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Richard L. Lipman M.D. 7241 SW 63 Ave Miami, Fl 33143

305-670-3259 rlipmanmd@aol.com www.richardlipmanMD.com

Disclaimer The reading of this book does not establish a doctor-patient relationship between the reader and Dr Lipman. As discussed numerous times in this book, successful weight loss requires a personal relationship with an understanding physician. This book does not substitute for professional or medical advice. The author and the publisher specifically disclaim any liability, loss, or risk, personal or otherwise that might be incurred, directly or indirectly, as a result of the use and application of any of the contents of this book. All matters regarding your health require the medical consultation and supervision of a physician. The names and identifying characteristics of the individuals referred to in anecdotes in this book have been changed to protect their identities.

Copyright 2013 by Richard Lipman M.D. All Rights Reserved.

No part of this book may be reproduced by any mechanical, photographic or electronic process, or in the form of phonographic recording, scanning or otherwise, except as permitted under section 107 or 108 of the 1976 United States Copyright Act, without prior written permission of the author.

Table of Contents Part 1: How Dr Lipman’s Miami Diet is Different Finding a Weight Loss Plan that Works The 5 Most Important Food Triggers Causing Weight Gain Breakfast on the Miami Diet Plan Lunch on the Miami Diet Plan Dinner on the Miami Diet Plan Snacks on the Miami Diet Plan Miami Diet Plan Shopping List

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How the Miami Diet Plan Works: Case Studies of the Miami Diet Plan Part 2: Available Only on Full Edition At www.amazon.com Summary and the Need for Supplements or Prescription Diet Medication About the Author

Part 1 How Dr Lipman’s Miami Diet Plan is Different Dr Lipman Miami Diet Plan is a drastic departure from all other published food or diet plans. Almost all of the diets I have seen over the past 20 years advocate categorizing foods and counting points, calories, carbs, fat, or protein in an attempt to lower total food intake. I have treated countless patients who have attempted to lose weight by drinking special shakes or eating diet bars, by buying prepared foods and meal programs, by rotating foods from an “approved” list, or by eating at certain hours and not eating at other hours.

Others diets require exotic, expensive, or unusual foods not easily found during the normal course of the day. Why do these diets fail? Most often, they either fail to focus on the problems of hunger and cravings, or they are impossible to remember—too complex, too expensive, and require too much shopping and cooking. Additionally, a diet implies starting and stopping something. Few people start these diet programs with the intention or comprehension that, to remain successful, it will have to be a lifelong program—yet;

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successful weight maintenance is a lifelong commitment and does not end when the diet ends. This food plan is not a diet in the traditional sense but a change in eating habits that can be practiced for life because it requires only a few simple adjustments. In the plan, you first identify and then eliminate the personal food triggers that have caused most of your weight gain. Then, using the Rule of Ten, you chose better foods from the hundreds that surround you every day. You will adopt the same techniques employed by thousands of individuals I the treated who have lost and maintained substantial amounts of weight over a long period without even realizing it. These are simple changes, and that is why they can work for you. Finding a Weight Loss Program Based on What Works Among the strategies used by almost all successful weight losers and maintainers: 1. They eliminated a few target foods, such as sugary drinks, fast foods, and bad snacks. 2. They rarely skipped breakfast. 3. Almost all ate a small lunch. 4. All of them prevented hunger and cravings later in the day with multiple protein rich snacks. 5. What they did not do was eat special foods as well as count calories, carbs, fat grams, or anything else. In the next few pages, I'll take you through the process of determining the two or three trigger foods that have caused most of your weight gain. Once you know why you’ve gained the weight and have found a simple system to choose better foods, then you will build a daily food plan based on your personal needs and, most importantly, based on what you like to eat (not burgers and fries). This common sense food plan will help you to develop a new eating routine that will afford you the opportunity to lose and maintain your ideal weight for life. The Food Plan is based on maximizing the fullness by reducing foods and drinks that cause hunger (carbs) and increasing those that produce fullness (proteins, fruits, vegetables, and low Glycemic Index carbs).

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What are the Five Most Important Trigger Foods Causing Your Weight Gain? Five simple food categories are the cause of the most weight gain in almost all overweight people. They need to be reduced as much as possible. The most important triggers are those on the top of the list. Not only do you need to know the most important foods/drinks causing weight gain, but how often you consume them for the food to be significant cause of your weight gain. For example, a glass of orange juice with 150 calories and 22 grams of sugar is insignificant if it’s once or twice a month, but very significant if it is daily. A fast food meal at 1000 calories is significant if you eat it once a week or more, but not very important if its once a month. Trigger Foods with Daily or Weekly Frequency Needed to be Considered as a “Trigger” For Weight Gain Ingredients to Eliminate:

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Ingredients to Eliminate: 1. Sugar, dextrose, sucrose, honey, molasses, corn syrup, high fructose corn syrup 2. No dried fruits and no tropical fruits, such as bananas, pineapple, and mangos Be Watchful for the First Two Weeks: - Rice, pasta, and potatoes (only at dinner) - no more than three days a week - Two slices of bread a day (only rye, reduced carb, whole grain, or whole wheat) Eat your vegetables: you can eat any and all vegetables any time of day. All fruits are great choices, except tropical fruits, such as listed above, and dried fruits.All you need to do is to eliminate at least 3 of the top five foods/drinks in the list above. Remember, the frequency that you eat or drink these is very important. You do not want to make this too complicated with too many changes at once. Once you have been following this plan, after a month you can eliminate another “trigger.” Take a look at some of the examples in the end of this plan. Each trigger accounts for about 100 calories a day extra so you can see that just changing a few triggers can result in 20 or 30 lb weight loss over a year. This is powerful because significant weight loss occurs easily and can be made permanent. Breakfast on the Dr Lipman’s Miami Diet Plan At this point, you are probably expecting to find pages and pages of recipes, daily meal plans, and special foods that require shopping and cooking. You should eat what you like to eat and what you are accustomed to eating— only eliminating two or three of your problem foods and beverages. Keeping food and beverage changes simple is the key. If in doubt, calories and ease of portion control trumps every other issue. Whether at home, in the school cafeteria, at sports games, or in work cafeterias, there are numerous good alternative foods and drinks that you will like. Every weight loss study has found that adults struggling with their weight are more successful if they have something to eat for breakfast. It’s about metabolism and about control as well as making better choices later in the day. Protein is the key. For the first seven days, do not have cereal for breakfast. Rye, whole wheat, or reduced carb breads are acceptable.

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The breakfast menu above (note the use of thumbnail pictures to show choices and portions) lists “free food and beverages.” Two eggs count as one choice; one slice of whole wheat, rye, or whole grain toast counts as one choice. A high-protein shake counts as one or two choices, depending on the calories (total calories should be 190 or less). Secrets to a Good Breakfast 1. Drinking only juice and/or coffee is the same as skipping breakfast.

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2. Skipping breakfast will lead to poor choices at lunch and loss of control over foods for the rest of the day. 3. Convenience rules at breakfast—it’s easy to avoid bagels, pastries, donuts, muffins, sugary cereals, and pop tarts if alternatives are easily available. 4. Choose foods high in protein and low in carbs with easy portion control. What to Avoid at Breakfast 1. Cereals, bagels, donuts, pastries & other high carb foods 2. Don’t skip breakfast!

Lunch on the Miami Food Plan Most people naturally assume weight gain is due to snacking and poor food choices or portion sizes at dinner. Although this may be partly true, the mistakes made at lunch can far outweigh a few bad snacks or a large meal at dinner. Is this hard to believe? Read on. A sandwich, sub, salad, or soup each average about 400 calories. Fast foods, fried foods, and hot dishes containing meat, chicken, rice, potatoes, or pasta (a large meal) typically average between 1,000 and 1,600 calories. The difference between the two types of meals can be as much as 1,200 calories per day. Secrets to a Good Midday Meal: Keep it Small and Light (and Eat Foods Served Cold): - Few people who work inside a building all day can eat two large meals in a single day without gaining weight. - The time of day when a meal is consumed has no implication on weight gain or loss, so save the big meal for the evening. A large evening meal is with family. - Foods served cold are low in calories and have easy portion control. - Eating a small lunch guarantees there will be only one large meal eaten per day. - Sandwiches and wraps make great choices. They have easy portion control, and high-calorie side dishes are seldom eaten with sandwiches or wraps. What to Avoid at Lunch: Avoid skipping lunch, eating fast food, fried food, meat, hot chicken, fish, pasta, rice, potatoes, pizza, or leftovers from the previous night’s dinner.

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For the first two weeks avoid some of the heavy breads, such as subs, Panini, or baguettes, and use thin-sliced whole wheat or whole grain bread. Better yet, try a low-carb wrap or pita. Avoid subs for three to four weeks. I like low-carb wraps made by La Tortilla Factory. Secrets to a Good Dinner:

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The Large Meal on the Food Plan: Dinner is the large meal of the day. The family sits down together and has this meal together. It’s an important time to talk about the day’s events and future plans. Even 15-20 minutes set aside for this meal is better than nothing. The TV and homework are put aside. The protein and carb part of the dinner is where portion control counts. Below are suggestions for the dinner meal. Remember, portions are most important when eating beef, pork, and carbs. 1. Dinner should be the big meal of the day; it’s time to relax and eat with family. 2. Many items are completely or almost unlimited, including soups, salads, and vegetables served without butter or with low-fat or fat-free salad dressings. 3. Choose baked, barbequed, or grilled entrees, not breaded dishes, NO FRIED or FAST FOODS. 4. Be careful with proteins and carbs that have portions difficult to control.

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I tell my patients always to begin with a starter; it slows the meal down and makes it look larger. I like V8 juice, a couple of fresh shrimp, a small piece of cheese, or even a small cup of non-cream soup. The next step is to have a salad with a low-calorie salad dressing and a serving of vegetables. For those dieters who want to speed weight loss up, limit the carbs and the higher- calorie meats to three days a week, such as Friday, Saturday, and Sunday. This will cut the average calories during weekdays. All of the mistakes in portions are found in beef and carb portions. Of course, this is your choice. I think it’s a good idea. For dieters over 60 years of age, it’s a must. What NOT to Do at Dinner Avoid fast foods, fried foods, and large portions of meat and chicken. Have pasta, potato, or rice on Fridays, Saturdays, and Sundays only and never, never at lunch. Snacks in the Miami Food Plan Snacks can save your day, so you need to know the best snacks to prevent hunger and provide satisfaction. The benefits of snacking for everyone include: Binge control. Snacking on a high-protein bar, yogurt, hard-boiled eggs, or a small high-protein zero sugar shakes prevents falls in blood sugar, especially during the late afternoon. Snacking actually reduces total calories eaten during the day. Since most fruits are free all day long, eating apples, oranges, and pears (which you can find even at a gas station) have long shelf lives and are easy to carry around. Extra energy and nutrients. Snacking fits our busy lifestyles, offers flexibility, and helps reduce hunger. Healthy, grab-and-go snacks can be a good source of nourishment. Snacks will arm you with an option to prevent hunger and feelings of deprivation if they are the right snacks at the right times of the day. Seek 100-calorie snack bags of cookies, crackers, chips; 100-calorie portion controlled ice cream-like bars, light cheese, fat free popcorn, low-fat yogurt, and smoothies

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What Snacks to Avoid: Traditional snack foods are high in calories, carbs, sugar, or fat and often have serious portion control issues. They can easily exceed 300 or 400 calories. Avoid ice cream in cartons, cookies, candy, cake, chips, regular cheese, nuts, and seeds in multi-portion containers.

Miami Diet Plan Shopping List:

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Case Study, Bill S.—Florida State Troopers Patrols Florida Turnpike All Day

Bill S. is a Florida State Trooper. He skips breakfast because he says he is not hungry. Routinely, he does not eat until 1:00 or 2:00 PM, when he pulls into the rest stop and buys a double burger with cheese, large fries, and super sized regular soda, which totals almost 2,000 calories. He drinks regular sodas all day many snacks at night. He comes home at the end of the day and his wife prepares dinner. Here are the top causes of his weight gain:

*1. Sugary Drinks

*2. Fast Foods 3. Large Meals at Lunch

*4. Bad Snacks *5. Wrong Breakfast or No Breakfast

For Bill to initially concern himself with the lower-ranking secrets like snacks, carbs, brown vs. white rice, mayonnaise, fatty salad dressings, and even large dinners is pointless when his top three secrets total more than 2,000 calories. Trying to change all of his poor food selections at once would be overwhelming. Counting calories or fat grams or weighing food is equally fruitless for Bill—and just about everyone else. Changing his top three secrets is simple and easy to remember and will quickly lead to significant weight loss. Picking the best lunch would be easier if he eats breakfast instead of working a whole day and having to be concerned about what he eats during dinner. At home, his wife can help him, but in his police cruiser, he is on his own.

Once Bill loses weight, he can then tackle the large dinners and then the snacks. It is a simple three steps at a time to successful weight loss for this Florida State Trooper.

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Case Study. Diana N., A Mortgage Broker with 3 Children & a Busy Job

She eats bagels and cream cheese for breakfast, leftovers for lunch, TV dinners with a fatty salad dressing, and two or three snacks during the evening. The causes of her weight gain are different then Bill’s:

1. Sugary Drinks

2. Fast Foods *3. Large Meals at Lunch *4. Bad Snacks

*5 5.Wrong or No breakfast

Diana, like Bill, lives a stressful life and has little time to cook, follow com- plicated diet plans, or count anything. For her to shop for special foods or prepare recipes would be just about impossible. Her top trigger foods include the wrong breakfast and lunch and too many high calorie snacks at night. Once Diana has lost weight and is confident that she can make more changes, she may then improve her snack choices.

Bill’s and Diana’s food problems are related to obvious mistakes in ea- ting habits. However, many individuals have triggers that are much less obvious, such as Miami attorney Sandra L.

Case Study, Sandra L, a Busy Miami Attorney Who Works out Daily She is a busy attorney who is very concerned with her weight and health. She weighs 179 pounds despite running on a treadmill for 30 minutes three times a week. She tries to eat only fresh, healthy foods. She never

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drinks sugary drinks, and never eats fast food or large meals at lunch. She has a low-fat bran muffin for breakfast, mid-morning cup of almonds and a salad with protein for lunch. While working at her desk, she has almonds and cashews and chips for snacks. One handful, two handfuls, possibly more, who knows? Sandra comes home at the end of the day and has a glass of red wine, fish, salad with olive oil, and vegetables for dinner. She almost never snacks after dinner. Despite what appears to be a healthy diet, Sandra has been unable to lose weight. Here are her weight gain triggers:

Sandra L. is certainly eating “healthy” foods, but are they really low in calories?

1. Sugary Drinks

2. Fast Foods

3. Large Meals at Lunch * 4. Bad Snacks *5. Wrong breakfast or no breakfast Sandra’s difficulty losing weight is due her wrong breakfast which is high in carbs and makes her hungry all day and her snacks that are high in calories and without easy portion control. All of her exercise can be easily cancelled out by her nuts and cheese.

Summary and Need for Medications or Supplements This booklet presents you with a simple plan for easy and permanent weight loss successfully used by thousands of my patients. It involves finding the two or three causes of your weight gain and then making better choices using meal plans presented with choices and portions in a graphical interface. Avoiding foods that make you hungry and adding foods that cause fullness guarantees your success.

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Need for Supplements or Prescription Medications: Slow Metabolism & Diabetes: If you are like many overweight individuals with difficulty losing weight because of diabetes or slow metabolism you may need help with your metabolism using supplements that increase metabolism or prescription weight loss medication. Here are some causes of a slow metabolism:

• Low thyroid function • Taking medications slowing metabolism such as antidepressants • Over the age of 60 yes • Menopause

Over the Counter Metabolism boosting supplements include:

1. Amino Acids 2. African Mango Extract and Raspberry Ketone Extract 3. 800 Calorie HCG Diet using HCG Drops

Prescription Weight Loss Medications:

1. Phentermine and Diethyproprion 2. New FDA Approved Weight Loss Medication

Qsymia and Belviq You can review all of you other options including the two new weight loss medications Qsymia and Belviq on my facebook page, www.facebook.com/RichardLipmanmd and chose the plan best suited for your situation.

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About the Author:

Richard L. Lipman M.D. a board certified internist and endocrinologist has treated more than 30,000 individuals with weight and metabolic disorders in his office in Miami, Fl. A graduate of the University of Pittsburgh, he did his internal medicine training at the Universities of Pittsburgh and Miami. Dr. Lipman was Assistant Chief of Endocrinology at the USAF Hospital in San Antonio, Texas while in the Air Force. While in training and in the Air Force, Dr. Lipman authored 18 publications in metabolism. Dr. Lipman is a staff member of Larkin and Cedars Hospital in Miami, a charter member of the American Association of Clinical Endocrinologists and a member of the American Diabetes Association and the American Association of Bariatric Physicians. He has recently authored nine books on metabolism and weight loss. All are available on Amazon.com: 100 Calorie Secret Diet Buddies: A Weight Loss Plan for the Whole Family New 800 Calorie HCG Diet New Pounds and Inches La Dieta HCG Restaurants and Recipes on HCG Diet Qsymia Weight Loss Plan 2 Day A Week Fasting Diet Lose Weight with Belviq

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