So delicious, so effective!

Cutting-edge food science reveals that weight loss is not based on calorie restriction, but on eating more foods that contain bioactives, plant compounds that transform our cells to fight fat. William Li, M.D., says, “Adding the right foods to your life can heal your metabolism and get you to your next level of health and weight loss.”

An easy way to harness the power of bioactives is by following Dr. Li’s new six-week “MediterAsian” plan, adding naturally slimming foods from Mediterranean and Asian cuisine to your meals. “You will quickly begin feeling and seeing the difference,” says

Dr. Li. “It is very doable and allows you to partake in foods you enjoy.” To start, simply follow the advice below for weeks 1 and 2. Then, if you want to take the plan even further, keep going with weeks 3 to 6:

WEEKS 1 & 2: EAT MORE SLIMMING PLANTS

During a two-week jump start, you’ll add bioactive-rich plant foods like beans, fruits, veggies, nuts, seeds and teas to your normal diet. Avoid fried and ultra-processed foods, added sugar and artificial sweeteners. Dr. Li advises drinking the health “trinity”: water, green tea and black coffee.

Each day you’ll enjoy a light, fiberrich breakfast such as fruit and eggs. For lunch and dinner, you’ll pair protein (like fish or chicken) with plant-based superstars like navy beans, asparagus, beets or mushrooms. “Try to eat as wide a range of bioactive foods as possible over the course of a week—aim for three different foods each day that you didn’t eat yesterday,” says Dr. Li. When in doubt: “Fresh foods are the backbone of MediterAsian eating.”

WEEKS 3 TO 6:

CHANGE UP YOUR MEAL TIMING

For the next four weeks, you’ll continue eating bioactive superfoods, boosting results by adding intermittent fasting, a timing trick proven to melt away fat. Dr. Li explains, “Eat your first meal of the day at least 1 hour after waking up. This is when you ‘open’ your eating window. Then you ‘close’ your eating window when you finish dinner.” By not noshing later in the evening, Dr. Li says, “You give your metabolism more time to burn fat while you’re not eating.”

Try these moves to amp slimming…

Chew slowly

MediterAsian cultures stay slim, in part, by savoring their meals. Japanese research in Scientific

Reports finds that people who chewed their food for a full 30 seconds before swallowing burned more calories

during digestion than those who ate faster. Mindfulness is also linked to changes in the nervous system that enhance metabolism in fat cells.

Add ‘white space’ to meals

With the help of bioactives, you’ll be getting more craving-quelling nutrients, so you may find you need less food. “Start with modest portions, leaving some white space on your plate,” says Dr. Li. “Listen to your body and stop eating when you are satisfied, but before you are full.” He adds, “The Japanese saying Hara hachi bun mi, ‘Stop eating when your belly is 80% full,’ is good advice.”

WEEKS 6+: SLIM FOR LIFE!

You can increase results by shortening your eating window or skipping two meals a week. Dr. Li says, now is the time to try exercise, get better sleep and lower stress to take full advantage of the body-transforming nutrients you’ve been eating. And if you get off track, simply restart the program. He explains, “The goal is to have a lifelong method to improve your metabolism while fighting fat.”