Dr. Phil's Ultimate Weight Solution Diet Book Review
Dr. Phil’s Ultimate Weight Solution: What You Can Eat continued...
He also advocates meal replacement beverages and bars as "grab and go" food
- those that are formulated with a balance of nutrients, including protein,
carbs, vitamins, minerals, and other natural ingredients. They can keep you
from straying when you are tired, busy, or overcommitted. Just make sure you
don't rely on these -- they don't substitute for a balanced meal.
- Sample breakfast: Small omelet filled with vegetables, half a grapefruit,
- Sample lunch: Salmon, lettuce and tomato salad, brown rice.
- Sample dinner: Lean roast beef, turkey breast, chicken, or fish; spinach or
broccoli, small baked potato or yam.
For greater fat loss, reduce intake of starchy vegetables, says Dr. Phil.
Keep fats and oils to just two tablespoons a day. For snacks, choose fruits or
vegetables or low-fat milk products -- and meal replacement bars or beverages
occasionally. Two or three fruits a day and two milk products a day.
He emphasizes planning your meals and controlling portion sizes. Eat slowly,
leisurely, he advises. "Not by accident, the most heavily advertised foods are
the ones most responsible for the obesity epidemic: fast foods snacks, candy,
prepared convenience foods, soft drinks, and alcoholic beverages," writes Dr.
On his "Hit List of Weight-Gaining Behaviors," drinking three beers at Happy
Hour once a week adds about 438 extra calories to your diet -
with a potential 6.5 pound weight gain in one year's time. Alcoholic beverages
interfere with the body's use of various B complex vitamins, he writes.
Instead of drinking with your buddies, consider a completely different
alternative - like lifting weights at the gym
instead. This plan of attack works so powerfully because it takes your mind off
the habit you want to weaken, he explains.
Also, he advises ridding your home environment of alcoholic beverages. Away
from home, ask for a diet soda or club soda in lieu of an alcoholic drink.
Dr. Phil’s Ultimate Weight Solution: How It Works
"You no longer have to rely on willpower," writes Dr. Phil. "It simply
doesn't work. Willpower is unreliable emotional fuel that drives you when you
are excited, motivated, or energized. But you know as well as I do that no one
stays fired up continuously. The seven keys to permanent weight loss do not
depend on willpower for success."
Programming yourself for success is the key. "Programming involves making
small, deliberate modifications in the way you live your life, and it has
everything to do with developing a lifestyle that creates healthier behavior,"
The seven steps to weight loss freedom:
1. Right Thinking: Get rid of self-defeating thought
patterns, believe that you will succeed, and you will have mastered the first
key necessary to overcoming your struggles with your weight.
2. Healing Feelings: Make choices that stop the cycle of
emotional eating that has perpetuated your weight problem. Don't let stress, anxiety, or depression lead you to self-medicate with food. Change
your emotional response to life's problems, and the unwanted eating behaviors
that flow from it, and you can change. He instructs readers in how to identify
the "payoff" you get from overeating and addressing those negative feelings --
getting emotional closure, so you stop self-defeating habits, says Dr.
3. A No-Fail Environment: You must program your environment
in every possible way to avoid binge foods and reminders to eat.
4. Mastery Over Food and Impulse Eating: "Did you binge or
overeat for one reason, such as a betrayal, a job loss, an illness, some
personal tragedy, and you've kept on doing it as a matter of habit? Your pounds
came on quickly, but the trouble is, they stayed because you are overeating
habitually, whether you are hungry or not," writes Dr. Phil.
5. High-Response Cost, High-Yield Foods: This is Dr. Phil's
way of saying, "eat high-fiber and other nutritious and filling foods - whole
grains, lean protein, fresh fruits and vegetables, dried beans." It also
implies eating foods that take time and effort to fix, require lots of chewing,
and aren't fast food or other convenience foods.
6. Intentional Exercise: "Regular, intentional exercise is a
big deal, a huge deal," writes Dr. Phil. "It unlocks the door to body control -
a state of fitness in which your body is metabolically geared for losing weight
and keeping it off, and is flowing with energy and vitality People who
successfully manage their weight and stay fit exercise as a matter of
7. Your Circle of Support: "Weight loss is not a
do-it-yourself deal," he writes. "If you expect to lose weight and keep it off,
you must build and nurture relationships that affirm and uplift you in
life-changing ways. There is strength and power in support."
He also encourages getting a medical checkup if you're having trouble losing
weight. You may have biochemistry, metabolism, or thyroid
problems that require medical treatment before your body will shed