YOU A VICTIM OF METABOLIC SUPPRESSION?
Just answer YES
or NO to each question.
1. Are you more
than fifteen pounds overweight?
2. Do you
frequently skip breakfast?
3. Do you skip
meals to cut down on calories?
4. Do you
frequently fluctuate between periods of
dieting and periods of overeating?
5. Have you
been on any low carbohydrate diet or
fast more than two times in the last two
6. Do you get
little or no exercise?
7. Did either
of your parents have a weight problem?
8. Are you
shorter than 5’5” if you are a woman and
5’9” if you are a man?
9. Are you a
10. Do you have
a long history of unsuccessful dieting? _____
10 points for each “YES” answer and rate yourself on the scale below.
EXTENT OF METABOLIC SUPPRESSION
70 – 100
50 – 60
30 – 40
0 – 20
Eat everything exactly as it is prescribed. Avoid substitutions
Don’t eat anything more than the meals assigned.
Never skip a meal.
Drink plenty of fluids- water, diet drinks, iced tea. Coffee and
hot tea are allowed but make sure you drink at least two to three glasses
of water per day. Avoid caloric drinks such as fruit juices, or liquids
that are high in sodium, such as tomato juice and bouillon.
Do not add table salt to your food. It’s simply not healthy and
may result in water retention, which will mask your weekly weight losses.
You get plenty of sodium (salt) naturally in the foods on the diet.
Remove all visible fat from meat, and remove the skin from chicken
before eating it.
Avoid all alcoholic beverages. No beer, wine, or liquor until you
lose your weight.
Buy only fresh fruits and vegetables. If these are not available,
buy frozen. Never use canned fruits or vegetables.
METABOLIC EXERCISE GUIDELINES
Do wait twenty minutes after a meal to exercise.
Do keep your exercise going for at least twenty minutes.
Do plan to exercise after two of your four meals.
Don’t wait any longer than thirty minutes after a meal to begin
Don’t strain; moderation is the key.
Don’t miss a day.