Outline

• Overview
• Change the Way You Eat
• Fast Regularly to Maintain your Weight
• Prepare to Win
• Eat a Balanced Diet 
• DrK's CC Diet Exercise Plan
• Drink 5-6 Glasses of Water Daily
• Natural Antioxidants / Soy Isoflavones Daily

II. Overview

If you TRULY want to lose weight and keep it off, the rules are simple and unchangeable: Self-monitoring of your food intake to ensure you consume less calories on a daily basis than you expend. If you eat, you must exercise. A permanent change of lifestyle, which consists of exercise, counting calories and consuming a high protein diet, as found in  Dr. K's Wellness Maintenance Plan, will aid you in this process.

If you don't feel you can commit to a permanent lifestyle change, then take it one day, one week, one month at a time. I guarantee, if you faithfully follow my Permanent Weight Loss Plan for only 30 Days, your physical and psychological wellbeing will be noticeably improved. You will FEEL better, you will LOOK better, and you will have MORE ENERGY. Try it!!

Remember: If you always do what you've always done, you'll always get what you've always gotten.

Stand in front of a full-length mirror, assess yourself honestly, then close your eyes and picture what you'd like to see. Next, commit yourself to achieving that goal.  Review this guide daily, keep a journal, and watch the pounds melt off, and your physical wellbeing return!!

The Seven Principles of Permanent Weight Loss are presented below.

DrK's Seven Principals of Permanent Weight Loss

II. Change the Way You Eat:

If you ask yourself if any diet ever worked for you to take weight off and keep it off and your answer is "NO", then why should you try and do the same thing all over again? This time, make the decision, and the commitment, that YOU are in charge, and YOU want to take it off and Keep It Off!

DrK's Wellness Maintenance Plan® will help you change your eating habits in just 30 days. This plan is simple, healthy and tastes great!! Start with the Cabbage/Chicken Soup Diet®, a tasty way to lose 14-20 pounds in one to two weeks and get you motivated and excited. Then, switch to the Maintenance Program to help you continue to lose weight gradually (if necessary), and to keep the weight off permanently.

Remember, gradual weight loss may be slower and less exciting, but it is easier in the long run to keep off. Maintenance of your weight loss achievement is the GOAL.

Remember that inches are more important than pounds.   

When you lose weight on the The Monterey Diet™ and then return to your old eating/exercise patterns, you will quickly lose all that you've achieved. You'll be back in your "fat clothes" in a very short while. You MUST change your life long patterns of behavior.

Dr. Kryger is aware that many overweight patients use food to cope with upsetting feelings such as unhappiness, worry, anger and depression. Successful long term weight control depends on learning to handle these emotions in more effective, non-food-oriented ways. One low cost approach we recommend is the Mood Shifting Program®: Transforming Anxiety, Depression & Stress. It was developed by a practicing psychologist, Dr. Norm Ephraim, and can be found at:   http://www.mood-shifting.com/ .   

III. Fast Regularly to Maintain Your Weight:

DrK's Cabbage/Chicken Soup Diet® is essentially a modified fast, and our Internet Wellness Subscribers have lost a total of more than 250,000 pounds, with an average weight loss of 10 lbs in the first week.

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

Based upon my years of experience in nutritional medical treatments and counseling, clinical results and medical training, I have modified and developed this version of a life extending fast. Modern medicine has found ways to extend our lifespan through dietary restriction. Caloric restriction is safe and natural with the result being Longevity — a longer and healthier life. 

The natural lifespan of human beings has been extended to more than 80 years for both men and women due to better nutrition and better medicine. It is natural and beneficial to be concerned about how long you will live and what you can do to maintain or regain your health.  You will find that all levels of your life are improved with weight loss which brings you so much personal satisfaction.. Long life gives you the time to realize more of your dreams and ambitions. 

IV. Prepare to Win: Set a Goal!!

Decide what you want to weigh (what you weighed at age 18-21 is the ideal for most people). Use 10 calories per pound as your daily caloric intake. (If you want to weigh 120 pounds, set 1200 Calories as your daily goal.

You MUST prepare for any diet by shopping in advance and planning your meals/snacks, or you will find yourself extremely hungry and without the correct food options at hand, and you will be tempted to "cheat."  Never go grocery shopping when you are hungry!!

You can cook your meat, if you still eat it, any way you wish, but no ketchup, BBsauce, or other fat containing dressings or flavorings are allowed. The vegetarian substitution, using Tofu, mushrooms, lentils and barley or rice and beans , is the best source of complete low fat proteins. (See Recipes ). 

Prepare all meals in Tupperware 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 for flavor, No-Salt or Low-salt, or low-sodium soy sauce may be used. Full vitamins and minerals must be included at least once a day on the Maintenance plan only. Juice Plus® is recommended and is available in our WellnessMD Webstore.

Use large bowls, 2 pints or 16 oz. of each of these as one serving. You cannot live on the CC soup diet for more than three or four weeks consecutively, because the diet plan is not nutritionally complete. Remember, no vitamins or minerals are allowed during fasting . 

On the DrK's CC Diet®, weight loss is essentially due to starvation because of reduced caloric intake, not loss of water. You are drinking soup all the time and other liquids daily, and will not become dehydrated. Drink a minimum 5-6 glasses of water daily. More is better on the CC Diet® to flush toxins from your system. You will lose fat as stored energy first, then lean muscle mass if you do not start on the Wellness Maintenance Plan or regular three meals a day from the new Food Pyramid. 

There are many creative options for making the diet more palatable. Some people process or blend the soup for a naturally creamier consistency; others prefer the soup "chunky style." When preparing the soup, split batches in half and vary your seasonings: create Oriental, Italian and Indian flavored soups through the use of permitted ingredients. This helps avoid boredom. 

On Day Three, turn your bananas and skim milk into scrumptious milk shakes by blending them with a touch of nutmeg, cinnamon, and vanilla. No sweetners including artificial ones should be used to avoid maintaining the craving for sweets. Use apple sauce or fruit flavored yogurt for a base. Use non-fat Butter Buds and Cheese and Garlic seasonings to add flavor to your steamed greens, microwave acorn squash, broiled fish, and of course all oil free salad dressings are allowed. Bragg's Amino acids are a great flavoring agent. Let your hunger be your guide. Remember when you are hungry, you are losing weight.

V. The Balanced Diet and the Play Factor:

Our WellnessMD Webstore now offers an easy-to-use computerized calorie counter and daily analysis computer, Nutriguide® for only $99.00. Shipping and handling is additional. 

Your daily calorie intake should be in a ratio of:
20% FAT : 30% PROTEIN : 45%  CARBOHYDRATES : 5% PLAY Calories

A built-in Play Factor will bring variety and enjoyment to your meals. 

For EVERYONE, the best way to maintain weight loss when not following a strict diet plan is to eat a hearty breakfast daily INCLUDING (a serving of OATMEAL, or a piece of TOAST with a scant smear of BUTTER, or an EGG, PLUS 8 ounces of SKIM MILK or PLAIN YOGURT or two slices of Tofu cheese), eat a moderate lunch (a SANDWICH or a LARGE SALAD), and eat a small dinner (SOUP OR SALAD ONLY). STOP EATING FOUR HOURS BEFORE RETIRING! 

If you wish to vary this plan slightly and keep your diet around 15-20% fat, 50-60% carbohydrates and 25-40% protein you will find more food variety. 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 depending on your activity level. Remember:  Maintenance Calories equals Calories Burned! 

Men seem to have a faster metabolism and due to the action of testosterone can exercise less than women and still increase their lean body mass to improve their physique as long as they consume adequate protein. Remember High Quality proteins such as lean fish or tofu, soy proteins, egg proteins or milk proteins such as whey, are recommended.   

20% FAT-30% PROTEIN-45%  CARBOHYDRATES- 5% PLAY . You will find it very helpful to keep the above ratio for every meal. Less than one half of the meal is carbohydrates, (vegies, grains and fruits and breads or pastas) and one fifth is fat ( oils, cheese, butter, avocado or nut butters) and more than one third includes proteins as above. Remember, tofu and vegetable proteins have no cholesterol at all. You should try to eat 5-6 times a day (grazing) and spread your daily calories relatively equally over each meal. 

It is difficult to limit your fat calories to a maximum of 20% of your total caloric intake. Using Tofu cheeses and soy milk helps. Soy isoflavones have been proven beneficial to women and men. You can lose ANOTHER 20 POUNDS, without further dieting, if you follow the 30 Day Maintenance plan exactly and do just that. However, you must keep a Diet Journal and write down everything you eat in order to accurately count your calories and calculate your fat intake. 

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

The meal plan that is best for YOU is selected after you have learned and can remember these important facts.

VI. DrK's CC Exercise Plan:

To successfully  manage your weight, YOU SHOULD exercise daily. At the very minimum, you MUST exercise every other day. No matter how much you may dislike exercising, for health and longevity, there IS SIMPLY NO SUBSTITUTE! We particularly recommend that you walk for 45-60 minutes every day as both a physical and mental component of optimal health. Brisk walking can BURN UP TO 400 CALORIES AN HOUR. 

For bodybuilders: through experimentation you will discover your personal calorie intake that leads to muscle growth, if that is your goal, without too much fat accumulation around your middle.

YOU MUST EXERCISE A MINIMUM OF 60 MINUTES EVERY OTHER DAY TO CONTINUE TO LOSE WEIGHT!

YOU MUST EXERCISE A MINIMUM OF 30 MINUTES EVERY OTHER DAY TO MAINTAIN WEIGHT LOSS.

Level One- Walking 30-60 minutes every other day. This is the minimum and will help you maintain your weight. If you merely want to maintain weight loss, simply stick to a 10 calorie per pound for your total daily intake. You will note that a calorie counter or a guide to help you, is included at the WellnessMD Webstore .

Level Two- Daily aerobic exercise of 45 minutes to 90 minutes per day. At this level almost anyone will lose weight. 

Level Three- The ultimate exerciser! Uses a combination of aerobic and weight lifting to maintain and improve body profiles and shapes. 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.

VII. Drink Your Water: 5-6 Glasses Daily!!!

At least 5 (five) glasses of fresh spring water each DAY!!  This is critical. If you prefer, put a fresh slice of lemon or lime in your glass before adding the water. You can even rub the slice of fruit on the rim of the glass for a tangy taste. Warm up your first glass of water in the morning to get your system up and running faster without caffeine.

VII. Natural Antioxidants / Soy Isoflavones Daily:

Dr. Kryger recommends that  both men and women over the age of 50 use Juice Plus® tablets and take an additional mineral supplement of about 50 mg of Zinc, 200 mcg. each of chromium and selenium* plus a Calcium/magnesium combo of 1000/500 mg. daily.  *These minerals are the most important supplements for South Americans and natives of California and the Southern United States for they are deficient in the soils whose balance has been destroyed by years of artificial non-organic fertilziers. 

Juice Plus® is a unique blend of 17 fruits and vegetables which provide all the vitamins, minerals and fiber you need on a daily basis.  Juice Plus® contains natural antioxidants and licophenes along with numerous natural phytochemicals. Lycopenes from tomatoes have been shown in studies to prevent cancer of the prostate. Included in four capsules of freeze dried fruits and vegetables are all the fruit and vegetable servings needed for one active day. They are rich in lycopenes and antioxidants. Use of these  results in increasing the concentration in the blood of Vitamins A, Beta Carotene, Vitamin C, Vitamin E. Juice Plus® is easy to use and an inexpensive total supplement which has been tested by doctors against Placebo and found effective in elderly people in both stimulating the immune system and preventing DNA mutations! 

Soy Isoflavones are a relatively new supplement derived from soybeans. These compounds have been found to be effective as antioxidants which may help in preventing cancer.  They have no effect on controlling blood pressure or weight.