1. Eat protein at each meal, including breakfast.

2. Eliminate wheat- and flour-based mostly merchandise for the time being. And yes, that definitely includes bread and pasta.

3. Eat unprocessed foods. Ninety percent of what you eat should be a mixture of (during this order of importance) raw vegetables, steamed vegetables, whole grains, lean protein, and maybe some fruits if necessary.

4. Cut back starch to 1 portion each day, and do not eat that portion throughout your evening meal. Best decisions are beans, sweet potatoes, and oatmeal.

5. Don’t overdo fruit: one each day maximum, and solely the low-sugar, high-fiber variety. Apples, pears, plums and berries all are smart choices. For now, fruit ought to be eaten alone or with one thing light, like low fat nuts. Lose the fruit juice completely.

6. Scale back or eliminate dairy in the intervening time, particularly cow’s milk. Exceptions: reasonable amounts of low sugar, fat free yogurt.

7. Lose the booze. Despite what the “studies” say, you lose no health edges by let alone alcohol (as well as wine). There’s nothing essential in alcohol that you cannot get in fruits and vegetables without all the bad facet effects that go together with it.

8. Stop using vegetable oils such as sunflower, safflower and corn. The supermarket kind is highly refined, and it oxidizes easily when heated, contributing to arterial plaque. Use olive oil instead, and apply it to food after the food is cooked when possible.

9. Watch that types of fat you are eating. The quantity of fat you eat is probably less vital than the kind of fat you eat. The worst are fried foods, margarine and foods that contain hydrogenized or partially hydrogenized oils. The best is omega-3, found in fish and flaxseed oil.

10. Obsessively drink water: A minimum of 8 ounces for each 20 pounds of bodyweight you’re currently carrying around, each day. Each day. No excuses.