Kristi Whitley

Healthy Living

Happy New Year!

Everyone is trying to reverse the 2020 curse and lose a little weight, so here is some help from Dr. Michael Greger and his book "How Not to Diet". 

Each one of his suggestions is backed by proven science to enhance weight loss. Enjoy!

  1. Preload each meal with 2 cups of unflavored water.
  2. Preload each meal with negative calorie foods such as salad or vegetable soup.
  3. Incorporate 2t vinegar with each meal.
  4. Enjoy undistracted meals. Turn off digital.
  5. Follow the twenty-minute rule. Extend the time it takes to eat to 20 min by extending chewing time, eating bulkier, chewier, harder foods.  
  6. Take 1/4t black cumin seed every day.
  7. Take 1/4t garlic powder daily.
  8. Take 1t of ground ginger or 1/2t cayenne pepper daily.
  9. Take 2t nutritional yeast daily.
  10. Take 1/2t cumin with lunch and dinner.
  11. Drink 3 cups of green tea every day.
  12. Stay hydrated. Nine cups of unsweetened beverages for women, 13 for men. Water and green tea only. 
  13. Deflour your diet. Whole intact grains only including brown rice, quinoa, kasha, rolled oats.
  14. Front-load calories in the day. Eat breakfast like a king, lunch like a prince and dinner like a pauper.
  15. Time-restrict your eating. Eating in a window of time less than 12 hrs, 7 days per week. Ideally ending all food intake prior to 7pm.
  16. Optimize exercise timing. Excercise 90 min everyday fasted or at least 6hrs from last meal. 
  17. Weigh yourself twice a day.
  18. Set intentions for the day/month and check them off.
  19. Fast after 7pm.
  20. Get sufficient sleep.
  21. Experiment with mild Trendelenburg. Sleeping with the head of the bed tilted down 6 degrees. 

I suggest reading the book for much more information on successful weight loss and health.

Try Spicy Collard Green and Black-eyed Pea Soup for a great start to the year!