21-Day Weight Loss Kickstart? In a previous diet recommendation, I suggested the “21-Day Weight Loss Kickstart” diet”, by Dr. Barnard from his book by the same title. The remarkable feature of the diet is how it can help in the transition from the Standard American Diet (SAD) toward a whole food plant- based diet. In addition to being a remarkably healthy diet, a whole food plant-based diet greatly reduces the need for willpower as part of calorie reduction. With a few exceptions, plant based whole foods tend to normalize weight. Usually, you can usually eat all you want and still lose weight. The exceptions are high-fat foods like avocados, nuts, and seeds which are very nutritious but too calorie dense to help with weight loss. For weight loss, less than ¼ of cup of these calorie dense foods per day is recommended. There is nothing magic about 21 days. The goal of the diet is for you to experience the benefits while developing a few necessary skills that involve selecting, storing and preparing new foods. At the end of 21 days, you should be comfortable with the diet and ready to enjoy a whole food plant based diet as a lifetime habit without daily advice. You may have noticed that I’m repeating much of what I previously shared months ago. If you are new to my newsletters and missed my earlier comments about the diet, then click here to learn more about the diet. While getting a copy of Dr. Barnard’s book is a good way to absorb his advice, you can receive the same advice for free by subscribing to his online version of the “21-Day Weight Loss Kickstart” diet.” This emailed advice comes in the form of daily meal plans with tips from his staff and motivational messages from a celebrity guest. A daily three-minute video makes understanding the day’s key points a snap. The danger in Dr. Barnard’s approach is that you may be lulled in suspecting this is too good to be true. You might even find yourself questioning, can healthy food taste as good as he claims? Well, that’s why it’s a 21-day plan. Unless you try it to the end, you might never become a believer. While you can sign up for the 21-DayWeight Loss Kickstart” at any time, the actual program with its daily emails and video advice starts over new again at the first of each month. If you like reading ahead rather than daily advice then get the book at the local library or order a copy from the Physicians Committee Marketplace. As an alternative, used copies of the book in like new condition are often available from Amazon. Whether you choose to be guided by the book or the free online course, expect to find the suggested meals well organized and helpful a transition toward a plant-based whole food diet. If unsure about the diet then consider signing up for the free diet advice with a plan to read the advice for 21 days. If sold on the concept, then just before the next month begins, sign up a second time and go for it. If taking medications, then check with me for advice before beginning any diet including this one. Most need a kickstart to overcome their habits. Should you need a kickstart to start walking regularly, then join me Saturday mornings at the lakes. Nancy Neighbors, MD Huntsville, Alabama More About The 21-Day Weight Loss Kickstart If you like apps, the 21-Day Kickstart Diet has one for you. The Kickstart app includes all recipes in the original Kickstart meal plan although is does not always follow the online Kickstart schedule. If apps are your thing, then download the Kickstart iPhone app. For more ideas about how the diet will progress, explore the online fact sheets and frequently asked questions. If you enjoy new recipes then consider signing up to receive the emailed Recipe of the Week. Each recipe includes detailed instructions and ingredient lists. For kids, you can find delicious snack ideas that can be eaten on the go or at home after school on the Healthy Snacks for Kids page. Perhaps you are imagining a plant-based whole food diet will be boring. If so, then reconsider as you look over a few of the tasty recipes from the 21 Day Weight Loss Kickstart. If not for weight loss then try it for good health, dining adventure and enjoyment. • Barbecue-Style Portobellos with Quinoa Pilaf • Lentil Artichoke Stew • Quickie Quesadillas with Mexican Corn Salad • Chickpea Salad Rolls • Zippy Yams and Bok Choy with brown rice • Chocolate mousse • Costa Rican Rice and Beans • Ginger Noodles with side spinach salad • Green Goddess Smoothie • Sweet Potato Lentil Chili with Kwick Kale • Veggie Fajitas with Mexican Corn Salad • Carrot and Red Pepper Soup • Potato and Cauliflower Curry (Aloo Gobi) with Brown Basmati Rice • Tofu Zucchini Scramble and Facon Bacon • Tempeh Sloppy Joes with Rainbow Coleslaw • Spicy Thai Soup with salad • Hearty Chili Mac with Easy Cornbread Muffins • Balsamic Zucchini Sandwich and Carrot and Jicama Salad • Lettuce Wraps with Steamed Edamame • Pita Pizzas Each day, remember Nothing tastes as good as health feels. Preferences are learned one bite at a time. That’s how you learn to love the foods that love you. Just for Fun The foods we eat are an essential part of attaining and maintaining a happy healthy life. Another essential ingredient is the art of mindfulness complemented by moments of joy. Whether you're a Beatles fan or not, Paul McCartney’s Carpool Karaoke is a reminder that life is worth living to fullest at every age. |