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Step 1: Find out which obesity phenotype you have.
Step 1: Find out which obesity phenotype you have.
Step 2: Based on your phenotype, select your strategies-including managing your life stress and bordbordeness
Step 2: Based on your phenotype, select your strategies-including managing your life stress and bordbordeness
Read my book
Step 3: Check to see if your insurance or you are able to pay for new generation medications
Step 3: Check to see if your insurance or you are able to pay for new generation medications
See your doctor to see if you are appropriate to use this newer generation of weight loss medications.
Step 4: Which healthy dietary pattern is the best for weight loss?
Step 4: Which healthy dietary pattern is the best for weight loss?
Plant based low carb diet.
Plant based low carb diet.
Here is a week sample of plant based low carb diet.
Here is a week sample of plant based low carb diet.
### Monday
- **Breakfast:** Avocado smoothie with spinach, unsweetened almond milk, chia seeds, and a scoop of plant-based protein powder.
- **Lunch:** Large salad with mixed greens, cherry tomatoes, cucumbers, olives, avocado, and tofu, dressed with olive oil and lemon juice.
- **Dinner:** Zucchini noodles (zoodles) with a creamy avocado and basil sauce topped with nutritional yeast.
- **Snack:** A small handful of almonds.
### Tuesday
- **Breakfast:** Chia pudding made with coconut milk, topped with a handful of berries and a sprinkle of flaxseeds.
- **Lunch:** Cauliflower rice stir-fry with broccoli, bell pepper, snap peas, and tempeh, seasoned with tamari and ginger.
- **Dinner:** Stuffed bell peppers with quinoa, black beans, corn, and avocado-tomato salsa.
- **Snack:** Celery sticks with almond butter.
### Wednesday
- **Breakfast:** Tofu scramble with spinach, mushrooms, and avocado, seasoned with turmeric and black pepper.
- **Lunch:** Spinach and arugula salad with roasted pumpkin, pecans, avocado, and a tahini dressing.
- **Dinner:** Eggplant lasagna with almond ricotta and marinara sauce.
- **Snack:** Cucumber slices with hummus.
### Thursday
- **Breakfast:** Smoothie with kale, avocado, cucumber, a scoop of plant-based protein powder, and coconut water.
- **Lunch:** Lettuce wraps with walnut meat, diced tomatoes, and avocado, served with a side of salsa.
- **Dinner:** Spiralized turnip noodles with a creamy cashew sauce and sautéed mushrooms.
- **Snack:** A small serving of olives.
### Friday
- **Breakfast:** Almond flour pancakes topped with a small serving of fresh berries and coconut cream.
- **Lunch:** Vegan taco salad with lettuce, walnut taco meat, avocado, and a cashew-based sour cream.
- **Dinner:** Roasted cauliflower steaks with a side of asparagus and a tahini sauce.
- **Snack:** A few slices of jicama with lime juice and chili powder.
### Saturday
- **Breakfast:** Coconut yogurt with a sprinkle of pumpkin seeds and a few raspberries.
- **Lunch:** Kale and avocado salad with roasted brussels sprouts, pecans, and an olive oil-lemon dressing.
- **Dinner:** Portobello mushroom caps filled with a mixture of spinach, artichoke hearts, and vegan cheese, baked until tender.
- **Snack:** A small portion of macadamia nuts.
### Sunday
- **Breakfast:** Vegan low-carb muffins made with almond flour and blueberries.
- **Lunch:** Cucumber noodle salad with cherry tomatoes, olives, avocado, and a pesto dressing.
- **Dinner:** Vegan shepherd's pie with a cauliflower mash topping.
- **Snack:** A piece of dark chocolate (at least 85% cocoa) for a treat.
Step 5. If you are really resistent to lose weight, you can consider meal replacement.
Step 5. If you are really resistent to lose weight, you can consider meal replacement.
Meal replacements are specially formulated dietary products designed to substitute regular meals while providing essential nutrients, vitamins, and minerals. These products come in various forms, including shakes, bars, and powders, and are engineered to offer a balanced nutritional profile that can help in weight management, dietary control, and meal convenience. Ideal for busy lifestyles, meal replacements aim to provide a quick and easy way to maintain nutritional balance without the time-consuming process of preparing traditional meals. They have gained popularity among those looking to lose weight, manage dietary restrictions, or ensure nutrient intake in a fast-paced environment. However, while meal replacements can offer a practical solution to certain dietary challenges, they are often recommended to be used in conjunction with whole foods to ensure a varied and balanced diet.
Method 1: Use protein shakes to replace one or two meals a day.
Method 2: Use non starchy veggies to replace your meals (no beans, or high fat veggies).
Intermittent fasting has gained popularity as a method for weight loss. However, it's important to note that it may not be the right approach for everyone. That said, I've observed numerous individuals achieve success through intermittent fasting. For additional details, please click here.
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