21-Day Weight Loss Kickstart: Boost Metabolism, Lower Cholesterol, and Dramatically Improve Your Health

21-Day Weight Loss Kickstart: Boost Metabolism, Lower Cholesterol, and Dramatically Improve Your Health

by Neal D Barnard MD, FACC


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For years, Dr. Neal D. Barnard has been at the forefront of cutting-edge research on what it really takes to lose weight and restore the body to optimal health. Now, with his proven, successful program, in just three short weeks you'll get fast results-drop pounds, lower cholesterol and blood pressure, improve blood sugar, and more. With Dr. Barnard's advice on how to easily start a plant-based diet, you'll learn the secrets to reprogramming your body quickly:

· Appetite reduction: Strategically choose the right foods to naturally and easily tame your appetite.

· Metabolism boost: Adjust eating patterns to burn calories faster for about three hours after each meal.

· Cardio protection: Discover the powerful foods that can help reduce cholesterol nearly as much as drugs do in just weeks.

Whether you are one of the millions who are anxious to get a jumpstart on weight loss or who already know about the benefits of a plant-based diet but have no idea how or where to start, this book is the kickstart you've been waiting for. Complete with more than sixty recipes, daily meal plans for the 21-day program, tips for grocery shopping, and more, this book will teach you how to make the best food choices and get your body on the fast track to better health.

Product Details

ISBN-13: 9780446583824
Publisher: Grand Central Publishing
Publication date: 03/05/2013
Pages: 348
Sales rank: 118,491
Product dimensions: 7.80(w) x 5.20(h) x 1.10(d)

About the Author

Neal Barnard, MD is a clinical researcher, author, and health advocate. He is an Adjunct Associate Professor of Medicine at the George Washington University School of Medicine and Health Sciences and president of the nonprofit Physician's Committee for Responsible Medicine. He has been the principal investigator or coinvestigator on several clinical trials investigating the effects of diet on health. He is the author of several books and a frequent lecturer.

Table of Contents

A Note to the Reader ix

Acknowledgments xi

Foreword Alicia Silverstone xiii

Introduction 1

Part I Metabolically Active Foods

Chapter 1 Power on Your Plate 13

Chapter 2 Foods That Tame the Appetite Demons 22

Chapter 3 Understanding the Calorie-Burning Secret 39

Chapter 4 Cardioprotection: Health for Every Part of You 49

Chapter 5 A Healthy Menu 67

Part II The Three-Week Program

Chapter 6 On Your Marks, Get Set… 87

Chapter 7 Let's Go! 122

Day 1 Jump In! 123

Day 2 Beyond Meaty Diets 129

Day 3 Beyond Dairy Products 132

Day 4 Keeping It Low-Fat 137

Day 5 Quick Breakfast Ideas 139

Day 6 Mastering Social Situations 143

Day 7 Eating for Energy 149

Chapter 8 Getting in Gear 155

Day 8 Tackling Cravings and Destructive Eating Habits 156

Day 9 Heart Health 164

Day 10 Convenience Foods 167

Day 11 Travel 171

Day 12 Fighting Cancer with Food 176

Day 13 Our Friend, the Bean 182

Day 14 Choosing Good Carbohydrates 186

Chapter 9 Going to the Max 193

Day 15 Protecting Every Cell, and Slowing the Aging Process 194

Day 16 Foods That Conquer Pain 198

Day 17 Eating Your Way to a Good Night's Sleep 204

Day 18 Play with Your Food 208

Day 19 Extra Motivators: Environment and Animals 213

Day 20 Thinking About Our Loved Ones 217

Day 21 Graduation Day! 220

Part III Menus and Recipes

21 Days of Kickstart Menus 229

Recipes 239

Breakfasts 241

Soups and Stews 250

Salads 260

Wraps, Sandwiches, and Burgers 264

Main Dishes 271

Sides 286

Sauces 289

Spreads, Dips, and Snacks 299

Desserts 302

Appendix 1 Ingredients That May Be New to You 307

Appendix 2 A Primer of Basic Cooking Techniques 312

References 333

Index 339

About the Author 347

What People are Saying About This

From the Publisher

"Dr. Barnard's 21-day program will change the way you eat and live. The research is cutting-edge, the recipes are delicious, and the eating plan is simple as can be. This book is the kickstart you need to finally lose weight and get healthy." -Rory Freedman, #1 New York Times bestselling coauthor of Skinny Bitch

"Get ready to transform the way you think about food, and get ready to change your life" -Alicia Silverstone, author of the New York Times bestselling The Kind Diet

"Dr. Barnard is a brilliant visionary, one of the leading pioneers in educating the public about the healing power of diet and nutrition." -Dean Ornish, MD, author of Eat More, Weigh Less

"Jump in and begin The 21 Weight Loss Kickstart! You'll have a new-found relationship with healthy foods that can revolutionize your health forever more." -Rip Esselstyn, author of the New York Times bestselling Engine 2 Diet

"Dr. Barnard's plan is about eating better- not eating less; about finding health, as well as losing weight. The recipes look as tempting as the counsel is trustworthy. This is dietary guidance at its best." -David L. Katz, MD, MPH, FACPM, FACP, Director of Yale University Prevention Research Center

"You want to look and feel better than ever? This is the book for you! Easy to understand information, a well laid out plan, and best of all, delicious food! No one makes plant-based eating more accessible. Dr. Barnard, you've done it again!" -Marilu Henner

Customer Reviews

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21-Day Weight Loss Kickstart: Boost Metabolism, Lower Cholesterol, and Dramatically Improve Your Health 3.9 out of 5 based on 0 ratings. 35 reviews.
Karen378 More than 1 year ago
The 21-Day Weight Loss Kickstart is a must-read book for anyone who's trying to lose weight and improve his or her health. Dr. Neal Barnard's book is practical, readable, and packed with useful information. It includes nutritional / health info, food and cooking tips, restaurant suggestions, sample menus and recipes, and so much more. After reading this book, I realized that I could lose weight without having to count calories, strictly limit portions, starve myself, or pop pills. I enjoyed all kinds of delicious foods on this diet, including pancakes, fruit smoothies, bean salad, pasta, lentil soup, filling and tasty vegetable dishes, and many others. I've been on this diet for four weeks so far and have lost 6.2 pounds whereas before I was feeling pretty hopeless about my weight and eating habits. My skin has a healthy glow and I have more energy to exercise now. The 21-Day Weight Loss Kickstart has improved my health and my life in ways that I hadn't anticipated when I started. Give it a try for just 21 days and see how you feel!
Anonymous More than 1 year ago
I've tried a lot of diet books and this is the best so far! The info is presented in a very easy-to-digest way. I learned a ton about nutrition and am finally beginning to understand why so many other diets don't work. This diet is great because it is actually sustainable. I've been able to stick to it for about 5 months now and see no reason to change back to my old way of eating. I've lost weight and also just feel better and have more energy. The best part is that you don't have to worry about portion size so much since the foods are all sooo healthy and low in fat. I'd recommend this to anyone who is serious about not only weight loss, but also an all-around healthier way of eating.
Anonymous More than 1 year ago
Dr. Barnard writes in a way that any lay person, like me, can understand. The program has been really easy to follow and I've never felt better. The increase in energy is remarkable. My only other comment is that the recipes are dynamite, they are so flavorful and what I really like is all the options that are given for things like Oatmeal, you don't just get plain oatmeal, you get like six variations, things like Apricot, Fig & Mint, Green Apple - all so yummy! This has been an incredibly useful book for me!
HSRHS More than 1 year ago
For the reviewer who "decided I was going to give the diet a try and it has not worked for me at all. I lasted a total of one week out of the 21 days without eggs, chicken, fish and seafood which I love."...if you cannot put everything you have into a lifestyle change, then it will never work for you. This is an overall LIFESTYLE change. I was a HUGE seafood fanatic, as well as dairy. Loved eggs, cheese and milk-based items. Then I got lifechanging news - I was now Type 2 diabetic.. Needless to say, a complete overhaul of my life and choices was the ONLY thing that was going to change my fate. My specialist ordered me to read Dr. Barnard's book - Program for Reversing Diabetes. If was a lifechanger. And since, I have bought his other books including this one. I have learned the ins and outs of a vegan diet. And it has forced me to - gasp! - cook. I am steadily losing weight, my levels have dropped and I avoided the pitfalls of insulin injections and medications for diabetes. This works, and if you have the drive and determiniation to change your life, it WILL work. But you cannot go into it half-hearted. You must be willing to change.
Anonymous More than 1 year ago
This book made me think of the word 'diet' in a completely different way. It's not just a fad that you try and torture yourself with for a week or two. It's a whole new way of eating and living. I actually enjoy the foods and the recipes are simple yet really satisfying with interesting combinations and flavors. I feel great, and I'd recommend this book and this way of eating to anyone!
artiste45 More than 1 year ago
This is a great book its a real eye opener it makes you see how reliant we are on animal products. Great recipes and educational as well highly recommended!
Anonymous More than 1 year ago
Loved the simple, easy to follow philosophy of this book.
autumnblues on LibraryThing More than 1 year ago
A vegetarian based diet not for the average person trying to lose weight.21-Day Weight Loss Kickstart has been the hardest dietary book for me to review. I decided I was going to give the diet a try and it has not worked for me at all. I lasted a total of one week out of the 21 days without eggs, chicken, fish and seafood which I love. The whole week I was left feeling totally hungry, unhappy and down-right miserable, even hating my husband as he sat next to me eating seafood. A dangerous kickstart if you ask me. I would only recommend this book to anyone if they already are a Vegetarian because if you are a lover of seafood and eggs like me it will never work. I know there are people who hate seafood or would never touch an egg. I believe if you are one of these people then it is much easier for you to convert to this diet.I can totally drop meat, even poultry however fish, seafood and eggs no way. This book has great information and is really helpful, if you are a vegetarian that is. However if you are not a vegetarian then of course you will lose weight by cutting these things from your diet, so this concept makes no sense to me. I do not belief this book is for the average person trying to lose weight while maintaining a healthy eating pattern. I believe a diet in moderation is better than removing fish that is a good source of omega-3 or eggs if you enjoy them. Why should a healthy way of eating make you fell so awful? However that is what I found this book to be just a helpful guide for those who already have incorporated a vegetarian diet into their lifestyle. Take account I say incorporated because that is exactly what this diet feels like, one big plastic corporation and unhealthy because you then must substitute what you are missing with pills. Which goes to show if your body needs these vitamins that are found in foods why should you be cutting these out in the first place. If you are a vegetarian then go for it. You might find some helpful information for your bland diet, however if you are just starting out I would be careful to make sure you get the required vitamins and minerals your body needs when on this diet.
wakela on LibraryThing More than 1 year ago
This is a very easy to understand book. It takes you on a 21-Day weight loss regime.First thing you need to know is that it is STRICTLY vegetarian. You are not allowed any meat or dairy during these 21 days.Each day, there is a different focus that you read about. Such as day 17 is about the food/sleep correlation. Did you know that eating healthy can actually help you sleep better? Did you also know that if you are overtired, you tend to overeat?So not only are they having you change your eating habits, but they are explaining why. I think that is one of the most important. Too often we follow a diet and aren¿t really sure of the reason behind it. This explains everything on each step of the way.Not only does he tell you how to eat, but he provides great recipes that will help to satisfy your cravings.I know that I learned a lot about nutrition and health that I really didn¿t know before. In conjunction with the Wakela's World Disclosure Statement, I received a product in order to enable my review. No other compensation has been received. My statements are an honest account of my experience with the brand. The opinions stated here are mine alone.
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