The Doctor's Diet: Dr. Travis Stork's STAT Program to Help You Lose Weight & Restore Your Health Read Online Free Page A
help you keep the weight off for the rest of your life. The MAINTAIN Plan makes it easy to stay slim with a greater variety of food choices—including many of your favorite foods—and strategies that let you enjoy delicious meals without gaining back all the weight you worked so hard to lose.
PART SIX: THE DOCTOR’S DIET RECIPE GUIDE
We cap off the book with a delicious set of flavorful, easy-to-make recipes that are bursting with fantastic flavor and amazing health benefits. Enjoy fabulous Doctor’s Diet versions of chicken parmesan, lasagna, pizza, and more. These recipes, which call for everyday ingredients you may already have on hand, will become your new favorites.
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THE DOCTOR’S DIET STRATEGY
Begin with the STAT Plan for the first 14 days.
Move on to the RESTORE Plan for the next 14 days.
Alternate between the STAT Plan and the RESTORE Plan for periods of 14 days each until you meet your weight-loss goal.
Once you have reached your ideal weight, follow the MAINTAIN Plan for permanent weight control.
Use the delicious recipes in my Doctor’s Diet Recipe Guide ( page 238 ) for tasty, nutritious meals, or design your own meals according to the Meal Plan Equations for each day.
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MOVING TOWARD A BETTER LIFE
W ith The Doctor’s Diet, I focus on how improving your daily eating habits can have a huge impact on your weight and your health. I shine the spotlight on food because, when weight is a health emergency requiring immediate lifestyle treatment, changing your diet is the best place to start. Eating meals with fewer calories and the right combinations of fat-burning foods is the fastest way to kick-start major weight loss.
However, even though a healthy diet is the centerpiece of my program, I do want you to know that exercise is extremely important as well.
All of the changes you are making as part of The Doctor’s Diet will be exponentially more successful if you include exercise in your daily life. Every measure of your success—weight loss, lower risk of chronic disease, greater longevity, and improved overall health—will be amplified if you increase your activity levels.
Exercise does amazing things for your body. In addition to helping with weight loss, being active lowers your risk of heart disease, certain cancers, type 2 diabetes, osteoporosis, and depression. It helps strengthen your muscles, improves the health of your organs, boosts your mood, and sharpens your brain. The list of exercise’s benefits is almost endless.
A HEALTHY PACE
Because this book focuses on diet, I’m not going to go into detail about training routines, complicated workout strategies, specific exercises, or the many options you can consider when designing a fitness regimen. I don’t want to overwhelm you—by following The Doctor’s Diet, you’realready making so many incredible improvements to your health. Trying to do too much may backfire on you and erode your motivation. I really don’t want that to happen!
Right now, taking on the challenge of starting an ambitious new exercise regimen isn’t necessary. I do want you to be active, but there’s no need to devote hours and hours every week to going to the gym, training for marathons, or becoming a champion mountain biker (although, of course, you’re welcome to do that, if you’d like).
My exercise prescription is simple: move your body for at least 30 minutes a day, every day, and try to decrease the amount of time you are sitting throughout the day.
Choose activities you enjoy. Walk, jog, swim, cycle, hit the treadmill—do whatever you like, as long as you’re getting your heart rate up for half an hour a day. When you’re ready, try to add in strength training (using weights or your own body weight as resistance) two or three times a week.
But for now, especially if you are just starting out, going for a half-hour walk every day is just right.
If you’re very sedentary or obese, the idea of walking half an hour may unnerve you.
PART SIX: THE DOCTOR’S DIET RECIPE GUIDE
We cap off the book with a delicious set of flavorful, easy-to-make recipes that are bursting with fantastic flavor and amazing health benefits. Enjoy fabulous Doctor’s Diet versions of chicken parmesan, lasagna, pizza, and more. These recipes, which call for everyday ingredients you may already have on hand, will become your new favorites.
----
THE DOCTOR’S DIET STRATEGY
Begin with the STAT Plan for the first 14 days.
Move on to the RESTORE Plan for the next 14 days.
Alternate between the STAT Plan and the RESTORE Plan for periods of 14 days each until you meet your weight-loss goal.
Once you have reached your ideal weight, follow the MAINTAIN Plan for permanent weight control.
Use the delicious recipes in my Doctor’s Diet Recipe Guide ( page 238 ) for tasty, nutritious meals, or design your own meals according to the Meal Plan Equations for each day.
----
MOVING TOWARD A BETTER LIFE
W ith The Doctor’s Diet, I focus on how improving your daily eating habits can have a huge impact on your weight and your health. I shine the spotlight on food because, when weight is a health emergency requiring immediate lifestyle treatment, changing your diet is the best place to start. Eating meals with fewer calories and the right combinations of fat-burning foods is the fastest way to kick-start major weight loss.
However, even though a healthy diet is the centerpiece of my program, I do want you to know that exercise is extremely important as well.
All of the changes you are making as part of The Doctor’s Diet will be exponentially more successful if you include exercise in your daily life. Every measure of your success—weight loss, lower risk of chronic disease, greater longevity, and improved overall health—will be amplified if you increase your activity levels.
Exercise does amazing things for your body. In addition to helping with weight loss, being active lowers your risk of heart disease, certain cancers, type 2 diabetes, osteoporosis, and depression. It helps strengthen your muscles, improves the health of your organs, boosts your mood, and sharpens your brain. The list of exercise’s benefits is almost endless.
A HEALTHY PACE
Because this book focuses on diet, I’m not going to go into detail about training routines, complicated workout strategies, specific exercises, or the many options you can consider when designing a fitness regimen. I don’t want to overwhelm you—by following The Doctor’s Diet, you’realready making so many incredible improvements to your health. Trying to do too much may backfire on you and erode your motivation. I really don’t want that to happen!
Right now, taking on the challenge of starting an ambitious new exercise regimen isn’t necessary. I do want you to be active, but there’s no need to devote hours and hours every week to going to the gym, training for marathons, or becoming a champion mountain biker (although, of course, you’re welcome to do that, if you’d like).
My exercise prescription is simple: move your body for at least 30 minutes a day, every day, and try to decrease the amount of time you are sitting throughout the day.
Choose activities you enjoy. Walk, jog, swim, cycle, hit the treadmill—do whatever you like, as long as you’re getting your heart rate up for half an hour a day. When you’re ready, try to add in strength training (using weights or your own body weight as resistance) two or three times a week.
But for now, especially if you are just starting out, going for a half-hour walk every day is just right.
If you’re very sedentary or obese, the idea of walking half an hour may unnerve you.
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