Dr. Phil McGraw is the author of the book:
The Ultimate Weight Solution: The 7 Keys to Weight
Loss Freedom. Dr. Phil spent eight years counseling
people who were up to 300 pounds overweight.
According to Dr. Phil once you acknowledge that you
are overweight and in bad shape you will attain and
permanently maintain what he calls your get-real
weight. Your get real weight is the weight that is
healthy and realistic for your age and your physical
and genetic makeup, a weight at which you are happy and truly
at peace with your size, and a weight that is stable because
you have taken control of every factor in your life that keeps it
there.
Dr. Phil outlines seven key points to understanding and facing your "personal truth" - how you view yourself and your weight.
Dr. Phil's seven steps to weight loss freedom are:
1. Right Thinking: believe that you will succeed.
2. Healing Feelings: stop the cycle of emotional eating.
3. A No-Fail Environment: You must program your environment in every possible way to avoid binge foods and reminders to eat. Clear the pantry of unhealthy food.
4. Mastery Over Food and Impulse Eating: "Did you binge or overeat for one reason, such as a betrayal, a job loss, an illness, some personal tragedy, and you've kept on doing it as a matter of habit? Your pounds came on quickly, but the trouble is, they stayed because you are overeating habitually, whether you are hungry or not," writes Dr. Phil.
5. Eat High-Response Cost, High-Yield Foods: eat high-fiber and other nutritious and filling foods - whole grains, lean protein, fresh fruits and vegetables, dried beans. It also implies eating foods that take time and effort to fix, require lots of chewing, and aren't fast food or other convenience foods.
6. Intentional Exercise: Regular exercise will increase your metabolic rate.
7. Your Circle of Support: Surround yourself with people that support your good efforts.
What You Can Eat on Dr. Phil's Ultimate Weight Solution
- High-Yield Foods: foods are those that supply a lot of nutrients
- Colorful fruits and vegetables: Red, purple, orange, yellow, green
- Legumes (beans, lentils, etc.)
- Meal replacement beverages and bars as "grab and go" food - those that are formulated with a balance of nutrients, including protein, carbs, vitamins, minerals, and other natural ingredients.
Dr. Phil's Ultimate Weight Solution Diet Sample Meals
Breakfast
- Small omelet filled with vegetables
- 1/2 a grapefruit
- Grits
Lunch
- Salmon
- Lettuce Tomato salad
- Brown rice
Dinner
- Lean roast beef / Turkey breast / Chicken /Fish
- Spinach or broccoli
- Small baked potato / yam
Fats and oils
Snacks
- Two or three fruits a day
- Two low-fat milk products a day
- Meal replacement bars or beverages occasionally
For greater fat loss, Dr. Phill recommend that you reduce the intake of starchy vegetables. Control your portion sizes and eat slowly and leisurely.  | 
