Would you like to learn how to lose weight and keep it off? This article contains a daily guide on how to eat the right kind of carbohydrates, proteins, and fats. It also explains the importance of exercise and water intake. It has additional natural weight loss tips by Kevin Truden from his book, “Natural Cures”. Read more to find out how you can be your most beautiful self!

How Do U Lose Weight and Keep it Off?

• 3 meals per day, approximately 400 per meal.
• 100 Calorie Snacks in between meals and 1 hour before bedtime.

Carbohydrates – 40% of your Calories Protein – 30% of your Calories

• Always choose a leaner, lower fat source of protein such as cold water fish, chicken or lean cuts of meat.

Fats – 30% of your Calories

• Make sure that you eat the essential fatty acids. These can be found in avocadoes, nuts, olive oil, ect…
• The Zone Diet Book, Toxic Fat, South Beach Diet Book and the Revised Atkins Diet Books are very helpful. This will teach you how to count and choose the right carbohydrates to eat. (Example – choosing strawberries instead of bananas)
• Never let more than 5 hours pass without eating a snack or meal in the 40:30:30 proportions.
• Eating breakfast can actually increase you metabolism.
• Don’t eat less than 1000 calories per day as this will decrease your metabolism or rate of burning food.
• Purchasing Figure 8 from Dr. Vera can help decrease sugar cravings and help with weight loss.

Fiber

• Always choose foods high in fiber and low in sugar – when possible fruits and vegetables, Kashi Go Lean Cereal or cereals with low carbs and high fiber.

Water

• Choose water over drinks with calories when possible. Drink at least three 8 oz. glasses of water.

Exercise

• 45 minutes of exercise will improve your good cholesterol (HDL) and burn fat; decrease your chance of a heart attack and breast cancer. I recommend walking everyday.
• The more muscle mass you have, the higher you metabolic rate will be to burn off calories. Therefore, light weights used as part of an exercise routine to maintain body tone are very helpful.

Kevin Truden’s tips from his book Natural Cures: pgs 189 – 197 (These are natural recommendations even if you don’t go organic)

• Drink 8 glasses of distilled water each day.
• Eat a big breakfast with as many fruits and vegetables as possible.
• Walk for at least 1 hour nonstop each day.
• Do not eat after 6:00 PM (except for a 100 Calorie Snack – Fresh Fruit is great!)
• Some people believe in colon, Candida and liver cleanse – See me about some products that are available.
• Eat grapefruit all day.
• Do not use NutraSweet or other artificial sweeteners or MSG (monosodium glutamate)
• No diet sodas or diet foods.
• Avoid fast food or chain restaurants when possible.
• No high fructose corn syrup (read labels)
• No white sugar or white flour – use raw sugar and whole wheat flour.
• Eat organic apples all day.
• Choose organic meat, poultry, and fish.
• Eat a big salad at lunch and dinner – try using organic olive oil and freshly squeezed lemon juice for salad dressing. – Check calories on the bottle of your salad dressing.
• Rebound: Mini trampoline for 10 minutes a day.
• Add hot peppers.
• Use organic apple cider vinegar – take a couple teaspoons before each meal.
• Cheat on your diet – but don’t feel guilty.