TEN STEPS TO WEIGHT LOSS
As recommended by Maureen Salaman in "How to Renew You" and "The Diet Bible"
1. Exercise every day. Walk one day, take an aerobic class the next, lift weights the next. Take dance classes. Join a dance club. Vary your exercise to keep you interested.
2. Skip dinner if possible, or have a light salad and exercise before bed. Don't eat for two, ideally three hours before bedtime. Studies on human growth hormones show they not only encourage a thin physique, but are increased when you sleep on an empty stomach. Other ways to increase growth hormone is to exercise and get a good sleep.
3. Eat no sugar and no more than two servings of fruit a day. Eliminate high sugar fruits like mango, peaches and bananas, and target apples, grapes and watermelon.
4. Avoid processed grains. This means white bread, white or instant rice and dry pasta. All your grains should be whole, not processed. Limit your bread consumption to whole grains and only two pieces a day.
5. Eat protein foods at breakfast or lunch. Think about lentils, kidney beans, navy beans, or pinto beans for breakfast!
6. For between-meal snacks, eat lean foods. Target foods such as carrots, broccoli, plain popcorn, or whole grain crackers. Eat an apple chewed slowly with a glass of water.
7. Eat no dairy products, including cheese, for the first three weeks. Because weight gain is associated with food allergies and because dairy products are common allergens, staying off dairy products for a few weeks might tell you how much they are to blame. Get you calcium from a mineral drink that contains a 3-to-1 ratio of magnesium to calcium in solution.
8. Supplement with a multi-mineral formula in solution that contains chromium, vanadium and biotin. You'll notice you experience cravings during certain times of the day. Pay attention to when your cravings occur and take a mineral in solution half an hour before they happen.
9. When dining out, if there are portions left on the plate, leave or have the plate taken away. Don't look at it. Remember, your stomach is the size of your two hands cupped together. Try to limit your intake to the amount your hands will hold.
10. Drink lots and lots of water. Drink at least eight glasses or two quarts a day. Nothing makes you lose excess fluid like drinking a lot of water, so its good for losing water weight.
THE DIET BIBLE
Excerpt from Chapter 25 of "The Diet Bible", by Maureen Salaman
A Hearty Breakfast
Conventional diets starve the weight-control candidate at breakfast, causing constant and acute hunger. The dieter then suffers martyrdom all day and sooner or later violates the diet.
The Diet Bible diet provides a daily, stick-to-the–ribs breakfast that elevates the morning blood sugar and keeps it level to lunchtime, making it far easier for the dieter to adhere to the rest of the day's meals. Several studies bear out this claim.
High Carnitine Content
Carnitine, as mentioned earlier, causes stored fat to be burned. Middle Easterners unknowingly ate Carnitine-rich foods: lamb (one of the highest Carnitine-content meats), beef, fish, and poultry – wild game birds in Old Testament times and later domesticated fowl, including chicken. Matthew 26:75 confirms domesticated fowl in the New Testament, when Jesus says to Peter, "…before the cock crows, thou shalt deny me thrice."
Low Fat Intake
Israelites obeyed the injection in Leviticus 7:23 (KJV), "Ye shall eat no manner of fat of ox or of sheep or of goat," and therefore accumulated little body fat. As pointed out earlier, dietary fats readily become stored body fats.
This doesn't mean they didn't drink whole milk and eat laban - yogurt made from whole milk - and butter. However, they didn't consume a large amount of dairy products.
Natural, Nutrient-Packed, Organically Grown Foods
The Diet Bible diet calls for God-given, natural grains grown with respect for the soil such as meal or flour stone-ground from wheat, millet, corn, barley, and rye, and cereals or bread made from them. These foods provide vitamins and minerals in proper relationships and fiber to promote regularity, and they satisfy appetite on fewer calories than today's processed versions, protecting blood sugar from the dangerously low drops that make a person voracious for more food. The same goes for legumes – peas and beans – and whole brown rice.
Daniel and his contemporaries in the Old Testament could be sustained on a vegetarian diet because soils then were allowed to rest periodically and were enriched with natural fertilizers. Organically grown, fresh vegetables and fruits have a better balance of vitamins and minerals and tend to turn off the appetite earlier than non-organic, pesticide-laden produce. Health food supermarkets are regularly supplied with organic fruits and vegetables.
Delightful, Tasty Foods that Make Dieting Easy
Many conventional diets offer such un-photogenic and unpleasant foods that even a Spartan couldn't stomach long enough to lose weight. Foods featured in the Diet Bible diet look great and taste great.
Quick Preparation
The Diet Bible diet offers simple, easily and quickly prepared foods. Many conventional diets feature meals that are so difficult and tedious to prepare that the dieter soon gives up in despair. What foods cannot be bought in a supermarket can be obtained in a health food store. Every different kind of bread called for in the recipes can be bought in a health food store and frozen in plastic envelopes, one or two slices at a time, and later toasted. All muffins called for can be obtained in health food stores, too.
During the first week of the 30-day Diet Bible diet program, I offer a way of preparing a whole week's or even a month's basic menus that take no more than two hours on an evening or weekend.
Protection against Food Allergens
Many diets are self defeating because they repeat foods to which dieters are sensitive or allergic. This can cause water retention and weight gain. Frequent repetition of allergenic foods also aggravates sensitivities and allergies.
As insurance against such a problem, the Diet Bible diet tries not to repeat the same food more than once every five days, and it avoids multi-ingredient prepared flavorings and sauces and, when possible, recipes with many ingredients. In this way the diet maximizes the possibility of weight loss. Few ingredients are sensitive or allergic to the sprouts used in some of the salads featured.
Reversal of the Feeding Pattern for Greatest Weight Loss
Several studies show that by eating the highest-calorie meal in the morning and then a lighter lunch and an even lighter dinner, one can lose weight dramatically without changing the total number of calories consumed. One such study reported in the Louisiana State Medical Journal was mentioned in an earlier chapter.
If you protest that you "can't eat breakfast," take a tip from one of my doctor friends: "Simply skip several dinners and you'll soon be unbelievably hungry at breakfast time. It's a matter of starting and fixing a new worthwhile habit."
You may ask, "How can I possibly eat a light meal at night when I'm invited out socially or on business?" Sometimes you can't. I try to limit myself to one or two dinners out a week, and I have as many business meals as possible at breakfast time, when I can eat fairly heavily. Another alternative I use is eating small amounts of everything served to adhere to the diet and at the same time please my hostess or host. It can be done, and you can do it.
How about the one of changing the habits of a lifetime and eating things that most of us are unaccustomed to for breakfast – fish, for instance, as they often did in Bible times, and meals. Habits of a lifetime can be changed by repetition of new eating patterns.
A high-protein breakfast from the Diet Bible diet does a whole lot more than keep your blood sugar elevated for greater consistent energy and less hungry throughout the day. It makes the mind more alert, as shown by several studies of Dr. Richard Wirtman of MIT. Conversely, the high-carbohydrate diet – dry cereal and black coffee or just a donut or sweet roll – offers a spurt of energy and often a collapse like a leaky balloon, bringing with it drowsiness and sluggish thinking and remembering. This is hardly the physical or mental condition that vaults us to the top in this highly competitive world.
Fat of the Land
Of course, a high intake of fat undermines us, too, but for a different reason, as explained earlier. However, despite the fact that we eat less meat and fewer eggs and have switched from high- to low-fat milk, a U.S. Department of Agriculture survey reveals that our intake of fat remains unchanged.
The USDA believes that we maintain our fat intake because 60 percent of us now eat out regularly, dining on food high in hidden fats.
If you eat out, approach a restaurant as you would a mine field. Never order anything fried, only baked or broiled. And skip the gravies, sauces, and pastries. If you are famished before eating out, snack on an apple or some other fresh fruit so that you won't pig out on bread and butter.
The Diet Bible diet for women averages about 950 calories daily. The men's version averages approximately 1200 calories. Fortunately, micrometric precision in calorie counting is not as important in the Diet Bible diet as in other diets, because of the tremendous benefits in reversing eating patterns by calories having the heaviest meal in the morning.
In any event, you can vary the number of calories up or down to suit your own needs. As a matter of fact, some men prefer the lower calories of the women's diet and still fell well fed. To increase the number of calories, you simply eat slightly larger portions of one or more foods. To decrease the number of calories, you simply eat a bit less of one or more of the foods.
Be warned, however, that seeds and nuts are high-calorie items and one ounce more can boost your caloric intake by anywhere from 150 to 200. So, be careful.
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If you reach for a box of low-fat or fat-free crackers or cookies when you want to lose weight, you may actually be sabotaging your diet. Manufacturers frequently replace fat with sugar in packaged food items to make them taste better. You think you're making a good decision by eating fat-free products, but the excess sugar and refined flour can lead to fatigue, cravings, mood swings, and weight gain caused by the overproduction of insulin, the fat-storage hormone. As a snack, an apple and peanut butter or a salad with oil and vinegar dressing would be a better weight loss choice. The complex carbs and healthy fats will maintain your blood sugar levels, boost your energy, and keep you satisfied longer.
Nuts. 
