Recommendations

Rationale

Notes

Eat plant-based whole foods, including fruits, vegetables, whole grains and legumes.

Plant-based foods provide a host of vitamins, minerals and phytonutrients essential to efficient metabolism and overall health.

Whole foods provide concentrated amounts of dietary fiber that improves digestion, decreases appetite and increases satiety.

Try cold-water fish including salmon, mackerel and sardines.

These supply essential fatty acids important to optimal cellular functioning.

Be sure to buy fish from a reputable, eco-friendly market.

Add flaxseeds (1-2 tablespoons/day) to your diet.

These are a good source of dietary fiber, lignans and omega-3 fatty acids.

Grind flaxseeds fresh daily.

Drink plenty of water, about eight 8-ounce glasses/day.

Water helps to increase satiety and enhance fat oxidation.

It's best to drink steam-distilled water, if possible.

Eliminate animal foods including meat and dairy.

These are high in calories and saturated fat.

There are now many good-tasting meat substitutes such as tofu, tempeh and seitan.

Avoid wheat.

Wheat intolerance can inhibit weight loss and overall wellness.

Have your health care practitioner test you for wheat sensitivity.

Eliminate processed foods.

These usually contain high amounts of calories and minimal nutrition value.

Oftentimes they also contain additives and preservatives that can have a negative impact on metabolism and cellular function.