FOUR STAGES TO THE MATOL DIET Stage 1 Follow Stage 1 until you’ve reached 80% of your weight loss goal. How do you calculate the supplies you need? Simple. What is your weight loss goal? Let’s say 30 pounds. 80% of 30 pounds is equal to 24 pounds. You’ll be on Stage 1 until you’ve lost all 24 pounds. How much time will it take? At the rate of 3-4 pounds per week for women and 5-7 pounds per week for men, that would be approx. 6 weeks for a woman and 3.5 weeks for a man. STAGE 1 Breakfast: 1 Matol Diet food of your choice with tea or coffee with a maximum of 1 ounce (30 mL) of milk per day (artificial sweetener permitted) Lunch: 1 Matol Diet food of your choice with vegetables (refer to select list) Supper: 7 ounces of chicken/fish/seafood OR 5 ounces of lean meats with vegetables (refer to select list) Snack: 1 Matol Diet food of your choice, after supper Important Notes Season to taste with sea salt as the Matol Diet is low in sodium Drink at least 8 glasses of water per day (8-oz 250 mL each) Never more than one of the Matol Diet cakes, pancakes, oatmeal and bar, as these are higher in carbs. We call these Matol Diet Treats.  If, during the first 3 days of the Matol Diet, you cannot contain your hunger, you can safely reach for an additional 1 or 2 Matol Diet foods, just don’t have more than one Matol Diet treat per day. The only other time you should reach for more Matol Diet foods is in replacement of when you cheat, which ought to be as little as possible. The Recommended Food list Lean cuts of beef, veal, pork and lamb: filet, flank, lean ground, sirloin, tenderloin, roast, round, rump, sirloin  Giblets (poultry) and offal (beef, pork, etc.): heart, liver, sweetbreads, kidneys, etc. Poultry: skinless chicken, turkey, quails, wild birds Fish: bass, brill, cod, devil fish, gudgeon (blob), haddock, hake, halibut, perch, pike, ray, salmon, shark, smelt, red snapper, sole, swordfish, trout, tuna, turbot, whiting   Seafood: clams, crab, lobster, mussels, oysters, scallops, scampi, shrimp, squid, etc. Select Vegetables List One portion per meal (up to 2 cups): Asparagus, beet greens, broccoli, cabbage (collard, green, Nappa, red, Savoy), cauliflower, celeriac, fiddle heads, garlic, leeks, mushrooms, onions (raw only), shallots (raw only), Swiss chard turnip, zucchini. Unlimited: alfafa sprouts, bok/pak choy, celery, cucumber, daikon, fennel, salad (all varieties), radish, seaweed, soy bean sprouts, spinach. Once or twice a week, no more:  1/2 avocado, Brussel sprouts, eggplant, 2-3 hearts of palm, peppers, sauerkraut, snow peas, string beans (yellow and green), tomatoes and squash (summer). . Not permitted during Stages 1 and 2 of the Matol Diet, because of their high sugar content: artichokes, corn, potatoes, peas, carrots, parsnips, beets, pumpkins and winter squashes, sweet potato and yams. Note: A portion of vegetables is up to two (2) full cups, approximately. Raw is best, from a nutritional standpoint, with its pure enzymes, but you can also steam, roast, braise, boil or sauté them very lightly in a non-stick pan or in a little drizzle of olive oil. You can also braise them in the over at 420 degrees F (205 C) for a few minutes, just until they begin to caramelize. Then, serve them with a little sprinkle of sea salt and crushed pepper and a splash of fresh lime or lemon. Discover the joys of simple cooking. You can also jazz up your oil with hot chili peppers, cumin, curry, rosemary, ginger, whatever you like. Not permitted during Stages 1 and 2 of the Matol Diet, because of their high sugar content: artichokes, corn, potatoes, peas, carrots, parsnips, beets, pumpkins and winter squashes, sweet potato and yams. Note: A portion of vegetables is up to two (2) full cups, approximately. Seasonings There are endless possibilities to vary the taste of your foods. Sea salt, pepper, garlic, fresh or dried ginger, zest of lemon or lime, your favorite spices, fresh or dried herbs, chili peppers, curry, curcuma, hot mustard or hot mustard powder, wasabi powder, even soy or tamarind sauce, sparingly, and the list goes on. You can vary the taste of your Matol Diet puddings with cinnamon, nutmeg, a drop of rose water, fresh ginger, unsweetened coco powder, and again, the list goes on and on. The vegetables at lunch and supper are not optional. The lean cuts of meat, poultry, fish or seafood, when indicated, are not optional, either. The Matol Diet has been calibrated with specific foods and nutrients at specific times throughout the day to produce specific results in the body. Follow it faithfully and you’ll see quick results. Don’t let sugared gum, condiments and commercial salad dressings spoil your efforts. Feeling hungry, queasy? Hang in there. Some of you may experience some carbohydrate withdrawal symptoms in the first three days of the Matol Diet: hunger, mild nausea, headache and fatigue. Don’t panic. Hang in there. Know that it will soon pass. It’s simply your body calling out for its sugar fix. Just relax, sit down for a minute, breathe deeply and drink a large glass of water. Above all, be confident in the knowledge that your body is receiving all of the nutrients it needs in order to function optimally and that on Day 4 of the Matol Diet, the cravings, if any, will drift away and in their place you’ll experience a satiety and energy like never before. Knowledge is power Here are other potential symptoms you ought to be aware of. Know that muscle cramps and dehydration are a sign of lack of salt, water, potassium and magnesium. Be sure to take all of your Matol Diet supplements rigorously. They are your assurance of your well-being during the length of the Matol Diet. If you’re constipated, eat more fiber-rich vegetables and drink more water. Go for a walk after your meals. Physical activity helps activate the metabolism. Irregular weight loss can be attributed to a number of things. Are you menstruating? If so, your body is retaining water and the weight loss will not show until after your period. Could also be a hidden cheat: condiments, salad dressings, beverages, gum whose ingredients are carb or fat-based. Be rigorous. Read labels carefully.   What happens if you cheat? Don’t beat yourself up and lose confidence. Simply acknowledge it, remind yourself why you committed to the Matol Diet in the first place and get right back on track. Stage 2 You’ll be on Stage 2 until you’ve lost the remaining 20% of your weight loss goal. STAGE 2 Breakfast: 1 Matol Diet food of your choice with tea or coffee with a maximum of 1 ounce (30 mL) of milk per day (artificial sweetener permitted) Lunch & Supper: 7 ounces of chicken/fish/seafood OR 5 ounces of lean meats with vegetables (refer to select list) Snack: 1 Matol Diet food of your choice, after supper Important Notes Season to taste with sea salt as the Matol Diet is low in sodium Drink at least 8 glasses of water per day (8-oz 250 mL each) Never more than one of the Matol Diet cakes, pancakes, oatmeal and bar, as these are higher in carbs. We call these Matol Diet Treats.  Stage 3 By the time you reach Stage 3, you will have lost 100% of your weight loss goal. Congratulations! Now is the time to have faith in the knowledge that you have given your pancreas a chance to rest and restore its ability to metabolize sugars properly. You will now begin to slowly reintroduce carbs into your daily diet, in the morning, so your body has the whole day to break down what in your case will be better carb choices and better fat choices. Stage 3 is only 2 weeks long. Knowing that the mind rules the body, banish all fears of regaining your weight back from your mind with positive affirmations: I am healthy. I am strong. I make the right food choices for every cell in my body to thrive. STAGE 3 Breakfast: 1 portion of protein (about 20 grams), example 1 or 2 eggs with 2 slices of lean ham OR 1 Matol Diet food PLUS 1 portion from each of the food groups (carbohydrates, fruits and fats). Lunch & Supper: 7 ounces of chicken/fish/seafood OR 5 ounces of lean meats with vegetables (refer to select list) Snack: 1 Matol Diet food of your choice Important Notes Season to taste with sea salt as the Matol Diet is low in sodium Drink at least 8 glasses of water per day (8-oz 250 mL each) Never more than one of the Matol Diet cakes, pancakes, oatmeal and bar, as these are higher in carbs. We call these Matol Diet Treats.  The 3 Matol Diet Food Groups Group #1 (Complex Carbs): 2 slices of whole grain bread, 2 oz (60 g) of whole grain, sugar-free cereal, 5 oz (150 g) of whole grain pasta, 5 oz (150 g) of whole grain rice, 5 oz (150 g) of cooked legumes, such as chick peas, lentils, pinto beans, etc., 5 oz (150 g) of corn, 1 medium potato. On occasion, once or twice a week on Stage 4 only, 4 oz (125 g) of cake, 2-3 cookies, 1 muffin, 1 pancake, preferably all made from unbleached, whole grain flour(s). Group #2 (Fruits): 1 apple, 2 apricots, 1 banana, 7 oz (200 g) of fresh berries (strawberries, blueberries, blackberries, raspberries, gooseberries, etc.), 10 cherries, 1 fresh fig, 1/2 grapefruit, 10 fresh grapes, 1-2 kiwi(s), 1 mango, 7 oz (200 g) melon (cantaloupe, honeydew, water, etc.), 1 nectarine, 1 orange, 7 oz (200 g) of papaya, 1 passion fruit, 1 peach, 7 oz (200 g) pineapple, 2 plums, 1 tangerine, etc. Be aware of the higher caloric/carb value of fruit juices and dehydrated fruits. For example: 10 grapes, raw = 36 cal/9 g carb 250 ml of grape juice = 163 cal/40 g carbs 125 ml of dried raisins (currants) = 230 cal/61 g carbs) Group #3 (Fats): 1 sugar-free plain yogurt, 1 glass of 2% milk (6 oz/180 ml), 1 oz (30 g) of low fat cheese (20% or less), 4 oz (120 g) of cottage cheese, 1 avocado, 15 ml (1 tablespoon) of seeds, such as  sunflower seeds, sesame seeds, pumpkin seeds, etc.), 30 ml (2 tablespoon) of nuts, etc. Variety is the spice of life! Stage 4 Stage 4 is for the rest of your life. It’s about conscious eating, conscious living. It’s about realizing that you truly are what you eat. It’s about reading and understanding the nutritional value of the foods you buy, about being in control of what goes into your mouth and into your body. It’s about deciding today which health issues you don’t want to be faced with in the future. It’s about healthy retirement, not spending your lifetime savings on medical bills. It’s about pushing back your expiration date and being alive and well to enjoy life to the fullest. It’s about quality of life, your life. STAGE 4 Breakfast: 1 portion of protein (about 20 grams), example 1 or 2 eggs with 2 slices of lean ham OR 1 Matol Diet food PLUS 1 portion from each of the food groups (carbohydrates, fruits and fats). Lunch: 7 ounces of chicken/fish/seafood OR 5 ounces of lean meats with vegetables (refer to select list) PLUS 1 portion of fats (Group #3) Supper: 7 ounces of chicken/fish/seafood OR 5 ounces of lean meats with vegetables (refer to select list) PLUS 1 portion of complex carbs (Group #1) PLUS 1 portion of fruits (Group #2) Snack: 1 Matol Diet food of your choice Important Notes In case of cravings, increase your consumption of protein (meat, eggs, Matol Diet foods). To determine how many grams of protein to consume each day, divide your weight in pounds by two. Season to taste with sea salt as the Matol Diet is low in sodium Drink at least 8 glasses of water per day (8-oz 250 mL each) Never more than one of the Matol Diet cakes, pancakes, oatmeal and bar, as these are higher in carbs. We call these Matol Diet Treats.    Learn to love better carbohydrates and the reasons why Carbohydrates are an important part of a healthy diet, essential for physical activity and for proper organ function. You’ll choose better carbs such as complex carbs, those whose sugar molecules are released slowly and progressively into your bloodstream, providing you with sustained energy and a long-lasting feeling of satisfaction. The best source of carbohydrates are fruits, vegetables, legumes and minimally processed whole-grains products — breads, cereals, pastas, flours — and whole grain  rice that deliver essential vitamins and minerals, fiber and a host of other important phytonutrients. These carbs actually slow down the release of sugar in the blood. You’ll explore different varieties of grains: wheat, barley, oats, millet, spelt, buckwheat, rye, pumpernickel, bulgur, wheat berries and quinoa. You’ll know that potatoes, corn, beets, peas, carrots, pumpkin have a higher glycemic index – that’s the amount of sugar in the food – and a higher glycemic load – that’s the impact of the carb on blood sugar levels – than that which is found in other  vegetables and because of that, they should be consumed in moderation, only once or twice a week. Simple carbohydrates are converted into blood sugar almost immediately, causing your glycemia to spike, which typically feels like a rush of energy, immediately followed by a slump in energy, which you should try to avoid. Examples of simple carbs are table sugar, fructose, honey, corn syrup or grape sugar. Simple carb foods combined with saturated fat typically lead to weight gain when consumed in the presence of an excess of insulin in the body. They’re not bad, just go real easy on both of them.  Learn to love better fats and the reasons why You’ll learn to love better fats because they are good for you. They actually lower your bad cholesterol (LDL) and increase the good cholesterol (HDL). Good fats are found in predominantly monounsaturated oils, such as olive oil, canola and peanut oil. Nuts and avocado are also excellent fats but because they are high in fat, they should  be consumed in moderation. Polyunsaturated oils, as well, are very good choices: corn, soybean, safflower, sunflower and cottonseed oils. You’ll eat fish at least three times each week because it’s rich in wondrous omegas that prevent platelets in the blood from clumping together and sticking to arterial walls in the form of plaque. You’ll select lean cuts of meats, choose low fat milk and low-fat yogurts and indulge in all of your favorite cheeses. Just make sure they’re the low fat variety, 20% or less. Go easy on the saturated fats Saturated fats are mainly animal fats from meats, seafood, whole milk dairy products (cheese, butter, milk, ice cream), poultry skin and egg yolks. (One egg a day does not increase risk of heart disease, according to Harvard scientists). Certain plants are high in saturated fats: coconut, palm and palm kernel oil. Why should you limit saturated fats? Because they raise total blood cholesterol more than dietary cholesterol and because they tend to boost both good HDL and bad LDL. The end result is negative. In the long run, saturated fats can clog up your arteries. So, limit your intake of saturated fats and keep those delicious ribs for rare occasions.  Ban trans-fats Which fats should be eliminated from your diet altogether and why? Trans fats. These hydrogenated fats alone cause 30,000 heart attacks annually in the U.S. Trans fatty acids are fats produced when liquid vegetable oils are heated in the presence of hydrogen. This process is called ‘hydrogenation’. The more hydrogenated an oil is, the harder it will be at room temperature. A spreadable tub-type margarine is less hydrogenated and has fewer trans fat than a stick margarine. Avoid most margarines, except for Smart Balance, a tub-type spread made with plant sterols with very high cholesterol-lowering properties. As well, avoid all vegetable shortening, partially hydrogenated vegetable oils, deep-fried foods, like onion rings and French fries, many commercial snack foods, like chips, many fast foods and most commercial baked goods not only because they raise the bad cholesterol and lower the good cholesterol but because they contain chemical substances that have been shown to cause cancer. The good and not so good food combinations Conscious eating is also about being  f o r e v e r  mindful of those food combinations that will provide you with maximum energy and vitality and help you be free of sugar addiction.   Ideally, mix the carb-protein-fat food combination for breakfast, fat-protein food combinations at lunch, with fiber-rich vegetables, of course, and carb-protein food combinations preferably at supper to prepare your body for rest and relaxation. Examples of fat-protein combinations are a Ceasar salad with grilled salmon or chicken on top (just go real easy on the dressing!), a ham and cheese omelet with vegetables or meat patties with a knob of blue cheese served with vegetables and salad. Examples of carb-protein food combinations for supper are any lean meat, poultry, fish or seafood with rice, corn, pasta, legumes or bread. If all three are on your plate for lunch and supper, make one – you know which one – much smaller, proportionately. For example, if you’re having spaghetti with meat sauce in the evening with a green salad, you can add parmesan cheese. Just do so in moderation: a sprinkle not a mound! You can have a fruit for dessert at lunch and supper or a low-fat dessert, once a day. You’ll keep simple carbs and saturated fat food combinations to a minimum in an effort to remain at your best, free from sugar addiction. Remember that it’s the combination of foods that leads to a dysfunctional pancreas and weight gain in the first place. Smart choices You will choose these healthy food combinations for their tremendous health benefits, not only for the physical energy they provide you with but for their psychological benefits as well, and for the fabulous shape they keep you in. The emotional highs and lows of a high fat, high carbohydrate diet will become something of the past which you will not want to feed again, literally. You must cheat once a week Eating candy bars, chips, pizzas, macaroni and cheese, Fettucini Alfredo, French fries, cheeseburgers and pastries made from refined flours need to be clearly recognized as ‘cheating' to be indulged without guilt, once a week. You heard right. It’s not only OK to cheat once a week, we urge you to. Your body needs to know that it doesn’t have to store these types of foods and that more of them will come, on occasion. So enjoy. Just make sure that the very next day, you return to Stage 1 for one full day, with or without Matol Diet foods. The important thing is to follow a low carb diet for one full day following the day you cheated so as not to tax your pancreas and risk recreating a sugar dependency in your body. That’s how you can stay in control, always.   As you eat more nutritious foods, you’ll be less and less hungry, simply because, at long last, your grateful body will receive quality nutrition that fulfills each of its trillion cells. The empty calories of the past, high in simple sugars and saturated fats that caused only hunger and dissatisfaction, will become a distant memory. How committed are you? The Matol Diet protocol is non-negotiable. Think of it as a treatment. If a doctor prescribes a ten-day treatment of antibiotics and you only take half, your bacterial infection will not go away. The same principle applies to the Matol Diet. It’s a sort of ‘treatment’, with a beginning and an end. Followed faithfully, it is capable of transforming your body and your experience with food. It will reward you in ways unimaginable and bring out the very finest in you, both physically and emotionally.  The Matol Diet. The natural way to free your body, free your soul. Dial in to the Matol Diet Support Call every Thursday at 8 PM ET 1-800-606-5915 code: 6933402#  Click here for personal Matol Diet Daily Meal Planners and Progress Charts