Weight Loss with Linda Lazarides

PHASE I: Reaching your target weight. If you have no metabolic problems and are reasonably active, you should lose 2 lbs per week
Foods to eat liberally. Eat little and often.	Plus rationed foods (maximum daily allowances)	Foods to be mostly avoided. Avoid going to places where temptation may be overwhelming	Supplements (daily dose)*
Fresh vegetables, especially dark green leafy varieties Fresh salad  vegetables, especially beets (beetroot) raw radishes, onions and chives Legumes (pulses)  especially if sprouted Fresh fruit,  especially blue, purple and dark red berries Tofu  Low-fat yoghurt Eat a wide variety  of all these foods. They are best made into soups and casseroles, since the extra liquid will help you to feel full. Drink at least  2 litres/3 pints of plain water a day.	1. Olive oil 4 tablespoons OR butter 2 tablespoons 2. Nuts or sunflower seeds 1 tablespoon 3. Avocado pear: 1 pear 4. Brown rice 55 grams/2 ounces (dry weight) OR potatoes One large 5. Oats or oatmeal or other whole-grain product such as buckwheat, millet, polenta 55 grams/2 ounces (dry weight) 6. Wholemeal bread 1 slice 7. Eggs, fish, seafood, white meat, low-fat cheese 300 grams/10 ounces (in total) 8. Low fat milk 300 ml/½ pint/1 cup You must consume some of items (1), (2) or (3) plus (7) with each meal. They will help to prevent you from over-producing insulin. (Insulin interferes with weight loss.) Read more about this.	1. Sugar, and foods or drinks with added sugar, e.g. cakes, cookies, biscuits, jam, sweets, ice cream, most breakfast cereals, desserts, soft drinks, sweetened tea and coffee. These increase your weight by hormonal effects as well as calorie effects. (Find out more). Pick one small sweet treat per day, which has a total calorie content of 100 kcal or less. Do not keep your treat in your home - you must buy it every day. Avoid going to places where temptation may be overwhelming. 2. Alcohol. One gram of alcohol yields almost as many calories as a gram of fat. Avoid daily alcohol. One glass once a week is ok during Phase I. 3. Fatty foods (apart from the allowance in column 2) and red meat. There are large amounts of hidden fat in pie crusts, pastry, potato crisps and chips, French fries and other fried food, doughnuts, crispy snacks in packets, creamy desserts, dips, sauces and mayonnaise. Fish or other food which has been canned in oil should be well drained and the oil mopped with absorbent kitchen paper. 4. Salty foods. Salt encourages water retention, which makes you gain weight. Find out more about water retention. 5. Convenience foods in general. While you are in Phase I it is better to make your own food from scratch, so that you know exactly what is in it. Convenience foods often contain hidden fat and sugar, and could hinder your progress.	Psyllium husks (preferably whole, not powdered) 1 tbsp mixed in 400 ml/¾ pints water twice daily before meals. As an insurance policy in case of inefficient vitamin absorption or assimilation, a daily basic multinutrient formula is recommended. The following are also useful as part of a weight-loss program Carnitine Helps to release energy from fat. Read The Amino Acid Report for more information on carnitine). Lipoic acid, vitamin C and silymarin These spare glutathione, which breaks down excess insulin. (More information on insulin and weight gain) Conjugated linoleic acid (CLA) Clinical trials have shown that this supplement helps turn calories into lean tissue rather than body fat. Always observe the cautions on product labels.
Treat Yourself With Nutritional Therapy has over 100 delicious recipes for this diet

PHASE II: Permanently keeping your target weight

The usual pitfall is to slip back into your pre-diet habits. If you do this you will, with absolute certainty, and more quickly on each occasion, return to your pre-diet weight. The vast majority of people fall into this pit. The reason is that their cravings for high-calorie foods and drinks have not yet been adjusted. And if their diet and exercise program was too punitive and austere, there will be a rebound effect - an overwhelming desire for "rewards" - when the diet is over.       You can keep your target weight even if you increase your rations a little, because now you no longer need to reduce your weight, only keep it stable. Plan how many treats you are allowed per week, and keep to this rigidly. Check regularly that your plan is not producing a weight gain. If temptation strikes too often, avoid going to places where you will be tempted. Never keep treats in your home.       All the supplements mentioned in Phase I can be continued on a long-term basis. Linda particularly recommends continuing with the psyllium husks.

CANNOT REACH YOUR TARGET WEIGHT DESPITE GENUINELY FOLLOWING THIS PROGRAM? YOU MAY HAVE A METABOLIC PROBLEM
You could be producing too little thyroid hormone, too much insulin, or you may have water retention. Consult your doctor for diagnosis and advice. Linda Lazarides' Treat Yourself with Nutritional Therapy can help with thyroid and insulin problems. The Waterfall Diet outlines a nutritional program to help you permanently shed fluid retention.
*All doses are for adults. Children's doses are in proportion to their body weight. So a child who is half the weight of a small adult should be given half the adult dose, and so on.
Exercise: To help you reach your target weight, increase your activity level by walking twice as much and twice as fast. Use stairs instead of lifts. If you want to be able to eat more without putting on weight, go to a gym and learn about strength-building exercises. Inactivity promotes early hunger. To create endorphins which make you lose your appetite, go for a five-minute run around the block or up and down some stairways. If you have arthritis and cannot exercise, go back to the Home Page and select the Joint Pain section instead. Additional advice: Do not rush into this program. Wait until you are properly organized and mentally prepared. You will then be more likely to cope with it on the required long-term basis and see its benefits. Do not be tempted to think that missing meals will help you lose weight. Instead it will make your blood sugar drop too low and intensify cravings for high-calorie snacks. Eat frequent small meals. Avoid eating meals consisting mostly of high-carbohydrate foods. Even complex carbohydrates stimulate insulin.
Linda Lazarides' book Treat Yourself with Nutritional Therapy contains more than 100 delicious recipes to use with this diet. Download the book now. This site relies solely on the sale of publications and personal health strategies. If you find the service helpful, please support it by buying the publications and recommending the site to friends.
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