Testing food reactions ourselves by trying different foods in the diet and observing how we feel can be very useful for the astute person, but the reactions may involve other variables besides the foods. TV doctor Dean Edell feels that the best method is double-blind testing—giving patients encapsulated dried foods as well as placebos, without the patient or tester knowing which is which, or even what food is being tested. This is a good method, but it is time consuming, and it assumes that food reactions occur so dramatically and immediately that people can be aware of them. Some reactions do happen at once, but many are more subtle and occur 12–24 hours later. Avoiding the causes of these quieter internal reactions contributes to the body’s fine-tuning and makes weight loss easier. Food allergy testing followed by a rotation diet avoiding the reactive foods plays an essential part in reaching and maintaining optimum weight and health (see more in the Allergy program in this chapter).

Several possible diets can be used as long-term plans for people who have problems maintaining their optimum weight. These are all generally healthier diets than those of the general population. There are literally thousands of quick-weight-loss, low-calorie, nutrient-deficient diets available to consumers. That is not what we are looking for to achieve our goals. I do not usually recommend fasting for weight loss, but if someone wants to lose a quick five to ten pounds in a short period of time, I will work with them, after an evaluation, with the overall intention of using that period to create a new eating plan to be used when the fast is over. Fasting is very valuable at increasing food awareness and sensitivity to both bad and good foods and eliminating addictive food and eating patterns, so that people can come back to eating with new enthusiasm and attention. A one-day-a-week fast on water or juices can be a valuable tool for many people who want to lose or maintain weight as it reemphasizes the importance of food choices and food awareness.

• Focus on decreasing caloric intake and increasing calories out (exercise).
• Eat most foods early in the day for best utilization of calories.
• Drink eight to ten glasses of water daily, but not with meals.
• Drink two glasses of water 30 minutes before meals to reduce appetite.
• Eat lots of fruits and vegetables—as snacks, too.
• Walk a lot and exercise regularly.
• Avoid fats in the diet—they are more caloric.
• Use only low-fat or nonfat milk products.
• Minimize salad dressings, cream soup, and meats.
• Lessen or avoid alcohol and caffeine; minimize salt intake.
• Rotate foods—eat a variety; isolate allergenic foods and avoid them.
• Practice food combining.
• See a nutritionist to help with the eating plan or for food-habit counseling.
• Use smaller plate and portions.
• Fill up first on lower calorie foods, such as soups or vegetable.
• Avoid high-calories snacks and desserts.
• Wait 10–15 minutes before taking seconds—hunger will decrease.
• At restaurants, avoid overeating and take any extra food home.
• Take at least 20–30 minutes to eat a meal, even snacks.
• Eat at only one or two places in the home.
• Sit and relax before eating.
• Avoid eating while watching TV, driving, or doing other things.
• Shop for food only after eating, not when hungry.
• Create a schedule for eating.
• Plan meals and food choices ahead, snacks included.
• Carry food with you to work or when going out so that you have the right choices.
• Put snacks and sweet foods away at home.
• Stay out of the kitchen, cupboard, and refrigerator unless preparing food.
• Plan activities to occupy your free time when you might snack.
• Tell family and friends to support you and not push food.
• If you blow it, go right back to your plan, and do not make it an excuse to indulge.
• Weigh yourself only once every week or two.
• Learn about food, fats, calories, and so on , so you know what you are doing.
• Keep a good self-image and positive attitude toward life.
• Allow yourself to indulge (within reason) once weekly without guilt or self-judgement.
• Realize that it is ultimately up to you.