Introducing the RABBAP Vector diet – an affordable weight loss protocol that gets weight off safely and efficiently without medications or gimmicky commercial food products.
Patients ask me. “Dr. Jim, can you put me on a diet to lose a few pounds?” Truth to the matter: I’ve recommended many, but until now they’ve pretty much been a failure.
Today, I’m introducing my RABBAP Vector diet – an affordable weight loss protocol that gets weight off safely and efficiently without medications or gimmicky commercial food products.
Patients strictly following the Phase 1 protocol lose 10% of their weight in just 28 days, which of course is a fabulous jump start to the new you!
Here’s Phase 1: the first 28 days:
First, establish realistic short and long-term goals. Fundamental to this is how much you want to lose in the first month. That’s your short-term goal, which is 10% of your current weight. To calculate the impact of a 10% weight loss, multiple your weight by 0.9. If you weigh 200 now; at the end of 28 days, you’ll weigh 180. Wowzers!
Your long-term goal defines your ideal weight based on your height. This is your body mass index, also known as BMI. The National Institutes of Health sets this at 20 to 25. To better understand the concepts of BMI and to calculate your ideal weight, Google: NIH BMI Weight Calculator.
Now you are good to go!
You’ve set your short and long-term goals. Let’s drill down on the RABBAP Vector Protocol.
Here’s your daily regimen on Phase 1.
Breakfast: 1 cup each raspberries, blueberries, and blackberries fresh or frozen (=~ 180 calories).
Lunch: 2 large apples or 2 large oranges (=~ 120 calories).
Dinner: 6 oz. protein (lean red meat, skinless chicken breast, turkey breast or white fish) baked, grilled or broiled PLUS unlimited salad and vegetables (except potatoes, corn, peas and carrots). For salad dressing, use up to 2 tablespoons of any of your favorites, as long as they don’t exceed 50 calories per tablespoon.
To achieve your 10% goal, here’s what else you must do:
Exercise: stay active, but because calories are so restricted, walking at a normal pace for 20 to 30 minutes daily is best practice.
Drink: 64 oz. or more water per day.
Eat no carbs: no pasta, rice, cereals, potatoes, breads. None!
NO snacking, no grazing! If you’ve just got to have something, eat another apple or orange or some low-calorie vegetables.
Drink no alcohol.
Eat no dairy or cheese. Dairy products come loaded with calories.
No sugary beverages (use Stevia if you must have sweetener in coffee or tea).
And of course, no fast foods.
To ensure sufficient vitamins and minerals, supplement. From the Be Healthy! Be Happy! line I recommend one Immune Health Pro – Micronutrient Daily and one Bone Health Pro – Calcium Citrate twice daily. Both are available from our website or the Be Healthy Be Happy Amazon Storefront.
Finally, WEIGH yourself daily on a quality digital scale and record it. You will go down most days, but you will also go up some days. Keep a diary; record your weight, and any events from the previous day that might have derailed your goal to achieve 10% weight loss.
Before you launch the RABBAP Vector protocol, check in with your health professional to see if it is right (and safe) for you!