The 6 Week Plan
We are going to try Dr. Joel Fuhrman's healthy eating program for the next six weeks, in hopes that our bodies will undergo a remarkable transformation and will be witness to its miraculous self-healing ability. With no compromise for these first six weeks, we hope to find optimal health and our ideal body weight.
The 6 week plan gives our bodies time to adjust to this new way of eating. Weight should come off quickly at the beginning and slow as we approach our ideal body (target) weight. Dr. Fuhrman explains that it is not unusual to lose 1 pound per day over the first 2 weeks of this plan (up to 14 lbs. in the first 2 weeks.)
Click below on Read More for an outline (and printable version) of the Eating Plan & Goals
Here is the plan: print a short version
Raw Vegetables (including Salads)
Because they have a negative caloric effect, the more you eat the more you lose. Raw foods have a faster transit time through the digestive tract and result in a lower glucose response encouraging more weight lose than cooked veggies. The bonus is in all the fiber we are eating which will clean out our bodies in the most beneficial and natural way!
The objective is to eat as many raw veggies as possible with a daily goal of 1 pound. This could be an entire head of romaine lettuce and include veggies such as sweet bell peppers, tomatoes, cucumbers, raw peas and snow peas. The entire, nutritionally dense, completely good-for-you pound is less than 100 calories of food.
With this as our basis and our main source of food, this is about a 1,000 to 2,000 daily calories way-to-eat.
Steamed or cooked veggies
Same for this group of veggies (as stated above: the more you eat the more you lose!) Try to eat a much bigger portion than you are used to...make it HUGE. Go for a variety including broccoli, kale, bok-choy ~ btw, all 3 of these vegetables have twice the amount of protein (gms) than sirloin steak! String beans, artichokes, asparagus, zucchini, Brussel spouts, Swiss chard, spinach, cauliflower, and eggplant...
Bean and Legumes
These are among the world's most perfect foods. They stabilize our blood sugar, curb our desire for sweets and prevent between-meal cravings. Even a small portion can help you feel full.
Try to eat 1 full cup daily. Try some with lunch...edamame, chickpeas, black-eyed peas, black beans, green peas, lentils, soy beans, white beans, red kidney beans and cannellini beans.
Eat at least 4 fresh fruits a day but no fruit juice. Frozen fruit is fine, but avoid canned fruit. Eat a variety of fruit...including bananas, apples, all the berries, grapefruits, mangos, melons, kiwis, dates and figs.
Starchy Veggies and Whole grains
Limit to one serving daily.Diabetics who want to lose weight rapidly and those who have difficulty losing weight may want to restrict these foods altogether. Eating lots of green makes it difficult to overconsume high-starch veggies. Examples include...cooked carrots, corn, sweet and white potatoes, squashes, parsnips, turnips, yams and pumpkins.
Grains included...brown rice, quinoa, wild rice, oats, millet, couscous and oatmeal.
Note: soaking whole grains such as brown rice, buckwheat and quinoa for a day before cooking them greatly increases their nutritional value and shortens the cooking time.
Nuts and Seeds
These contain 150 to 200 calories per ounce. Eat 1oz or less a day. Always eat them raw. Such as almonds, walnuts, cashews, pecans, pistachios, sesame, flower and pumpkin seeds and flaxseeds.
Spices Herbs and Condiments
Use everything except for salt.