Diets do not work! They backfire causing the body to rebound loading up the fat cells just incase you attempt yet another foolish “diet”. The following are guidelines to follow to establish proper, healthy eating habits. This is a way of life to be followed regularly, not a crash diet. Consistency with what you eat, when you eat and how much you eat establish a healthy rate of metabolism.

1. All heavy starches and carbohydrates need to be consumed before 3 pm or up through lunch. (i.e. bread, pasta, rice)
   • Sugars and carbohydrates convert into energy while we are active. They metabolize into fat stores while we rest. Do not eat before going to sleep!!!
   • Stopping eating these foods before 3pm allows for full digestion, metabolism and utilization of energy well prior to any sleep cycle begins.
2. Eat at least six times per day, 3 small meals with healthy snacks in between.
   • Make each meal count. DO NOT OVER EAT!!!
   • Snack ideas: fresh fruit, nuts, meal replacement bars and shakes low in sugar.
3. Eliminate as much as possible refined sugars and sweets.
   • No candy, cookies, cakes or ice cream!!!!
   • No soda of any kind.
4. Limit dairy intake to 1st and 2nd meal.
5. All fruits should be consumed before 3 pm. No fruit juice = sugar!!
6. First meal of the day should contain fiber to support regular elimination.
7. Reduce caffeine intake.
   • Green tea has half the caffeine of coffee and has antioxidant properties.
8. Increase water intake (should be half your body weight in ounces per day.)
9. Vitamins: a daily regimen of the following is essential to ensure proper growth;
   • Vitamin C 1-2000 mg per day, B complex, Multivitamin
   • Omega 3 fatty acid (get this from a reputable source to ensure the oil is not rancid.)
   • Generally I do not recommend every one use diet pills, carb blockers or fat
     blockers. There are several herbal dietary aids for weight loss that do work when used in conjunction with an exercise and dietary program. This is to be discussed with your provider in a one on one consultation to decide which method is appropriate for you.
10. No Alcohol! (sugar)
11. Grill or broil, do not eat deep fried foods or breaded foods.
    • Cook using extra virgin olive oil or a vegetable oil spray to reduce calories.
12. 4-6 ounce piece of protein should be consumed with lunch and dinner meal.
    • Fish, chicken, limited red meat, with a salad and a steamed green vegetable.
    • Avoid high calorie, high sugar salad dressings.
    • Proteins require more energy consumption to digest. Eating proteins a couple hours prior to sleep will require your body to draw on energy for digestion. In theory utilizing some of the fat stores while sleeping.
13. Unsaturated fats are OK in moderation, saturated fats are very bad!
14. Maximum amount of time between meals is 3 hours. Or when the feeling of hunger begins.
15. Cheat day, after you have been following these guidelines for several weeks. Allow for a day you can eat a high carb/ starchy meal. This will prevent your body from falling into one pattern and limit the plateaus.
16. Eating out: always order smaller portions, if that is not an option ask for half of the meal to be put in a take home container.
17. Exercise: Daily exercise of 30 to 45 minutes is the minimum requirement.
    • Core strengthening: abdominals and low back stabilizers.
    • Depending on your personal goals the exercise routine will vary dramatically. (i.e. weight loss vs. muscle gain)
    • Establish your desired goal: shape, size and weight, then talk with your chiropractor or personal trainer for a routine specifically for your goal.

Blog Article By: Dr. Eric McKillican, DC, FICPA, LCP