10
juicing for weight loss
Why do some people gain weight so easily, while others eat all they want and never seem to put on a pound? And why do so many people find it extremely difficult to lose weight, while others have difficulty keeping weight on? What is the best approach for permanent results? What is the best diet? Researchers have worked for decades to provide answers to these and other questions from the growing number of overweight Americans. Meanwhile, the legions fighting the battle of the bulge have now reached epidemic proportions; data provided by the National Center for Health Statistics indicate that in 2012 nearly 8 out of 10 adults in the United States were overweight or obese.
There are numerous myths and misconceptions about obesity and weight loss. What is undeniable is that successful permanent weight loss must incorporate high nutrition, adequate exercise, and a positive mental attitude. All the components are critical and interrelated. Improving one facet may be enough to result in some positive changes, but improving all three yields the greatest results.
Hundreds of diets and weight-loss programs claim to be the answer to obesity. While it is true most diets will promote short-term weight loss if followed closely, the reality is that the vast majority of people fail to achieve and maintain their weight-loss goals. Ninety percent of those people gain back more weight than they lost. Statistics from the National Institutes of Health tell us that 94 percent of people who lose weight by dieting regain it within 5 years. Based upon these statistics, one could actually conclude that dieting is a significant contributor to obesity in the United States.
the weight-loss equation
The basic equation for losing weight is the same for almost everyone. To lose weight, calorie intake must be less than the amount of calories burned. This can be done by decreasing food intake and/or by exercising. Or, ideally, a combination of the two.
To lose 1 pound of fat, a person must take in 3,500 fewer calories than he or she expends. To lose 3 pounds of fat each week, there must be a negative caloric balance of 1,000 calories a day. This can be achieved by decreasing the amount of calories ingested and/or by exercise. To reduce one’s caloric intake by 1,000 calories a day by exercise a person would need to jog for 90 minutes, play tennis for 2 hours, or take a brisk 2½-hour walk. The most sensible approach to weight loss is to simultaneously eat less and exercise more.
A successful weight-loss program should provide 1,200 to 1,500 calories a day. This, along with aerobic exercise for 20 to 30 minutes 3 or 4 days a week and resistance training (weight lifting) 3 days per week, will produce optimum weight loss at a rate of 1 to 3 pounds a week. Crash diets usually result in rapid weight loss (largely muscle and water) but cause rebound weight gain. The most successful approach to weight loss is gradual reduction through adopting long-standing dietary and lifestyle modifications.
Diets fail because they result in an increased hunger as you lose weight, making it harder to resist temptation as time goes on. They also result in muscle loss, which lowers your metabolic rate, causing more of your extra calories to turn into fat. Most important, because diets don’t help you to make changes that you can live with for the rest of your life, you tend to gradually drift back to your old habits again.
The program I detail in this chapter works—and works for achieving your ideal body weight forever—because it is not a diet, it’s a way of life!
preparing your body for weight loss
During the first week of a weight-loss program, you should go on a juice fast or utilize my 7 Day Total Nutritional Cleansing Program (both are discussed in chapter 9). During this week your body will begin ridding itself of stored toxins such as pesticides, heavy metals, and compounds from plastic. Remember that many toxic substances are stored in fat cells, and when you start losing fat these compounds are released into the bloodstream. Be sure to follow the recommendations given in chapter 9 to provide key nutrients that will help your body deal with and eliminate these harmful substances. As weight loss progresses, your body will continue to eliminate these stored toxins and will continue to need the protection of fresh juice, PGX (discussed), and a high-fiber diet.
the fresh juice advantage for weight loss
Juicing fresh fruits and vegetables provides numerous nutritional advantages that are extremely important to weight loss. Fresh juice offers concentrated nutrition that is easily absorbed, a rich supply of protein, carbohydrate, essential fatty acids, vitamins, and minerals.
As mentioned in chapter 1, diets containing a high percentage of uncooked foods are significantly associated with weight loss, improved blood sugar control, and lower blood pressure. Researchers seeking to determine why raw-food diets produce these effects have concluded the following:
1. A raw-food diet is much more satisfying to the appetite. Cooking can cause the loss of up to 97 percent of water-soluble vitamins (A, D, E, and K). Since uncooked foods such as juices contain more vitamins and other nutrients, they are more satisfying to the body. If the body is not fed, it feels that it is starving. The result: Metabolism will slow down. This means less fat will be burned.
2. The blood-pressure-lowering effect of raw foods is most likely due to healthier food choices, fiber, and potassium. However, the effect of cooking the food cannot be ruled out. When patients are switched from a raw-food diet to a cooked diet (without the content of calories or sodium), there is a rapid increase of blood pressure to prestudy values.
3. A diet in which 60 percent of the calories ingested come from raw foods reduces stress on the body. Specifically, the presence of enzymes in raw foods, the reduced allergenicity of raw foods, and the effects of raw foods on our gut-bacteria ecosystem are thought to be much more healthful than the effects of cooked foods.
Juicing helps the body’s digestive process and allows for quick absorption of high-quality nutrition. The result: increased energy levels. This is one of the great advantages of achieving weight loss through improved nutrition. Unlike other plans that leave you feeling tired and lifeless, fresh juices—along with sensible eating—will provide you with energy: energy to burn more calories with physical activity.
While some juice experts promote what is more or less an indefinite juice fast as a strategy to lose weight, I don’t think it is sustainable. Excessive juice fasting often leads to rebound weight loss when people eventually start eating food again. The program that I recommend in this chapter has the best chance of helping people lose weight and keep it off.
why is it so hard to lose weight?
Body weight is closely tied to what is referred to as the “set point”—the weight that a body tries to maintain by regulating the amount of food and calories consumed. Research with animals and humans has found that each person has a programmed “set point” weight. The individual fat cells in the abdomen control this set point: When the enlarged fat cells in obese individuals become smaller, they either send powerful messages to the brain to eat or they block the action of appetite-suppressing compounds.
The existence of this set point helps to explain why most diets do not work. Although the overweight individual can fight the impulse to eat for a while, eventually the signals become too strong to ignore. The result is rebound overeating with individuals often exceeding their previous weight. In addition, their set point is now set at a higher level, making it even more difficult to lose weight. This is referred as the ratchet effect and yo-yo dieting.
The key to overcoming the fat cells’ set point appears to be increasing the sensitivity of the fat cells to insulin. This sensitivity apparently can be improved, and the set point lowered, by exercise, a specially designed diet, and the use of a special nutritional supplement called PGX (discussed later). The set point theory suggests that a diet that does not improve insulin sensitivity will most likely fail to provide long-term results.
the importance of a low glycemic load
In chapter 2, the importance of eating a low-GL diet was stressed. It is critical to use this practical tool for effective weight loss and blood sugar control. Appendix B provides a list of the GI, fiber content, and GL of common foods. It is provided to help you construct a healthful diet. The following recommendations are essential for weight-loss success:
1. Keep your GL below 20 for any 3-hour period. If you are diabetic or trying to lose weight, keep the value below 15.
2. When drinking juice, keep the amount of high-GL juices like apple, carrot, orange, and most fruit juices to no more than 6 ounces per 3-hour period.
3. Focus on high-nutrient, low-GL fruits and vegetables to juice.
4. Use smaller amounts of higher-GL foods (most fruit and carrots) as a base to add flavor and palatability while focusing on higher nutrient, lower-GL choices.
healthful food choices
Permanent results require permanent changes in choosing what foods to eat and when to eat them. The healthful-diet component of an effective weight-loss program must stress low-GL vegetables; health-promoting fruits, grains, and legumes; and adequate, but not excessive, quantities of protein, and must avoid food components detrimental to health, such as sugar, saturated fats, cholesterol, salt, food additives, alcohol, and agricultural residues like pesticides and herbicides. The healthful foods recommended are divided into the following categories:
• Vegetables
• Fruits
• Whole-grain breads, cereals, and starchy vegetables
• Legumes (beans)
• Protein sources
• Fats
• Sweeteners
vegetables
Vegetables are fantastic “diet” foods because they are very high in nutritional value but low in calories. Vegetables are excellent sources of vitamins, minerals, and health-promoting fiber compounds. In addition to being juiced, the vegetables in table 10.1 can be eaten raw, in salads, or steamed. Those noted with an asterisk (*) are “free foods” and can be eaten in any desired amount because the calories they contain are offset by the number of calories your body burns in the process of digestion. Another effect of these free foods is they help keep you feeling satisfied between meals.
In addition to consuming vegetables as juice, you should eat at least 4 cups of vegetables daily with one of these cups being a dark leafy vegetable. Additional amounts can be eaten if they are chosen from those marked by an asterisk. Buy vegetables that are in season and eat a variety for nutrient diversity. Starchy vegetables like potatoes are included in the Breads, Cereals, and Starchy Vegetables category below.
fruits
Fruits make excellent snacks, because they contain natural sugars that are absorbed slowly into the bloodstream, thereby allowing the body time to utilize them. Fruits are also excellent sources of vitamins and minerals as well as health-promoting fiber compounds and many phytochemicals. However, fruits are typically higher in calories than vegetables, so their intake should be restricted somewhat on a weight-loss plan. Two of the servings of fruit in table 10.2 may be eaten during the day or utilized in juice form.
table 10.1. calories (per cup) from vegetables
*Alfalfa sprouts 20
Artichokes, steamed heart and leaves 44
Asparagus, 6 medium spears 21
Beets 54
*Bell peppers 22
*Bok choy 20
Broccoli 40
Brussels sprouts 54
*Cabbage, green or red 24 raw, 31 cooked
Carrots 46
*Cauliflower 27
*Celery 17
Chard 30
*Cucumber 16
Daikon radish 26
Eggplant 38
*Endive 10
*Escarole 10
Garlic, 1 clove 10
Greens
Beet 36
Collard 40
Mustard 40
Turnip 29
Jicama 49
Kale 37
Kohlrabi 40
Leeks 53
*Lettuce 10
*Mushrooms 20
Okra, 8 pods 36
Onions 50–60
Parsley 26
Peas 106
*Radishes 20
Rhubarb 50
*Spinach 41
*Sprouted mung beans 21
String beans, green or yellow 31
Summer squash, yellow 40
Tomatoes 23
*Turnips 36
Watercress 7
Zucchini 25
breads, cereals, and starchy vegetables
Breads, cereals, and starchy vegetables are classified as complex carbohydrates. Chemically, complex carbohydrates are made up of long chains of simple carbohydrates or sugars. This means the body has to digest or break down the large sugar chains into simple sugars. Therefore, the sugar from complex carbohydrates enters the bloodstream more slowly. This means blood sugar levels and appetite are better controlled.
Complex-carbohydrate foods like breads, cereals, and starchy vegetables are higher in fiber and nutrients but lower in calories than foods high in simple sugars like cakes and candies. No more than two servings of the complex carbohydrates in table 10.3 should be eaten per day.
table 10.2. calories from fruits
Apple, 1 large or 2 small 125
Applesauce, 1 cup unsweetened 100
Apricots, 8 dried halves 70
Apricots, 4 fresh medium 70
Banana, 1 small 100
Berries:
Blackberries, 1 cup 85
Blueberries, 1 cup 90
Cranberries, 1 cup 90
Raspberries, 1 cup 70
Strawberries, 1 cup 55
Cherries 10 large 45
Dates 4 100
Figs, 2 dried 100
Figs, 2 fresh 100
Grapefruit, 1 50
Grapes, 20 70
Mango, 1 small 125
Melons:
Cantaloupe, ½ small 80
Honeydew, ¼ medium 110
Watermelon, 2 cups 110
Nectarines, 2 small 80
Oranges, 2 small 110
Papaya, 1 small 110
Peaches, 2 medium 80
Persimmons, native, 2 medium 130
Pineapple, 1 cup 80
Plums, 4 medium 80
Prunes, 4 medium 110
Raisins, ¼ cup 105
Tangerines, 2 medium 80
legumes
Legumes are fantastic weight-loss foods. They are rich in important nutrients for proper metabolism. Legumes help improve liver function, as evidenced by their cholesterol-lowering actions. Legumes have also been shown to be effective in improving blood sugar control. Since obesity has been linked to loss of blood sugar control (insulin insensitivity), legumes appear to be extremely important in a weight-loss plan.
table 10.3. calories from breads, cereals, and starchy vegetables
Breads
Bagel, 1 small 200
Dinner roll, 2 90
English muffin, 1 small 120
Tortilla, 2 6-inch 90
Whole wheat, rye, or pumpernickel bread, 2 slices 200
Cereals
Bran flakes, 1 cup 130
Cornmeal, dry, ¼ cup 100
Cereal, cooked, 1 cup 150
Flour, 5 tablespoons 140
Grits, cooked, 1 cup 145
Pasta, cooked, 1 cup 210
Puffed cereal, unsweetened, 2 cups 120
Rice or barley, cooked, 1 cup 242
Wheat germ, ¼ cup 108
Other unsweetened cereal, 1½ cups 160
Crackers
Graham, 4 (2½-inch) squares 120
Matzo, 1 (4-by-6-inch) square 111
Rye wafers, 4 (2-by-3½-inch) wafers 148
Saltines, 6 156
Starchy Vegetables
Corn, 1 cup 124
Corn on cob, 2 small 120
Parsnips, 2 cups 110
Potato, mashed, 1 cup 180
Potato, white, 1 medium 180
Squash, winter, acorn, or butternut, 1 cup 84
Yam or sweet potato, 1 cup 100
One cup of the following cooked beans can be eaten per day:
Black-eyed peas
Chickpeas or garbanzo beans
Kidney beans
Lentils
Lima beans
Pinto beans
Split peas
Tofu
Other dried beans and peas
animal products
To prevent breakdown of muscle during weight loss, it is important that protein intake be adequate. The plant foods recommended above will provide more than enough protein. Although I stress the importance of the previous four food groups, I realize it is necessary to give you some guidelines if you choose to eat some animal protein sources, especially during the transition phase. Certainly you should limit this to no more than twice a week. If one of the following food choices is made, it will be necessary to reduce the fat selection to ½ serving and reduce by half the breads, cereals, and starchy vegetables selection and eliminate the legume selection.
Fish: 6 ounces cod, sole, halibut, salmon, tuna packed in water, red snapper, or perch
Beef: 4 ounces lean cuts of veal, chipped beef, chuck, steak (flank, plate), tenderloin plate ribs, round (bottom, top), all cuts rump, spareribs, or tripe
Lamb: 4 ounces lean cuts of leg, rib, sirloin, loin (roast and chops), shank, or shoulder
Poultry: 4 ounces skinless chicken or turkey
Dairy: 2 cups nonfat milk, 1 cup 2% milk, 1 cup low-fat yogurt, or ½ cup low-fat cottage cheese
fats
Fat intake should be reduced to a minimum, since fats are very dense in calories. Two of the following may be consumed each day:
Avocado, 4-inch diameter, ¼
Vegetable oil, olive, canola, or macadamia oil, flaxseed oil, 1 tablespoon
Olives, 5 small
Almonds, 10 whole
Pecans, 4 large
Peanuts
Spanish, 20 whole
Virginia, 10 whole
Walnuts, 6 small
Salad dressings, 1 tablespoon
Mayonnaise, 1 tablespoon
sweeteners
Natural low-calorie sweeteners like stevia, xylitol, or monk fruit (e.g., Nectresse) may be used conservatively. Restrict your intake of natural sweeteners to one of the following each day:
Honey, 1 tablespoon
Jams, jellies, preserves, 1 tablespoon
exercise and weight loss
Regular exercise is a necessary component of a weight-loss program for these reasons:
1. When weight loss is achieved by dieting without exercise, a substantial portion of the total weight loss comes from the lean tissue, primarily as water loss.
2. When exercise is included in a weight-loss program, there is usually an improvement in body composition owing to a gain in lean body weight because of an increase in muscle mass and a concomitant decrease in body fat.
3. Exercise helps counter the reduction in basal metabolic rate (BMR) that usually accompanies calorie restriction alone.
4. Exercise increases the BMR for an extended period of time following the exercise session.
5. Moderate to intense exercise may have an appetite suppressant effect.
6. Those subjects who exercise during and after weight reduction are better able to maintain the weight loss than those who do not exercise.
a daily plan for weight loss
Achieving ideal body weight is not about dieting or food deprivation; it is all about eliminating excessive hunger and increasing the feelings of pleasure and satisfaction from food. Below are sample daily menu options that will help you feel satisfied so that you can effortlessly lose weight. They are basically variations of the following:
BREAKFAST
Before breakfast, take 2.5 to 5 g PGX granules in a glass of water. For breakfast, have one of the recommended juice recipes for weight loss. Alternatively, a weight-loss shake made from the SlimStyles Weight Loss Drink Mix, a meal replacement formula that contains PGX, can be used instead and you can take advantage of fresh juices for the midmorning or midafternoon snack/juice break.
pgx—a critical tool for weight loss
This book is about the health benefits of juicing, but I would be remiss if I did not stress the importance of using a new super fiber matrix known as PolyGlycopleX (PGX) for weight loss. In fact, I think PGX is the “Holy Grail” in helping people achieve and maintain their ideal body weight. It is by far the most important aid that I know of in helping people address the underlying issues that lead to insulin resistance, loss of appetite control, obesity, and type 2 diabetes.
The discovery of PGX began when Dr. Michael Lyon and I were working on the book How to Prevent and Treat Diabetes with Natural Medicine. We began testing different fiber complexes in helping people control their blood sugar levels. We conducted two years of exhaustive research to create the processes whereby three natural fibers (glucomannan, xanthum gum, and alginate) are used to create PGX.1 Detailed scientific investigations have proven the novel and unique composition of PGX—it is an entirely new fiber molecule—that has been tested for safety and efficacy. PGX is a safe, all-natural product that improves appetite control by promoting the feeling of satiety. It has no dangerous stimulant activity like many other appetite suppressors.
When we first started using PGX at the Canadian Center for Functional Medicine, not only did we see dramatic improvements in blood sugar control, but many patients started reporting near effortless weight loss. They lost weight because they felt full and consumed fewer calories throughout the day. We decided to do a focused pilot trial of PGX as a weight-loss aid in 2003. Before conducting this trial, I wanted to serve as a human guinea pig to see if the program would be easy to follow and what sort of results participants might expect.
I am glad that I did, because it was a life-changing experience. For nearly 20 years my body weight fluctuated from between 200 and 208 pounds—I am 6 feet 1 inch tall and fairly muscular, so I carried that weight well. On August 18, 2003, I stepped on the scale at 206 pounds with a body fat percentage of 21.3. Four weeks later, I weighed 188—my lowest weight in 15 years! Normally, I would tell people that amount of weight loss is not wise because it usually is associated with loss of muscle mass. But, because my scale also determines body fat percentage, what I observed was that my body fat decreased from 21.3 to 17.8 percent. So most of the weight loss was actually fat loss. As incredible as it was to lose so much weight so rapidly (even though I had only planned on getting down to 195), what was really amazing to me was that the whole process was effortless. What made it so easy was that I felt satisfied all the time. In the 10 years since going on the program, my weight has stabilized between 188 and 190 pounds and amazingly my body fat percentage now fluctuates between 11 and 14 percent. To put this into perspective, I have lost over 28 pounds of fat while actually adding over 10 pounds of muscle. To achieve this sort of effect in someone in his 50s is revolutionary.
I know firsthand that following the program given in this chapter not only helps people lose the weight, but continuing to follow the principles allows them to keep it off and even continue to burn more fat and build lean muscle mass—a key goal for long-term health and vitality.
There are now over 20 published studies on PGX. Human clinical research in has shown PGX to exert the following benefits:
• Reduces appetite and promotes effective weight loss2
• Increases insulin sensitivity3
• Reduces the GI of food or meals4
• Lowers blood cholesterol and triglycerides
In published clinical trials, when participants consumed 5 PGX two to three times per day before meals for 14 weeks they lost between 4.93 and 20.55 pounds with an average of 12.74 pounds. The weight loss consistently experienced on PGX translates into a healthful weight loss of ½ pound to 2 pounds per week over 12 to 14 weeks.
Groundbreaking research by Dr. Lyon has shown that people who are overweight spend much of their day on a virtual “blood sugar roller coaster.” Specifically, by using new techniques in 24-hour blood sugar monitoring, it has been shown that excessive appetite and food cravings in overweight subjects are directly correlated with rapid fluctuations in blood glucose throughout the day and night. Furthermore, by utilizing PGX these same subjects can dramatically restore their body’s ability to tightly control blood sugar levels, and this accomplishment is powerfully linked to remarkable improvements in insulin sensitivity and reductions in calories consumed.
Figure 1. Continuous glucose graph over 24 hours in typical overweight, nondiabetic patient before using PGX. Patient has elevated glycemic volatility (she is on the blood sugar roller coaster). Monitoring for several days showed that this was her consistent pattern even when she ate healthful food. Frequent food cravings were reported to occur at times when blood sugar rapidly dropped over short periods of time. This amounted to several significant food cravings per day. Feelings of hypoglycemia also occurred when blood sugar dropped rapidly, even when blood sugar was above the normal range (i.e., between 70 and 100 mg/dl). This patient was spending most of the day outside this ideal range.
Figure 2. Continuous glucose graph over 24 hours in same patient after 4 weeks of using PGX. Patient now has eliminated glycemic volatility. Appetite and food cravings were dramatically diminished. Hypoglycemic symptoms no longer occur at all. As well, patient has more energy and mental clarity. Weight loss is progressing on target and with no discomfort. This type of change is very typical when using PGX and it clearly illustrates the remarkable changes that can occur.
To reap the weight-loss benefits of PGX, it is important to ingest 2.5 to 5 g of PGX at major meals and perhaps another dosage about an hour after dinner for those with an evening appetite more difficult to tame. PGX is available in a variety of different forms: soft gelatin capsules, a zero-calorie drink mix, granules to be added into food and beverages, and in a meal replacement drink mix. The key to effective use of PGX is to take it before every meal with a glass of water or juice. Detailed studies in both humans and animals have shown that PGX is very safe and well tolerated. There are no specific drug interactions, but it is advised that it is best to take any medication either an hour before or after taking PGX. PGX products can be found in health food stores throughout North America or via a number of e-tailers on the Internet. To find a store near you, go to PGX.com.
Here is the key point that I make when using PGX along with juicing for weight loss. The PGX granules do not have any taste, so they can always be added to fresh juice if desired. Take 2.5 to 5 g of PGX granules in a glass of water before meals.
what if I don’t want to use pgx?
PGX is a tool that can help make weight loss easier, but it is certainly not an absolute necessity to achieve your weight loss goal. My recommending it here in a book on juicing is based on its ability to help people who have struggled with weight loss finally achieve long-term success. If you prefer not to use PGX, simply follow the program below minus the recommendation for PGX.
MIDMORNING SNACK OR JUICE BREAK
Snacking is a good habit as long as you keep the portion size small and calorie count low. You are allowed up to two snacks per day to be eaten between breakfast and lunch, and lunch and dinner. Snacks are a good way to keep your metabolism running throughout the day; however, unhealthful snacks or high fat or sugar snack choices lead to weight gain.
Option 1. A 50- to 100-calorie snack focusing on low-GL, high-volumetric foods such as raw, low-calorie vegetables or fruit.
Option 2. An 8-ounce glass of one of recommended juice recipes for weight loss.
LUNCH
Before lunch, take 2.5 to 5 g PGX granules in a glass of water. Lunch is a perfect time to take advantage of high-volume, low-calorie soups and salads. Or you can simply have another glass of juice from the recommended recipes.
SNACK
Option 1. A 50- to 100-calorie snack focusing on low-GL, high-volumetric foods such as raw, low calorie vegetables or fruit.
Option 2. An 8-ounce glass of one of recommended juice recipes for weight loss.
DINNER
Before dinner, take 2.5 to 5 g PGX granules in a glass of water. Dinner should consist of a low-GL, high-volumetric meal. For instance:
One serving (50 to 100 g) of baked chicken breast, salmon, lean meat, or tofu; a medium-size salad with olive oil and natural herbs and spices; one serving (1 to 2 cups) of a cooked nonstarchy vegetable; and ½ cup berries for dessert. NOTE: As an alternative for dessert, make up ½ serving of SlimStyles Weight Loss Drink Mix before dinner and place in fridge. In 40 to 60 minutes, it turns into a delicious and appetite-suppressing pudding!
EVENING PGX AND TEA
If hungry, take 2.5 to 5 g PGX granules in a glass of water. Regardless, enjoy 1 or 2 cups of herbal tea. Most of the major brands of herbal tea (e.g., Celestial Seasons, Bigelow, Republic of Tea, Traditional Medicinals, etc.) provide a sampler pack to help you identify teas that appeal to you. In general, avoid black teas. Try to choose decaffeinated varieties, especially with your nighttime cup of tea. If you feel you need a little caffeine in the morning, go with a cup of regular green tea.
4-day sample menu
To help you get started in planning your daily menus, I am providing you a 4-day program, complete with menus and recipes, that also focuses on taking advantage of the health benefits of fresh juice. I have chosen recipes for lunch and dinner that can be prepared and cooked within 30 minutes or less with a short list of ingredients or readily available ingredients and no difficult steps to follow. The recipes provided also allow for substitutions and modifications based on your own tastes. Just try to not alter the caloric content too much in doing so. For example, if a recipe contains a vegetable that you do not like, substitute with one that you do like. The juice recipes are single serving, but the lunch and dinner recipes are based on providing two servings; you can adjust the number of servings up or down as needed (e.g., for four servings simply double the recipe).
recommended juice recipes for weight loss
Juice recipes recommended for weight loss are noted in chapter 7 with a symbol (
). Those recipes without a symbol can still be used, but cut the recipe in half to reduce the calorie count. If you want something a little more filling, cut the recipe in half and dilute it with pure water.
I really believe that the secret to long-term success with weight loss is achieving a high degree of satiety—the feeling of satisfaction or feeling full from eating. So you will notice that I am in favor of eating a lot of low-calorie, high-water-content food to fill you up. And I recommend eating smaller quantities throughout the day rather than three large meals. I also think there are benefits from eating a variety of foods and spicing things up a bit with liberal use of ginger, radish, mint, and other pungent agents to help rev up the metabolism.
breakfast
Before breakfast, take 2.5 to 5 g PGX granules in a glass of water.
1 weight-loss juice recipe, such as Color Me Red
midmorning snack or juice break
lunch
Before lunch, take 2.5 to 5 g PGX granules in a glass of water.
field greens salad with healthy oil dressing
Most supermarkets and grocery stores now have mixed field greens in the produce section or in prepackaged plastic bags. This convenience makes a simple mixed field green salad a perfect quick salad. Your serving size should be 2 cups along with 1 tablespoon olive or flaxseed oil salad dressing. Here is a salad dressing recipe so that you can make your own:
olive/flaxseed oil salad dressing
4 ounces olive or macadamia nut oil
4 ounces organic flaxseed oil
2 tablespoons fresh lemon juice
2 tablespoons balsamic vinegar
2 garlic cloves, finely minced
1 tablespoon dried Italian herbs
1 teaspoon NoSalt, Nu-Salt, or AlsoSalt
1 teaspoon black pepper
Place all ingredients into a blender and blend for 2 to 3 minutes. Store in your refrigerator for up to 1 month. Use no more than 2 tablespoons daily.
midafternoon snack
dinner
Before dinner, take 2.5 to 5 g PGX granules in a glass of water.
field greens salad with bell peppers, carrots, and radishes
Toss all ingredients in a large bowl with:
minted carrots with pumpkin seeds
3 medium carrots, peeled and cut into round slices
1 tablespoon fresh chopped parsley
1 tablespoon fresh chopped mint
2 tablespoons coarsely chopped pumpkin seeds
1 tablespoon fresh lemon juice
1 tablespoon olive oil
NoSalt, Nu-Salt, or AlsoSalt and black pepper, to taste
Steam the carrots until still slightly crunchy. Toss the parsley, mint, and pumpkin seeds with the carrots. In a small bowl, whisk the
lemon juice and oil, season with NoSalt and pepper, and gently mix with carrots.
Slice the broccoli lengthwise or separate out the florets of the head to allow for easy steaming. Steam the broccoli until still slightly crunchy.
2 teaspoons low-sodium soy sauce
1 tablespoon Dijon mustard
1 salmon fillet (8 ounces), cut into 2 pieces
½ cup sliced onion
1 garlic clove, chopped
½ tablespoon minced fresh ginger or ¼ teaspoon dried
2 cups sliced fresh shiitake mushrooms
Preheat the oven to 375 degrees F. Mix the soy sauce into the mustard and coat the salmon with it. Sauté the onion, garlic, ginger, and mushrooms in a medium sauté pan sprayed with olive oil or other vegetable oil for about 5 minutes. Place the salmon in a baking dish and bake for about 7 minutes for each inch of thickness. When cooked, place on bed of mushroom mixture.
fresh raspberries
1 cup fresh raspberries
Vanilla soy milk or nonfat yogurt (optional)
Soak the berries in a little vanilla soy milk or nonfat yogurt, if desired. Serve chilled.
breakfast
Before breakfast, take 2.5 to 5 g PGX granules in a glass of water. Feel free to substitute:
midmorning snack
lunch
Before lunch, take 2.5 to 5 g PGX granules in a glass of water.
1 (12-ounce) can or foil pouch of low-sodium, chunk white tuna, in spring water
¼ cup minced onion
1 celery rib, chopped
1 teaspoon fresh lemon juice
1 tablespoon olive oil
1 tablespoon chopped fresh parsley
¼ cup Dijon mustard
½ teaspoon NoSalt, Nu-Salt, or AlsoSalt
½ teaspoon black pepper
2 (6-inch) whole-wheat tortillas
Mix all the ingredients (except the tortillas) in a bowl and spoon onto the tortilla and wrap. Whole-grain bread may be substituted for the tortilla to make a sandwich.
midafternoon snack
dinner
Before dinner, take 2.5 to 5 g PGX granules in a glass of water.
1 cup julienne-cut peeled jicama
1 orange, peeled, sectioned, and cut into chunks
1 cucumber, seeded and thinly sliced
¼ cup chopped green onion
¼ cup chopped fresh cilantro
1 tablespoon chopped fresh mint
¼ cup fresh orange juice
¼ cup fresh lemon or lime juice
¼ teaspoon chili powder
¼ teaspoon NoSalt, Nu-Salt, or AlsoSalt
¼ teaspoon black pepper
Combine the jicama, orange, cucumber, onion, cilantro, and mint in a large bowl. In a small bowl, mix the orange juice, lemon juice, chili powder, salt, and pepper. Pour the juice mixture over the jicama mixture and toss gently. Cover and chill for at least 20 minutes before serving.
1 tablespoon olive oil
½ medium onion, chopped
2 garlic cloves, chopped
1 green bell pepper, diced
1 cup chicken or light vegetable broth
1 (15-ounce) can black beans, drained
1 cup corn kernels, fresh or frozen
1 (4-ounce) can low-sodium tomato sauce
2 tablespoons cumin
2 tablespoons chili powder
2 tablespoons dried Italian herbs
½ teaspoon NoSalt, Nu-Salt, or AlsoSalt
½ teaspoon black pepper
¼ cup chopped fresh cilantro, for garnish
Warm the oil in a medium soup pot over medium-low heat and add the onion, garlic, and bell pepper. Stir frequently for about 5 minutes, or until the onions are translucent. Add the broth, beans, corn, tomato sauce, cumin, chili powder, Italian herbs, NoSalt, and black pepper. Simmer for 15 minutes. Ladle into bowls and garnish with the cilantro. Serve with warmed whole-wheat tortillas.
sliced pineapple
Peel 1 whole pineapple and cut into bite-size pieces. Serve half of the sliced pineapple as a dessert, and reserve the rest in the refrigerator for breakfast the next morning.
breakfast
Before breakfast, take 2.5 to 5 grams of PGX granules in a glass of water.
midmorning snack or juice break
lunch
Before lunch, take 2.5 to 5 g PGX granules in a glass of water.
1 tablespoon olive oil
½ onion cut in half and thinly sliced
4 garlic cloves, sliced
2 cups chicken or light vegetable broth
2 cups finely chopped destemmed collard greens or kale
1 (7.5-ounce) can diced tomatoes
2 teaspoons dried Italian herbs
1 (15-ounce) can navy beans, drained
NoSalt, Nu-Salt, or AlsoSalt and black pepper, to taste
Warm the oil in a medium soup pot over medium-low heat and add the onion. Sauté the onion, stirring frequently, for about
5 minutes, or until the onions are translucent. Add the garlic and continue to
sauté for another minute. Add the broth, collard greens, tomatoes, and herbs. Simmer for 15 minutes over medium heat. Add the beans, NoSalt, and pepper. Cook for another 5 minutes, until the beans are warmed through.
midafternoon snack or juice break
dinner
Before dinner, take 2.5 to 5 g PGX granules in a glass of water.
Slice the oranges and fennel and toss them with the lettuce and parsley in a large bowl. Add dressing and toss again to combine.
curried chicken or tofu over brown rice
½ cup uncooked quick brown rice
1 tablespoon olive oil
½ cup chopped onion
1 garlic clove, minced
½ inch fresh ginger, minced
2 teaspoons curry powder
1 cup vegetable or chicken broth
7.5 ounces of firm tofu cut into small cubes or 1 boneless, skinless chicken breast cut into bite-size pieces
1 medium red bell pepper, chopped
½ head of broccoli florets
½ cup coconut milk, well shaken
NoSalt, Nu-Salt, or AlsoSalt and black pepper, to taste
Prepare the rice according to the instructions on the package. While the rice is cooking, warm the oil in a medium sauté pan over medium-low heat and add the onion. Sauté the onion, stirring frequently, for about 5 minutes, or until the onions are translucent. Add the garlic and ginger and continue to sauté for another minute. Remove the pan from heat and add the curry powder. Mix well. Return the pan to medium-low heat and add the broth, tofu, bell pepper, broccoli, and coconut milk. Simmer until the tofu is done, about 10 minutes. Season with NoSalt and black pepper.
Divide the rice on the plates and top with the curry mixture.
blueberries
1 cup fresh blueberries
Vanilla soy milk or nonfat yogurt (optional)
Soak the berries in a little vanilla soy milk or nonfat yogurt, if desired. Serve chilled.
breakfast
midmorning snack or juice break
lunch
Before lunch, take 2.5 to 5 g PGX granules in a glass of water.
1 tablespoon olive oil
½ cup chopped onion
1 garlic clove, chopped
1 celery rib, chopped in small chunks
1 (8-ounce) can red kidney beans, drained and rinsed
1 (11-ounce) can low-sodium tomato soup
2 tablespoons dried Italian herbs
NoSalt, Nu-Salt, or AlsoSalt and black pepper, to taste
Warm the oil in a medium soup pot over medium-low heat and add the onion, garlic, and celery. Sauté, stirring frequently, for about 5 minutes, or until onions are translucent.
In a blender, puree the kidney beans, tomato soup, and Italian herbs for 2 to 3 minutes and then add to the soup pot. Simmer for
15 minutes, stirring if necessary. Season with NoSalt and pepper and serve hot.
midafternoon snack or juice break
dinner
Before dinner, take 2.5 to 5 g PGX granules in a glass of water.
1 cup chopped fresh tomato, excess flesh cut out if pulpy
1 cup chopped cucumber
½ cup finely minced green onion
1 garlic clove, finely minced
1 (8-ounce) can garbanzo beans, drained and rinsed
1 tablespoon fresh parsley
1 teaspoon dried Italian herbs
1 tablespoon fresh lemon juice
1 tablespoon olive oil
NoSalt, Nu-Salt, or AlsoSalt and black pepper to taste
In a large bowl, combine the tomato, cucumber, onion, garlic, garbanzo beans, parsley, and Italian herbs. In a small bowl, whisk together the lemon juice, oil, NoSalt, and pepper. Add to the salad and toss to combine. Chill for 15 minutes before serving.
quick acorn squash
1 acorn squash, cut in half with seeds removed
1 tablespoon honey
Dash of cinnamon
Place the squash in a microwave-safe dish, cut side up. Cover and cook in the microwave for 10 to 13 minutes on high, or until fork-tender. Top with the honey and cinnamon.
polenta puttanesca with tofu
1 tablespoon olive oil
1 onion, diced
1 garlic clove, crushed or minced
1 green bell pepper, diced
Bay leaf
1 (12-ounce) can tomato sauce
7.5 ounces firm tofu, cut into small cubes
1 tablespoon dried Italian herbs
1 tablespoon crushed red pepper flakes
2 tablespoons capers, rinsed and drained
4 to 6 pitted Kalamata olives
1 tablespoon finely chopped fresh parsley
¼ teaspoon NoSalt, Nu-Salt, or AlsoSalt
½ teaspoon black pepper
1 cup instant polenta
Warm the oil in a large saucepan over medium heat. Add the onion and garlic and sauté for 3 minutes, or until onions are translucent. Add the bell pepper and sauté for another 3 minutes. Add 1 cup water and the bay leaf and bring to a boil. Cover the pot, reduce heat to medium-low, and simmer for 15 minutes. Add the tomato sauce, tofu, Italian herbs, pepper flakes, capers, olives, parsley, NoSalt, and black pepper. Simmer for 1 hour, stirring occasionally.
While the sauce is simmering, make the polenta according to the package instructions. Divide the polenta between two large bowls or plates. Let it cool about 10 minutes, or until firm. Ladle the sauce on top.
fresh mango slices
Slice up 1 fresh mango for a refreshing dessert.
summary
Permanent weight loss is possible, but it requires a comprehensive system that addresses the underlying factors contributing to weight gain and obesity. The plan described in this chapter focuses on giving the body the quality of nutrition it requires during the weight-loss process. Consuming fresh fruit and vegetable juice and a highly nutritious high-fiber diet is an ideal weight-loss plan that is made even more effective when supplemented with PGX. When you arm your body with improved quality of nutrition, the quantities of calories you consume will be reduced, energy levels will skyrocket, and you will be more prone to exercise. Improved quality of nutrition is an important step to improved quality of life.