Are sugar substitutes safe, and how much of them can I consume each day?

There are many safe sugar substitutes that can help people lose weight by reducing calories while allowing them to enjoy the taste of sweetness. The government has deemed all the artificial sweeteners on the market safe for normal consumption. We recommend consuming artificial sweeteners in moderation; a few servings a day is perfectly acceptable. You can choose whichever artificial sweeteners you like. But remember: If you are trying to reduce your cravings for sweets, artificial sweeteners are not the answer. Try to satisfy your sweet tooth with foods that are naturally sweet, such as fruits and fruit juices.

What kinds of supplements are recommended to help speed up weight loss?

We do not recommend taking any over-the-counter appetite suppressants or weight-loss medications. It is much healthier to adopt a lifestyle of healthy eating habits and regular physical activity, and to learn to control your appetite. These weight-loss aids are a Band-Aid approach to losing weight. They are generally ineffective, and some can even be dangerous. Your eating plan is designed to provide all of the essential vitamins and minerals. However, it's a good idea to take a daily multivitamin/mineral for nutritional "insurance."

I want to include dairy into my diet, but I have a hard time tolerating it. Is there anything I can do?

Individual tolerance to dairy can vary. Some people suffer from lactose intolerance, and should strictly avoid all foods containing lactose. Others have a limited tolerance, meaning they can enjoy dairy in small amounts. If you have lactose intolerance, look for non-dairy, calcium-enriched foods and supplements to meet your daily allowances. If you have lactose sensitivity, choose cultured yogurts, aged cheeses, and lactobacillus milk. Try small amounts of dairy along with other foods, and gradually increase the amount of dairy as tolerated. Three servings a day of dairy, along with a reduced-calorie diet, have shown promise in speeding up weight loss.

How do I control my hunger so that I don't binge on high-calorie foods?

Including protein and fibre in all your meals and snacks is an excellent way to control hunger. Fibre from foods such as fruits, vegetables, whole grains, and beans, acts like a sponge to fill up your belly. And protein sticks around in your stomach longer than any other major nutrient, keeping hunger at bay for hours. Good sources of protein include seafood, nuts, low-fat dairy products, and lean meats.