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weight gain

What Is Dr. Andrew Weil’s Diet?

No quick weight-loss promises from Andrew Weil, MD.  He advocates his diet philosophy in four words: Eat less, exercise more. But we know, it is not that simple, check my 8 principles to get lean and healthy.

He urges, in his book  “Eating Well for Optimum Health, and also in his popular Web site ( to eat with a sensibility that is more Eastern than Western.

He points out that our diet has a huge  influence on our health.  According to doctor Andrew Weil, nutrition is only one aspect of our lifestyle, and lifestyle is only one variable in the mix of factors that determines whether we are blessed with well-being or not.

Andrew Weil claims that optimal nutrition can positively impact many health concerns, such as:
  • Allergies
  • Ear infections
  • Irritable bowel
  • Arthritis
  • Sinusitis
  • Weight gain
  • Etc.

He warns many times that a quick weight loss will always come back.  Try to set realistic goals, like losing one to two pounds a week, and make sure that you are losing fat, not muscle. A weight-loss programs must be safe, sane, and reasonable. Some nutritionists and personal trainers are pushing too much on quick weight loss.

According to doctor Andrew Weil, successful weight-loss can be accomplished, by properly balancing the amount and type of food we eat. The key, is to eat  the good carbohydrates, the good  fats, and the good proteins.

What You Can Eat on Dr. Weil’s Diet

Weil’s approach to nutrition is very similar to mine. He emphasizes on Mediterranean Diet

  1. Spain
  2. Southern France
  3. Italy
  4. Greece
  5. Middle East

Mediteranean diet does includes red meat, but Andrew Weil is not a fan of meat, he only recommends grass-fed.  Andrew Weil also believes that    macro- nutrients should be accounted this way: 

  • Carbohydrates. They should account for 50-60% of your calories,  from unrefined grains and vegetables (low glycemic load). These release glucose (sugar) into the bloodstream more slowly, and therefore won’t as readily cause rapid spikes after meals. Good carbs include legumes, fruits, high fiber food,hemp bread.  We know that white rice is linked to diabetes, however doctor Andrew Weil recommends basmati and brown rice, because, they release less glucose that refined rice, also when eaten in small portion with other foods, it shows a medium glycemic load.
  • Fats. Up to 30% of calories must come from anti-inflammatoryfats. Monounsaturated oils such as olive oil, omega-3 fatty acids, such as salmon, sardines, mackerel, flax seeds, chia seeds,some nuts. And of course the healthy saturated fat such as organic coconut oil.
  • Protein. Protein should be limited to 10-20% of your diet, and vegetable proteins (from beans and soybeans, for example) should be substituted for animal ones as often as possible. Of course, I totally disagree on this part, if you read my articles, you will see that I recommend low temperature whey protein, it promotes weight loss and have also anti-cancer benefits. I agree that some meat can be very carcinogenic.

Weil also recommends that we eat 40 grams of fiber a day, which isn’t hard to achieve if you eat fruits, vegetables, legumes and hemp bread. He tells us to avoid milk and consume limited amounts of cheese and other dairy products. He believes  that  asian and african descent have some difficulty digesting milk, and others may be allergic.

Like many experts in the world, Andrew Weil believes that we can keep up with our calcium needs without dairy in this diet.  According to him, ingesting too much protein leeches calcium out of the body, so if less protein is consumed then less calcium is required.  But remember that a weightlifter need more protein to feed the muscles.

Sardines ( the bones), leafy greens, broccoli, sea vegetables, tofu, sesame seeds, calcium-fortified orange juice, and fortified soy milk can be good calcium sources.

Weil explains that exercise is a critical component of his program, but has little to say about the subject and I truly believe that he is not an expert on this topic.  I recommend to you, the book written by Tony Ventuno ” Feed The Muscle And Burn The Fat

What I think About Dr. Weil’s Diet

I think that Weil’s diet has a good approach based on nutritional principles. It is a very healthy way to eat, because we know that people who eat this food tend to be healthier than those who eat processed foods. Many  scientific evidence showed that vegetarian diets with small amounts of animal products are healthier than typical american diets to reduce heart disease, obesity and cancer.

I like the way that he emphasizes on people responsibility for their own health.

Andrew Weil recommends a holistic approach. Like my “8 principles to get lean and healthy” Weil believes that people must not only eat healthier, but also consider the level of stress in their lives, the amount of exercise they do, and other factors.

As a personal trainer and nutrition consultant, I higly recommend this book, for more information, feel free to email me.

I work in Palm Beach, West Palm Beach, and Palm Beach Gardens area.

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Pillar Number Nine Of Successful Weight Loss

Eat to Live a Long and Healthy Life by Life Extension According to, the author, William Faloon, no one should embark on a weight-loss program by trying to follow a fad diet that cannot be adhered to over the long term. At the same time, aging individuals have to make choices as to what is […]

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The truth about your diet soda

Diet soda and weight gain? Dieters often wonder why they aren’t losing weight, and in some cases, diet soda weight gain may be the culprit. Diet foods can be misleading, like low fat food products that are high in calories because they add sugar to make them taste good. While diet soda really is low […]

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Water, essential nutrient

Drinking water is so important for good health (not only for weight loss) Lack of water can lead to dehydration, a condition that occurs when you don’t have enough water in your body to carry out ormal functions. Even mild dehydration can drain your energy and make you tired, it can also lead to:  Weight […]

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Reasons why you are not losing weight

You’re not exercising enough Cardio One thing many people don’t understand about exercise and weight loss is this: you have to work hard if you want to change the shape of your body. That means a balance of medium-high intensity cardio exercise along with challenging strength training workouts. For weight loss, you’ll need to get about 4 […]

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Probiotics and weight loss

Can probiotics help you to lose weight? Weight control is a significant worldwide problem, particularly in the United States. A study by the National Health and Nutrition Examination found the percentage of overweight American adults is now at 64.5 percent. And sadly, this trend holds true for children, too, who are becoming obese at an […]

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A permanent lifestyle change

Are you ready to make a permanent lifestyle change? You hear a lot about living a healthy lifestyle, but what does that mean? In general, a healthy person: Doesn’t smoke Has a low body-fat Eats healthy Looks younger Exercises Sounds simple, doesn’t it? One of the biggest problems in America today is lack of activity. […]

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My 20 Superfoods for weight loss

The right foods help you lose weight by burning more calories and curbing cravings. Add these food to your plate today and you’ll be slimmer and healthier in no time! Fruits and Vegetables are all-stars. Not only are they low in calories and high in fiber, they contains unique phytochemicals, or antioxidants, that boost your health. It’s important to eat […]

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Protein is the basic building block of all tissues and organs and is involved in almost all chemical reactions in the body. Foods that are rich in protein include: Fish Fowl Red meat Protein powder Eggs Dairy (cheese, greek yogurt,milk, cottage cheese…) Legumes (beans, lentils, peas, chick-peas…) Soy products (tofu, soy milk…) Some whole grains […]

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High prolactin levels may cause weight gain. Weight gain and elevated body weight are frequently associated with high prolactin level. Weight loss was recorded in 70% of prolactinomas patients and in 90% of male patients who normalized their prolactin levels. Besides weight gain and difficulty losing weight, high levels also causes also in males: Impotence Low libido Water […]

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