Do Not Skip Meals.
Eat three meals daily, each containing protein, fat, & carbohydrates.
Breakfast is the most important meal of the day.

Start your Meals with Plenty of Protein.
Fish, chicken, beef, tofu, turkey, eggs, among other foods. Twenty grams or more of protein will reduce your interest in empty carbohydrates and make you more alert.

Eat Unlimited Amounts of Vegetables.
(green, red, yellow or orange).

Avoid Empty Calories, Sugary Snacks.
Choose nuts (almonds, pecans, walnuts), seeds or a small piece of cheese.

Include healthy fats with each meal.
Flax, olive, or expeller-pressed canola oil, nuts and seeds. Slices of avocado.

Avoid Processed food.
If it comes in a box or a can the food is likely unhealthy for you.

Consuming
Diet Drinks
can lead to weight gain
and water retention

Consumption of diet sodas or other beverages containing ASPARTAME can cause water
retention and/or increased craving for carbohydrates. Nutrasweet (aspartame) is 180 times
sweeter than sugar. It is well known in clinical nutrition circles that sugar is highly addictive.
Imagine a food additive 180 times more addictive than sugar!


When sweet taste stimulates the tongue, the brain reacts to sweet taste - known
as "cephalic phase response”. Insulin levels rise in the blood to prepare for acceptance of new
energy --sugar-- from outside.


HOWEVER, IF THE SWEET TASTE IS NOT FOLLOWED BY REAL NUTRIENT
AVAILABILITY APPETITE IS ENHANCED, especially for carbohydrate foods.


Additionally, sweet taste without calories still causes a rise in blood insulin levels - for up to 90 minutes
following consumption of the beverage or food. The extraordinary research on insulin resistance and diabetes by Gerald Reaven M.D., PhD at Stanford identified the water retaining nature of insulin. He noted that when
insulin levels in the blood remain high, the kidneys treat the insulin as it would sodium and causes the body
TO RETAIN WATER.


Additionally, Aspartame breaks down into methanol (a neurotoxin) and diketopeiperizine (causes brain tumors).
So the lesson here: Stick with water.