Recommendations

Recommendations from Mesotherapist:

• Eat fresh fruits and an abundance of raw vegetables. Have one meal each day that consists entirely of vegetables and fruits. Use low-calorie vegetables such as broccoli, cab¬bage, carrots, cauliflower, celery, cucumbers, green beans/ kale, lettuce, onions, radishes, spinach, and turnips. Low-calorie, low-carbohydrate fruits include apples, cantaloupe, grapefruit, strawberries, and watermelon. The following are higher in calories and should be consumed in moderation: bananas, cherries, corn, figs, grapes, green peas, hominy, pears, pineapple, sweet potatoes, white rice, and yams.
• Eat foods raw, if possible. If foods are heated, they should be baked, broiled, steamed, or boiled. Never consume fried or greasy foods.
• Drink six to eight glasses of liquids daily.
• Pay particular attention to the fat in your diet. Some fat is necessary, but it must be the right kind. Avocados, olives, olive oil, raw nuts and seeds, and wheat and corn germ are sources of "good" fats that contain essential fatty acids. Use these foods in moderation—no more than twice a week. Eliminate saturated fats from the diet completely. Never consume animal fat, found in butter, cream, gravies, ice cream, mayonnaise, meat, rich dressings, and whole milk. Do not eat any fried foods.
• Consume the following foods in moderation: apples, brown rice, buckwheat, chestnuts, corn, grapes, oatmeal, white potatoes, and yellow vegetables. These foods contain small amounts of essential fatty acids, but they should not be overused.
• If you must eat snacks occasionally to ward off hunger, make sure they are healthy. Good choices include:
• Celery and carrot sticks.
• Low-fat cottage cheese topped with fresh applesauce and walnuts.
• Unsweetened gelatin made with fruit juice in place of sugar and water.
• Natural sugar-free whole-grain muffins.
• Freshly made unsalted popcorn.
• Rice cakes topped with nut butter (but not peanut butter).
• Watermelon, fresh fruit, or frozen fruit popsicles.
• Unsweetened low-fat yogurt topped with granola or nuts and fresh fruit.
• Do not eat any white flour products, salt, white rice, or processed foods. Also, avoid fast food restaurants and all junk foods.
• Do not consume sweets such as soda, pastries, pies, cakes, doughnuts, or candy. Omit all forms of refined sugar (including white sugar, brown sugar, and corn sweetener) from the diet. Sugar triggers the release of insulin, which then activates enzymes that promote the passage of fat from the bloodstream into the fat cells.
• Do not consume alcohol in any form, including beer and wine. Alcohol not only adds calories, but it inhibits the burning of fat from fat deposits. It can also interfere with your judgment, so you may find yourself eating things you ordinarily would not.
• Use extra fiber daily. Guar gum and psyllium husks are good sources. Take fiber with a large glass of liquid one-half hour before meals.
• Note: Always take supplemental fiber separately from other supplements and medications.
• Move your bowels daily. A clean colon is important in stabilizing your weight
• Be active. Take a brisk walk every day before breakfast or dinner to bum off fat. Make a habit of using the stairs instead of the elevator. Walk or ride a bicycle instead of driving whenever possible. Exercise increases the metabolic rate as well as burning off calories.
• If you have been sedentary for some time, try exercising in water. Water aerobics are excellent for those who are overweight or who find running or walking difficult. They are also good for arthritis sufferers. Water aerobics tone the body and strengthen the heart without straining the joints.
• Change your eating habits. This is extremely important not only for losing weight, but for maintaining weight loss. Begin with the following:
• Always eat breakfast. It jump-starts the metabolism at the beginning of the day. Eat small but nutrient-dense meals every three to four hours throughout the day to keep your metabolism stable, to maintain a full feeling, and to avoid wide swings in blood sugar.
• Don't skip meals. This only intensifies hunger and food cravings.
• Make your main meal lunch, not dinner. Some people have had excellent results consuming no food after 3:00 p.m.
• At meals, put less food on your plate. Chew slowly. Stop eating as soon as you are no longer hungry—don't wait until you feel full.