The Easy Weight Loss Plan – Video Motivation for a WFPB Diet
Video Motivation for a WFPB Diet
Video Motivation for a WFPB Diet
The Easy Weight Loss Plan provides video motivation to replace a diet of processed foods with healthy, high-fiber foods.
WebMD “High Fiber Diets and Weight Loss”
“When it comes to losing weight, one simple piece of advice may be more helpful than all the diet books, calorie counting, and portion measuring put together: Eat more fiber… While high-fiber foods tend to be healthy (think: fruit, veggies, whole grains), what proved equally important was that this kind of diet was easier to stick to… How exactly does fiber guard against hunger pangs? Simple: It fills your stomach, stimulating receptors that tell your brain that it’s time to stop eating.”
The Modern Diet Is a Radical Recent Departure
According to reference.com, “The earliest humans ate a diet similar to that of apes and chimpanzees, consisting mostly of fruit and leaves …” Early humans may have eaten over 100 grams (about 4 ounces) of fiber per day. The typical intake today is less than 15 grams (about half an ounce). The modern diet of added fats and oils, refined grains, and added sugars is a radical recent departure from the whole, high-fiber foods eaten by humans for millions of years.
Epidemics of obesity, type 2 diabetes, cardiovascular disease, and Alzheimer’s have followed the adoption of the modern, low-fiber diet. There is now a broad concensus among nutritional authorities that a healthy diet is a high-fiber diet of fruit, vegetables, legumes, whole grains, and unsalted nuts and seeds.
In its 20-page booklet, “The Plant-Based Diet: A Healthy Way to Eat”, Kaiser Permanente recommends a diet of vegetables, fruits, beans, lentils, nuts, seeds, and whole grains that “does not include animal products”, processed foods or sweets. Listed benefits of the diet include: “lower cholesterol, blood pressure, and blood sugar, reversal or prevention of heart disease, longer life, healthier weight, lower risk of cancer and diabetes, may slow the progression of certain types of cancer, improved symptoms of rheumatoid arthritis, fewer medications, lower food costs, good for the environment”.
World Health Organization
WHO recommends a diet of “vegetables and fruits, pulses or legumes, and minimally processed starchy staple foods. The evidence that such diets will prevent or delay a significant proportion of non-communicable chronic diseases is consistent. A predominantly plant-based diet has a low energy density, which may protect against obesity” while processed foods high in fats and sugars may promote weight gain and obesity.
U.S. Department of Agriculture
The USDA in a report titled “Dietary Energy Density and Body Weight: A Review of the Evidence” found “strong and consistent evidence in adults that dietary patterns that are relatively low in ED [energy density] improve weight loss and weight maintenance.” The report found that vegetables, fruit, and dietary fiber “reduce calorie intake and improve body weight outcomes” and “improved overall health, including a lower risk of type 2 diabetes in adults.”
American Heart Association
From an article titled “Fiber Up, Slim Down” on its website: “Losing weight can be a frustrating experience if you feel hungry all the time. Did you know you can curb your appetite — and your frustration with weight-loss efforts — by increasing the amount of fiber you eat? High-fiber foods may help you lose weight by helping you feel full on fewer calories. A healthy diet of lower-calorie foods and regular physical activity is your best strategy for achieving a healthy weight – and maintaining it. … Diets rich in whole grains and fiber have been associated with better quality diets and decreased risk of cardiovascular disease.”
Centers for Disease Control and Prevention
In a pamphlet titled “Eat More, Weigh Less? How to manage your weight without being hungry”, the CDC writes: “Have you tried to lose weight by cutting down the amount of food you eat? Do you end up feeling hungry and not satisfied? … You can cut calories without eating less nutritious food. The key is to eat foods that will fill you up without eating a large amount of calories. … Research shows that people get full by the amount of food they eat, not the number of calories they take in. … Foods that have a lot of water and fiber and little fat are usually low in calorie density. They will help you feel full without an unnecessary amount of calories.”
Academy of Nutrition and Dietetics
The world’s largest organization of food and nutrition professionals agrees on the importance of fiber. Their advice: “Get plenty of fiber from fruits, vegetables, beans and whole grains. Fiber can help you feel full longer and lower your risk for heart disease and type 2 diabetes.”
Knowing what to eat is important. But, having the resources to stay motivated to adopt a healthy diet until it becomes habitual are equally, if not more, important.
Leading Nutrition Experts
The Easy Weight Loss Plan provides practical ways to stay motivated until a healthy diet becomes your normal way of eating. First is a collection of over 170 short YouTube videos by some of the world’s leading nutrition experts, including Neal Barnard MD, Caldwell Esselstyn MD, Joel Fuhrman MD, Michael Greger MD, Michael Klaper MD, John McDougall MD, Dean Ornish MD, Plant Based News, and Pamela Popper.
The videos are conveniently arranged and categorized on a website and load quickly. Show notes summarize each video. Watching 2 or more videos per day provides a long-term program to reinforce the benefits of a healthy diet. A list of the videos is provided for printing and checking off the videos you watch each day.
By watching and rewatching the complete list of videos, you will receive a priceless education from doctors who have devoted their lives to discovering and explaining the healthiest diet. You will have an effective and entertaining resource for adopting a healthy, high-fiber diet.
The Easy Weight Loss Plan recommends getting a copy of Atomic Habits: An Easy & Proven Way to Build Good Habits & Break Bad Habits. Available as a book or audiobook, Atomic Habits provides practical examples of systems that make good habits obvious, attractive, easy, and satisfying. Much of the advice is applicable to setting up a kitchen, staying motivated, and adopting a healthy diet and exercise program. The book is a huge bestseller that has sold millions of copies worldwide with overwhelmingly positive reviews.
The Easy Weight Loss Plan recommends keeping track of what you eat. Cronometer.com is a good choice. Free and premium version are offered. The free version provides a great deal of information about your daily diet, including vitamins, minerals, types of carbs (fiber, starch, sugars), types of fats (mono, poly, saturated), and types of protein. Whether you are getting the recommended amount of many nutrients is shown, as well as the specific foods that are providing each of the nutrients. By keeping track of what you eat, you learn a lot about the foods and have additional motivation to follow a healthy, whole-food diet.
National Weight Control Registry
The NWCR, founded in 1994, is a long-term, ongoing research study of people who have lost a significant amount of weight and have succeeded at keeping the weight off. The average adult who has joined the study had lost about 66 pounds and kept the weight off for over 5 years. Over 10,000 members have joined over the years making it the largest prospective study of long-term weight maintenance. Current members complete a detailed questionnaire each year that asks about weight, health, diet, exercise, and lifestyle choices. The Easy Weight Loss Plan reviews the successful strategies used by members of the National Weight Control Registry.
Other Motivational Strategies
Other strategies are discussed briefly. (1) Regular medical checkups and blood work, and monitoring blood pressure at home are recommended. (2) Short lists of audiobooks, books, and DVD videos that reinforce the benefits of a whole-food, plant-based diet are recommended. (3) Hypnosis and aversion therapy are discussed, and a video example of aversion hypnosis provided. (4) TOPS Club, a low-cost support group for people trying to lose weight and maintain weight loss, is reviewed. TOPS Club chapters are widely available in the United States and Canada. (5) DietBet.com is a website that uses competition to promote weight loss. Participants pay to play and share a part of the pot if successful. (6) Aerobic and isometric exercises are recommended and discussed.
Recipes for 3 quick, easy meals using mostly frozen vegetables: (1) Breakfast is oatmeal, ground flaxseed, chia seeds, blueberries, and water, heated in a microwave, topped with sliced banana, cinnamon, ground cloves, allspice, and cocoa powder. (2) Lunch uses a blender with a banana, walnuts, vegetable juice, lemon juice, ground mustard, broccoli, spinach, Brussels sprouts, peas, and water. Blended and served as smoothie bowls. (3) Dinner is a bowl of diced tomatoes, mushrooms, kale, sweet potatoes, corn, Grape Nuts, minced onions, beans or lentils, heated in a microwave, topped with turmeric, no-salt mix, black pepper, granulated garlic, sunflower seeds, raisins, almonds, minced garlic, and balsamic vinegar. Plus an apple, orange, and carrot. (4) Tea, coffee, and water to drink. Grape Nuts, shredded wheat, and raisins for snacks. By using a microwave oven, a blender, frozen vegetables, scoops in many food containers, and minimal dishes and utensils, food preparation and clean-up are fast and easy.
The Easy Weight Loss Plan includes a shopping list with specific brands and sizes with most items quite competitively priced. (1) Walmart frozen foods: broccoli florets, corn, kale, mushrooms, peas, spinach, sweet potatoes. Walmart beverages: instant coffee, grape juice, lemon juice, low-sodium vegetable juice, tea. Walmart other foods: balsamic vinegar, beans and lentils, Grape Nuts, ground cloves, ground flaxseeds, ground mustard, no-salt tomatoes, pineapple, shredded wheat. (2) Costco spices: black pepper, cayenne pepper, chopped onion, cinnamon, granulated garlic, ground turmeric, no-salt seasoning. Costco other foods: almonds, chia seeds, dried plums, frozen blueberries, minced garlic, Quaker Oats, raisins, walnuts. (3) Various stores: apples, bananas, carrots, cuties (or oranges), frozen Brussels sprouts (Trader Joe’s), sunflower seeds (Sprouts).
To summarize, leading nutritional authorities recommend a high-fiber diet for healthy weight loss. The Easy Weight Loss Plan provides a long-term video program and other resources for staying motivated over a period of months to adopt a healthy, high-fiber diet.
The Easy Weight Loss Plan is a serious program for people who are serious about losing weight and keeping the weight off. The next few minutes could make a critical difference to your future. By clicking the purchase button below, watching the recommended videos over the next few months, and adopting a healthy, satisfying diet, your long-term health and the health of your family could be greatly benefited.
The program includes a 60-day money-back guarantee if you are not completely satisfied with the program for any reason.
The Easy Weight Loss Plan is downloaded immediately as an 8-page, 2-column PDF which can be printed on eight 8.5″ x 11″ pages.
The Easy Weight Loss Plan recommends a satisfying, high-fiber diet, fast easy ways to prepare meals, and a unique motivational program. Begin your journey to better health by ordering The Easy Weight Loss Plan.
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