Marianne’s Diet to Change Your Body & Life!

When I gain weight after overeating because of stress or excessive celebrations, I go on the diet explained below. Each time after only three days, my body becomes used to less food intake without any refined or unrefined sugar (carbs). I also eliminate white flour in bread, pasta, potatoes, and rice. Moreover, I consume only an appropriate amount of healthy fat and drink a liter of water per 24 hours.
After four days, I no longer crave that glass of alcohol or that sweetened snack. I stick to three meals a day at regular hours with lots of proteins, one piece of fruit, and plenty of vegetables especially greens.

After a week, you’re very proud of yourself. All those processed foods or calorie-filled beverages no longer tempt you. If you are serious about losing weight, read the recommendations below based on research at respected institutes.

“Fad” or “clinical” diets abound on the Web. So-called “experts in nutrition” promise that you don’t have to restrict your food intake if you sign up for THEIR DIETS c PILLS. These diets are often expensive—$200 for a program or $50 for the download of a brochure with a few pages. In truth, all you get is the same advice I’m offering you now—free of charge. Incidentally, those diet pills not only cost a fortune but can also be dangerous. Usually, they give very meager results that are never long-lasting.

I wish to provide you with a solution for free that is simple, easy to follow, logical, and effective. There is no need to buy any books or sign up at a particular website. It works for me, so I am quite sure it will work for others.

Of course, you don’t have to be a perfectionist! You don’t have to eliminate all of these foods. You can indulge in moderation. It depends to a great extent on how much you need to lose and how fast you want to proceed.

By the way, I recently found among my books Dr. Atkins’ Nutrition Breakthrough. It is entirely relevant to the health problems of today. If people had followed his advice starting in 1981 when the book first came out, we wouldn’t have the obesity epidemic we are seeing worldwide in the 21st century.

Lastly, let me tell you about the app I use when shopping in France. It is called Yuka and is very informative. When deciding on a food item, you scan the code bar, and immediately the program tells you if the product is "excellent," "good," "mediocre," or "bad." Moreover, it will provide you with alternatives and indicate where you can find them. Their evaluations are based on essentially nutritional value and ecological aspects.

So if you are set on losing weight and fully determined to do so:

Rule No. 1: Knowing what NOT TO EAT

Research shows that we need both glucose and fat to keep the body going, but they should be ingested in moderation. On the Web, conferences can last up to forty minutes before they tell you how to proceed. I will give you the answers straight away.
The BASIC IDEA to remember is that you should avoid INSULIN RESISTANCE due to poor lifestyle choices. When your body absorbs too many sugary substances (both obvious and hidden ones), then it can no longer produce enough insulin to handle the intake and starts stocking up on fat. If you do not change your diet, you are at the risk of developing TYPE 2 DIABETES.

So stay away from the following, which you find in abundance at fast food restaurants:

  • REFINED SUGAR is the WORST enemy. Soda beverages, snacks, pastries, and sweets are high in sugar. Unfortunately (for me in particular!), alcohol is too.
  • LIGHT FOODS (i.e., diet foods) should be avoided. They may indicate they are 0% fat-free, BUT they are full of SUGAR. Low-fat yogurt with or without fruit is a danger.
  • PROCEEDED FOOD is OUT, because of additives, hidden sugar, and abundant salt. Remember that frozen items, except for natural vegetables, raw fish, and lean meat, are processed foods.
  • MOST OILS and all TRANS FATS are OUT. Only OLIVE OIL is part of a proper weight reduction diet in the Mediterranean diet. I live in France, so naturally, I use olive oil.
  • Soya, potatoes, and rice should be left out FOR A WHILE or eaten in very small quantities.
  • CEREALS—meaning bread, pizza, pasta, cookies, cakes, and pastries are definitely on the TABOO list. The last three have tons of sugar. I know that bread is on most tables worldwide (especially white bread, buns, and crackers), so it must come as a shock to some who can’t live without these foods. But try to eliminate cereals for at least a week, and you’ll see the difference.
  • CONCERNING CHEESE, there are conflicting opinions. When I am not on this strict diet, I eat cheese now and then. Hard cheese contains very little lactose, so it suits most people, and it contains calcium. However, avoid if possible bread or crackers with your cheese. Place it in your salads instead. During the first weeks of a strict diet, it is best to avoid cheese.

Rule No. 2: Enjoy natural food

Learn to like or even love natural foods. They have little to no sugar and not much unhealthy fat like trans fat (often called High Fructose Corn Syrup or HFCS on labels).

Figure out what your body burns and digests well and what you should stay away from. Teach your children to love natural food too. I, for one, eat very little bread and never any pancakes, tarts, pastries, or pies made with white flour. By respecting this simple rule, I never feel bloated. In the past, I never liked dark chocolate, and I used to eat milk chocolate or even white chocolate in considerable quantities. Today I have gone over to dark bittersweet chocolate with very little sugar and at least 85% real cocoa. My taste buds have changed, and I enjoy dark chocolate. I can even eat some every day with my espresso after lunch without putting on any weight.

Rule No. 3: Choose the right foods

You’re probably saying to yourselves, “What on earth should I eat?” Either get a book of recipes using only natural foods without sugar and very little salt or invent your own meals. It’s easier than you think. Here are a few ideas:

  • Breakfast: Tea (herbal tea), freshly squeezed lemon or orange juice, a Greek yogurt, eggs (without the bacon or beans), and one piece of fresh fruit, fish are just a few possibilities. As for me, I eat very little in the morning. I have a cup of coffee and some fruit or freshly squeezed juice.
  • Lunch: A small portion of lean white meat, fish, or eggs with vegetables, and salad plus fruit or UNSALTED nuts (except for cashew and walnuts). Chicken may be a reasonable choice, but on huge, industrialized farms, they are breed in less than forty days, and their meat contains 250% more fat than the birds we used to consume in the past!
  • Dinner: Vegetable soup (hot or cold), salad, hard cheese, fruit, or plain yogurt (real not low-fat). Imagine how much time you’ll save both when shopping and preparing meals!

My advice:
The cavemen were never fat nor are people in underdeveloped countries where there are no Mac Donald’s.

Before you put anything in your mouth, think about how your body will react. If the answer is, “This will not do me any good!” then refrain from eating or drinking it. Don’t even take a small bite or single a sip. If on the contrary, you say to yourself is “This will do me a lot of good!” then indulge.

Rule No. 4: Learn to like water

When you come to think about it, water can be just as refreshing as soda pop or even alcohol. Alcohol makes you believe that you feel more relaxed or less inhibited, which may be true for a short period. But soon after absorbing a substantial quantity of alcohol, you will feel the negative side effects.

I do not frown on alcohol for religious or other moral reasons, but simply because I have seen what it can do to my body. I wish to save others from the unfortunate consequences of overconsumption of alcohol. The trouble is that today it is considered the “in” thing to have an alcoholic drink. It’s fashionable. Now that people are beginning to stop smoking and thus clearing the air for non-smokers, it would be great if the population of this planet could cut down on alcohol too, myself included!

I know that I am infuriating the winemakers of France in particular, but “a less alcohol trend” could make us change over to a saner way of life. By the way, it would cost us less and save us from sundry health problems. You can try to follow my recommendations, but I admit it is hard to stay away from that glass of red wine, especially here in France. So when I feel slim and happy, I indulge a little. But we should always be careful.

Rule No. 5: Exercise a little every day.

Whatever exercising you do is great for your body. Swimming for 30 minutes is excellent, but so is walking, climbing the stairs, doing housework, taking the dog out, strolling around the market, stretching as well as dancing in front of the TV or at a club. Just get up and move! It won’t eliminate the fat, but it will tighten your muscles.

Rule No. 6: Remember you don’t need a lot of food.

The human body can survive on relatively little if it gets enough water. People who eat small portions live longer and keep their brains healthier. I know it is tempting today to purchase whole carts of food when supermarket shelves are stacked with alluring snacks and treats in bright colored packages. Just be sure to bring a list and stick to it in the store.

People who are overweight have too much fat in their bodies. They need to force their bodies to burn this fat. In hospitals, they recommend diets of under 1,000 calories whereas a healthy one is 2,000 to 2,500 for sedentary workers. Thus, by reducing the intake, your body will no longer stock fat but instead, burn the extra it has stored away according to its needs. The stomach shrinks, weight decreases and you feel much better—with a flatter tummy. At least, that has been my experience. But counting calories is tedious and not a good idea. Stick to healthy food, eat less, and drink.

Rule No. 7: Find other pleasures besides food and drink.

Eating and drinking should not be the main joys of your life. Find other more stimulating pleasures: companionship, friendship, sports, music, culture, reading, chatting. I for one am very talkative, and I speak four languages, which helps me to meet interesting people.

Rule No. 8: Eat and drink slowly—No second helpings

Firstly, it is very chic to eat or drink slowly. Gulping down one’s food and drink is so uncivilized. Furthermore, by eating slowly you reduce your food intake, and by chewing for a long time on each piece, you can enjoy the same quantity of food for much longer. Never ask for second helpings, and when you are at a restaurant, skip the cheese and have fruit instead of a sugary dessert. Or better still have a light starter instead of dessert.

Rule 9No. : Never eat between meals

Do not eat anything between meals unless you’re starving. If I feel hungry, I drink some herbal tea or mineral water and eat a piece of fruit, some nuts or plain Greek yogurt (Not the low-fat yogurts packed with sugar or added fruit.)

If you partake of a reasonably sized lunch, you will not be hungry. In the evening, limit your intake before going to sleep. Fruits and vegetables are sufficient with a hot or cold drink. (Herbal tea is recommended). Another reason for not eating between meals is to let your body repair itself and not spend all the time digesting food.

Rule No. 10: Go for balanced, varied nutrition

People become fat NOT because of a change in their genetic build-up but because of poor, unbalanced nutrition. Moreover, counting calories will not ensure that you get the right amount of healthy foods. Drugs from the pharmacy in the form of diet meals or pills that are supposed to stop your craving serve only the “diet industry,” which is making huge profits. And you will forever be on a carousel going up and down on a bumpy weight curve the rest of your life! Some of these pills or food substitutes are even dangerous. Remember you are trying to reach your perfect weight, but you want to protect your health as well.

Finally, anyone who follows these ten rules will be in good health and feel slim even when they age. A minimum effort is definitely worth it! Of course, you don’t have to be so strict about the rules once you have come fairly close to your ideal weight. Now and then you can celebrate with friends and indulge even with alcohol and sweet desserts, but it should be a special occasion. A friend once said, "Don’t drink when you are sad or depressed. Don’t drink to become happy. Drink when you are elated and want to feel a little happier!"

Length of the diet:

Don’t fool yourself! It takes time to get down to healthy body weight. Try this diet for four to six weeks avoiding all forms of sugar, white flour, and alcohol without cheating. Keep a journal of your daily intake. That will make you feel proud of your accomplishments! Then after six weeks, when you see the positive results, you can start introducing small quantities of your favorite foods.


It is not always easy to get on the scales particularly if you are traveling. And the settings may differ. I find it easier jto have a measuring tape in my cosmetics bag. Once a week, I measure my hips. That is how I know if I have the right amount of body fat.


I promise you the transformation will be dramatic! You will love it, and so will your friends, spouses, or companions. With the money you save by NOT purchasing sweets, snacks, alcohol, diet pills, substitute foods, books, or online diet programs, you can buy a fantastic outfit for your now slim, trim body! And you can send me an e-mail to tell me how great you feel.

Best wishes and good luck!
e-mail: marianne AT qualitytime-esl.com

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For lots of good advice on healthy foods subscribe to Dr. Mercola’s Newsletter. Go to Dr. Mercola.

You can check out worthwhile articles on healthy diets especially yeast free ones at Ramila’s Healing Arts Clinic.

Also see my article on Ramila’s special diet An Effective Health Diet: No Yeast Diet

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