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Reversing Obesity
Self-Discovered Weight-Loss Method llustrated
Authored by Dr. RK

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MAIN ARTICLE
WEIGHT-LOSS DIET (LEVEL-I)

   Initial Instructions
   Breakfast (OPTION-I)
           Recipe
           Calories & Nutritional Information
   Breakfast (OPTION-II)
           Recipe
           Calories & Nutritional Information

  
Pre-Workout Meal (Egg-White Omelet with Veggies)
           Recipe
           Calories & Nutritional Information
   PREPARATION:
Egg-White Omelet with Veggies
   Additional Instructions
   How to Minimize the Salt & Oil Consumption
   EXERCISE EVERY DAY

   Post-Workout Meal (OPTION-I)
           Recipe
           Calories & Nutritional Information
   Post-Workout Meal (OPTION-II)
           Recipe
           Calories & Nutritional Information

  
Cottage Cheese (Dry-Curd) Is Good for Weight Loss

   Post-Workout Meal (OPTION-III)
           Recipe
           Calories & Nutritional Information

   Evening Meal/Dinner (OPTION-I)
           Recipe
           Calories & Nutritional Information

   Evening Meal/Dinner (OPTION-II)
           Recipe
           Calories & Nutritional Information

   In-Between Meal Snacks (I, II, III & IV)

   TOTAL CALORIES BEING CONSUMED

   MY WEIGHT LOSS JOURNAL
      
[When I tried weight-loss diet level-I]

 WEIGHT-LOSS DIET (LEVEL-II)
 Best Weight Loss Program That Worked

   Introductory Comments
   Breakfast
           Recipe
           Calories & Nutritional Information

   Pre-Workout Meal (Egg-White Omelet)
           Recipe
           Calories & Nutritional Information

   How to Make the Boiled Egg White &
       How to Peel the Shell of the Boiled Egg

   Post-Workout Meal
           Recipe
           Calories & Nutritional Information

   Eat More Organic Green Cabbage
   Evening Meal/Dinner
           Recipe
           Calories & Nutritional Information

   In-Between Meal Snack (KAMUT PUFFS)

   TOTAL CALORIES BEING CONSUMED

  
MY WEIGHT LOSS JOURNAL
      
[When I tried weight-loss diet level-II]

   IMPORTANT WEIGHT-LOSS TIPS

 APPENDIX-A: HOW TO COUNT CALORIES
  Concept of Calories
  Food Calories of Nutrients
  EXAMPLE CALCULATION-I
      How to Calculate Calories Offered by A Food Item
  EXAMPLE CALCULATION-II
     
How to Calculate Calories of a Meal On Dinner Plate
      Distribution of Fat, Protein & Carbohydrate
  Nutritional Information of Liquid Egg Whites
  Accurate Carbohydrate Counting
     
Is the Deduction of Fiber from Carbohydrate Necessary?
  REFERENCES



 APPENDIX-B: EAT WHOLE FOODS ONLY
 AVOID PROCESSED FOODS & REFINED FOODS
  Whole Foods
  Examples of Whole Foods

  Processed Foods
  Examples of Processed Foods

  Refined Foods
  Examples of Refined Foods

  Reasons Why You Have Fat in the Belly
  Nutrients are Needed for Human Body Survival
 
Simple Carbohydrates Vs Complex Carbohydrates
  Good Carbs Vs Bad Carbs
  Recommendations on How to Lose Weight
  REFERENCES



 APPENDIX-C: APPLE CIDER VINEGAR
 
History of Vinegar as a Health Food
  Vinegar Versus Apple Cider Vinegar
 
How Vinegar is Made by Yeast and Bacterial Fermentation
 
How Apple Cider Vinegar With Mother is Made at Home
  Two Brand Names for Organic Apple Cider Vinegar
  How to Consume Apple Cider Vinegar
  LISTEN TO
THE HEALTH EXPERTS & HEALTH WRITERS
      1. How Does Apple Cider Vinegar Help You Lose Weight?
      2. Pectin Present in Vegetables & Fruits Helps Weight Loss
      3. ACV Improves Blood Sugar Control and Speeds Up Weight Loss
      4. Three Ways Apple Cider Vinegar Benefits Weight Loss
      5. What Does ACV Do to Make You Lose Weight?
      6. Ten Uses for Apple Cider Vinegar for Great Health
      7. Six Proven Benefits of Apple Cider Vinegar
      8. Seven Side Effects of Apple Cider Vinegar
      9. Can You Lose Weight Taking Apple Cider Vinegar Pills?

  This Is What I Have Done
  This Is What You Should Do
  REFERENCES



 APPENDIX-D: PURIFIED WATER
 
Drink Purified Water (Not Tap Water)
  What is Purified Water?
  Primo Premium Drinking Water
  How Do You Know That
      The Water You Drink Is Indeed Purified?
  Acceptable TDS Level for Drinking Water
  Can You Use Brita & Zero Water Units?
  How Drinking Water Speeds Up Weight Loss?
  The Water Report:
      How 8 Glasses of Water Per Day Fights Weight Gain?
  REFERENCES



 APPENDIX-E: BODY MASS INDEX (BMI)
 
What is Body Mass Index (BMI)?
  Formula to Calculate Body Mass Index (BMI)?
  How Would You Know Your Excess Body Weight?
  Sample Calculation of BMI & Excess Body Weight
  Limitations of BMI Formula
  Body Fat Percentage
  Waist Circumference
  REFERENCES


 

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After Losing 40 Pounds and 12 Inches Around The Waist
Dr. RK Reveresed His Obstructive Sleep Apnea!
Dr. RK Carefully Explained His Rapid Weight Loss Method in This Book!
Proof That Sleep Apnea Can Be Reversed By Losing Weight!
                   
Date Desat Index Highest SpO2 Lowest SpO2 Mean SpO2 Waist Weight Weight BMI (Kg/m 2) Assessment
Normal 0 to 4 Events/hr 96% to 99% 90% to 99% 96% to 99% < 34" < 70 Kg < 155 Lb 18.5 to 24.9  
                   

 Overnight Oximetry Test Results Without CPAP by Independent Respiratory Services (IRS), Burnaby, BC, Canada

07-Feb-2015

 First Diagnosed With Moderate Sleep Apnea (Desaturation Index=22.7 Events/hr).

07-Feb-2015 22.7 98% 75% 94.60% 44" 86 Kg 191 Lb 30.5 Obese
19-Feb-2015 17.3 98% 71% 94.10% 44" 86 Kg 191 Lb 30.5 Obese
                   

 Overnight Oximetry Test Results Without CPAP by Mainland Sleep Diagnostics Ltd, Burnaby, BC, Canada

06-Apr-2015 23.6 100% 69% 94.90% 44" 86 Kg 191 Lb 30.5 Obese
07-Apr-2015 28.0 99% 76% 95.10% 44" 86 Kg 191 Lb 30.5 Obese
                   
28-Dec-2015 6.9 98% 87% 95.90% 37" 78 Kg 173 Lb 27.6 Overweight
29-Dec-2015 7.2 100% 84% 96.10% 37" 78 Kg 173 Lb 27.6 Overweight
30-Dec-2015 8.4 99% 83% 95.90% 37" 78 Kg 173 Lb 27.6 Overweight
                   
29-Mar-2016 4.8 100% 88% 96.30% 36" 77 Kg 171 Lb 27.3 Overweight
30-Mar-2016 2.9 99% 89% 96.20% 36" 77 Kg 171 Lb 27.3 Overweight
31-Mar-2016 4.6 99% 86% 95.70% 36" 77 Kg 171 Lb 27.3 Overweight
                   
18-Nov-2016 1.2 100% 91% 97.00% 33" 68 Kg 151 Lb 24.1 Normal
19-Nov-2016 1.3 100% 86% 97.00% 33" 68 Kg 151 Lb 24.1 Normal
                   

 Overnight Oximetry Test Results Without CPAP by Clinical Sleep Solutions, Burnaby, BC, Canada

29-Nov-2016 0.6 99% 89% 96.20% 32" 68 Kg 151 Lb 24.1 Normal

 
 
P.S.: CPAP Discontinued for 1 to 2 Weeks Prior to All Overnight Oximetry Tests.

     
                   
 

  Sleep Apnea is diagnosed by monitoring the oxygen desaturation index.

   
 

Desaturation Index

Assessment

      BMI (Kg/m 2) Assessment
  0 - 4 Events/hr Normal (No Sleep Apnea)       18.5 - 24..9 Underweight
  5 - 14 Events/hr Mild Sleep Apnea       18.5 - 24..9 Normal
  15 - 29 Events/hr Moderate Sleep Apnea       25.0 - 29..9 Overweight
  ≥ 30 Events/hr Severe Sleep Apnea       ≥ 30 Obese
                   
 

            Sample Calculation of BMI: My Height = 1.68 m; BMI = Weight (Kg) / Height (m) 2 = 86 / 1.68 2 =  30.5 Kg/m 2 = Obese

                   
 

Synopsis
As shown in the aforementioned table, when I was first diagnosed with the obstructive sleep apnea, my overnight pulse oximtetry test done on 07-Feb-2015 showed that my desaturation index was 22 events/hr. When I repeated the test on 07-Apr-2015, my desaturation index went up to 28 events/hr, which means I would soon be diagnosed with the severe sleep apnea (if the desaturation index is ≥ 30 events/hr, that indicates severe sleep apnea). With the severe sleep apnea, I knew that I could suffocate myself with the blocked airway, and could die in the sleep. I therefore took action and awakened the giant within myself. My extensive reading and research suggested me that "I need to lose weight fast." I am then committed to lose weight fast, and created my own weight-loss diet by incorporating the daily exercise. It was an uphill battle, but finally I have accomplished my weight loss goal after making drastic changes to my diet.

After losing 40 pounds of weight and 12 inches around the waist, naturally without ever using drugs or supplements, my body mass index (BMI) dropped from 30.5 (obese) to 24.1 (perfectly normal). The Oxygen Desaturation Index (ODI) from an overnight pulse oximetry test dropped from a high-risk 28 events/hr to a stunning 0.6 event/hr in 22 months, and reversed moderate sleep apnea. The CPAP therapy, being the best treatment available currently, controls sleep apnea and keeps the SpO2 level (percentage saturation of blood oxygen level) normal only during its usage. It is important to note that the CPAP does not cure sleep apnea. But weight loss cures and reverses obstructive sleep apnea.

However I must watch my weight every day and prevent it from regaining by exercising caution, self-discipline and high willpower. As long as I maintain my body weight normal, my obstructive sleep apnea should remain reversed.  

 
       

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Reversing Sleep Apnea

 

 

 

Reversing Insomnia


 

 
 


COPYRIGHT
 Copyright 2017 by the Author and  Prime Publishing Co.
 All rights reserved under International and Pan-American copyright laws.
This book "Reversing Obesity by Dr. RK" has been registered
under the
ISBN # ISBN 978-0-9731120-3-0.