Outline

• Introduction
• Important Facts You Need To Know
• Your Mantenance Calories = Calories Burned
• How Many Calories Do You Need?
• Your Mantenance Calories = Calories Burned
• Exercise
• How To Figure Out The Number Of Meals You Need
• Dr K's Diet / Wellness Maintence Program®
• How Is My Metabolism Working? Am I A Fast Or Slow Burner?
• Restaurant Eating & Staying on the Maintenance Diet

I. Introduction

If you are following this Plan, you should at one time have believed yourself to be, or have been described by a medical professional, as "overweight." To be considered "overweight " is an aesthetic judgment, and does not reflect the ratio of fat tissue to lean muscle mass. Anyone more than 20 pounds above their ideal weight is considered to be overweight (but not necessarily obese). To determine your Body Fat Ratio and to have the greatest success with your weight loss, use our Body Fat Analyzer to monitor your body fat. Loss of body fat is the best way to watch your pounds slide off and know that you are losing only pounds of fat, rather than lean muscle mass.

Your personal body fat should be no more than 20% of your body weight. If you weigh 150 pounds, then you should have less than 30 pounds of fat. To be obese means that your weight is more than 20% above the standard weight for your height chart, which for most people means you have more than 40 pounds of fat on your body.

Your desired daily caloric intake is explained below as "maintenance calories." In order to maintain weight loss and build muscle, you need a high protein diet. Adequate protein has been proven to support the immune system and prevent osteoporosis.

Some people are more efficient genetically in using calories. Therefore some people are comfortable with their body fat in the higher range, and some prefer it to be in the lower range. When planning the comfort range for your own level of body fat, remember, there are only three food groups, and they all contribute calories. However, fat contributes twice as many calories as carbohydrate and protein, and must be limited. (Moderation is key: if you ingest too little fat calories, you run the risk of other health problems, such as hair loss. Please read and re-read these guidelines until you thoroughly understand them!!)

If you increase one food group, you must decrease the others to maintain or lose weight. Higher protein thus means a lower fat calorie count, and a lower calorie diet. The ideal diet is

20% fat : 30% protein : 45% carbohydrate diet ratio

or a total of 95%, with the remaining 5% of your calories set aside for "play" or comfort food.

Eating too much food can result in obesity. Obesity is associated with significant risks including high cholesterol, atherosclerosis or hardening of the arteries, diabetes, hypertension, and cancer of the breast, bowel, uterus, and prostate. High endurance athletes prefer to maintain their body fat at less than 10% of their body weight. The calories you need to lose or gain weight are explained below.

Please read carefully and slowly through the following important facts. You should try and memorize the four facts below. To achieve Permanent Success in maintaining your desired weight, follow the Ten Golden Rules of Losing Weight.

II. Important Facts You Need To Know:

• 1 GRAM OF PROTEIN = 4 CALORIES
• 1 GRAM OF CARBOHYDRATE = 4 CALORIES
• 1 GRAM OF FAT = 9 CALORIES

III. Your Mantenance Calories = Calories Burned

• 3500 CALORIES = 1 POUND
• To lose one pound you must burn at least 3500 Calories
• To gain one pound you must eat at least 3500 Calories

20% FAT : 30% PROTEIN : 45% CARBOHYDRATES : 5% PLAY

IV. How Many Calories Do You Need?

If you eat 10 calories for each pound of your weight, you will not gain or lose weight... this equates to your daily maintenance calorie allowance.

If you want to build muscles at the same time as maintaining your weight, then you must eat plenty of protein to increase your lean body mass or muscle mass. This type of eating pattern has been proven by millions of athletes and bodybuilders to be effective for muscular development and simultaneous weight maintenance during exercise; but it depends on regular exercise.

Remember, it takes 3500 Cal. to gain or lose one pound. When calculating which MEALS you should be eating, you must include about 1/3 to 1/2 gram of high quality protein per pound of your IDEAL body weight.

FOR MOST WOMEN this works out to be about 10 calories per pound of IDEAL body weight per day---that will vary a bit depending on whether you have a slow or fast metabolism ( see below). For example: if you weigh 160 lb. then

YOUR MAINTENANCE CALORIES = 1600 Calories per day if you eat less you will lose weight. The idea is to maintain your IDEAL weight.

If you are a woman and only weigh 120 lb. then

YOUR MAINTENANCE CALORIES = 1200 Calories per day.

*If you intend to exercise or build muscle by lifting weights, (BURNS ABOUT 20 CALORIES PER POUND) then you must double the calories. (3000 for men and 2400 for women). Yes, lifting weight increases your metabolism, requiring double the number of calories burned per pound of body weight.

V. Your Mantenance Calories = Calories Burned

If you wish to vary this plan slightly and keep your diet around 15-20% fat : 25-40% protein : 50-60% carbohydrates, you will find you can consume more varieties of food. Get a consultation with the WellnessMD on the Web to find out what works best for your needs. Your daily calorie intake will probably vary in the range of 1200-3000 Cal. Calories burned will depend on your activity level — there is no getting around this simple fact!!.

• Let your hunger be your guide!!
• Remember when you are hungry, you are losing weight!!

Through experimentation, you will find a calorie intake amount that leads to muscle growth, if that is your goal, without too much fat accumulation around your middle.

VI. Exercise

** YOU MUST EXERCISE A MINIMUM OF ONE HALF HOUR EVERY DAY, OR ONE HOUR EVERY OTHER DAY, IF YOU WANT TO LOSE WEIGHT!! **

Please don't try to fight this simple fact. There is no way around it, no denying it, no overcoming it. If you put food in your mouth, you must move your body. If you put too little food in your mouth, you will enter "starvation mode" or a reduced metabolic rate, which will hamper your whole weight loss maintenance program — not to overlook the fact that you may cause irreparable harm to your body. Accept that you must exercise, and, as the people at Nike® say, "Just Do It!!"

Activity levels are divided into three choices:

Level One - Walking 30-60 minutes every other day is the minimum amount of exercise and will help you to maintain your weight. If you merely want to maintain weight loss, simply stick to 10 calories per pound for your total daily intake.

Level Two - Daily aerobic exercise of 45 minutes to 90 minutes per day. At this level, almost anyone will lose weight. You can do anything that makes you sweat and breathe hard.

Level Three - The Ultimate Exerciser! If you want the ultimate results, in a hurry, a combination of aerobic exercise and weight lifting to maintain and improve body profiles and shapes is best. This is a very individualized program and includes both running every other day and lifting weight in between with a minimum of 2 hours per day spend on exercise. This is optimum and difficult for most people to maintain. A personal trainer is recommended to keep you on track. It is tough, but the results are well worth it.

VII. How To Figure Out The Number Of Meals You Need

The meal plan that is best for YOU is selected after you have learned these important facts. Please read them carefully and slowly. This is a self-help program.

A 120 lb. woman needs at least 40-60 grams of protein (half her weight) or 1600 to 2400 Calories to maintain her weight and stay active (minimum of 10 Cal/lb.) 1200 plus 60 gm X4= 240 calories from protein. For those women who are working towards building leaner, firmer tissues, Level Three activity is required. However, there is a required minimum daily intake of 1200 Calories for most women, and if you exercise you must add more calories.

Do you want to maintain your weight after losing? Simply figure out how much you want to weigh and calculate that number times ten for your allowed calories per day, e.g., if you want to weigh 110 pounds, eat only 1100 calories a day.

Similarly, a 150 lb. man will need 50-75 grams of protein or 1/2 gram per pound of desired body weight (but at least a minimum of 1500 calories a day is required by a working man). In order for that same man to increase lean body mass and decrease fat body mass, a Level Two activity level is adequate. Men can exercise less than women to maintain or improve their physique as long as they consume adequate protein. Remember, high quality protein = lean fish or soy proteins, egg proteins, or milk proteins such as whey, or any form of tofu, e.g., barbecued tofu, low fat cheese, cottage cheese, yogurt, tuna, swordfish, sardines, hard boiled eggs, omelets, vegie burgers. Calorad® is a high quality collagen protein from cows.

Your typical Daily Diet for the full 30 days is the same each day except for variations in the foods as explained below. Please use DrK's CC Diet® to lose some weight quickly and increase your motivation and personal satisfaction!!. Then follow up with DrK's 30 Day Maintenance Diet©. Remember, you must eat all six meals to maintain weight loss until your body readjusts to your new weight and exercise program!! You can vary the amounts of food somewhat, depending on your exercise level. You must, I repeat, you must exercise daily, walking for total of 30 minutes. This is barely adequate exercise, especially if you break it up into three different times during the day; a full hour is the preferred amount.

Prepare all meals in Tupperware-style containers and bring them to work with you. You may use pepper, garlic, lemon juice, vanilla, cinnamon, hot sauce, Bragg' s Amino Acids, or curry powder for added flavor. No-Salt or Low-Salt, or low-sodium soy sauce may also be used. Full vitamins and minerals must be included at least once a day. Juice Plus® is recommended, and is available on our WellnessMD Webstore .

You will find it very helpful to keep the above ratio 20:30:45 for every meal. Less than one half of the meal should be carbohydrates, (vegies, grains and fruits and breads or pastas) and one fifth is fat (oils, cheese, butter, avocado or nut butters) and about one third includes proteins as above. Remember, tofu and vegetable proteins have no cholesterol at all.

You should try to eat small amounts 5-6 times a day (sometimes referred to as grazing) and spread your daily calories relatively equally over each meal. Grazing or eating six meals a day is different from "constantly eating." Constantly eating, or snacking between snacks, does not allow your digestive system a rest. For your body to do its job efficiently, curbing your appetite and yet letting yourself feel full, is the trick. Once you are comfortable with the plan, you need not count calories except at restaurants. Tips:

• Eat small amounts 5-6 times a day
• You should still be slightly hungry before and after meals
• Try and consume all the protein on your plate FIRST

* Medical Consultation is recommended during any diet program for best results.

VIII. Dr K's Diet / Wellness Maintence Program®

*DO NOT USE SUGAR OR SALT ON THIS PROGRAM*

Breakfast: This is your most important meal. 3-4 egg whites or Egg Beaters mixed with 1 egg yolk, stir fry in 1 tsp. olive or canala oil and add 2 green onions, soy bits, 1 stalk of celery and spice with pepper, garlic, or herbs as desired. Use Bragg's Aminos for salt flavor. Do not use Salt , but Nosalt is OK.

You must also eat at least 2 cups of oatmeal cooked with hot water, 1/2 cup raisins and 1 tbs.. brown sugar or honey with 1 tbs. unsalted butter. You May add 1 SLICE OF TOFU CHEESE or 1 tbs. of wheat germ and/or flaxseed to your breakfast oatmeal, if desired for extra fiber; or substitute two pieces of whole wheat toast or one plain bran muffin instead of oatmeal. Do not eat both toast or muffin and oatmeal. Do not use white sugar.

Snack 1: 1- 1/2 chicken breasts** plus 1 cup of cooked whole grain brown rice, with Bragg's Amino Acids or low salt soy sauce for flavoring and add two cups of any vegetables in season or combination - usually fresh green beans, zucchini, broccoli, cauliflower, snow peas, sprouts, and Shiitake mushrooms or brown mushrooms ( about six). If you quickly sauté with 1 tbsp. of soy, sesame or Canola oil at high temperature, it really improves the texture.

Vegetarian Substitute: One half package of tofu fried in garlic and olive oil with sage and soybits, Low-Salt and pepper to taste.

Lunch: the same as your first Snack, but you may substitute 2/3 cup tuna in water or four slices of turkey meat. Rice cakes are allowed, but no bread. Tomato slices (3) or lettuce leaves (3) or sprouts (1/2c.) are allowed, if desired in addition. Mustard or any seasoning as above may be used for flavoring. YOU MAY USE NON FAT MAYONNAISE!

Snack 2 : (may be skipped in some cases). At least 6 oz. of veal, lean beef, sirloin steak, pork or any fish, or Vegetarian substitute, stir fried or baked with 1 cup of cooked whole grain brown rice, vegetables as above or in season.

Dinner: 1/2 chicken breast broiled or baked without the skin** plus 1 cup of cooked whole grain --brown rice, barely, buckwheat groats, quinoa, amaranth or millet plus one cup of vegetables- as above plus one small baked potato with low fat sour cream, green onions and soy bits if desired. No Fat Parmesan cheese may be used as flavoring.

Snack 3 : After exercise or about 15 minutes following an intense work out, have an 8oz. smoothie/protein drink (protein powder 1 scoop and 1 cup of fruit non fat yogurt, any flavor) blended with a high glycemic carbohydrate (any combination of fruit juice blended with one banana, 1/2 cup frozen berries), or simply use a HeartBar®. You may have the equivalent of about **500 calories below instead of your Smoothie. Any oil and vinegar dressing or non oil dressings are allowed on any salads. Vary your dressings for new flavors. Use several salad dressings per meal.

Bedtime Snack : (optional) 1 scoop protein powder and 1 cup of yogurt (non-fat, any flavor) in one cup of cooked oatmeal about 1-2 hours before bed and a tsp. of brown sugar plus a dollop of vanilla for flavoring.

• MAINTENANCE = 3 MEALS A DAY ( NO SNACKS)
• WEIGHT LOSS = ONLY 3 SNACKS (any combo)
• WEIGHT GAIN = ALL THREE MEALS + ALL SNACKS

REWARD = Allow yourself a bedtime snack ONLY after a ten pound weight loss.

Note: Bodybuilders and those interested in building more muscle may include the three snacks only if they exercise strenuously at Level 3. Most bodybuilders should be exercising at Level 3 in order to build long lean muscles.

Note: ALL Food must be chewed slowly!!!! It should turn to mush in your mouth, almost a liquid, no lumps. You should eat all six meals (but some of you may need to skip one or two snacks depending on your individual activity or lack thereof). Again, remember, it takes 3500 calories to gain or lose one pound. Ideally, everyone, in order to feel a little more energy, especially around the late afternoon after your workout should use Snack 3 OR the Bedtime Snack, with the protein powder. This program is repeated daily for 30 days. Small variations are allowed as noted.

Good luck! Remember, slower weight loss is easier to maintain. Maintenance is the GOAL, inches are more important than pounds.

IX. How Is My Metabolism Working? Am I A Fast Or Slow Burner?

Check your basal temperature under your arm or your tongue using a regular or digital thermometer. If your temperature in degrees Fahrenheit is under 97.4 or above 98.4, then you must report to your physician. (a simple digital thermometer is available at the WellnessMD Webstore).

If your basal body temperature is too low, you may have a problem with your thyroid gland or serotonin level. Both men and women need to have their hormones checked if no weight loss is occurring within three weeks. Check your body fat measure with our Body Fat Analyzer — NOW available at the WellnessMD Webstore.

Your metabolism and the time spent chewing your food is directly related to how fast your process your food. Digestive enzymes must be thoroughly mixed with your food. If you become gaseous and bloated, you may need less quantity of food per sitting or supplemental enzymes to improve your digestion. Many digestive aids are sold over the counter and many of these are present in our Juice Plus® preparation, available at the WellnessMD Webstore.

X. Restaurant Eating & Staying on the Maintenance Diet

You may substitute any of the servings below for one of your meals or snacks in a restaurant. If you have skipped a meal that day , you may order 2-3 servings. If you have not eaten all day, and it is evening, eat all three servings as outlined. Remember to order clearly as outlined. Maintenance calories are 500 per meal.

** 500 Calorie and meat equivalents to be used in restaurants or when necessary. Substitutions as per serving:

1 serving :

Tofu (6-8oz ) or Baked Potato or Portobello sautéed mushroom.

This is equal to one container of 6 ounces of tofu, steamed, sautéed with garlic, barbecued or in a salad. Remember, tofu takes on the flavor of anything your cook it with and can be used in place of cheese in any recipe. You may substitute one large baked potato, dressing on the side, green onions and one container of low fat yogurt or no fat sour cream if the Chef does not know how to prepare tofu. (Large Portobello mushroom may be substituted for tofu.)

TWO (2) servings of any of the below:

(1) Rice-Brown preferably or substitute one cup of steamed white rice. This may be stir fried with 1 tbsp soy oil, two cloves garlic and one small onion and spiced with soy sauce, pepper or other seasonings. Stir fry till all the rice grains are coated with the sauce and steam for and additional 5 minutes.

(2) Soup - Non ream-base soups only. (You may eat another bowl of soup instead of rice for your extra serving.) You may tell the restaurant to use the fat-free Campbell soups if you wish to use a creamed soup.

(3) Rice plus Soup, any type, except cream-based, regular clear soups or vegetable, chicken, bean, or others. Any soup or two different types are permitted. Be creative, ask the waiter to bring one bowl of cooked rice (1 and 1/2 cups ) with dinner and one soup for desert. No bread is allowed with the soup. Up to 4 crackers or croutons are permitted. Any whole grain, e.g.. barley, wheat, millet or buckwheat may be substituted for the brown rice.

Three (3) servings of any of the below:

3 Salads- Any type

** Salad -Any type with oil free dressings on side, eggs, five shrimp or approx. 1 tbs. soy bacobits are permitted, ask for the three servings to be brought out separately and try different dressings with each one for variety. Specialty salads (with meat, eggs, etc.) are also not allowed in place of the three servings of salad.

** Tofu in any form, baked, broiled, pureed, steamed or plain may be used instead of meat for vegetarians. One container, 12 ounces of Tofu, prepared by chopping it into cubes and sautéed with garlic, herbs like sage, oregano or thyme and onions, is delicious! Tofu is a low fat protein of high quality and may contain some estrogenic precursers that women can use to supplement their own hormone levels.

PLEASE give this Maintenance Diet a try for only 30 days — FOUR SHORT WEEKS!! — and you will be amazed at the results! Best of luck, and do write me and tell me how you did!!
— Dr. Abraham Kryger