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:

(Use purely as a guide, you can change the recipes to suit)

DAY ONE
ON RISING
1 teaspoon of HGH in 1/2 glass of water
BREAKFAST (about 1 hr later)
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)

Heat oil in a medium-size non-stick frypan. Add chicken,
mushrooms, teaspoon ginger, and 1 teaspoon garlic.
Stir-fry until chicken, is cooked and garlic is lightly browned.
Add cabbage, snow peas, shallots, cauliflower, soy-sauce, broth
and remaining ginger and garlic. Stir-fry until cabbage and
cauliflower are tender.
BEFORE BED
1 teaspoon of HGH in 1/2 glass of water
DAY TWO
ON RISING
1 teaspoon of HGH in 1/2 glass water
BREAKFAST (about 1 hour later)
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
BEFORE BED
1 teaspoon of HGH in 1/2 glass water
DAY THREE
ON RISING
teaspoon of HGH in 1/2 glass of water
BREAKFAST (1 hour later)
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.
BEFORE BED
1 teaspoon of HGH in 1/2 glass water
DAY FOUR
ON RISING
1 teaspoon HGH in 1/2 glass water
BREAKFAST (about 1 hour later)
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.
BEFORE BED
1 teaspoon HGH in 1/2 glass water
DAY FIVE
ON RISING
1 teaspoon of HGH in 1/2 glass water
BREAKFAST (about 1 hour later)
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.
BEFORE BED
1 teaspoon HGH in 1/2 glass water
DAY SIX
ON RISING
1 teaspoon HGH in 1/2 glass water
BREAKFAST (about 1 hour later)
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 cooked
BEFORE BED
1 teaspoon HGH in 1/2 glass water
DAY SEVEN
ON RISING
1 teaspoon HGH in 1/2 glass water
BREAKFAST (about 1 hour later)
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.
BEFORE BED
1 teaspoon HGH in 1/2 glass water

Chris Tompson.

“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.”

See our testimonials.

“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.”

See our testimonials.

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