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Free Calorie-Density, Weight Loss Food Guide. Weight Loss Made Easy.


Free Calorie-Density, Weight Loss Food Guide. Weight Loss Made Easy.

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From the desk of Christopher Crennen

Losing weight can be challenging…

Consider a hypothetical woman I’ll call Mary. Good health, well liked, hardworking, a pretty good athlete when she was younger, generally happy with her life. But she’s always struggled a little with her weight. Her doctor told her that the way to lose weight was to eat less and exercise more. She knows this makes sense. And she’s tried…

She’s read about many ways to lose weight and tried several of them. She joined a popular weight loss program, attended weekly meetings, learned the recommended system and it worked! She lost some weight but not as much as she had hoped.

Food cravings remained a problem. She always thought of herself as having reasonably good self-discipline. But when hunger started gnawing at her in the afternoon or evening, it was hard to resist a few (or many) crackers or sweets. When she eventually looked at the scale she found she weighed more than ever, and concluded the weight loss program wasn’t working for her.

She heard about the Paleo weight loss diet from a friend, read some articles about it, and decided to give it a try. At first the Paleo diet seemed like the answer to her prayers. Despite eating lots of meat, cheese, oil and butter, she lost quite a few pounds. Hunger and food cravings appeared to be a thing of the past…

But before long bread, pasta, cake and sweets started looking too good to resist. She hated standing out like a sore thumb when all her friends were enjoying a delicious dessert of pie and ice cream that her best friend had made special for the occasion. Eventually Mary had some doubts that the Paleo weight loss plan was all that healthy and her weight crept back up, even a bit higher than it had been.

When Mary thought about her doctor’s advice (Eat less and exercise more.), she decided that an exercise program might be the answer. Mary found a DVD at the library with stretching and yoga exercises that she liked. She bought a copy and also started walking for 30 minutes most days of the week. Mary slept better and felt happier and more energetic. But unfortunately the exercises resulted in very little weight loss.

Mary saw an ad online for a weight loss supplement that sounded intriguing. The pill was said to “speed up your metabolism” and “burn fat” without restricting the type of food you could eat. Though it sounded too good to be true, Mary decided to buy a bottle and see if it might work for her. Unfortunately it didn’t.

Sometimes Mary felt a little depressed about her weight. Why was it so hard to lose weight? She was smart and capable in so many areas of her life. Why was losing weight so difficult and frustrating? Mary so much wanted to be trim and attractive. She wanted to be fit and athletic, able to participate and keep up with her younger friends and relatives. The last thing she wanted was to be a burden on her family and friends because of her weight or health.

When Mary was about ready to give up on the whole weight loss idea and accept living with a few extra pounds, she heard about a book by Dr. Joel Fuhrman called Eat to Live: The Amazing Nutrient-Rich Program for Fast and Sustained Weight Loss. Though she was skeptical of yet another amazing weight loss strategy, she checked out the book from her local library.

The whole approach of eliminating processed foods, limiting animal foods and focusing on nutrient-dense vegetables, fruit, legumes, nuts and seeds made a lot of sense to her. Whether the diet resulted in weight loss or not, it seemed like a very healthy diet.

Mary decided to try some of the recipes. Unfortunately the recipes were not as quick and convenient as the convenience foods she was used to. The recipes often called for many ingredients including a good deal of fresh produce that required quite a bit of preparation and clean up time. Mary had never loved cooking as much as her mom and grandma had. They had been great cooks but Mary had other priorities and didn’t care to spend all that much time in the kitchen.

Before long the book was due back at the library. Mary soon forgot about the whole-food, plant-based approach that the book advocated. She decided that a diet of convenience foods and restaurant food was the only practical approach for a person like her who didn’t want to spend all her time cooking.

Like Mary millions of people throughout the world struggle to lose weight only to see their weight come right back.

An approach that combines:

For a short (1 minute 23 seconds) summary of the Healthy Weight Loss Made Easy program, click the link below.

The majority of people in the United States, and increasingly people throughout the world, eat what is sometimes called the standard American diet. According to data from the USDA’s Economic Research Service, the calories that U.S. citizens consume come from the following foods:

The chart above is based on the USDA’s calculation that the average person in the United States consumes 2482 calories per day. The majority of the diet (59%) is made up of “processed” foods. Processed foods are foods with:

Another large portion of the U.S. diet is animal foods including:

The standard American diet of predominantly processed foods is a radical departure from the diet that humans have eaten for millions of years. A healthy, whole-food, plant-based diet eliminates most processed foods and limits animal foods to a small portion of the diet.

T. Colin Campbell is a professor of nutritional biochemistry at Cornell University, the author of over 300 research papers and an author of The China Study: Revised and Expanded Edition: The Most Comprehensive Study of Nutrition Ever Conducted And the Startling Implications for Diet, Weight Loss, And Long-Term Health. Dr. Campbell summarizes what he considers the optimal human diet:

“Good science tells us the optimal way to eat is what I call the Whole Food, Plant-Based (WFPB) diet. … The WFPB diet consists of whole foods—that is, foods as close to their natural state as possible. A wide variety of fruits, vegetables, grains, nuts, and seeds make up the bulk of the diet. It includes no refined products, such as white sugar or white flour; no additives, preservatives, or other chemical concoctions, which our bodies were never programmed to recognize or digest; no refined fats, including olive or coconut oils; and minimal—or, better yet, no—consumption of animal products, perhaps 0 to 5 percent of total calories at most.”

A joint report of the World Health Organization and the United Nations titled Human Vitamin and Mineral Requirements, after years of consultation by leading nutrition scientists from around the world, recommended a plant-based diet:

“Populations should consume nutritionally adequate and varied diets, based primarily on foods of plant origin with small amounts of added flesh foods. Households should select predominantly plant-based diets rich in a variety of vegetables and fruits, pulses or legumes, and minimally processed starchy staple foods. The evidence that such diets will prevent or delay a significant proportion of non-communicable chronic diseases is consistent. A predominantly plant-based diet has a low energy density, which may protect against obesity.”

The Academy of Nutrition and Dietetics, the largest organization of food and nutrition professionals in the United States, has endorsed vegetarian diets:

“Vegetarian diets are often associated with a number of health advantages, including lower blood cholesterol levels, lower risk of heart disease, lower blood pressure levels, and lower risk of hypertension and type 2 diabetes. Vegetarians tend to have a lower body mass index (BMI) and lower overall cancer rates.”

The American Heart Association also has positive thing to say about a plant-based diet:

Vegetarian diets are “usually lower than non-vegetarian diets in total fat, saturated fat and cholesterol. Many studies have shown that vegetarians seem to have a lower risk of obesity, coronary heart disease (which causes heart attack), high blood pressure, diabetes mellitus and some forms of cancer.”

What did early humans typically eat? According to “The earliest humans ate a diet similar to that of apes and chimpanzees consisting mostly of fruit and leaves …” I makes sense that people might be better off eating a diet similar to the one our ancestors ate rather than a diet of foods made of refined grains and added sweeteners that did not even exist until recent times.

Weight loss diets fail because they lack one or more essential requirements:

One of the keys to successful weight loss is eating healthy, high-fiber foods and avoiding unhealthy, processed foods. To lose weight eat the right whole foods and eliminate processed foods from your kitchen and your diet.

The modern diet is made up predominantly of processed foods. Major types of processed foods include:

Processed foods are usually deficient in fiber. Refined flour has most of its fiber removed in the milling process. Animal foods, whether meat, eggs or dairy, have no fiber at all. Processed foods often get most of their calories from added sugar or oil. Sugar and oil have no fiber.

Major types of foods in a whole-food, plant-based diet include:

Whole plant foods are usually high in fiber.

An article in Food Today “What makes us feel full? The satiating power of foods”, describes the process by which foods create a feeling of fullness: “During a meal, the stomach expands, and internal nerve receptors sense the volume of food and the pressure on the stomach wall. These receptors send signals to the brain via the vagus nerve, causing the sensation of fullness. … Fruit and vegetables-especially boiled potatoes-proved to have high satiating values, whereas bakery products like cakes, croissants and biscuits were the least satiating foods.”

Satisfying, satiating foods that prevent hunger between meals have two important characteristics:

Foods with water and fiber provide bulk that makes us feel full, but the water in the food adds no calories and the fiber adds few calories.  Whole plant foods are often high in water and fiber and high in nutrients, making them ideal foods for both weight loss and good health.  Processed foods usually have little fiber, little water and few nutrients, making both short-term and long-term weight loss difficult.

Leading dietary authorities support the importance of fiber and the need to eat foods with low calorie density (i.e., low in calories for their weight) such as fruits and vegetables in a successful weight loss program:

The USDA in a report titled “Dietary Energy Density and Body Weight: A Review of the Evidence” reviewed major studies on the relationship between calorie density (aka energy density) and weight loss/weight loss maintenance. The report concluded that there was “strong and consistent evidence in adults that dietary patterns that are relatively low in ED [energy density] improve weight loss and weight maintenance.” The report concluded:

“The Dietary Guidelines for Americans, 2010 encourages consumption of an eating pattern low in ED. An eating pattern low in ED is characterized by a relatively high intake of vegetables, fruit, and dietary fiber and a relatively low intake of total fat, saturated fat, and added sugars. The 2010 DGA noted that consuming an eating pattern low in ED may help to reduce calorie intake and improve body weight outcomes. The 2010 DGA also noted that eating patterns low in ED may be associated with improved overall health, including a lower risk of type 2 diabetes in adults.”

The American Heart Association, in an article titled “Fiber Up, Slim Down” on its website, concurs with the USDA on the importance of a high-fiber diet for weight loss:

“Losing weight can be a frustrating experience if you feel hungry all the time.  Did you know you can curb your appetite — and your frustration with weight-loss efforts — by increasing the amount of fiber you eat?

High-fiber foods may help you lose weight by helping you feel full on fewer calories.  A healthy diet of lower-calorie foods and regular physical activity is your best strategy for achieving a healthy weight – and maintaining it. …

High-fiber foods often require more chewing and may take longer for your stomach to digest. This can help your body recognize that it is full, before you start eating more food. Diets rich in whole grains and fiber have been associated with better quality diets and decreased risk of cardiovascular disease.”

The CDC (Centers for Disease Control and Prevention) in a research review titled “Can eating fruits and vegetables help people to manage their weight?” concluded that:

“[R]eplacing foods of high energy density (high calories per weight of food) with foods of lower energy density, such as fruits and vegetables, can be an important part of a weight management strategy. …

People may not limit what they consume based on calories alone. Feeling full is one reason that people stop eating. Short-term studies indicate that the volume of food people eat at a meal is what makes them feel full and stop eating, rather than the calorie content of the food.”

Until you learn how to reduce and prevent hunger, weight loss and long-term weight loss maintenance will be difficult. In a pamphlet titled “Eat More, Weigh Less? How to manage your weight without being hungry”, the CDC says:

“Have you tried to lose weight by cutting down the amount of food you eat? Do you end up feeling hungry and not satisfied? … You can cut calories without eating less nutritious food. The key is to eat foods that will fill you up without eating a large amount of calories. … Research shows that people get full by the amount of food they eat, not the number of calories they take in. … Foods that have a lot of water and fiber and little fat are usually low in calorie density.  They will help you feel full without an unnecessary amount of calories.”

The Academy of Nutrition and Dietetics, the largest organization of food and nutrition professionals in the United States, agrees on the importance of fiber for weight loss and good health. Their advice:

“Focus on the big picture—achieving overall good health—not just short-term weight loss. … Get plenty of fiber from fruits, vegetables, beans and whole grains. Fiber can help you feel full longer and lower your risk for heart disease and type 2 diabetes.”

An article on WebMD titled “High-Fiber Diets and Weight Loss” summarizes the case for fiber:

“When it comes to losing weight, one simple piece of advice may be more helpful than all the diet books, calorie counting, and portion measuring put together: Eat more fiber.

A recent study … added to a growing body of evidence that people who eat more fiber tend to have a healthier body weight.

While high-fiber foods tend to be healthy (think: fruit, veggies, whole grains), what proved equally important was that this kind of diet was easier to stick to…

How exactly does fiber guard against hunger pangs? Simple: It fills your stomach, stimulating receptors that tell your brain that it’s time to stop eating.”

To help you choose healthy foods with a low calorie density, get a copy of our FREE Calorie Density Food Guide containing the calorie density of 177 common foods. The foods are divided into 5 main categories:

For each of the 177 foods, the typical serving size is listed, the number of calories in a serving, the weight of the serving in grams (a gram = 1/28th of an ounce) and the calorie density of the food (calories divided by grams). For example, a 1-ounce dinner roll has 84 calories and weighs 28 grams for a fairly high calorie density of 3.0. A one-cup serving of minestrone soup has 82 calories and weighs 241 grams for a low calorie density of only 0.3 calories per gram.

The foods, serving sizes, calories and weights are based on the USDA’s Nutritive Value of Foods. The compilation and arrangement of the 177 foods is unique, copyrighted and not available anywhere else. It is useful for seeing at a glance which foods have a low calorie density and are likely to keep hunger at bay and promote weight loss.

To receive this free, 177-food, calorie-density list, type in your email address and click the ‘Please send me your FREE Calorie Density Food Guide’ button. A PDF copy of this list will be sent immediately to your email address.

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Authors who advocate a healthy, whole-food, plant-based diet often propose meal plans with a great variety of meals that change every day. This makes it difficult to keep all the required foods on hand. It’s best to keep things simple. Start out with a simple, unvarying daily meal plan of whole foods and stick with this meal plan for several weeks. Simplifying your diet reduces stress and creates peace of mind. You don’t worry about what to eat. Instead food preparation and clean-up become easy and automatic.

The National Weight Control Registry (NWCR) is a major, ongoing study of strategies for maintaining long-term weight loss. Over 10,000 members have enrolled in the study. The average member had lost about 66 pounds when they joined and had kept the weight off for over 5 years. The NWCR has found that adopting a meal plan that stays the same day after day makes it much easier to eat a healthy diet and to lose and maintain weight loss. A 2005 study by Raynor et al of NWCR members reported:

“At entry into the registry, registry members completed a food frequency questionnaire from which amount of variety consumed from different food groups was assessed. … Registry members reported consuming a diet with very low variety in all food groups, especially in those food groups higher in fat density. … These results suggest that successful weight loss maintainers consume a diet with limited variety in all food groups.  Restricting variety within all food groups may help with consuming a low-energy diet and maintaining long-term weight loss.”

Once the habit of eating healthy whole foods is established and the meal plan perfected, many different types of vegetables, fruits, beans, nuts, seeds, vinegars, spices and other foods should be added for more variety.

Another reason that adopting a healthy diet may fail is that proposed recipes and meals are often not sufficiently quick, easy and convenient to prepare. For a weight loss and permanent diet to be adopted and followed, it must be able to compete with the standard American diet for ease and convenience.

One of the goals of the Healthy Weight Loss Made Easy meal plan is to show you a way to make healthy meals fast and easy—easy to shop for, easy to prepare, and easy to clean up. One of the reasons that obesity, type 2 diabetes and other diseases have become so prevalent may be that unhealthy, processed food is so convenient.

Processed convenience foods and restaurant meals make eating almost effortless. What can be more convenient than a bag of candy or cookies or chips?  You just open it, eat however much you want and put it in the cupboard, ready for snacking whenever you feel hungry. Like the sale of convenience foods, restaurant sales have increased greatly in recent decades. What could be easier or more convenient than a pizza from a pizza delivery company, hamburgers and fries from a drive-through restaurant or a full-service meal from a traditional restaurant?

Many people believe that eating a healthy diet requires spending a good deal of time shopping for produce that may quickly spoil, preparing and cooking meals and cleaning up afterwards. Authors who advocate a healthy diet often provide recipes that require a good deal of time to shop for, prepare and clean up.

It can be hard to stick with a healthy, whole-food, weight loss maintenance diet when time is short and less healthy but much easier alternatives exist.  You may sometimes feel that you have no practical choice but to eat a diet of processed foods even if it’s not the best choice.

Healthy Weight Loss Made Easy makes food preparation and clean-up extremely fast and easy by taking full advantage of two of the greatest culinary inventions of the modern age: microwave ovens and frozen vegetables.

Frozen vegetables and fruits are great for convenience since they come washed and cut. Also frozen foods have a long shelf life and very little waste. They are usually cleaned, cut and flash frozen within hours of being picked and are often more nutritious than fresh. Convenience and good health can be combined by taking full advantage of frozen vegetables, microwave ovens and healthy convenience foods.

Commitment to a healthy diet can be fragile. In time temptations and social pressures can challenge the strongest resolution. To maintain commitment there must be a sustained, ongoing program which reinforces the benefits and advantages of a healthy diet until the new way of eating becomes routine and habitual.

The Healthy Food Made Easy program includes a simple, entertaining, step-by-step program of reading, audiobooks and videos that makes it much easier to adopt and follow a healthy diet until it becomes automatic and habitual. Most of the books, audios and videos are available online or from your public library. A few of the books should be purchased so they can be underlined, annotated and reread.

This motivational strategy is not based on willpower or inspirational slogans. Rather it is a learning program which over a period of days and weeks reinforces the benefits of a whole-food, plant-based diet and makes it much easier to adopt a healthy diet that can revolutionize your health and energy and make losing excess weight possible and permanent.

The Healthy Weight Loss Made Easy program also describes other motivational strategies which make permanent adoption of a healthy diet easier. Some of the other motivational tools that are discussed:

The Healthy Weight Loss Made Easy program describes a practical way to adopt and follow a healthy diet. The program is a 54-page PDF.  PDF stands for Portable Document Format. PDFs allows documents to be delivered easily over the Internet using the free Adobe Reader. If you do not already have the Adobe Reader installed on your computer, you can install a free copy by visiting or googling “adobe reader”.

The PDF is divided into 3 parts. Part 1 is a 16-page introduction that includes the following headings: introduction … warnings and disclaimers … the standard american diet … prevention and reversal … whole plant foods … animal foods … why diets fail … a satisfying diet … a convenient diet … an unvarying diet … an inexpensive diet … a low-salt diet.

Part 2 is 17 pages and titled Staying Motivated. Part 2 describes a practical, sustained program of reading, listening to audiobooks and watching videos to learn about and reinforce the benefits and importance of adopting and following a healthy diet. Other motivational strategies are also discussed.

Part 3 is 21 pages and titled Food and Exercise. Part 3 provides clear, detailed instructions for preparing satisfying meals designed to promote healthy weight loss with little or no hunger. Healthy Weight Loss Made Easy focuses on foods that are high in nutrients and fiber and low in calories … vegetables, fruit, beans, whole grains, nuts and seeds … bulky, nutrient-rich foods that promote weight loss with minimal hunger.

Pictures and descriptions of the frozen foods, produce items, nuts and seeds, beverage items, spices and other recommended foods are provided. Recipes are given for five meal bowls as examples of recipes to use in your daily meal plan. A detailed food data spreadsheet is provided for each meal bowl that lists foods, serving sizes, calories, nutrient breakdowns, stores, product prices and costs per serving.

The cost of the recommended foods is very affordable with the estimated cost of each meal bowl provided. References to outside sources provide online videos with reasons for including many of the program’s foods. A section on exercise describes studies which show that even a low-intensity exercise program provides significant health benefits.

The most important reason to adopt a healthy weight loss diet and to maintain weight loss permanently is not to improve your looks. The most important reason is to protect and improve your health and the health of your family.

Epidemics of obesity and type 2 diabetes have followed the adoption of the modern diet of processed  foods. Disability and much personal suffering have been the result.

According to the Centers for Disease Control and Prevention in an online article titled “The Health Effects of Overweight and Obesity”:

“People who are obese, compared to those with a normal or healthy weight, are at increased risk for many serious diseases and health conditions, including the following:

Healthy Weight Loss Made Easy provides a unique motivational program of reading, audiobooks and videos and other strategies to help you adopt and follow a healthy diet. Food preparation is radically simple and convenient requiring only a few minutes each day to assemble, heat and clean up.

The Healthy Weight Loss Made Easy weight loss program has a 60-day money-back guarantee. If you are dissatisfied for any reason you are entitled to a full refund on request. Your purchase is also backed by ClickBank’s guarantee of quality customer service. Healthy Weight Loss Made Easy and ClickBank will be happy to help you if there is any problem with your purchase.

Healthy Weight Loss Made Easy can be contacted at support [at] ClickBank can be contacted at 1-800-390-6035 during business hours (Mountain Time) or through Live Chat at

If you have any questions you can email me at Chris [at]

ClickBank is the retailer of products on this site. CLICKBANK® is a registered trademark of Click Sales, Inc., a Delaware corporation located at 917 S. Lusk Street, Suite 200, Boise Idaho, 83706, USA and used by permission. ClickBank’s role as retailer does not constitute an endorsement, approval or review of these products or any claim, statement or opinion used in promotion of these products.

Affiliates Page – Promote Healthy Weight Loss Made Easy on your website.Terms of Use and Privacy Policy © 2017 Christopher Crennen

Click here to get Free Calorie-Density, Weight Loss Food Guide. Weight Loss Made Easy. at discounted price while it’s still available…

All orders are protected by SSL encryption – the highest industry standard for online security from trusted vendors.

Free Calorie-Density, Weight Loss Food Guide. Weight Loss Made Easy. is backed with a 60 Day No Questions Asked Money Back Guarantee. If within the first 60 days of receipt you are not satisfied with Wake Up Lean™, you can request a refund by sending an email to the address given inside the product and we will immediately refund your entire purchase price, with no questions asked.

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