Weight Loss Plan Week 1: A Fresh Start to Optimal Health (and a Flat Waistline)
“Your tiny efforts each day will have a cumulative effect on your optimal health. ”
Starting Your Journey
For the next four weeks, you'll review several nutrition-focused articles to help you achieve your health goals (always check your spam). They are the essential supplements to Dr. Fuhrman's book End of Dieting! As you read the book, you might say "This guy is nuts....there's no way I can follow this plan!". Remember our main goal: To understand how we can operate optimally. We'll learn what our body truly needs and then we'll determine what we can get away with (our body's sensitivity to different foods). If you're patient and don't mind experimenting with your diet a bit, you'll definitely lose weight and improve your health and the way you feel every day!
When you start the next section of the plan, 1. Read the article, and 2. Complete the "Human Scientist Activities" section at the end (if you haven't already). While the homework is never required, it is always expected :) Let's be honest, though, you're an adult, and I can't make you do anything you don't want to. But.......Let's figure this out together if you've been frustrated with your poor health or feelings. Become a human scientist! The more I know about you, the better. Make the next four weeks life-changing! Do the work!
Alright....you're about to be brainwashed slowly..... give in (your body will thank you!). Here is an introduction to Dr. Fuhrman’s approach. We’ll figure out what you can get away with later!
The Nutritarian Diet
Achieve sustainable weight loss, optimal health, and enhanced longevity by fueling your body with delicious, high-nutrient foods.
The most essential life skill is to learn how to take the best care of ourselves—nutritionally, physically, and emotionally—and that is what the Nutritarian diet is all about. Joel Fuhrman, M.D., a board-certified family physician with over 25 years of experience practicing nutritional medicine, has created an eating plan that incorporates the latest advances in nutritional science to empower you to reach your ideal weight and reverse chronic diseases, such as heart disease, diabetes, auto-immune diseases, migraines and even early stages of some cancers.
Dr. Fuhrman coined the term “Nutritarian” to describe a diet that is nutrient-dense and plant-rich and includes anti-cancer superfoods, which also facilitate weight loss. These foods supply both the right amount of macronutrients (protein, fat, and carbohydrates) and the vital micronutrients (vitamins, phytochemicals and minerals) that unleash the body’s incredible power to heal itself and slow the aging process, giving the body renewed vitality.
Who doesn’t love a little color on their whole food plant-based plate?? / Photo: Karolina Grabowska
Benefits of the Nutritarian Diet
No more calorie counting
No more feeling hungry between meals
Eating delicious, satisfying foods that have anti-cancer properties
Reversing heart disease, diabetes, and most autoimmune diseases
Detoxifying your body and overcoming food cravings
Feeling great and enjoying increased energy
The Nutritarian diet uses no gimmicks or fads. There’s no yo-yo dieting. You’ll achieve your ideal weight while maintaining excellent muscle and bone mass for the rest of your life. This will pay incredible dividends in your life, and in the lives of those you love.
Reverse Disease
Harness your body’s tremendous power to heal itself through proper nutrition. You don’t have to live with a debilitating, chronic disease—the Nutritarian diet allows you to take control of your health destiny through superior nutrition. You’ll eat a nutrient-dense, plant-rich diet of vegetables, fruit, beans, nuts, and seeds, with the option of including a small amount of animal products.
Designed to Heal
The Nutritarian diet is designed to help you reach your ideal weight as your body heals. And, as your body and palate adjust to the Nutritarian eating style, you’ll lose your cravings for unhealthy and disease-promoting foods such as sugar, salt, white flour, oil, and processed foods.
By following the Nutritarian eating style, you will:
-Feel your energy levels soar as you detox from unhealthful, addictive foods
-Reverse high blood pressure, high cholesterol, headaches, indigestion, acne, asthma and chronic fatigue syndrome
-Protect yourself against heart disease, stroke, dementia, osteoporosis and cancer
-Don’t assume that excellent health and ideal weight result from genetics or luck. The reality is that our health is largely tied to our dietary choices. The Nutritarian diet can help you achieve optimal health.
Refilling your plant-based baskets with a new plan!! // Photo by Sarah Chai
Lose Body Fat
Achieve sustainable body fat loss while enjoying delicious and nourishing foods. Conventional diets force you to count calories and live in constant deprivation. The Nutritarian diet is a game-changer: it’s the only diet designed to help you lose weight as you eat larger quantities of nutrient-dense, plant-rich (and delicious) foods. You’ll feel satisfied and more invigorated as the weight drops off, your overall health improves, and your energy levels increase.
Your Journey Begins Here
Based on the latest scientific literature and his own experience helping thousands of people successfully recover their health and transform their lives, Dr. Fuhrman designed this program, which:
Does not involve any calorie counting
Does not require consuming a completely vegan or vegetarian diet
Is instrumental in reversing many chronic health problems
Provides the key to overcoming food addiction
Puts an end to “yo-yo” dieting and the health dangers that go along with it
Outlines a diet plan with foods that you will come to prefer
Helps you feel and look younger
Helps protect against certain types of cancer
May add healthy years to your life
When you follow the Nutritarian diet, you can eat until you feel satisfied, and over time, your appetite for empty-calorie foods will decrease. You’ll feel great and give your body the tools to fight and reverse chronic disease.
A little garlic will heightened your culinary experience. / Photo: Karolina Grabowska
Activity Section
It's time to focus on the trends and patterns of you! With this being said, I need a little data:
1. Journal: Please complete three days of a food journal. Write down what you ate with the time and general amounts (no calories). Be honest- I won't judge! I want to help you find the proper substitutes or modify them wherever needed.
2. Goals: I'm asking you to email three specific goals to increase accountability. Always keep last month's goals in mind. Did you reach your goals? Why or why not? What would you have done differently? Were the goals realistic?
Please take two minutes to respond to this; it will guide your programs and behaviors for the next four weeks. The more specific, the better. The greater the focus for you, the more likely you'll reach your larger goals.
Dietary Goal: 1 soda per week, 4 glasses of wine per week, 1 cheat meal per week, 50% veggies with every meal, etc.
Fitness Goal: 4 days of exercise, walk 12,000 steps per day, perform a perfect lunge, perform a pullup, etc.
Life Goal: Don't work over the weekend, Take a breath whenever I'm stressed, Spend more time with my spouse, etc.
Michael Moody, author and personal trainer in Denver
If you’re looking for a personal trainer who can curate a sustainable (and adaptable) routine based on your needs and wants, Michael is the experienced practitioner you’ve been looking for. Try personal training for a month…your body will thank you!
ABOUT THE AUTHOR: MICHAEL MOODY, PERSONAL TRAINER
As an author, a personal trainer in Denver, and podcast host, Michael Moody has helped personal training clients achieve new fitness heights and incredible weight loss transformations since 2005. He also produces the wellness podcast "The Elements of Being" and has been featured on NBC, WGN Radio, and PBS.
Michael offers personal training to Denver residents who want to meet at the 2460 W 26th Ave studio….or in their homes throughout LoHi (80206), LoDo (80202), RiNo (80216), Washington Park (80209), Cherry Creek (80206, 80209, 80243, 80246, 80231), and Highlands (80202, 80211, 80212). Michael also offers experiences with a personal trainer in Jefferson Park (80211) and Sloan's Lake (80204, 80212).
EPISODE #10 - EAT FOR LIFE, WEIGHT LOSS, AND AN OPTIMAL IMMUNE SYSTEM WITH BEST SELLING AUTHOR DR. FUHRMAN
On “The Elements of Being” podcast, Michael dissects and explores the minds and habits of psychologists, filmmakers, writers, and industry icons. Essentially, you learn what makes them flip the switch to achieve incredible feats, goals, and milestones…and a chance to geek out over the psychology behind human behavior. In this episode, Michael interviews Dr. Joel Fuhrman, an internationally recognized nutrition and natural healing expert and author of seven New York Times bestsellers, including his most recent book, Eat for Life. His other bestsellers include Eat to Live and The End of Dieting (which I give to all my clients).
Read more and listen here… You can also listen to all episodes on Apple, Spotify, Overcast, Castbox, Stitcher, or your favorite podcast platform!
