Summary of some evidence-supported methods to accelerate weight loss:
Add ACETIC ACID:
Add 1-2 teaspoons vinegar (acetic acid) to each meal. Works better than smoking for weightloss.
Add WATER-RICH HORS d’OEUVRES:
Pre-load meals w/ veggies or fruit (less that 100 calories), or simply drink water. Example: apple or water-rich veg salad (& add vinegar, no oil!)
Add SPICES:
* Vinegar
* Garlic powder
* Cayenne pepper
* Ginger powder
* Cumin (1/2 teaspoon twice daily when eating fatty food as affective as obesity drug orlistat)
* Black cumin (Kalonji at Indian store, or nigella seed grounded in pepper grinder), 1/4-1/2 teaspoon daily lowers cholesterol almost as effective as statin drugs, also lowers triglycerides, blood pressure, blood sugar.
Add FIBER:
(flush your calories!)
Fiber found in fruits, veggies, whole grains (there is zero fiber in meat, eggs, or dairy). Make sure your protein, carbs, and fat come from whole, intact plant foods.
Graphic from https://medlineplus.gov/ency/imagepages/19531.htm
APPETITE SUPPRESSANT:
Add 1/2 cup cooked dark greens twice a day to achieve a sense of premature fullness (blanched 15 seconds to 2 minutes, no more)
PRE-BIOTICS = GOOD GUT FLORA:
Beans, whole grains, etc.
Graphic from oawhealth.com
DON’T EAT LATE
(Chronobiology, circadian rhythms)
GET ENOUGH SLEEP
SHORT TERM FASTING
Not necessarily a good idea. It may cause body to horde calories (reduce metabolism). Similarly for keto diet. Low-carb diets have been shown to impair artery function and worsen heart disease. Whereas, whole food, plant-based diets have been shown to actually reverse heart disease
More tips will be available in the book How Not to Diet, due to be published December 10, 2019.
Dr. Greger scoured through all the randomized controlled trials searching for a diet that promotes weight loss and can be effective in treating, arresting, and reversing other leading killers, like type 2 diabetes and high blood pressure. Only one diet has ever been shown to do all that: a diet centered around whole plant foods. You don’t have to mortgage your health to lose weight. The single healthiest diet also appears to be the most effective diet for weight loss.
To access research sources just click on SOURCES here:
https://nutritionfacts.org/video/evidence-based-weight-loss-live-presentation/