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Weight Loss

Weight Loss

  • Why should we lose weight?
  • Does it matter that we are overweight?

Most modern day disease is caused by obesity, for instance
diabetes, heart disease, some cancers, high blood pressure,
chronic back problems and lots more.
But just as important is our quality of life, Can we do everything
we want to in our day-to-day life, or is our weight holding us
back
from enjoying the simplest things such as:

  • Going for a walk or hike with friends or family. Going for a
  • swim on a hot day but not feeling comfortable wearing your
  • swimming costume.
  • Going out for a special night and having problems with what
  • to wear and feeling uncomfortable in it.
  • Always feeling tired and no energy

Gold Coast Naturopath Chris Tompson says now is the time to change
all those problems by simply following
our eating pattern, it will help shed those extra kilos.
It is easy to follow and is more of a lifestyle change than a diet.

High Protein, Moderate fat and Low Carbohydrate Diet
Don’t worry about weighing everything you eat, it’s so simple all
you need to do is follow the information below.
You need 3 meals and 2 snacks.

  • Your 3 meals should be the size of a dinner plate, about 1/3 of the plate should be protein (about 3 Oz’s.), the rest should be carbohydrates which you can pick from the list below. Also you need a little fat with each meal, again look at the list below.
  • Your snack should be taken from the diet below, if you don’t like the snacks listed all you need to know is that every snack should have 1/3 protein, 2/3 carbohydrates and a little fat, same as your meals but a smaller quantity.

PROTEIN:

Beef (lean) – Turkey
Chicken – Seafood
Fish – Veal
Ham (lean)

PROTEIN IN MODERATION:

Cottage cheese light – Soy protein powder isolate
Milk (skim) – Soy milk light
Yoghurt (skim) – Whey protein powder isolate

CARBOHYDRATES:

Fruit:
Apples Oranges
Blackberries Peaches
Blue-Berries Plums
Cherries Pears
Grapefruit Raspberries
Grapes Strawberries
Lemons

FRUIT IN MODERATION:

Apricot Papaya
Cranberry Juice Pineapple
Kiwi Fruit Small Banana
Mango

VEGETABLES:

Asparagus Eggplant
Beans Kale
Broccoli Lettuce
Brussels sprouts Leeks
Cabbage Mushrooms
Capsicum Onions
Cauliflower Snow peas
Celery Swiss Chard
Chili Peppers Radishes
Collard Greens Tomato
Cucumber Zucchini

VEGETABLES IN MODERATION:

Artichokes Pumpkin
Beets Squash
Carrots Sweet Potato
Corn Yams
Peas

FATS:

Almonds Macadamia Butter
Almond Butter Olives
Avocado Olive Oil
Cashews Pistachio Nuts
Flax-seed Oil Sesame Seeds
Guacamole Sunflower Seeds

FOODS NOT TO EAT:

Alcohol Fried food
Biscuits Fruit juice
Bread odd occasion) Honey
Butter Ice-cream
Cakes Jams
Cereals Margarine
Coffee Pizza
Confectionery Potato
Cordial Pumpkin
Crackers Soft drinks
Cream Sugar

BELOW ARE RECIPES FOR THE FIRST 7 DAYS:

  • BREAKFAST
    • Protein Shake:
    • 1 cup of skim milk or soy milk light.
    • or 1/2 cup skim yoghurt
    • 2 heaped tablespoons of whey or soy protein powder isolate
    • 2 cups of strawberries
    • 3 macadamia nuts or 9 Almonds
  • MID-MORNING
    • 1 Egg
    • 1 oz. Light cheese
    • 1 pear
  • LUNCH
    • Small tin of tuna or salmon in spring water
    • Salad (lettuce, tomatoes, cucumber, radishes, capsicum and 9
      olives)
    • 1 small apple
  • MID-AFTERNOON
    • 1/2 cup of cottage cheese (light)
    • 1 cup peaches
    • 1 tablespoon slivered almonds
  • DINNER
    • Stir-Fry Chicken with Ginger Vegetables
    • 1-1/3 teaspoons olive oil (divided)
    • 3 ozs. chicken tenderloin in 1/2-inch cubes
    • 3 teaspoons fresh ginger root, minced (divided)
    • 2 teaspoons garlic, minced, (divided)
    • 2 cups mushrooms
    • 2 cups cabbage
    • 3/4 cup snow peas
    • 1-1/2 cups of shallots in 1/4-inch pieces
    • 2 cups cauliflower florets
    • 1 tablespoon soy sauce
    • 1/2 cup chicken broth (low salt)
  • Place lettuce on a serving plate, in a medium bowl, combine
    chicken, parsley, oil, vinegar, basil, garlic, and chilli powder.
    Place slices of tomato on the lettuce and pour the chicken
    mixture on top.
  • ON RISING
    • BREAKFAST
    • Omelette
    • 2 Eggs, onion, capsicum, mushrooms and 1 oz. light cheese
    • 1 teaspoon of olive oil
    • 1 Grapefruit
  • MID-MORNING
    • 1 cup skim natural yoghurt
  • LUNCH
    • Chicken, Tomato and Basil Salad
    • cup lettuce, chopped
    • 3 ozs. chicken breast
    • 1 tablespoon fresh parsley
    • 1-1/3 teaspoon olive oil
    • 1 tablespoon red wine vinegar
    • 2 tablespoons fresh basil, chopped
    • 1 teaspoon garlic, minced
    • 1/4 teaspoon chilli powder
    • 4 tomatoes, sliced
  • Place lettuce on a serving plate, in a medium bowl, combine chicken, parsley, oil, vinegar, basil, garlic, and chilli powder. Place slices of tomato on the lettuce and pour the chicken mixture on top.
  • MID-AFTERNOON
    • Apple
    • ozs. low-fat cheese
    • 3 macadamia nuts or 9 almonds
  • DINNER
    • 3 ozs. of fish (steamed, grilled or baked)
    • salad (lettuce, rocket, tomatoes, baby spinach, red onion,
    • capsicum and 1 dessertspoon of avocado)
    • 1 cup of strawberries for desert
  • ON RISING
    • BREAKFAST
    • Protein Shake:
    • same as day 1, just add 1 cup of peaches, pears or 3 apricots
    • instead of strawberries.
  • MID-MORNING
    • 1 mega-burn bar (which you can buy in health food shop)
  • LUNCH
    • Chef Salad:
    • 1 large tossed green salad
    • 1/2 ozs. deli-style light ham
    • 1/2 ozs. deli-style turkey breast
    • tablespoon avocado or 9 olives
    • 1 nectarine for dessert
  • MID-AFTERNOON
    • 1/2 cup yoghurt
    • tablespoon of protein powder
    • 1 cup strawberries
  • DINNER
    • Chicken Stuffed With Asparagus and Cheese:
    • 1 small chicken breast
    • 6-8 asparagus stalks
    • 1 oz light cheese (grated)
    • 2 cups broccoli
    • 2 cups cauliflower
    • 2 cups of spinach or cabbage
  • Put asparagus in strainer and pour boiling water over the asparagus. Slice small end of chicken and slice across the length of the breast, just like your making a pouch in the chicken. stuff the asparagus and cheese into the pouch. Line baking dish with baking paper and place the chicken in dish. Bake in a pre-heated at 170c for about 30 Min’s. Place vegetables in steamer and cook
  •  
  • BREAKFAST
    • 2 poached or boiled eggs
    • 1oz lite ham cooked in non-stic1 cup Strawberries
    • 1/2 cup blue berries
    • 1 plum
    • 3 macadamia nuts or 9 almonds
  • MID-MORNING
    • 1/2 cup fat- reduced cottage cheese
    • 1/2 cup diced pineapple
    • 1/2 cup peaches
    • 1 tablespoon slivered almonds
  • LUNCH
    • Salad rocket, baby spinach, alfalfa sprouts, 1oz light cheese, cherry tomatoes and red onion lemon juice,
    • 1 teaspoon olive oil and garlic (for a dressing) small tin of tuna, salmon or sardines in spring water.
  • MID-AFTERNOON
    • 1 mega burn- bar (which you can buy in health food shop)
  • DINNER
    • Ginger-shallots Tofu stir-fry:
    • 2 cups mushrooms, sliced
    • 1 tablespoon light soy-sauce
    • 1/8 cup of vegetable stock (low salt)
    • 1 tablespoon fresh ginger
    • 1-1/2 cloves garlic, minced
    • 1-1/2 cups tomatoes, chopped
    • 8 ozs extra-firm tofu, thinly sliced
    • 1-1/3 teaspoons canola oil
    • 3 cups snow peas
    • 1-1/2 cups shallots, cut into 1-inch pieces
  • Combine mushrooms, soy sauce, vegetable stock, garlic, ginger, tomatoes and tofu in a bowl and marinate 30 minutes. Heat oil in heavy frypan or wok over a medium heat. Add tofu mixture and stir-fry 3 to 4 minutes. Add snow peas and shallots and stir-fry 3 to 4 minutes or until snow peas are bright green
  •  
  • BREAKFAST
    • 1 cup of natural skim yoghurt
    • 1 Cup of strawberries
    • 1 Tablespoon protein powder
    • 1 tablespoon of slivered almonds
  • MID-MORNING
    • 1 grapefruit
    • 2 ozs turkey breast
    • 9 olives
  • LUNCH
    • 3 ozs cooked chicken breast (shredded)
    • Celery, chopped
    • 1/2 cup grapes
    • lettuce
    • tomato slice
    • 1 piece rye bread or 1 mini pita pocket
    • 1 tablespoon light mayonnaise
  • MID-AFTERNOON
    • 1 tablespoon guacamole
    • wrapped in 2 ozs sliced turkey
    • 1 cup grapes
  • DINNER
    • Thai Green Fish Curry (recipe is for 2 meals)
    • 2-2/3 teaspoons olive oil
    • 1-1/2 cups snow peas
    • 1-1/2 cups onion, chopped
    • 4 garlic cloves, minced
    • 1-1/2 cups hot peppers, in rings
    • 4 teaspoons vinegar
    • 9 ozs. fresh fish fillets, cut in slices
    • 1 cup plain low-fat yoghurt
    • 1-1/2 cups water
    • 1 teaspoon turmeric
    • 4 teaspoons hot curry powder of paste
    • salt, pepper to taste
    • 4 teaspoons cornstarch
    • 1/2 cup chickpeas, drained
  • In non-stick pan, add oil, snow peas, onions, garlic, hot peppers, and vinegar. Cook until vegetables are tender, then add fish, yoghurt, water, chickpeas and remaining spices. Cover saute’ pan and poach fish in vegetable liquid until cooked through. When the fish is cooked, mix the cornstarch with a little water and add to saute’ pan. Bring mixture to a boil, then simmer for an additional 5 to 10 minutes. Divide between two soup bowls and serve
  •  
  • ON RISING
    • BREAKFAST
    • Scrambled Eggs
    • 1 egg
    • 4 egg whites
    • onion
    • 1 tablespoon fresh basil
    • 1 teaspoon olive oil
    • 1 grapefruit
  • Add oil to hot non-stick frypan, brown onions then add beaten eggs and stir until cooked, add basil and heat through then serve.
    Cut grapefruit in half and serve.
  • MID-MORNING
    • Hummus Deviled Eggs.
    • 2 hard boiled eggs
    • 1/4 cup hummus
    • 1 tablespoon slivered almonds
    • Cut hard boiled eggs in half, and discard the egg yolks.
    • Fill each half of the hard boiled egg white with the hummus. sprinkle almonds on top.
  • LUNCH
    • Salad with cucumber, tomato, red onion, shallots, teaspoons avocado, 3 olives and 1 ozs feta cheese with 2 ozs smoked salmon.
      1 apple for dessert
  • MID-AFTERNOON
    • 1 cup low-fat natural yoghurt
    • 3 macadamia nuts
  • DINNER
    • Beef Stir-fry.
    • 3 ozs lean beef
    • 1 onion
    • 2 garlic cloves, minced
    • 1 tablespoon ginger, minced
    • 2 cups bok-choy
    • 1 cup mushrooms
    • 1 red pepper
    • 1 tablespoon soy sauce light
    • 1/4 cup vegetable stock
    • 1 teaspoon olive oil
    • In non-stick pan add oil, onion, garlic and ginger until onion is browned. Add mushrooms, red pepper, vegetable stock and soy sauce, cook for 10 Min’s then add bok-choy and simmer until cooke
  •  
  • BREAKFAST
    • 1/2 cup rolled oats
    • 1/2 cup yoghurt
    • 2 tablespoons protein powder
    • 1/2 cup peaches
  • MID-MORNING
    • 1 oz turkey
    • 1 oz low-fat cheese
    • 1 plum
    • 1/2 cup grapes
  • LUNCH
    • Protein Shake:
    • As above, but for the fruit add a small banana.
    • 3 macadamia or 9 almonds
  • MID-AFTERNOON
    • 1 cup grapes
    • 2 ozs light ham
  • DINNER
    • Salmon steak
    • dill
    • celery salt
    • 2 lemons
    • tossed green salad
    • 1/2 cup peaches for dessert
    • Squeeze 2 lemons and add to baking dish. Place salmon steaks in dish and sprinkle with dill and celery salt cover with alfoil
      and cook in a pre-heated over at 170c for about 35-40 Min’s
  •  

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Chris Tompson

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“I believe very strongly that people should take responsibility for their own health. That, to me, is the start of healing the body, mind, and soul to achieve a body in balance.” – Chris Tompson, Owner.

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