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Also, there may be times when your body is redistributing its muscle and fat percentages. This means that you may gain 2 pounds of muscle (which is good) and lose 2 pounds of fat. The scale weight wont re- flect weight loss, but your body fat percentage will have gone down due to the 2 pounds of fat loss. This translates into inches lost! • Choose healthy carbohydrates in the form of fiber-rich fruits and vegetables with a low glycemic index. These are listed on the Macronutri- ent Units list . Strictly limit your consumption of pasta, rice, bread, and grains. • Choose healthy fat sources, such as olive oil and nut oils. You will also maintain a low-fat diet naturally by eating lean meat, poultry, seafood, and low-fat dairy and vegetarian protein products. • Drink plenty of water, up to eight glasses a day. You may also choose any sugar-free beverage such as diet sodas, Crystal Light beverages, etc. Hot tea, iced tea, and coffee are allowed. Use sugar substitutes to sweeten. If using an artificial sweetener such as aspartame is unappealing, try Splenda, which is made from sucralose. Stevia, a natural sweetener, is also available at health stores. See the "Sweeteners" section for more details on sugar substitutes. I also suggest the use of sugar-free syrups for coffee, plain yogurts, etc. There are now many great-tasting sugar-free flavors such as chocolate, hazelnut, caramel, vanilla, and others. Refer to Appendix B, "Recommended Products," for sugar-free syrups. TOTAI I Lost Weight Even Without a Thyroid SUEM. Accounting clerk Ace: 63 Height: 5 feet, 7 inches Total Health start date: October 1999 Start weight. 206 pounds After weight. 154 pounds Total weight loss: 52 pounds Start body fat percentage: 42% After body fat percentage: 32.4% Start fat pounds: 86 After fat pounds: 50 Total pounds of fat loss: 36 Start LDL (bad) cholesterol: 145 mg After LDL (bad) cholesterol: n8 mg Start HDL (good) cholesterol: 66 mg After HDL (good) cholesterol: 66 mg Start triglycerides: 162 mg After triglycerides: 92 mg Start cholesterol: 243 mg After cholesterol: 202 mg Start cholesterolHDL coronary risk ratio: 3.7 After cholesterolHDL coronary risk ratio: 3.1 Start blood pressure: 17696 After blood pressure: 13482 SueM. after I met Dr. Markham five years ago. I enjoyed his presentation and thought I would give his Total Health plan a try. I figured that I would probably lose some weight, get bored, and quit. This was my pattern due to my numerous failed diet attempts, including WeightWatchers. Instead it became the best diet I'd ever done-mainly because the Total Health plan wasn't a diet but a healthy way of eating. I also had my thyroid removed in 1989 and was told that it was going to be extra hard to lose weight. I was getting very frustrated because along with my weight, my cholesterol level and blood sugar were on the rise. In fact, my M.D. said that if I didn't start losing weight, he was going to have to put me on cholesterol-lowering medications, as well as blood sugar medications for the beginning stages of adult-onset diabetes.