Dr Gullo Proven Weight loss plan in New York | Best Weight loss Health Program for Women and Men



by Dr. Stephen Gullo


FREE Eating Print


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Broccoli Soup

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Serves 6

At only 24 calories a cup, this soup is a nutrient-rich, satisfying alternative to creamed soups.

2 tablespoons vegetable oil
1 onion, peeled and finely chopped
3 garlic cloves, peeled and chopped
1 teaspoon dried marjoram or 1 tablespoon fresh
1 teaspoon dried thyme
1/8 teaspoon nutmeg
2 celery stalks, finely chopped
2 scallions, trimmed and coarsely chopped
1 1/2 pounds broccoli, washed and separated into florets and stems
6 cups vegetable stock or water
2 tablespoons minced fresh dill
Black pepper

1. Warm the oil in a large stockpot over medium heat. (Don’t let the oil get so hot that it smokes.) Add the onion and cook until it is translucent, then add the garlic, marjoram, thyme, and nutmeg. Sauté 3 minutes. Add the celery and scallions and cook 5 minutes. Add the broccoli stems and the stock, cover, and simmer 30 minutes.

2. Add the broccoli florets and cook 2 minutes. Remove from the heat and blend in a food processor or blender, adding the dill as it’s blending. Season with salt and pepper and serve.


Stay On Track In Your Weight Loss Journey

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Your weight loss journey could be one of the most frustrating, most challenging personal journeys you’d take on in life. But you know you want it. You know the rewards waiting for you at the end will make everything worth it.

To help keep you motivated, here are some things to keep in mind.

1. Stop Trying So Hard

Take it slow and easy. Don’t beat yourself up for your slips. Instead, look at them as reminders of the many challenging and rewarding steps you need to take. If you need to slow down, then do it. Just please don’t quit.

2. Stay Away From Super Skinny Models

Quit pinning photos of very skinny models. Research has found that doing so may actually hurt your progress. These images set unrealistic self-standards. Understand that you’re weight loss journey is your own personal journey. Be your own model.

3. Plan

A successful weight loss journey relies partly on how you plan it. I always encourage my clients to review their past food histories and from there build the necessary steps to take. This way past mistakes are not committed again.

4. Focus On The Now

Many of us wait until we achieve our ideal weight before we can finally say we’ve made it. What we fail to remember is that by just showing up today and deciding to move forward with your weight loss journey is already something to be proud of. So be proud of this moment, of this now.

5. Invite Healthy Into Your Life

Surround yourself with health. Ditch foods you are likely to abuse and instead replace them with healthier alternatives. Adjust your environment according to the lifestyle you want to lead.

Your weight loss journey can indeed become frustrating, but it’s also one of the most rewarding undertakings. So don’t give up. Trust in yourself. You’re doing great!



Cauliflower Pizza

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Everybody loves pizza! However, they’re usually packed with unnecessary calories and are pretty much against most of our weight loss strategies. The good thing is we don’t have to completely give up on this delicious food. Like what I always say: SUBSTITUTE, do not eliminate. This recipe substitutes the unhealthy ingredients of pizza so you can enjoy it guilt free.

1/3 large head cauliflower or 2 cups cauliflower crumbles
1/4 cup grated parmesan cheese
1/2 teaspoon dried oregano
1/2 teaspoon garlic
2 eggs
1/2 cup shredded part skim mozzarella

1. Break the cauliflower into florets and pulse until fine. Microwave uncovered for 2 minutes, lay out on a paper towed covered tea towel, and set aside to cool.
2. Preheat oven to 400 and line a baking sheet with parchment.
3. In a medium size bowl, lightly beat the eggs, add oregano, garlic powder, and salt and pepper to taste, and fold in parmesan.
4. Wring out all the moisture you can from the steamed cauliflower, add to egg mixture, and fold together. Roll out onto the baking sheet and form a 9’ circle pizza crust.
5. Bake for 20 minutes.
6. Remove from the oven and add sugar-free sauce and mozzarella.
7. Return to the oven and bake for additional 10 minutes.


Baked Salmon Steaks

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Baked Salmon Steaks

Serves 6

This elegant fish recipe is a snap to prepare and provides ample amounts of heart-healthy omega-3 fatty acids.

2 tablespoons olive oil
1 large onion, sliced
3 garlic cloves, minced
2 lemons, sliced
1 bunch fresh dill, minced
2 tablespoons finely chopped parsley
½ teaspoon black pepper
½ teaspoon salt
4 3- to 4-ounce salmon steaks

  1. Preheat the oven to 400°F.
  2. In a bowl, combine the oil, onion, garlic, lemons, dill, parsley, pepper, and salt. Place half of this mixture in a long baking dish, place the salmon steaks on top, then sprinkle the remaining mixture on the fish. Bake 30 to 40 minutes, or until the fish is opaque all the way through.

Weight Loss Tips Backed By Science

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Weight loss has become an “industry” in the USA. Unfortunately, the weight loss industry is full of fad diets and dieting tips that are not evidence based. And following these diet trends has been proven to be disadvantageous since they do not work in the long term. With these diets, you are more likely to go back to your earlier bad habits and regain the weight you have lost.

That is why it is important to be familiar with weight loss tips that are actually backed by science and research. Here are some of them.

1. Drink water, especially before meals

Drinking water can boost your metabolism by 24-30% over a period of 1-1.5 hours, helping you burn more calories.
(Source: “Water-induced thermogenesis”)

2. Green tea

Other than coffee (preferably black), another drink that aids in weight loss is green tea. Green tea has small amounts of caffeine, and it has been reported that caffeine works together with powerful antioxidants present in green tea called catechins in enhancing fat burning. (Source: “Green tea catechins, caffeine and body-weight regulation”)

3. Cut back on (added) sugar

It has long been established that added sugar is the worst component of the modern diet, and yet most people are still eating too much of it. Research has found that sugar consumption is strongly associated with the risk of obesity. So naturally, it helps to cut back.
(Source: “Consumption of high-fructose corn syrup in beverages may play a role in the epidemic of obesity1,2”)

4. Keep it spicy

Spicy foods like Cayenne pepper has Capsaicin which helps boost metabolism and reduce appetite.
(Source: “Effects of capsaicin…”)

Remember, be vigilant when picking up fad diets. An effective weight loss strategy is one that considers your unique food history and takes into account the foods you are most likely to abuse.


Peach Smoothie

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Fruit smoothies are a nutritious way of satisfying your ice cream cravings and getting your needed allotment of fruit. They can be made with just about any fruit and are a wonderful quick dessert on hot summer nights. For added calcium and protein, add 1/4 cup plain or flavored low-fat yogurt.

2 peaches, peeled and pitted
1 banana
1/4 teaspoon vanilla extract
Dash of ground nutmeg

1. Crush about 1/2 cup of ice (about 6 cubes) in a blender.
2. Add the other ingredients and blend until smooth


Keep the Weight Off With These Practical Tips

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For many, losing weight or maintaining the desired weight can be challenging, especially when the diets they subscribe to do not work in the long run. I am a believer in finding a weight loss strategy that works best for you, according to your unique weight loss history. And knowing the basics is a good place to start.

  1. Drink water (or calorie-free beverages): Hungry? Drink a glass of water first. Many people easily confuse thirst with hunger. If you tear into a bag of potato chips right away, you risk ending up with extra calories when all you really need is a glass of water. If water does not work, try flavored sparkling water or fruit-infused herbal tea.
  1. Think before snacking: You have to be choosy about what you snack on, especially at night when you decide to park yourself in front of the television after a long day at work. A lot of people easily fall into mindless snacking. Find a low-calorie snack if you can’t help it, or better yet, call it a day and give yourself a much-needed sleep.
  1. Don’t skip on protein: Protein helps fill you up and for a longer time too! Incorporate healthy protein into your diet like seafood, lean meat, egg whites, yogurt, cheese, soy, nuts, or beans.
  1. Shop (and stock) healthy: The food you have around the house could either make or break your weight loss goals. Be sure to shop healthy. Find healthier, low-calorie alternatives. And rid your pantry with foods that you have the tendency to abuse.

The above are just some of the many practical tips to help you in your weight loss journey. Losing weight is a commitment, a lifestyle change. The changes may be difficult for the first few days or weeks, but once you get used to the rhythm and you see the results, you will never look at weight loss the same way again.

Are there other tips you know? Share them in the comments below!

blender-gazpacho (1)

Blender Gazpacho

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Blender Gazpacho
Serves 6 to 8

Gazpacho is the ultimate summer soup—easy to make, easy to store, and delicious served chilled right from the refrigerator.

1 ½ pounds ripe tomatoes, peeled (6 to 7)
3 to 4 cups tomato juice or 1 22-ounce can plum tomatoes and 6 ounces tomato juice
2 garlic cloves, peeled
1 small onion, chopped
1 small cucumber, peeled and coarsely chopped
1 carrot, coarsely chopped
1 green pepper, seeded and coarsely chopped
2 parsley sprigs, coarsely chopped
4 tablespoons chopped fresh basil
Juice of 1 lemon
Salt and black pepper, to taste

1. Submerge tomatoes in boiling water for 1 minute; remove and peel.
2. Blend together all the ingredients in a blender until smooth.
3. Chill for several hours if possible. Adjust the seasonings to taste.
(The soup will keep in the refrigerator for 2 to 3 days.)