File: CR Made Easy

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CR Made Easy

Many new people ask: how does one begin CR? There are simple methods that

one

can use easily to start you off. You will naturally lower your

calories just by cutting out sugar, high fat and junk foods and substituting

foods that are healthier. Proper preparation is also critical: fried foods

are extremely high in fat and calories; cooking should be steaming, baking,

broiling or sauteing. So if you don't know where to begin, just start with

these

5 easy steps. Later when you've mastered these, you can refine your diet

further.

1. Eliminate sugar as much as possible. Diet sugars and no cal sweetners

are OK

in moderation. Splenda and/or sucralose, xylitol or stevia are the diet

sweeteners of choice and can be eaten more liberally.

2. Make your pasta and breads and other grains whole grain;

make your rice brown rice.

3. Eliminate or cut way back on fatty, high calorie foods such as red meats

(beef, pork,ham) and oils including most bottled salad dressings. Substitute

lean

protein such as: poultry, game meats, fish, soy, fat-free yogurt, skim milk,

eggs. For vegetarians or vegans, besides soy, yogurt, skim milk, and eggs -

hummous and chick peas can provide protein. With legumes, such as peas,

lentils

and chick peas, add brown rice or another whole grain for a complete

protein.

4. Add more vegetables and fruits to your diet while cutting back on the

higher

caloric foods (add especially vegetables which are usually lower

in calories than fruit).

5. Stop taking second helpings.

OR:

if you prefer to go the route used by many popular diet groups

such as weight watchers, here's a way to practise CR with ready-made

foods:

Purchase a low-cal low-fat frozen dinner (e.g. Healthy Choice). Add some

frozen veggies to bring up the satiety factor and a very small amount of

healthy

mono-unsaturated fat (olive oil, a couple of nuts or a small piece of

avocado).

Skip the dessert portion (or substitute fresh fruit). This way you've got a

very easy to prepare, fairly high nutrition, CR-friendly meal.

OR:

Re-read pp 219-221 of " Beyond the 120 Year Diet " . On those pages Walford

gives instructions for changing your food habits and what a typical day's

eating

should be. The three meals outlined are simple with very little cooking and

preparation. He calls these instructions the " basic start-up pattern " .

OR:

go to Dr Walford's site, to the page titled: " Getting Started On The

Anti-Aging

Diet " : http://www.walford.com/aastart.htm . In this one page description,

Dr.

Walford outlines the Rapid Reorientation Method and the Gradual

Reorientation Method.

Finally: If you find it too hard to keep a low calorie diet, all is not

lost.

Remember that even if you just change WHAT you eat and eat as much as you

want,

you will still be much healthier than before.