Guide to Fast Weight Loss

Tips from 'The Sonoma Diet' on how to trim down even faster

Here are some simple ways to speed up the weight-loss process, without sacrificing health benefits:

·   Buy food instead of packages. Challenge yourself to buy only fresh food for a week mdash; meat and fish from the butcher, fruits and vegetablesfrom the produce section, whole grains from the health-food store bins, etc. When you buy "food" instead of "packages", you're eliminating any chance of unwanted processing, refined grains, added hydrogenated fats, and mysterious chemicals sneaking into your diet.

·       Eat more chicken and fish for protein than red meat, beans, or eggs

·    Skimp on you plate filling. There's no rule saying you have to load it up to the edges. Portions just a tiny bit smaller will pay off over the long run.

·       Eat even more slowly. The longer you take at a meal, the less you're likely to eat and the more satisfied you'll feel. Find ways to slow down at all three meals, not just the one very leisurely meal of the day.

·    Choose most of your vegetables from what we call "Tier 1." Tier 1 vegetables are more nutrient-dense, with fewer calories.

·    Limit snacks to nothing more than a Tier 1 vegetable. If that's enough to tide you over until the next meal, why have more?

·     Drink your snack. Try having a cup of hot tea or a tall glass of water instead of your usual snack. You may be more thirsty than hungry, and as long as you're not reaching your next meal in starve mode, those uneaten calories will pay off.

·      If you haven't been exercising, start. If you have been exercising, push up the intensity a notch.

Tier 1 Vegetables

·                     Asparagus

·                     Bagged salad blend, any type

·                     Bamboo shoots

·                     Beans, green snap or yellow wax

·                     Bell peppers, yellow, red, or green

·                     Bok choy

·                     Broccoli, raw or cooked

·                     Brussels sprouts, cooked

·                     Cabbage, raw or cooked

·                     Cauliflower, raw or cooked

·                     Celery

·                     Chayote

·                     Collard greens, cooked

·                     Cucumber

·                     Eggplant, cooked

·                     Fennel

·                     Green onions

·                     Hubbard squash, cooked

·                     Jicama

·                     Kohlrabi

·                     Leeks, cooked

·                     Lettuce - romaine, beet greens, mustard greens, turnip greens, Swiss chard, kale, or other dark green leafy lettuce, amaranth, arugula, celtuce, endive, rapini

·                     Mushrooms, raw or cooked

·                     Napa cabbage

·                     Okra, cooked

·                     Onions, raw or cooked

·                     Radicchio

·                     Radishes

·                     Snow peas

·                     Spinach, raw or cooked

·                     Sprouts - alfalfa, kidney bean, mung bean, radish seed

·                     Summer squash

·                     Tomato, raw

·                     Watercress

·                     Zucchini

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