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The MAR Weight Loss Regimen
No diet pill or magic diet is the answer to weight loss.
PROPER
FOOD INTAKE WITH DIGESTIVE EFFICIENCY IS THE ANSWER TO WEIGHT
PROBLEMS.
Anything less will only give short-term results.
Metabolism (meaning all chemical activities in the body) must be
addressed. If you are more than 20 pounds overweight, you must get
serious and look at this as a medical problem. You must realize that in the
long run, no one diet, or vitamin, or drug will have a solution unless you
address the body’s chemical imbalance. Just because you have no disease
symptoms present doesn’t mean that you are functioning well. To be the
proper weight you must eat according to your type, and the digestive system
must work efficiently to handle carbohydrates, protein, minerals, and fats.
For best results, follow the food intake as recommended in the
following pages, take the products recommended by the MAR program, and get your
laboratory levels assessed approximately every 4 months. Once you have
reached your weight goal, follow the MAR Individualized Nutraceutical and Food
Recommendations for prevention, wellness and longevity.
FOOD PROCEDURES
DAY ONE through DAY THREE
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| Breakfast |
- One serving from the protein group
- Breakfast nutritional supplements *
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| Lunch |
- One serving from the protein group
- Lunch nutritional supplements*
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| Dinner |
- One serving from the protein group
- One cup raw vegetables from the vegetable group
- Dinner nutritional supplements *
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| Drinks |
- Drink a minimum of two quarts water daily
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| Salad Dressing |
- 1 tbsp of an oil and vinegar dressing per cup of raw vegetables!
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* Food Supplements as recommended in your MAR program
In addition to the oil and vinegar dressing, you are permitted to use one more tsp. of oil, butter or mayonnaise per day
Serving: Average serving is ONE tablespoon full, it may vary according to physical activity and physical size
Notice that there are no grains on the 3-day program. Notice there are no fruit or juices. FOLLOW THE THREE-DAY PROGRAM EXACTLY!
Follow EXACTLY or it will not work
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DAY FOUR and BEYOND
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| Breakfast |
- One serving from the protein group
- One servings of grain (whole grain bread and cereals)
- Breakfast nutritional supplements *
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| Lunch |
- One serving from the protein group
- One serving of vegetable group or vegetable salad
- One serving of fresh fruit
- Lunch nutritional supplements*
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| Dinner |
- One serving from the protein group
- One cup raw vegetables from the vegetable group
- ½ cup cooked vegetables from the vegetable group
- Broaden your vegetable variety
- Cooked carrots or potatoes can be eaten 3 days per week
- Do not eat carrot or potatoes on the same day
- Dinner nutritional supplements *
- A second serving daily of whole grain bread, rice or cereal, can be eaten at lunch or dinner
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| Drinks |
- Drink a minimum of two quarts water daily
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| Salad Dressing |
- 1 tbsp. of an oil and vinegar dressing per cup of raw vegetables!
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REMEMBER, this weight loss program is not forever. It is not even the most
healthy eating. It is to be used when the need for weight loss outweighs the need for healthy eating.
The concern is that every pound you have is a healthy pound.
PROTEIN GROUP
In this group remember that organic or range fed animal is best! Stay away from
hormone fed animals and genetically modified foods.
- Lean beef steak, roast, ground round or chuck
- Lean veal
- Pork if non-fat, such as lean pork chops or pork roast
- Poultry – chicken, turkey, and Cornish hens – light meat no skin
- Fresh water fish
- Salt water fish – includes fish, clams, lobster, scallops, shrimp, crab, oysters
- Water packed tuna and salmon
- Game – venison, squirrel, rabbit, quail
- Liver and kidney – no pork
- Eggs – one medium egg equals 1 oz. Protein – boiled eggs are good
- Cheese - no more than 2 oz. Daily – no processed cheese or cheese foods
- Try a bit of goat cheese from the Health food store sprinkled on salads to satisfy taste
- Cottage cheese – ¼ cup equals 1 oz. Protein
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VEGETABLE GROUP
| Asparagus |
Bamboo shoots |
Beans (yellow or green) |
| Broccoli |
Bean sprouts |
Cabbage |
| Cauliflower |
Celery |
Cucumbers |
| Eggplant |
Spinach |
Mushrooms |
| Okra |
Radishes |
Watercress |
| Squash (yellow or zucchini) |
Lettuce, (endive, romaine...) |
Greens (collard, mustard, turnip, chard -- any kind of greens) |
| Greens of any kind |
Tomatoes and peppers after 4th day |
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DRINKS
Drink a minimum of 2 quarts of fluid
daily. Drink 3 quarts if you can. This includes water, coffee, tea,
herb teas, etc. Caffeine stimulates your gastric juices and can cause
hunger. Limit your tea and coffee to 2 cups per day. Try various
herbal teas as a substitute.
If you regularly consume large amounts of caffeine, you should decrease the intake gradually. Drink your
coffee and tea weaker and weaker until you are getting no more than the
equivalent of two cups regular strength daily. Soft drinks should be avoided.
Do not feel that diet drinks are healthy, however, if this is important to you,
clear drinks are recommended rather than cola drinks containing caffeine.
Diet drinks and club soda do contain some sodium. If you must have these
drinks, limit your intake to 12 fluid ounces per day.
HINTS
Frying usually doubles the calories
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If loss is not happening, are you drinking enough water
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Are you eating the right amount of the good oils containing the essential fatty
acids? (organic virgin unrefined coconut oil or flax oil is best, Olive is OK)
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Be sure your water does not contain chloride or fluoride
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Try to follow some regular exercise plan even if is just a 15-minute walk, evening
walk is ok
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Do not skip meals
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After you have completed the 3-day program, eat your fill of any vegetables shown on
the vegetable list of the three-day program anytime you want
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In the protein group, go heavy on fish, organic poultry (chicken and turkey
breasts may be ok) and very light on fatty red meats such as ground meat.
Very lean beef is ok. (Tuna and salmon in the can in water is good)
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Peas and corn are not on the list on purpose. They are very high in sugar, although
natural sugar may be healthy, it is not appropriate for weight loss
program. Same for beets
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A squeeze of lemon juice is the best substitute for salt, use whole sea salt
when salt is required |
Extra helpful hints from successful Weight LOSS patients
Take your weight on day one and day four, and afterwards every 4 days.
Do not weigh every day
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An egg may be your best breakfast
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Chop up veggies for the whole three days and just use olive, flax and walnut
oil and vinegar in dressings.
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Use lean chicken, no skin, lean beef and tuna for protein
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The oils and vinegar really help to keep you from getting hungry – so make sure you
get enough
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If for any reason you need to restart the diet, begin by repeating the three day
program if you have been off the diet for five days. Otherwise continue as
recommended. |
REMEMBER this program has proven very effective but you must follow it day
by day, meal by meal. Playing with partial conformity WILL NOT WORK.
If you want to keep the shape you have, just keep doing what
you have been doing and that will assure it. If you want to change your
shape, change your habits and your intake.
IF YOU CHANGE NOTHING, NOTHING CHANGES!
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