24. Clinic Diet

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24. Clinic Diet



CATEGORY: Diet Nutrition Supplementation – 500 Courses


FEES: 555/- INR only





Part 1 – Lose It!
Chapter 1 • Ready, set, go
Before you start
Finding your inner motivation
Are you ready?
The Mayo Clinic Healthy Weight Pyramid
Quick reference guide to Lose It!
Chapter 2 • Add 5 Habits
Eat a healthy breakfast — but not too much
Eat vegetables and fruits — at least 3 or 4 servings daily
Eat whole grains — whole-grain bread, others
Eat healthy fats — olive oil and vegetable oils, nuts
Move! Walk or exercise for 30 minutes or more every day
Chapter 3 • Break 5 Habits
No TV while eating — and no more TV time than exercise time
No sugar — only what’s naturally found in fruit
No snacks — except vegetables and fruits
Moderate meat and low-fat dairy — the size of a deck of cards
No eating at restaurants — unless the meal fits the program
Chapter 4 • Adopt 5 Bonus Habits
Keep food records — write down everything you eat
Keep activity records — type of activity, duration and intensity
Move more! Walk or exercise for 60 minutes or more every day
Eat ‘real food’ — mostly fresh, and healthy frozen or canned
Write your daily goals — what motivates you every day
Chapter 5 • What have you learned?
Analyzing your results
What worked and what didn’t?

Part 2 – Live It!

Chapter 6 • Preparing to Live It!
Setting your weight-loss goal
Selecting your daily calorie goal
Determining your daily servings
Quick guide to serving sizes

Chapter 7 • Eating to the pyramid
If you’re hungry, eat

Chapter 8 • No food scales or calculators needed Breakfast —
Practicing portion control
Lunch — Taking apart a sandwich
Dinner — Unscrambling food jumbles
Snacks — Recognizing the best options

Chapter 9 • Burning calories
Start where you are
Adding activities to your day

Chapter 10 • A quick review . . . and a look ahead Reviewing the steps
Your ultimate goal
Part 3 – All the extra stuff

Chapter 11 • Finding your healthy weight What’s your BMI?
Is your health at risk?
Why am I overweight?

Chapter 12 • Understanding nutrition and weight control Dietary
sources of energy
Your energy account

Chapter 13 • The Mayo Clinic Healthy Weight Pyramid Vegetables and
Protein and Dairy
Physical Activity

Chapter 14 • How to change behaviors
Preparing for change
Put the brakes on stress

Chapter 15 • So I slipped up — what do I do?
Breaking behavior chains
How to stay motivated
Getting family and friends on board

Chapter 16 • Making meals easy
Quick & healthy menu ideas
Adapting recipes
Sample menus

Chapter 17 • Sticking to the diet when eating out Maneuvering the menu
Your guide to healthy ethnic cuisine

Chapter 18 • Burning even more calories Aerobics
Strength training
Calories burned in 1 hour
Action Guide to weight-loss barriers
Pyramid servings at a glance
Recipes for weight loss



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