An overweight condition complicates many common medical problems: diabetes, hypertension, hyperlipidemia, and heart disease. Safe and effective weight loss is central in treating these problems correctly.

The basic principle of weight loss is very simple: eat fewer calories than you burn each day. Diet and exercise are basic. There are 3,500 calories in a pound of human fat. Basal Metabolic Rate is the number of calories a person expends do almost nothing each day. It is around 1,500 calories. If you followed a diet of 1,000 calories each day, you would burn 500 more calories more than you ate in the basal metabolic state. That means, it would take 7 x 500 = 3,500 calories to lose one pound of fat. That’s one pound a week. Burn more calories? Eat fewer calories? Lose more weight faster. 

There are a multitude of diets, schemes, pills, and gimmicks promoted on a continuous basis to promote weight loss. Popular diets are the Atkins, the Sugar Buster, and the Grapefruit. Bariatric surgery is the most commonly promoted weight loss gimmick.

People serious about losing weight have their own stories about success, failure, and frustration. A “crash diet” might work, but weight almost always returns. Diet pills are a waste of money. Weight loss surgery, such as sleeve gastrectomy and Roux-en-Y gastric bypass, are major surgical procedures likely to induce a multitude of serious medical problems despite some immediate respite from obesity. 

There are two basic steps to any rational weight control plan. Step One: lose weight in a safe way until target weight is achieved. Step Two: stay on a healthy diet and exercise program to keep the weight off. This is not totally simple, but it is very possible for people committed to the plan. 

Here is my recommendation for a weight loss diet:



Six days each week: One serving of fruit: Orange, Tangerine, grapefruit.

One cup of bran cereal, or Mueslix in 1% milk

Coffee or tea with sugar substitute

One day each week: Serving of fruit 

Two hard boiled or poached eggs

One slice of toast with sugar free jelly

Coffee or tea with sugar substitute


Large salad with serving of tuna fish, diet cottage cheese, or chicken.

Diet soda


6 oz serving of broiled fish, broiled chicken, or turkey.

Green vegetables, carrots, greens, cauliflower.

Serving of fruit

FORBIDDEN FOODS: Butter, margarine, potatoes, rice, pasta, beans, red meat (sausage, bacon, pork, beef), ICE CREAM.