored in fatty tissue. It is possible that if you are full of toxins you may have a higher fat to muscle ratio. So helping to rid your body of poisons and chemicals can only help improve weight management.

Do not go on fad diets. Dieting slows down the metabolic rate - this is the rate at which you burn up calories for energy. An excess of toxins can lead to them being stored in your fat cells. In this scenario the body will not let go of the fat cells until it is ready to let go of the toxins (this indicates the importance of detoxing). You lose muscle tone. You get depressed. Instead, go on my diet of abundance. Eat more than before but the right foods. (Book: page 82)

Exercise. Burn that fat. Exercise raises the metabolic rate so calories are used up faster. To get started, simply start walking - it is a great way to shift fat.

Get your metabolism going. First thing in the morning, drink a cup of warm water with a squeeze of lemon.

Cut out alcohol. It weakens your liver, the basic organ for fat metabolism. Beer and wine are also full of sugar, plus alcohol stimulates your appetite.

Take supplements. Most overweight people are deficient in major nutrients. There are also some other helpful nutrients that can help burn fat, increase metabolism and so on. Below is a basic list of important nutrients and supplements. I am not suggesting that you take all the supplements I mention at once.

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**NOTE TO MY FRIENDS**
Come on in for a nice cup of coffee and a chat about my weight loss journey as well as all the healthy recipes I have found, including WW points and/or nutritional information if available. I am eating a vegetarian diet and concentrating on getting healthy and hopefully weight loss will follow. Thank to all my readers for their ongoing support.