THE NASRAWY METHOD

10 Steps to Permanent Weight Loss Without Dieting

Step 1: Base Your Diet on Unprocessed Starchy Foods (70–80% of Your Plate)
Starches like potatoes, rice, beans, and oats are the foods that actually keep you full. They’re the foundation of effortless weight loss — because they let you eat until satisfied without gaining weight.

Step 2: Eat Fruits & Vegetables, But Don’t Overdo It
Fruits and vegetables bring color, nutrition, and variety, but they aren’t filling enough to sustain you on their own. Balance is key — starches do the heavy lifting, veggies and fruits round it out.

Step 3: Occasionally Enrich Your Diet with Higher-Calorie Foods
Foods like tofu, pasta, avocado, or bread can add pleasure and flexibility without derailing results — if used sparingly. The key is knowing how to layer them in so cravings don’t sneak back.

Step 4: Eliminate Animal Foods
Animal products drive weight gain and chronic disease. Removing them clears the way for lasting fat loss and vibrant health.

Step 5: Avoid Nuts, Seeds, and Oils During Weight Loss
These are the hidden calorie bombs that make “healthy eating” backfire. Cutting them (for now) is one of the fastest ways to accelerate results.

Step 6: Salt is Okay in Small Amounts
Food should be enjoyable. A sprinkle of salt on top helps you stick with this way of eating long term — without harming your results.

Step 7: Minimize Concentrated Sugars
A little sugar, honey, or maple syrup is fine. The key is that sweet taste comes from whole fruit first, not processed sugar.

Step 8: Move Your Body Daily
Walking or gentle activity supports weight loss, but the real change happens in the kitchen. Exercise is the complement, not the main driver.

Step 9: Get Enough Sleep
Rest resets your appetite and helps keep cravings in check. Lack of sleep can undo even the best eating habits.

Step 10: Take a Daily Vitamin B12 Supplement
The only supplement you truly need on this method. One small habit that protects your long-term health.

Follow these 10 steps for effortless weight loss, optimal health, and long-term success. No more dieting, eat as much as you want, no restrictions!

(If you're ill or on medication, consult a doctor before making diet or exercise changes).