By the time you reach Stage 3, you will have lost 100% of your weight loss goal. Congratulations!

Important notes:

• Season your food with sea salt as the Matol Diet is low in sodium.
• Drink at least 8 glasses (250 ml/8 oz each) of water per day.
• Because of their higher carbohydrate content, limit the Matol Diet Treats (cakes, pancakes, oatmeal and chili) to 1 per day and the Matol Protein Bars to 1-2 per week.

Notice: The Matol Diet is not recommended for people with a dysfunctional liver or dysfunctional kidneys and women who are pregnant or breast-feeding. However, they can use the products as supplements. For weight reduction, use only as directed in the Matol Diet Plan. People with gastrointestinal conditions (colitis, Crohn's disease, diverticulitis, IBS, etc.) should not start the diet while symptomatic. People with chronic diseases should consult their health care provider before starting the diet.

DAILY REGIMEN OF NUTRITIONAL SUPPLEMENTS

Matol Km®: 2 tablespoons (30 ml), twice a day, at any hour, morning and night.

Optimum Omega-3: 3 capsules daily, at any time.

MegaVitamins: 4 caplets daily, with water, preferably in the morning.

Calcium & Magnesium: 1 tablespoon (15 ml) twice a day, with meals.

Note: If on medication, take vitamins and minerals 2 hours prior or 4 hours after with a little food.

THE RECOMMENDED PROTEIN LIST

1 portion = approximately 20 grams of protein (1 Matol protein food or other protein sources)

Animal source: 200g/7 oz of poultry, fish and seafood or 150g/5 oz of lean meats.

Lean cuts of beef, veal, pork and lamb and wild game: filet, flank, lean ground, sirloin, tenderloin, roast, round, rump
Giblets (poultry) and offal (beef, pork, etc.): heart, liver, sweetbreads, kidneys, etc.
Poultry: 2 eggs, 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.

Stage 4 Variations:

Plant source: 1 1/2 cups of beans, 2 cups of tofu, etc.
Beans: Red kidney, lima, lentils, broad, chick peas, etc.

SELECT VEGETABLES LIST

Unlimited: alfafa sprouts, bok/pak choy, celery, cucumber, daikon, fennel, salad (all varieties), radish, seaweed, soy bean sprouts, spinach.
One portion per meal (up to 2 cups): asparagus, beet greens, broccoli, cabbage (collard greens, nappa, red, savoy), cauliflower, celeriac, fiddle heads, garlic, leeks, mushrooms, raw onions and shallots, Swiss chard, green peppers, turnip, zucchini.
Once or twice a week: 1/2 avocado, brussels sprouts, eggplant, 2-3 hearts of palm, orange and red peppers, sauerkraut, snow peas, string beans (yellow and green), tomatoes and squash (summer).

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. 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. Be cautious of commercial condiments with hidden sugar content.

THE 3 FOOD GROUPS

Group 1: Healthy Carbohydrates: 2 slices of whole grain bread, 2 oz of whole grain sugar-free cereal, 5 oz of whole grain pasta, brown rice, cooked legumes (chickpeas, pinto, lentils, etc.) and corn, 1 medium potato. Stage 4 only: 2 pancakes, 1 medium muffin made from whole grain flour, etc.

Group 2: Fruits: 1 apple, banana, fresh fig, orange, nectarine, tangerine, peach, mango or passion fruit, 2 apricots or plums, 7 oz of fresh berries, papaya, melon or pineapple, 1-2 kiwis, 10 cherries or grapes, 1?2 a grapefruit.

Group 3: Healthy Fats: 1 sugar-free yogurt, 6 oz low fat milk, 2 oz low fat cheese (20% or less - exception: 4 oz cottage cheese), 1 avocado. Stage 4 only: a small handful of assorted nuts and seeds.

MODIFIED MATOL DIET PROTOCOL FOR TYPE 1 DIABETICS

Stage 1 and 2: In addition to following Stage 1 and 2, add 1 food item from each of the 3 food groups (healthy carbohydrates, healthy fats and fruits) once per day at any time to your daily menu.
Stage 3: In addition to following Stage 3, add 1 food item from each of 2 food groups (healthy carbohydrates and healthy fats) once per day at any time to your daily menu.
Stage 4: The same as Stage 4 of the Matol Diet.

Click here to download the Matol Diet Overview PDF

Click below to download PDFs of the
Matol Diet Daily Meal Planner, Progress Chart and Nutritional Facts Quick Reference

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