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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 |
Step 1: Introduction and Detoxification
- Start with liver detoxification. In the morning, consume lemon-water or vegetable juices.
- 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.
- Minimize or completely avoid refined sugar (white sugar or sugar substitute), refined white flour, white rice and any other refined carbohydrates.
- Introduce booster foods such as algae, seaweeds, nutritional yeast, fish, and herbs.
Step 2: Reaching the Optimal Weight
- Lower your overall calorie intake by lowering the amount of food.
- After the initial water loss (3-5 lb), your goal should be loosing 2 lb per week.
- Balance your diet (Protein-25%,Fat-25%,Carbohidrate-50%). Consume whole, local, seasonal and organic foods.
- Consume whole, non-glutinous, grains such as rice, millet, and quinoa.
- Consume equal amounts of vegetables and fruits. Eevery day, introduce ONE NEW VEGETABLE.
- 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 |
½ cup |
Broccoli, string beans, onion, celery. |
| Starches
| 2-4 |
½ cup root vegetables, grains, bread |
Yams, winter squash, corn, millet, brown rice. |
| Seasonal Fruit |
2-4 |
½ 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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