Practical Methods

Below is an excerpt from Part Three of

The 2004 Multi-Diet

by Anderson A. Anonymous, M.D., Ph.D.

General Food & Supplement Routine

Why a General Food & Supplement Routine?

We’ve designed the general food & supplement routine because even the most motivated dieter has days (or weeks) when it’s just too difficult to find the time or the energy to think about “planning meals” or “eating right”. This general routine is for very busy people who have work and family and various other activities that may sometimes make specific meal planning difficult or even impossible. The general routine is a “backup plan” for times when this is the case.

The general routine is not as powerful for weight loss as the more focused techniques that we discuss in other chapters because you do not precisely track Calories or nutrients with this routine. You simply eat foods & supplements that give you more-than-normal amounts of the vital nutrients and allow those foods & supplements to tend to suppress your appetite for the other not-so-good things. The general routine is quite simple to do and keeps you from totally falling off your diet during the “hectic” times.

This routine guides you into doing two things:

1. Taking certain supplements in certain amounts at certain times every day

2. Substituting more of certain concentrated natural foods for the more “Calorie dense” foods you would normally eat.

THE MULTI-DIET GENERAL ROUTINE

WHEN YOU GET UP IN THE MORNING:

Immediately drink a 12-16 oz glass of water. With the water, take the following supplements (tablet form is easiest).

One multivitamin & trace mineral tablet.

500 mg calcium

500 mg potassium

200 mg phosphorus

200 mg magnesium

AT BREAKFAST

Have ½ cup of high fiber cereal with ½ cup skim milk.

And whatever else you normally eat—only less of it.

BEFORE LUNCH

Have a cup of bouillon made by dissolving 1 bouillon cube in a cup of hot water.

AT LUNCH

Take another 500 mg potassium supplement

Try to have a skinless, boneless chicken breast (not fried) or a piece of fish (also not fried)

Whatever else you normally eat—only less of it.

IN THE AFTERNOON

Drink one 8 oz glass of tomato juice.

AT DINNER

Take another 500 mg potassium supplement.

Try to have a skinless, boneless chicken breast (not fried) or a piece of fish (also not fried)

Whatever else you normally eat—only less of it.

EVENING SOMETIME AFTER DINNER

Take a ½ hour walk.

Drink a 12 oz glass of skim milk.

SOMETIME DURING THE DAY

Put 1 tablespoon of safflower oil and 1 teaspoon of flax-seed oil in an appropriate meal. Alternatively you can use one ounce of English walnuts to provide EFAs.

Drink at least a 10 oz glass of water about every two hours. (Low Calorie soft drinks can be substituted for up to ½ the total amount of water.)
Eat something sweet at least once (low-cal sweeteners are best; a soft drink or two is usually easiest).

You will find that after a few days the above routine will tend to suppress your appetite and prevent you from eating as much at meals and between meals. This suppression may or may not be enough by itself to make you lose weight, (that would depend on what else you may eat) but it will help you avoid regaining weight when you can’t use one of the more powerful Multi-Diet techniques.

The specific foods and supplements mentioned above provide about the amounts of the major nutrients listed in the table below. They give you a very good start on the amounts of these that you will need during the day. Additional things you eat during or between meals will in-crease these.

Major Nutrient Amounts

Calories625 g Protein95 g Fiber15 g Carbohydrate60 g

Potassium4165 mg Sodium1580 mg Phosphorus1590 mg Calcium1300 mg Magnesium500 mg

EFAs are provided by safflower & flaxseed oils – or walnuts.