The Doctor's Diet: Dr. Travis Stork's STAT Program to Help You Lose Weight & Restore Your Health Read Online Free Page B

That’s OK—you don’t have to start there. Begin with a five-minute walk, if that’s what you can comfortably do. Walk five minutes a day during Week One. Then increase it to 10 minutes a day in Week Two. By Week Six, you’ll hit your half-hour goal.
    As you get fitter and begin to shed pounds, you will feel so good that you’ll
want
to move around more. You’ll feel stronger, healthier, and more energetic, able to climb stairs without huffing and puffing. You’ll find yourself drawn eagerly to more activities, such as gardening, dancing (even if it’s by yourself in your living room!), hiking, going for bike rides, or playing with your children or grandchildren.
    When all that starts to happen, and you’re interested in launching a formal fitness plan, go for it. Or you can just increase the intensity of your daily walks by going farther, faster, or more frequently.

PART ONE
THE DOCTOR’S DIET STAT PLAN
    T he Doctor’s Diet begins with the STAT Plan, which you can start following at your very next meal. The STAT plan is created to give you immediate results. From the moment you bite into your very first STAT Plan meal, you’ll be eating meals that are balanced for high-level fat burn and major health benefits.
    STAT Plan breakfasts, lunches, dinners, and snacks are designed according to specifically formulated daily Meal Plan Equations, which are created to help jump-start weight loss. They are moderately high in protein, contain smart amounts of unsaturated fat and omega-3 fats, are rich in dietary fiber, and are low in simple carbohydrates and unhealthy fats.
    My Meal Plan Equations also give you flexibility. Some of us love big breakfasts and smaller dinners; others prefer eating light in the morning and filling up at lunch or when the mid-afternoon hunger pangs strike. You know your body best, and you know your hungriest times of day. My daily Meal Plan Equations allow you to make choices that will be the most satisfying to you.
    For example, in the morning my Meal Plan Equation recommends having a breakfast-sized serving of a high-protein food, such as eggs or yogurt, along with a piece of fruit. If that’s all you want, great, but if you like a heartier breakfast, feel free to stir cold cereal into your yogurt, or cook up a bowl of oatmeal, using options from your daily list of Flex-Time Food choices (more on these later). It’s a great idea to eat your whole grains early in the day—research suggests that doing so gives you the best bang for your nutritional buck both for weight loss and increased energy—but I’m not going to force any food on you at any time of day! It’s up to you.
    At lunch, I suggest having a protein for your main dish along withtwo or more vegetables. If this is plenty for you for your midday meal, that’s fine. But if you prefer to have a bit more, feel free to drizzle your vegetables with olive oil or vinaigrette, serve yourself a slice of whole-grain bread, or help yourself to a baked sweet potato using Flex-Time Food choices.
    When dinnertime rolls around, my Meal Plan Equation again calls for a protein and some vegetables. Stick with that, or if you have not used up your allotment, use Flex-Time options to add a cup of bean soup or a side of sliced avocado.
    As far as snacks are concerned, my Meal Plan Equation offers one snack daily, with lots of choices. For example, you can enjoy a bowl of blueberries and a handful of almonds or sunflower seeds. Or you can choose an apple along with some veggies dipped in hummus or guacamole. If you’re someone who does better with two smaller snacks daily, go ahead and use your Flex-Time choices to add a second smaller snack.
FLEX-TIME PUTS YOU IN CHARGE
    Flex-Time Foods are an important part of The Doctor’s Diet because they help you target your hunger, which boosts your chances of successful weight loss. More importantly, they give you choices, which is something that really matters to me. I don’t want anyone telling me