The Lean: A Revolutionary (and Simple!) 30-Day Plan for Healthy, Lasting Weight Loss

by Kathy Freston

Overview

If you've ever dieted, you've undoubtedly worked very hard to achieve results -- only to experience the frustration of seeing the pounds creep back on. Now Kathy Freston reveals her secret: losing weight doesn't have to be a struggle, and it can last. With this book she shares the powerful concept of The Lean -- a radically effective and practical 30-day plan -- and shows you how to make and commit to small diet and lifestyle changes that, over time, can yield significant results. One step a day -- swapping nondairy milk for cow's milk, eating an apple a day, having an afternoon power shake -- can kick-start your forward momentum, lead to ever more healthy choices, and bolster your progress. On The Lean plan, readers can experience sustained, healthy, and permanent weight loss of 1-3 pounds per week -- plus increased energy, improved digestion, clearer skin, and renewed purpose. The Lean offers not only the means to a truly leaner frame, but also the little push we all need to get on the path to lasting change. Complete with exercises, recipes, and powerful testimonials.

Product Details

ISBN-13:	9781602861749
Publisher:	Hachette Books
Publication date:	03/20/2012
Sold by:	Hachette Digital, Inc.
Format:	eBook
Pages:	352
File size:	2 MB

About the Author

Kathy Freston is the author of eight books, including the New York Times bestsellers The Lean and Quantum Wellness. Kathy appears frequently on national television, including Charlie Rose, Ellen, Dr. Oz, and Good Morning America. Her work has been featured in Vanity Fair, Harper's Bazaar, Self, W, and Fitness. She has been a regular contributor to the Huffington Post.

Table of Contents

Introduction xi

Day 1 Drink Water. Lots of Water 1

Day 2 Have a Hearty Breakfast 7

Day 3 Eat an Apple 15

Day 4 Clean Out the Cupboards, and Just for Today, Say No to Your Poison 21

Day 5 Go a Little Nuts 25

Day 6 Trade Your Milk and Butter for Plant-Based Versions 32

Day 7 Put a Little Flax on It 40

Day 8 Do a Deep Dive for Five 43

Day 9 Switch Up Your Drinks 49

Day 10 Make Your Lunch without Animal Products 57

Day 11 Take Your Vites 68

Day 12 Add In Some Exercise 77

Day 13 Change Up Your Cheese 88

Day 14 Eat a Superfood 98

Day 15 Love Yourself a Little 107

Day 16 Toss Up a Big Bowl of Love, a.k.a. Salad 113

Day 17 Make Some Cashew Cream 118

Day 18 Take the Animals off the Dinner Plate 122

Day 19 Have a Little Fun 136

Day 20 Pump It Up 145

Day 21 Connect the Dots about Where Food Comes From 156

Day 22 Blend Up a Power Smoothie 162

Day 23 Back Away from Sugar 166

Day 24 Start Seeing Your Weight Loss as Real! 174

Day 25 Juice It! 182

Day 26 Eat Lower on the Glycemic Index 187

Day 27 Cut the Oil 194

Day 28 Do Something Purposeful 201

Day 29 Schedule Your Day 205

Day 30 Make Progress, and Don't Worry about Perfection 216

What to Eat: Suggestions and Recipes 225

Shopping and Resource Basics 301

Recipe Index 315

General Index 321

Acknowledgments 331

What People are Saying About This

From the Publisher

Andrew Weil, MD, New York Times bestselling author of Spontaneous Happiness
“Kathy Freston has been a steady source of reliable, practical advice about health. In The Lean,she presents a sensible plan to jump-start weight loss and improve well-being. I recommend this book.”

Dean Ornish, M.D., Founder and President, Preventive Medicine Research Institute, Clinical Professor of Medicine, University of California, San Francisco, and author of The Spectrum
“Kathy Freston is one of the most powerful and effective health educators on the planet. If you want to lose weight and keep it off in a sustainable, healthy, and beautiful way, read The Lean.”
Neal D. Barnard, MD, President, Physicians Committee for Responsible Medicine and Adjunct Associate Professor of Medicine, George Washington University School of Medicine
“Abundant scientific research has convincingly shown that the approach Kathy Freston brings to her readers is the most effective way to reach your goal weight …The Lean puts this breakthrough into practice with a simple, step-by-step, can’t-fail guide. Kathy’s guidance is easy to understand, beautifully structured, and so encouraging that you’ll reach your goals more easily than you could ever have imagined. Our clinical studies and those of other research teams have shown how powerful a diet change can be. The Lean now makes it available to everyone.”

Editorial Reviews

Andrew Weil, MD, New York Times bestselling author of Spontaneous Happiness
“Kathy Freston has been a steady source of reliable, practical advice about health. In The Lean,she presents a sensible plan to jump-start weight loss and improve well-being. I recommend this book.”

From the Publisher

New York Times best-selling author Freston (Veganist: Lose Weight, Get Healthy, Change the World) has created a 30-day plan designed to ease readers into a vegan lifestyle. Billed as a way to lose weight, the book describes one small step to take each day to incorporate new behaviors into a healthy lifestyle, thereby crowding out the old, unhealthy behaviors. Each day builds on the previous one; readers may find some behaviors easy to adapt to (e.g., drink water, take vitamins, love yourself a little) and others more difficult (e.g., trade milk and butter for nondairy alternatives, take the animals off the dinner plate). Freston suggests replacing dairy and meat products with plant-based alternatives such as soy, almond, and rice milk and cheese as well as processed soy products such as "plant-based turkey" and "chik'n." The last portion of the book contains sample menus and recipes as well as a resource list of cookbooks and videos. VERDICT For those interested in losing weight and simultaneously adopting a vegan diet, this is an easy-to-follow plan. As with all diets, individual results may vary.—Pauline Baughman, Multnomah Cty. Lib., Portland, OR

Library Journal

There’s a wealth of accessible information and prescriptions in Kathy Freston’s latest healthy-eating book. She’s a writer with a talent for supporting her recommendations with chatty data and personal stories. The book’s formula, which suggests that people add only one new eating or lifestyle habit per day, makes getting started less daunting, allows early success, and provides time for people to warm up to the more radical diet suggestions. While Karen White’s pacing is initially too slow and deliberate, her flawless theatrical enunciation finds its rhythm quickly. Her performance never loses its dramatic quality, but she still sounds right at home with this author’s casual writing style. It’s a tribute to White’s talent that she can produce such a polished performance without taking the focus away from the material. T.W. © AudioFile 2012, Portland, Maine

DECEMBER 2012 - AudioFile