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Weight Management Program
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A Body Mass Index (BMI) is the new popular measure of body fat based on height and weight that applies to both adult men and women. The following table represents recommended BMI levels:

Body Mass Index (BMI)

Weight
(pounds)
Height (feet, inches)
5'0" 5'3" 5'6" 5'9" 6'0" 6'3"
140 27 25 23 21 19 18
150 29 27 24 22 20 19
160 31 28 26 24 22 20
170 33 30 28 25 23 21
180 35 32 29 27 25 23
190 37 34 31 28 26 24
200 39 36 32 30 27 25
210 41 37 34 31 29 26
220 43 39 36 33 30 28
230 45 41 37 34 31 29
240 47 43 39 36 33 30
250 49 44 40 37 34 31

18.5 or less Underweight
18.5- 24.9 Normal
24.9- 29.9 Overweight-increased high
30- 34.9 Obese- high
35- 39.9 Obese- very-high
40 or greater Extreme Obese

The 3 Step Program

Step 1: Introduction and Detoxification

  1. Start with liver detoxification. In the morning, consume lemon-water or vegetable juices.
  2. Then, go on a cleansing diet consisting of 15% protein, 15% fat and 70% carbohydrates. Keep this diet for up to 10 days. Consume mostly alkaline forming foods.
  3. Minimize or completely avoid refined sugar (white sugar or sugar substitute), refined white flour, white rice and any other refined carbohydrates.
  4. Introduce booster foods such as algae, seaweeds, nutritional yeast, fish, and herbs.

Step 2: Reaching the Optimal Weight

  1. Lower your overall calorie intake by lowering the amount of food.
  2. After the initial water loss (3-5 lb), your goal should be loosing 2 lb per week.
  3. Balance your diet (Protein-25%,Fat-25%,Carbohidrate-50%). Consume whole, local, seasonal and organic foods.
  4. Consume whole, non-glutinous, grains such as rice, millet, and quinoa.
  5. Consume equal amounts of vegetables and fruits. Eevery day, introduce ONE NEW VEGETABLE.
  6. Introduce quality fats and proteins, both animal and non-animal.

Step 3: Maintaining the Optimal Weight

"The Eating for Health" N#1 Nutrition System by Dr. Ed Bauman - edited by Nutrilligence


  Daily servings Serving size Examples
Seeds/Nuts/Oils 2-3 1 Tbs. oil
2 Tbs. seeds/nuts
Flax, sunflower, sesame, pumpkin, almonds, walnuts, filberts, Brazil nuts.
Protein 2-4 3 oz. animal
6 oz. legumes
Poultry, fish, eggs, beans/adzuki, kidney, garbanzo, pinto, lentil.
Leafy Vegetables 1-3 1 cup Salad mix, kale, spinach, collard greens, dandelion.
Crunchy Vegetables 1-3 cup Broccoli, string beans, onion, celery.
Starches 2-4 cup root vegetables, grains, bread Yams, winter squash, corn, millet, brown rice.
Seasonal Fruit 2-4 cup or 1 medium piece Apple, berries, grape, citrus.
Booster Foods 1-2 1 Tbs. or 1-2 oz Nutritional yeast, algae, seaweed, chlorella, spices.
Liquid 6-8 6-8 8oz pure water Pure water, fresh juice, mineral broth, herbal tea.
Occasional Foods 1-2 weekly   Poultry, eggs, butter, salad oils, yogurt.

All foods should be Organic, Seasonal, Nutrient-Rich, and Individualized

  • Exercise (walking, biking, swimming, running)
  • Meditate ( yoga, breathing, thai-chi, massage)


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