Fat Burning Rules

The following guidelines are not all required in my weight loss system. However, it contains a lot of helpful information. I got these from a highly respected colleague — Dan Murphy, D.C.

  • Do not eat late at night
    • Never eat after dinner
    • Never go to bed with a full stomach
    • Try to finish eating dinner at least 3 hours before bed
    • Try to allow 11-12 hours between dinner and breakfast
  • Do not snack between meals
    • Eat only 3 meals per day
    • Try to allow 5-6 hours between meals; eating 20 grams (.7 oz) of protein minimum with each meal will help one to do this
  • Avoid eating large meals
    • Eat slowly. It takes 20-30 minutes for the leptin signals to turn off the hunger centers of the brain
  • Always eat breakfast, including at least 20 grams (.7 oz) of protein
  • Avoid refined carbohydrates, including sugary drinks (limit juice), all sugary foods, breads, pasta, potatoes, rice
  • Do not consume MSG or aspartame. They damage the brain so that the brain thinks you are hungry and you will eat more food. Remember that MSG has dozens of names on food packaging (see www.truthinlabeling.org).
  • Avoid high-fructose corn syrup. It causes insulin resistance, producing more insulin and increased storage of fat.
  • Do not consume grains because they are carbohydrates.
  • Do not drink alcohol. This includes wine and beer.
  • Keep your stress as low as possible.
  • Eat lots of raw and steamed vegetables, some fruits – especially apples and raw nuts. These fruits are NOT okay because they are high in sugar and low in fiber: bananas, dates, figs, raisins, canned fruit, dried fruit and mangoes.
  • Exercise. A combination of weight training and aerobics is best.
  • Sleep a minimum of 7 hours every night.
  • Avoid abnormal sources of estrogen and estrogen-like compounds:
    • Birth control pills
    • Hormone-replacement therapy
    • Soy based foods
    • Eat organic produce only. If the foods you are eating are not organic fruits, vegetables and meats, you are consuming foods that have been exposed to pesticides, insecticides, antibiotics, herbicides, fungicides and estrogens. All of these stop fat burning and increase fat storage.
    • Plastics that contain the chemicals Bisphenol-A and phthalates. The adverseness of these chemicals is increased by a factor of 55 if the plastic contains hot liquids or is microwaved. Many skin creams, makeup, shampoos and perfumes contain these chemicals and are easily absorbed through the skin.
  • Take the anti-inflammatory dose of fish oil in supplements. This requires 3 grams (3000 mg) per day.
  • Take a multivitamin/mineral supplement every day.
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