Diet Docs' Guide to Permanent Weight Loss

Klemczewski Joe, Uloth J. Scott

Description

Diet books have become a genre unto themselves as people anxious to shed those extra pounds seek that one perfect plan. Oh sure, they've found such a plan before....in fact, several times before, as they shed unwanted weight....only to gain it back within a few months. It's frustrating following a diet only to end up failing in the end--losing that same twenty pounds over and over again. But now Drs. Scott Uloth and Joe Klemczewski put an end to yo-yo dieting by giving their readers what they need most: control! The Diet Docs'(R) plan brings complex metabolic physiology within the grasp of the average reader. A plan... With over ten years of clinical success Field tested on everyone from housewives to professional athletes That's "attainable and sustainable" Easily implemented with no complicated formula to decrypt Combining the latest scientific information and how to apply it That encourages the reader to become their own nutritionist The last diet book anyone will need....written by a family physician and a professional bodybuilder and nutritionist to the world's top bodybuilders and women's figure competitors.

Informations

• Publié par: Harvest House Publishers, Inc.
• Date de parution: 01 décembre 2008
• Nombre de lectures: 0
• EAN13: 9780736931397
• Langue: English
• Poids de l'ouvrage: 10 Mo

Extrait

Wellearned praise for The Diet Docs’ Guide to Permanent WeightLoss…

“Dr. Joe is truly an innovator in the field of nutrition experts.” J IM C ORDOVA , M R . U NIVERSEAND P RO W ORLD C HAMPIONBODYBUILDER

“People all over the world come to me seeking diet advice, but when I have a question, I go to Dr. Joe!” D AVE G OODIN , U NIVERSE , I NTERNATIONAL , AND W ORLD C HAMPIONTITLESHOLDER

“I have been able to far surpass my goals only because of Dr. Joe’s expertise and encouragement.” M ICHELLE S HEPHERD , P RO W ORLD F IGUREAND F IT B ODY C HAMPION

“With remarkable candor and unexpected humor,The Diet Docs deliver what America needs to know: the truth…Using a commonsense approach based on extensive personal and professional experience, Scott and Joe educate readers on the science of nutrition and provide the allimportant psychological support to make your change to a healthy diet apermanent part of your life.” M ICHAEL R. H ARRISON , M.D., F ELLOW A MERICAN C OLLEGEOF C ARDIOLOGY (FACC), P RESIDENT , E VANSVILLE H EART C ENTER , V OLUNTEER C LINICAL A SSOCIATE P ROFESSOROF M EDICINE , I NDIANA U NIVERSITY S CHOOLOF M EDICINE

“Scripture instructs us to honor God with our bodies. That is not an easy mandate to follow in our…“supersize me” culture. But withThe Diet Docs’ Guide to Permanent Weight Loss, Drs. Joe and Scott provide a time tested nutritional plan to lose and keep off the extra pounds. You won’t find a fad diet here—just solid nutritional information packaged for the average joe!” P ASTOR J EFF H UDSON , D IRECTOROF M ATURITY , C HRISTIAN F ELLOWSHIP C HURCH

“We use the Diet Docs’ book as an education reference for our Family Medicine residents. It provides a realistic template for practicing fam ily physicians to help their obese patients achieve a safe and sustainable weight loss.” K.A. V OLZ , M.D., D IRECTOR , D EACONESS F AMILY M EDICINE R ESIDENCY

® The Diet Docs’ Guide to Permanent Weight Loss

Joe Klemczewski, Ph.D., and J. Scott Uloth, M.D.

®

All Scripture quotations are taken from the HOLY BIBLE, NEW INTERNATIONAL VERSION®. NIV®. Copyright © 1973, 1978, 1984 by the International Bible Society. Used by permission of Zondervan. All rights reserved.

Front and Backcover author photos©Todd Burnett

Cover by Left Coast Design, Portland, Oregon

Readers are advised to consult with their physicians or other medical practitioner before implementing the suggestions that follow. This book is not intended to take the place of sound professional medical advice or to treat specific maladies. Neither the authors nor the publisher assumes any liability for possible adverse consequences as a result of the informa tion contained herein.

THE DIET DOCS’® GUIDE TO PERMANENT WEIGHT LOSS Copyright © 2008 by The Diet Docs, LLC Published by Harvest House Publishers Eugene, Oregon 97402 www.harvesthousepublishers.com

Library of Congress CataloginginPublication Data  Klemczewski, Joe.  The diet docs’ guide to permanent weight loss / Joe Klemczewski and J. Scott Uloth.  p. cm.  Includes bibliographical references.  ISBN 9780736924658 (pbk.)  1. Reducing diets. I. Uloth, J. Scott. II. Title.  RM222.2.K568 2008  613.2'5—dc22  2008020669

All rights reserved.No part of this publication may be reproduced, stored in a retrieval sys tem, or transmitted in any form or by any means—electronic, mechanical, digital, photocopy, recording, or any other—except for brief quotations in printed reviews, without the prior permission of the publisher.

Printed in the United States of America

08 09 10 11 12 13 14 15 16 / BPKB / 10 9 8 7 6 5 4 3 2 1

Contents

 Scott’s Story . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 7  1. First Things First . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 17  2. Carbohydrates—Not Just for Breakfast Anymore . . . . 27  3. The Skinny on Fat . . . . . . . . . . . . . . . . . . . . . . . . . . . . 45  4. Power to the Proteins . . . . . . . . . . . . . . . . . . . . . . . . . . 61  5. The Diet Docs’ Rx . . . . . . . . . . . . . . . . . . . . . . . . . . . . 69  6. Meals, Power Spacing, & Other Fun Stuff . . . . . . . . . . 93  7. Use It or Lose It!. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 105  8. The Psychology of Success . . . . . . . . . . . . . . . . . . . . . . 121  9. Your First 6 Weeks . . . . . . . . . . . . . . . . . . . . . . . . . . . . 129 10. Great Health Benefits! . . . . . . . . . . . . . . . . . . . . . . . . . 145 11. Pitfalls and Obstacles . . . . . . . . . . . . . . . . . . . . . . . . . . 165 12. Keeping Excess Weight Off Forever. . . . . . . . . . . . . . . 193 13. Food Prep & Recipes . . . . . . . . . . . . . . . . . . . . . . . . . . 199  A Diet Doc Five Years Later . . . . . . . . . . . . . . . . . . . . 261  Bibliography . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 263

Scott’s Story

ust how in the world did I get here?” The flashing red lights J blinked between my toes as I asked that question over and over. I was 229½ pounds! The perfect weight—if I were a 6'2" linebacker for the Colts. However I’m 5'8" (5'7¾" as my wife is quick to remind me), and I have the 40yard dash speed of a 3legged turtle. That last halfpound taunts me, and I chastise myself for buying a digital scale. I’m closing in on my fortieth birthday and I’m 60 to 70 pounds overweight. How on earth did this happen? I’m sure this scene from my life is repeated multiple times a day in bathrooms and locker rooms around the world: people staring at scales and wondering how they went from svelte, healthy kids of the past to the overweight, chronically sick, and fatigued adults of the present. Those blinking red numbers are warning lights of impend ing doom. The next disaster film from Hollywood shouldn’t feature a way ward comet, global warming, or icebergs. No, it should be our swelling abdomens and poor health brought on by lack of proper nutrition, lack of exercise, and our woeful lack of information. (“Captain, the 32ounce soda cup is about to crash into the Atlantic and give every one on the Eastern seaboard diabetes. What shall we do?”) Scares me—does it scare you?

7

8

THE DIET DOCS’ GUIDE TO PERMANENT WEIGHT LOSS

According to the PBS documentaryDiet Wars,percent of 50 America’s children will become afflicted with diabetes and all its complications. Obesity may soon replace smoking as the single larg est preventable cause of death in the United States. What we need to avert this disaster is practical information that we can realistically incorporate into our daily lives. We need a weightcontrol process that’s attainable and sustainable. My weight problems started almost immediately after high school. I believed I needed sugar and caffeine to stay conscious in college, so Mr. Mountain Dew and I were tight. Then when I stopped running crosscountry to focus on my studies my girth expanded. Furthermore, there was the neverending supply of fattening food at the student union where I would eat a bowl of Captain Crunch for dessert after a huge meal. My “freshman 5” quickly turned into the “freshman 15.” It deteriorated from there. I rationalized my be havior by believing I was simply sacrificing my health in pursuit of knowledge, a good job, and helping others. That seemed like a decent trade at the time. Like many, I labored under the delusion common to former ath letes: I could “turn it on” and instantly return to the 155 pounds I was when I graduated from high school. Needless to say, by my senior year of college I’d gained 40 pounds. As I was soon planning to marry my high school sweetheart, I started bike riding, lifting weights, and playing basketball to shed those extra pounds. I eventually managed to work off 20 pounds and was down to 175 by my wedding day. I was proud of myself and didn’t think I looked half bad. But it didn’t last. The next four years of medical school and three years of residency solidified my soda addiction…and my rationalization skills. My medi cal education improved my knowledge of nutrition to a certain extent. The application part was the problem. Then, in the Lamaze class my wife and I attended the husbands had to wear a padded “sympathy belly.” I joked I didn’t need one since I already looked nine months pregnant. Frankly, the number