The Full Plate Diet PDF eBook Free Download Slim Down - Look Great - Be Healthy eBook PDF | Page 30

Full Plate Payoffs Like anything else, what you get from The Full Plate Diet™ depends entirely on what you put into it. We suggest you start slowly. Here’s what we don’t want to happen: First week of January—New Year’s resolution—get in shape. You put on your new track outfit and run 5 miles. The next morning you have so many aches and pains you can barely get out of bed. “It’s just not worth it.” Okay, maybe you never did the New Year’s thing. But did you ever sign up for a year’s membership at a gym and then decide that you really didn’t have the time? Here’s our point: don’t go nuts. In addition to losing weight, The Full Plate Diet™ has long-term health benefits, so it’s important that you don’t try to change so much, so fast, that you end up quitting. Your long-term goal is to eat at least 40 grams of fiber a day. Some of our patients eat 45 grams or more. But if you move to these levels too quickly, your digestive system will complain in ways that neither you nor your friends will like. The 40+ grams of fiber level will be reached when you’re ready. If you’re currently eating only 10 grams of fiber a day, it will probably take you at least a few weeks to get to 40 grams. If you’re currently at 20 grams, you’ll be at 40 much faster. Don’t go nuts. When you’re ready, your long-term goal is to eat at least 40 grams of fiber a day It’s Not That Hard You’ll be surprised how easy it is to increase your fiber intake. In chapter 6—Fiber Power Ups™—you’ll learn how you can add high–fiber foods to things you already eat. In part III you’ll read about 44 of the best high-fiber foods. You’re going to be pleasantly surprised how many of these foods you like. You just need to eat more of them. In the next chapter, 4, you’ll find several tips to help you be successful. Joe Hamilton is a media analyst at a communications firm we hired prior to writing this book. Joe heard what we were saying about fiber, asked a few questions and got the basic idea—eat more fiber, drink more water, stop eating when you no longer feel hungry—and lost 90 lbs in 14 months. Joe dropped from a plump 280 to a movie star 190. Our publisher, Ray Bard, saw what Joe was doing and put the concept into action. Ray went from nearly 200 pounds to less than 175 in just 4 months. For more personal examples, visit www.FullPlateDietBeta.org. Exercise, of course, burns calories. Remember the study published by the National Weight Control Registry you read about in chapter 1? Losing weight is all about 27