1. Fast overnight for 11-12 hours. This means allowing 11-12 hours between dinner from the night before and breakfast the next morning. This gives digestion a rest and can help lower blood sugar levels. If you are overweight or obese or have elevated fasting blood sugar or at risk for cardiovascular disease, you can go a step further and for 5 consecutive days a month, you eat a no sugar, no animal fat, lean protein, unsaturated fat (olive oil, a few nuts, avocado) 750-1,100 calorie eating plan--again for 5 days in a row each month for 3 months.
An example would be: 1 cup berries and 1/2 cut oatmeal for breakfast, an avocado and tomato salad for lunch, 2 oz of skinless chicken, turkey or fish with 1 cup broccoli, steamed spinach or cauliflower. Beverage: water or unsweetened tea.
This is for ONLY 5 DAYS A MONTH FOR 3 MONTHS!!
2. No snacking at all, and at least 4 hours between meals. Stop eating 2-3 hours before bed.
3. 150 minutes of exercise a week--30 minutes 5 times a week seems to work best--walk, dance, swim, ride a bike--we are meant to move around.
4. Cut waaay down on sugary foods, juices and NO soda (even diet). Dessert twice a week--think dark chocolate or fresh fruit at room temperature. Have a minimal serving of special occasion desserts.