Eat like an A-Lister. How to get your body ready for Summer

Guest post by

Dr Fred Pescatore MD

One of the most sought-after natural physicians in America. Appearing on TV and Radio shows including The Today Show and The View sharing his 30 years of knowledge on integrative and nutritional medicine.

Author views are not our own.

Can you believe summer is almost upon us? How many of you are ready for more revealing clothing?  Preparing for the 2021 season may be a bit more of a struggle, depending on how the pandemic treated you; but, today, you can make the first step by learning how to eat like an A-lister.  That’s the title of my book anyway. 

But, while the book delves into various dieting “types,” and discusses the importance of amino acids as a key component to lasting weight loss, why don’t we keep it more simple and stick to the basics.

1. Start with a good “detox.” Think of it like an internal reset to help you shed any bad habits (not to mention extra pounds) you may have picked up during the pandemic.

The detox plan (which I created for my A-List Diet) isn’t complicated. It’s not a “juice cleanse” and it includes food. Even better, it only takes a week to notice a significant difference in how you feel.

2. Kick the habit - the sugar habit that is; and let’s not forget how sneaky sugar is. All white foods—white breads, pastas, rice, etc.—are hidden sources of sugar. So they all have to go.

I won’t lie: This resolution will be hard for the first three days. But after that, your body will no longer be physiologically addicted to sugar.  In fact, research has shown that sugar can be as addictive as cocaine or heroin!

3. Fatten up - this may sound counter-intuitive but I am talking about the science-backed fact that full-fat foods are healthier for you than their chemically manipulated counterparts. Your body—especially your brain and your metabolism—needs fat in order function optimally. Not only that, but eating healthy fats also helps you feel more full and satiated.

Examples of these include: omega-3 fatty acids from fresh, wild-caught fish; healthy cooking oils like macadamia nut oil, extra virgin estate-bottled olive oil, and avocado oil. MCT-rich coconut oil gets the green light, too.  And don’t forget to eat saturated fats too.  They are a health food if they come from animals raised the way nature intended: beef that’s grass-fed and -finished, and pork and chicken that’s pasture-raised.

4. Get moving - I know this isn’t a dietary tip per se, but if you ain’t moving; you ain’t going to the beach.

So, go for a stroll with your dog, family, friends or even alone after dinner.  Make it a priority every single day because not only will it get your body summer ready, but think of all the health benefits of exercise.

5. Boost your protein - taking research into account, I recommend eating your body weight (in grams) of protein on the days you’re not exercising. And if you are a body builder, make that closer to1.5 times your body weight.

6. Choose your amino acids wisely. It’s just not enough to eat more protein and fewer carbs. The science of the past decade has confirmed that a specified combination of amino acids—either through the right foods or through nutritional supplements—can turbo charge your metabolism.

7. Eat your veggies and eat more of them. This is the best time of the year for fresh, local and seasonal produce. Sticking to the lower starch vegetables which are abundant this time of the year such as asparagus, leafy greens, peppers, zucchini, spring onions, ramps - the list is endless. Try to vary them as they become in season to get that extra anti-oxidant boost.

8. Sleep in - getting 7 to 8 hours of sleep each night has been shown to decrease metabolic syndrome and turbo charge your metabolism.

9. Adjust your pH - this is a great way to decrease inflammation and allow your body to metabolize foods more efficiently - and help to remove that spare tire around your mid section.

The easiest way to do this is by replacing the acid-promoting foods you currently eat with more alkaline alternatives; but, green superfoods like spirulina, chlorella, barley grass and wheat grass also work beautifully.

10. Drink responsibly- No, I’m not suggesting you abstain completely. In general, men should limit themselves to 210 milliliters of alcohol per week (no more than 40 mL at once). And women should stick to 140 mL per week (no more than 30 mL at once). Aim to get at least two alcohol-free days per week.

Of course, in this case, responsible drinking also means sticking with clear liquors and steering clear of sugary mixers. (Think vodka and club soda instead of Jack and Coke.)

11. Manuka Honey - while this may seem like a disconnect, studies have shown that as an alternative to refined sugars, manuka honey can help you lose weight and reduce fat. 

Manuka honey is full of essential vitamins which allow the body to utilize food more efficiently.  It is also an excellent source of the crucial B-vitamins which aid in weight loss, fat burning and glucose metabolism.  Oh, and guess what, you wanna be A-listers; Manuka is loaded with amino acids - 22 of them in fact. (The A in A-list diet really stands for Aminos.)  These are the building blocks of every cell in our body, promote lean muscle mass and another study showed that branched chain amino acids improved glucose tolerance; yet another aid in our weight loss strategy.

12. Get your Gut Healthy - The human microbiome plays an integral role in weight loss, and having healthy gut flora and a diverse microbiome is absolutely essential for those trying to lose weight.  As well as probiotics and prebiotics, manuka honey can help fix a gut imbalance as it is effective at killing the bad bacteria and candida - both of which are notorious weight gain culprits.

There you have it - 12 easy steps to getting ready for the summer.  But, please keep in mind that the key to lasting success is consistency - which is not perfection.  You just have to net more wins than losses in your year, your month, or your week.

See you all at the beach!

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