PREFACE xiii
INTRODUCTION xvii
DEFINING OBESITY xviii
CAUSES OF OBESITY xix
WEIGHT-LOSS DIETS xx
WHY OBESITY HAS SOARED xxi
DIETING DOESN’T WORK xxi
THE REAL CAUSE OF OVERWEIGHT xxii
WHY THE OMAD DIET WORKS SO WELL xxiv
PART I: THE OMAD DIET AND THE SCIENCE
BEHIND INTERMITTENT FASTING 1
1 EATING HABITS 3
FREQUENCY OF MEALS 3
TIMING OF MEALS 5
DRINK A SOUP FOR DINNER 6
HEALTHY EATING HABITS 7
INTERMITTENT FASTING 8
CONTROL INSULIN TO BURN FAT 10
EAT LESS OFTEN FOR HEALTH 11
LOW- VERSUS HIGH-FAT DIETS 12
PREVENTING TYPE 2 DIABETES 13
MAKE IT WORK FOR YOU 14
THE ULTIMATE SECRET TO LOSING WEIGHT FAST 15
EAT BREAKFAST AND SKIP DINNER 17
EAT THE RIGHT BREAKFAST 18
EAT DESSERT AT BREAKFAST 18
CALORIE DENSITY 20
EMOTIONAL EATING 23
FOOD ADDICTION AND CRAVINGS 23
EAT DESSERT AND LOSE WEIGHT 24
CHAPTER SUMMARY 25
2 PROPER DIET 27
A HEALTHY DIET 27
HUNGRY FOR CHANGE 28
THE WESTON PRICE DIET 31
THE MEDITERRANEAN DIET 33
THE GLYCEMIC INDEX 34
THE SATIETY INDEX 36
YOU ARE WHAT YOU EAT 37
HEALTHY SUBSTITUTES 38
CARBOHYDRATES 40
PROTEINS 41
FATS 42
TOXIC FOOD AND BEVERAGE 44
SUGAR IS POISON 45
NATURAL SWEETENERS 45
RAW VERSUS COOKED 47
FOOD PREPARATION 48
SEAWEED 48
ORGANIC FOODS 49
CALCIUM AND MILK 50
ORGANIC GRASS-FED MEAT 53
ORGANIC FREE-RANGE EGGS 54
OMEGA-3-RICH FISH 56
ORGANIC UNROASTED NUTS 57
WHOLE GRAINS AND PULSES 58
LONG-FERMENTED BREAD 63
LACTO-FERMENTED FOODS 64
BONE BROTH 65
CIDER AND RICE VINEGAR 66
COLD-PRESSED FLAXSEED OIL 67
EXTRA VIRGIN COCONUT OIL 68
ORGANIC TEA 69
ORGANIC COFFEE 71
SUPER SPICES 72
SEA SALT 74
HOT IONIZED WATER 75
LEMON WATER 75
PURE WATER 76
CHAPTER SUMMARY 79
PART II: EXERCISE, SUPPLEMENTS,
AND HIDDEN ISSUES THAT MAY IMPEDE
WEIGHT-LOSS EFFORTS 81
3 LIFESTYLE 83
BENEFITS OF EXERCISE 83
AMOUNT OF EXERCISE 84
RAPID FAT LOSS EXERCISE 85
BUILD MUSCLE MASS 87
KEEP OFF WEIGHT 89
MAKE EXERCISING EASY 89
SPORTS DRINKS AND BARS 93
WEIGHING FREQUENTLY 94
RESTFUL SLEEP 96
CHAPTER SUMMARY 99
4 SUPPLEMENTS 101
THERMOGENICS 102
APPETITE SUPPRESSANTS 103
SUPPLEMENTS FOR DIABETES AND CHOLESTEROL 103
PHYTOCHEMICALS 105
DAILY ESSENTIAL NUTRIENTS 106
CHAPTER SUMMARY 108
5 HIDDEN FACTORS THAT MAY IMPEDE
YOUR GOALS 111
TESTING FOR HIDDEN FACTORS 111
ELEVATED CORTISOL LEVELS 113
NUTRITIONAL DEFICIENCIES 114
BLOOD SUGAR AND INSULIN 116
FOOD SENSITIVITIES 117
TOXINS IN THE BODY 118
POOR DIGESTION 118
CANDIDA OR PARASITES 120
HYPOTHYROIDISM 121
IMBALANCED HORMONES 121
EMOTIONAL ISSUES 123
LIFE FULFILLMENT 125
DOWNLOAD KIT 127