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
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