Want to Lose Weight? Here Are 10 Golden Rules

Dr. Perlmutter offers in his book a new nutrition method allowing control over the mind, body, and spirit. The main goals of the program are reducing inflammation and controlling it, turning the body into a fat-burning machine, balancing the good bacteria levels in the stomach, balancing hormones, controlling genes, and balancing life. Here are 10 important principles from his book "The White Brain Program for a Healthy Life."

1. Principles of the method: Commitment, moderation, and patience

The only thing Dr. Perlmutter asks from his readers is commitment. The program is essentially a viable lifestyle possible over time through several changes in daily habits. It's important to perform actions moderately, step-by-step, and be patient and kind to ourselves.

2. Writing a journal

At the outset, Dr. Perlmutter recommends readers keep a journal to document daily what they experience in the process and the new path they have chosen for themselves: reasons, thoughts, goals, and events affecting us and our decision-making process. It's crucial to document feelings and sensations, especially those related to eating—catching ourselves when our eating is automatic or emotional, discovering associations linking emotional well-being to daily choices. On tough days, which will surely come, he recommends focusing more attention on emotional eating signs and engaging in healthy activities. Self-awareness and writing will help us overcome urges and cravings for sweets or junk food.

3. Unambiguous carbohydrate withdrawal

Dr. Perlmutter explains that one must unequivocally withdraw from carbohydrates. "In the first few days, it's really quite hard," he explains, "but after passing the first week, you notice the results, and then the motivation grows to continue further."

"The results are tangible," he says. "Renewed energy, mental clarity, and physical lightness. These are more addictive than any carbohydrate you thought about reintroducing to your body."

As a technique to handle the difficulty, Dr. Perlmutter recommends treating carbohydrates as a dangerous drug and ridding oneself of them as the best thing you are doing for yourself.

4. Eliminate gluten

Dr. Perlmutter defines gluten as "humanity's enemy." According to him, the proteins in gluten cause inflammations, autoimmune responses, and even cancer. They damage the intestinal wall and cause celiac, diabetes, and inflammatory bowel diseases, disrupting glucose and fat metabolism in the body. Gluten also prevents weight loss.

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5. Stop consuming sugar in all its forms

It's essential to understand that processed, real, and artificial sugar is very harmful to the body. Fructose, for instance, is found guilty of developing fatty liver, scarring, and cirrhosis. Its consumption is linked to insulin resistance and consequently to severe obesity and brain function impairments. According to Dr. Perlmutter, sugar causes negative changes in cells, blood vessels, hormones, the immune system, the intestines, and the nervous system. Artificial sweeteners, it should be noted, are also harmful: they adversely affect gut bacteria, cause metabolic impairments, and contribute to the epidemic of obesity and morbid overweight.

6. Avoid genetically engineered foods

Many foods we consume might be genetically engineered, including corn, soy, sweet potatoes, rice, and bananas. Generally, genetic changes are intended to improve these products and impart new positive traits, but we still have no idea what the long-term impacts of these changes might be, and they could potentially be harmful and dangerous. Genetically engineered foods may harm the immune system, liver, and kidneys.

7. Don't be alarmed by mild hunger

Dr. Perlmutter strongly opposes diets requiring six small meals a day to avoid the feeling of hunger. According to him, a bit of hunger and even fasting are recommended. Fasting, as explained by the doctor, is an accepted method to restart metabolism, promote weight loss, and even improve mental sharpness. Intermittent fasting, such as a few fasting days a season or skipping one or two meals a week, could, according to him, extend life and delay diseases like Alzheimer's and cancer.

Dr. Perlmutter suggests a full day of fasting before starting the recommended menu of Dr. Perlmutter, occasionally skipping breakfast, or full fasting for 72 hours four times a year.

8. Equip yourself with available alternatives

He also suggests equipping yourself in advance with recommended alternatives to help avoid consuming harmful carbohydrates: fill your home with whole nuts and nut spreads, dried meat, tasty cheeses, hard-boiled eggs, fresh vegetables with a tasty dip. This way, you can overcome moments of weakness. Additionally, he suggests emptying your pantry of carbohydrates and sugars, avoiding restaurants, and staying focused on the goal.

9. Address the emotional and spiritual part

Dr. Perlmutter further explains the importance of sufficient sleep, physical activity, giving up breakfast once or twice a week, taking certain supplements, ridding oneself of unnecessary medications, reducing daily stress and exposure to chemical substances in the immediate environment, nurturing relationships, taking care of yourself, calmly handling life challenges, setting goals, personal development, and allocating time for proper physical exercise.

10. Believe in yourself

Dr. Perlmutter emphasizes the importance of consistency and not giving up. "See the great prize awaiting you at the end of the path," he reminds. "It's there, within reach, you can actually touch it, if only you won't give up and break now. Be strong, and it will pay off. If you stay strong, you will eventually be thin, healthy, and even extend your life."

Rabbi Zamir Cohen, in his fascinating lecture, explains how to consume food that is healthy for the body and soul: