Our Weight Loss Challenge participants, including those of you at home who have decided to follow along with us, will be following Dr. Joey Shulman’s program, which Joey has generously agreed to share with us. At the bottom of the page you’ll also find a downloadable food journal which will help you stay on track.
Here’s what you need to know!
Shulman Weight Loss Program Summary
1 grain per day
- 2 slices sprouted grain bread, 1 whole grain wrap, ½ cup cooked rice/ pasta/quinoa, 3 Ryvita
- no grain at dinner
2 fruits per day
- fruit serving – ½ banana, ½ cup berries/melon, 1 apple, pear, plum, grapefruit, orange, 3 clementines
Vegetables are free, unlimited
- full of nutrients, fiber, alkalinizing effect
- exception: white potato, parsnip, corn, squash
3 fats per day
- important for weight loss and good health
- 1 tbsp. olive oil, flaxseed oil/ground seeds, salad dressing, mayonnaise, nut butter
- ¼ avocado
- 2 tbsp. seeds – sunflower, sesame, pumpkin
- 10 almonds, 6 walnuts, 20 pistachios
3 protein servings per day
- critical for fat burning
- 3-5 oz. for women, 4-6 oz. for men at breakfast, lunch, dinner
1 oz. of low fat cheese per day
- in addition to fat servings
- add to omelet, salad, sandwich etc.
3 meals and 2 snacks per day
- morning snack optional; afternoon snack mandatory
- eat dinner by 7pm
2 treats per week
- 2 alcohol servings (4 oz.) per week
- 2 pieces of dark chocolate (70%)
- 2 extra grain
8 glasses of water per day including warm water with fresh lemon in a.m.
2 green tea per day (boosts metabolic capacity)
1 coffee per day (maximum)
Tips:
Keep your food journal daily (download Dr. Joey’s version below)
Be prepared – snacks, cut up veggies, meal plans, water bottle, grocery list
Revisit daily “why” you are doing this to keep yourself motivated
Supplements:
Fish oil – 2 capsules a day or 1 tbsp with food
Multivitamin – One with each meal
Download Dr. Joey’s food journal.