Algorithm of Six Weight Loss Protocol

1. Change liquid intake to water (avoid most juices and eliminate all sodas, sweetened beverages, diet drinks, alcoholic beverages).

2. Reduce carbs by minimizing or (if obese or diabetic) eliminating all bread products and starches (e.g. avoid pasta, bread, chips, potatoes, corn, rice, noodles, tortillas, roti/naan), whether refined (white) or 100% whole grain (brown), but refined is worse. Also, eliminate added sugar and sugar substitutes, candies, sweets, desserts, chocolates.

3. Avoid fad diets or other dietary strategies that you won’t be willing to permanently sustain; focus on a more sustainable protein-based diet found in meats (incl eggs and fish), dairy (yogurt), nuts/seeds, and beans/legumes. Protein-based foods should have over 5g per serving (or > 10g protein per 100g food) with less than a 3 to 1 ratio of carb to protein content. Also, be sure to take plenty of vegetables (except potatoes, corn, and other starchy vegetables) and some fruits (unless diabetic, in which case avoid it).

4. “Ruin your appetite” by drinking 1-2 glasses of water before each meal w/ fiber powder to help with appetite suppression, cholesterol reduction, and blood sugar control.

5. Eat slowly, don’t clean your plate, and don’t eat till you’re stuffed full - eat till you’re not hungry (i.e. feel mildly full). If you’re eating out, the average restaurant meal is 2-3x the recommended caloric intake, so eat only 1/2 - 1/3 of the main course (save the rest for leftovers) and avoid desserts and avoid appetizers, except for salad.

6. Avoid skipping meals (leads to decreased metabolic rate and overeating next meal), but consider replacing one meal a day with a cup of organic non-sweetened yogurt (can add fruit/nuts as an option) or a low-glycemic nutritional bar once a day (e.g. Designs For Health PaleoBar). Have healthy snacks available if hungry between meals (e.g. a serving of fruit or vegetable, a small handful of nuts/seeds, a serving of organic yogurt w/ fruits and/or nuts). If diabetic, avoid fruits.

7. Do not use food as a management for stress! Utilize healthier stress management techniques such as aerobic exercise / sports, meditation, yoga / tai chi, prayer, or cognitive behavioral therapy and other forms of mental health counseling.

8. Make sure you get 7-8 hours of restful sleep nightly and if you snore, have a doctor check for and treat any sleep apnea, which can slow your metabolism. Also, have your doctor check for and treat any hypothyroidism.

9. Add high-grade multivitamin, omega-3, probiotic, and fiber from the Algorithm of Six supplement list to optimize metabolism.  SEE NUTRITIONAL SUPPLEMENTS SECTIONS OF THIS WEBSITE FOR DETAILS.

10. Exercise at least 15-30 min (1 hour optimally) in your DAILY ROUTINE. Exercise preferably before eating to improve daily basal metabolic rate (include cardio, strength training, and balance/flexibility training). If having trouble finding time to exercise, start with 5 min a day and work your way up in 5-min increments. AVOID PROLONGED INACTIVITY (prolonged = > 1-2 hours) by taking brief (2-5 minutes) exercise breaks throughout the day.