BARNARD - The 21-day weight loss kickstart: boost metabolism, lower cholesterol, and dramatically improve your health

In accordance with the U.S. Copyright Act of 1976, the scanning, uploading, and electronic sharing of any part of this book without the permission of the publisher constitute unlawful piracy and theft of the authors intellectual property. If you would like to use material from the book (other than for review purposes), prior written permission must be obtained by contacting the publisher at permissions@hbgusa.com. Thank you for your support of the authors rights.

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The advice herein is not intended to replace the services of trained health professionals, or be a substitute for medical advice. You are advised to consult with your health-care professional with regard to matters relating to your health, and in particular regarding matters that may require diagnosis or medical attention.

Copyright 2011 by Neal D. Barnard, MD

Menus and recipes copyright 2011 by Jason Wyrick

Foreword copyright 2011 by Alicia Silverstone

All rights reserved. In accordance with the U.S. Copyright Act of 1976, the scanning, uploading, and electronic sharing of any part of this book without the permission of the publisher constitute unlawful piracy and theft of the authors intellectual property. If you would like to use material from the book (other than for review purposes), prior written permission must be obtained by contacting the publisher at permissions@hbgusa.com. Thank you for your support of the authors rights.

Grand Central Publishing

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First e-book edition: February 2011

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ISBN 978-1-4555-0054-3

A guided comprehensive lifestyle change Barnard motivates with promises of quick results.

Publishers Weekly

Delicious recipes Barnard comes up with creative, intelligent new ways to promote the healthful benefits of a plant-based diet.

Vegetarian Times

This is not a diet; its a way of eating and living that can transform your life. No one on the planet knows more about the benefits of a plant-based diet than Dr. Neal Barnard.

Dean Ornish, MD, author of The Spectrum and Dr. Dean Ornishs Program for Reversing Heart Disease

You want to look and feel better than ever? This is the book for you! Easy-to-understand information, a well-laid-out plan, and best of all, delicious food! No one makes plant-based eating more accessible. Dr. Barnard, youve done it again!

Marilu Henner

Jump in and begin the 21-DAY WEIGHT LOSS KICKSTART! Youll have a newfound relationship with healthy foods that can revolutionize your health forevermore.

Rip Esselstyn, New York Times bestselling author of The Engine 2 Diet

Dr. Barnards plan is about eating betternot eating less; about finding health, as well as losing weight. The recipes look as tempting as the counsel is trustworthy. This is dietary guidance at its best.

David L. Katz, MD, MPH, FACPM, FACP, director of Yale University Prevention Research Center

The Power of Your Plate

A Physicians Slimming Guide

Food for Life

Eat Right, Live Longer

Foods That Fight Pain

Turn Off the Fat Genes

Breaking the Food Seduction

A Nutrition Guide for Clinicians

The Cancer Survivors Guide

Dr. Neal Barnards Program for Reversing Diabetes

Power Foods for the Brain

A s you get started, let me mention two simple, but important points:

See Your Health Care Provider. If you are taking medication, are seriously overweight, or have any health concern, let me encourage you to work with a physician or other health care provider, and to follow his or her advice about all aspects of your medical care. This is not because changing your diet is dangerous. Just the opposite; a diet change can be very powerful for health. So powerful, in fact, that your doctor may need to change your medication regimen, or perhaps discontinue medications altogether. Do not do this on your own. Work with your health care provider to reduce or discontinue your medicines if and when the time is right.

Also, sometimes a new way of eating can make you feel so good and energetic that you might feel like really ramping up your exercise routine. But be careful. If you have been sedentary, have any serious health problem, have a great deal of weight to lose, or are over forty, have your health care provider check whether you are ready for exercise, and how rapidly to begin.

. And be sure to take a daily multiple vitamin or other reliable source of vitamin B12, such as fortified cereals or fortified soy milk. Vitamin B12 is essential for healthy nerves and healthy blood.

T his book has been a team effort, and I am very grateful to many people who made it possible.

The many participants in our research studies who changed their eating habits, stood on the scale, rolled up their sleeves, and met with our research team week after week helped us understand not only how to make dietary transitions powerful, but also how to make them engaging and fun. I also appreciate the many people who have written to me to let me know of their successes and challenges.

Unlike many nutritional programs, the one described in this book is based on carefully conducted research, and I am grateful to my colleagues at the Washington Center for Clinical Research and George Washington University for their collaboration, at the National Institutes of Health for their support for our diabetes research, and at GEICO for allowing us to assess how foods can promote good health in the workplace.

Thank you to Alicia Silverstone for inspiring our Kickstart participants, for writing the foreword to this book, and for being a wonderful example of kindness, compassion, and good health.

Nanci Alexander has revolutionized the world of restaurant eating through Sublime, her wonderful creation in Fort Lauderdale, and is a constant source of inspiration as well as a perfect role model.

Through her own teaching, Marilu Henner has helped millions of people, and she has helped enormously with the Kickstart and with our many efforts to improve nutrition for children.

I am deeply grateful to the many other celebrities, athletes, and innovators who have jumped in with their inspiration and encouragement, lent their expertise, and/or allowed me to quote them in this book: Brendan Brazier, Kris Carr, Rip Esselstyn, Rory Freedman, Kathy Freston, Bob Harper, Scott Jurek, Victoria Moran, John Salley, Sarah Silverman, and Persia White.

Thank you also to the medical and scientific professionals who taught me so much and have allowed me to share their insights: Dana Armstrong, RD; T. Colin Campbell, PhD; Brenda Davis, RD; Hans A. Diehl, DrHSc, MPH; Caldwell Esselstyn Jr., MD; Jay Gordon, MD; Bill Harris, MD; Ruth Heidrich, PhD; David J. A. Jenkins, MD, PhD; John McDougall, MD; Baxter Montgomery, MD; Dean Ornish, MD; and Walter Willett, MD, DrPH.