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The 5 Keys To Successful Weight Loss
The Plant-Based
THE PROVEN STEP-BY-STEP SYSTEM FOR
Weight Loss CourseLOSING WEIGHT & HAVING MORE ENERGY
BY FOLLOWING A WHOLE FOOD, PLANT-BASED DIET
The Plant-Based Way
The5KeysToSuccessfulWeightLoss–
thePlant-BasedWay
Thesearefivestepsthatwilltellyouexactlywhatyouneedtodotoloseweightandkeepitoffpermanentlysoyoucan:
havemoreenergyandvitalitytoplaywithyourkids,grandkids
ormaybeyouwanttosleepbetter,
orloseadresssizeforaspecialoccasion,
thinkclearer,belessemotional,
avoidtype2diabetes
orbemoremobileandhavepain-freejoints.
Ormaybe,youwantto:
increaseyourself-esteem,haveagreaterqualityoflife
or,justtosimplyfeelbetter.
Orperhapsyouwantallofthese.
The First Key…
Beclearaboutwhyyouwanttoloseweight.
Haveaclearobjective.
The First Key…Setyourselfclear,personal reasonswhyyouwanttolose
yourweight.
Beingclearabout‘why’you’remakingthisdietarychangewillhelpyoutoquicklycreatenew,healthfulhabits.
MakethischangebecauseYOU wantto.BecauseYOU loveyourfamilyfriends.
Because YOU lovetheactivitiesthatyoudo,orusedtodo.BecauseYOU wantyourdiettohelpandsupportYOU to
enableYOU tocontinuedoingtheseactivitiesforaslongaspossible.
The First Key…YoumighthaveheardofSMART goals,thesearen’tjustforbusiness,thesearetohelpyouachievethebestversionof
yourself.
Setyourself:
SpecificMeasurableAchievableRelevantandTimelygoals
The Second Key…Eatasmany:
FruitsVegetablesWholegrains
andLegumesasyouwantto
Allwithoutcontrollingyourportions.
The Second Key…T.ColinCampbelldescribestheidealhumandietaslooking
likethis:
“Consumeplant-basedfoodsinformsasclosetotheirnaturalstateaspossible.(“whole”foods).
Eatavarietyofvegetables,fruits,rawnutsandseeds,beansandlegumes,andwholegrains.
Avoidheavilyprocessedfoodsandanimalproducts.Stayawayfromaddedsalt,oilandsugar.
Aimtoget80percentofyourcaloriesfromcarbohydrates,10percentfromfatand10percentfromprotein.”
The Second Key…Theyarefoodsthatareascloseaspossibletotheirnatural
form…
Canyouimaginethemgrowing?
Veryfew,ifany,haveingredientsadded.
Ifingredientsareadded,theyhaverecognizablenames.
There’snounpronounceablenameshere!
Organicifpossible,butnotessential.
Theycanbefreshorfrozene.g.frozengreenbeans.
Theydon’thaveaface,oramother!
The Third Key…
Stayawayfromprocessedfoodsasmuchaspossible.
They’vehadingredientsaddedtothemthatyoucanbarelypronounce,andalotofthegoodnesshasbeenstrippedfrom
them.
The Third Key…
Thismeansthatthegoodpartssuchashealthy fiber,vitaminsandmineralshaveallbeenextracted.
Thatmeansnosoysausages,soyhotdogs,soyburgers,veganspreadetc.
The Third Key…Processedfoodstendtobeloadedwith:
SugarOilSalt
SOSAvoidthematallcosts.
The Fourth Key…
Don’tcountcalories.
The Fourth Key…Ifyou’vebeentoldthatyouneedtocountcaloriestolose
weight,thenI’vegotsomebadnewsforyou.
Peoplewhocountcaloriesmayloseweightinitially,butsimplygainweightinthelongrun.
Plus,allcaloriesarenotthesame…
The Fourth Key…
Extracaloriesfromcarbohydratesreleasedfromstarches,vegetablesandfruitsarestoredinyourmusclesandliveras
glycogen,foruselateron.
Yourbodywillnotwearthisasfat.
Caloriesfrombothanimalandvegetablefatsarequicklyandeasilystoredasbodyfat– forexampleyoursparetyre!
Don’twastevaluabletimecountingcalories.
Concentrateonwhatyoueat.
The Fourth Key…Concentrateoneatinglowcalorie/energydensefood.
Forexample…
Justonetablespoonofoliveoilhas119calories.
Butsodoes:
41/2cupsofcherrytomatoes12cupsofshreddediceberglettuce
17cupsofrawspinach3cupsofcookedspinach4cupsofrawbroccoli
2/3cupofbakedsweetpotato
The Fifth And Final Key…
Tokeeptrackofyoursuccess:
Don’tweighyourself.
Measureyourselfinstead.
The Fifth And Final Key…
Scalesarenotthebestbarometer.
Theyonlygiveyouonepieceofinformation,ratherthanthewholepicture.
Therearemanyfactorsthatinfluenceyourweightatanygiventime:
- Yourhormones
- Howmuchyou’vedrunk
- Whetheryou’reconstipatedorregular
The Fifth And Final Key…
Weighingyourselfwillnottellyouhowyourclothesfit,howyourskinsglows,howmuchmoreenergyyouhave.
Scalesmeasureeverything…muscle,fat,bones,tissue,undigestedfood,wateryou’vedrunk,wasteyourbodyhasn’t
elimatedyet.
The Fifth And Final Key…
Butifyoudowanttokeeptrackwithhowgreatyou’redoing,thenkeepaneyeonthesenumbers.
Justdon’tusescales.
Ideallyyouneedtoknowhowmuchbodyfatyou’recarryingandyouneedtoknowyourcircumferences.
The Fifth And Final Key…
Getanormaleverydaytapemeasureandtakeyour‘before’measurementsofyour:
• upperarms- midbicep
• waist– aroundyournavel
• hipsatthewidestpointbelowyourwaist
• bothlegs– midthigh
Andthenmeasurethemeveryweekyou’refollowingyourwholefood,plant-baseddiet.
The 5 Keys To Successful Weight Loss
The Plant-Based
THE PROVEN STEP-BY-STEP SYSTEM FOR
Weight Loss CourseLOSING WEIGHT & HAVING MORE ENERGY
BY FOLLOWING A WHOLE FOOD, PLANT-BASED DIET
The Plant-Based Way
