21 Day Weight Loss Kickstart PDF Download Book

21 Day Weight Loss Kickstart PDF

Description of 21 Day Weight Loss Kickstart PDF

21 Day Weight Loss Kickstart PDF: For years, Dr. Neal D. Barnard has been at the forefront of cutting-edge research on what it really takes to lose weight and restore the body to optimal health. Now, with his proven, successful program, in just three short weeks you’ll get fast results-drop pounds, lower cholesterol and blood pressure, improve blood sugar, and more. With Dr. Barnard’s advice on how to easily start a plant-based diet, you’ll learn the secrets to reprogramming your body quickly:

Appetite reduction: Strategically choose the right foods to naturally and easily tame your appetite.
Metabolism boost: Adjust eating patterns to burn calories faster for about three hours after each meal.
Cardio protection: Discover the powerful foods that can help reduce cholesterol nearly as much as drugs do in just weeks.

Whether you are one of the millions who are anxious to get a jumpstart on weight loss or who already know about the benefits of a plant-based diet but have no idea how or where to start, this book is the kickstart you’ve been waiting for. Complete with more than sixty recipes, daily meal plans for the 21-day program, tips for grocery shopping, and more, this book will teach you how to make the best food choices and get your body on the fast track to better health.


“Dr. Barnard’s 21-day program will change the way you eat and live. The research is cutting-edge, the recipes are delicious, and the eating plan is simple as can be. This book is the kickstart you need to finally lose weight and get healthy.” –Rory Freedman, #1 New York Times bestselling coauthor of Skinny Bitch

“Get ready to transform the way you think about food, and get ready to change your life” -Alicia Silverstone, author of the New York Times bestselling The Kind Diet

“Dr. Barnard is a brilliant visionary, one of the leading pioneers in educating the public about the healing power of diet and nutrition.” -Dean Ornish, MD, author of Eat More, Weigh Less

“Jump in and begin The 21 Weight Loss Kickstart! You’ll have a new-found relationship with healthy foods that can revolutionize your health forever more.” -Rip Esselstyn, author of the New York Times bestselling Engine 2 Diet

“Dr. Barnard’s plan is about eating better- not eating less; about finding health, as well as losing weight. The recipes look as tempting as the counsel is trustworthy. This is dietary guidance at its best.” -David L. Katz, MD, MPH, FACPM, FACP, Director of Yale University Prevention Research Center

“You want to look and feel better than ever? This is the 21 Day Weight Loss Kickstart PDF for you! Easy to understand information, a well laid out plan, and best of all, delicious food! No one makes plant-based eating more accessible. Dr. Barnard, you’ve done it again!” –Marilu Henner

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The Authors

Neal D. Barnard, MD, FACC, is perhaps the world’s most respected authority on vegan diets. He is a faculty member of the George Washington University School of Medicine and President of the Physicians Committee for Responsible Medicine. Dr. Barnard is editor-in-chief of the Nutrition Guide for Clinicians, a nutrition textbook given to all second-year medical students in the U.S. He is also editor of Good Medicine, a magazine with a circulation of 150,000. He is the New York Times bestselling author of Dr. Neal Barnard’s Program for Reversing Diabetes and The 21-Day Weight-Loss Kickstart, among many others.

Dimensions and Characteristics of 21 Day Weight Loss Kickstart PDF

    • Publisher ‏ : ‎ Grand Central Life & Style; Reprint edition (March 5, 2013)
    • Language ‏ : ‎ English
    • Paperback ‏ : ‎ 368 pages
    • International Standard Book Number-10 ‏ : ‎ 0446583820
    • International Standard Book Number-13 ‏ : ‎ 978-0446583824
    • Item Weight ‏ : ‎ 10.4 ounces
    • Dimensions ‏ : ‎ 5.25 x 1 x 8 inches
    • Best Sellers Rank: #32,135 in Book

Download Link 1 21 Day Weight Loss Kickstart PDF

Top reviews

Alex Urena

May 2, 2019

I’ve read books from Neal Barnard, he makes things extremely easy to understand. The diet is vegetarian, but if you apply the principles outlined, results will come. I’ve followed the diet outlined in his book 21 Day Weight Loss Kickstart PDF “ The Negative Calorie affect” and lost 40 pounds. Then I got off the diet, went back to eating meats, and other really fatty foods, and ballooned up to 238 pounds. My blood pressure was out of control, as well as my cholesterol, so I decided to take control of my health. I’ve been following the diet for about 2 months, and now weight 208 pounds, and still losing weight. My goal is 179 pounds, and I’ve made this way of eating a complete lifestyle change. Give it a try, follow the easy principals, it might change your life for the better!

April 14, 2012

Today is my 21st day (April, 14 2012).

I am one of those people who can stick to a diet, but can’t lose weight. I’ve tried everything out there. One some diets I’ve even gained weight (the 90s Ornish plan with dairy, Nutrisystem, Atkins) while family members have lost weight eating the same exact things. 21 Day Weight Loss Kickstart PDF explained WHY I didn’t lose or even gained weight on diets and what I could do that was different and might offer me some success. I thought I was doomed to feeling and looking lousy, and am so grateful I was wrong.

I lost 6 lbs in three weeks, steadily, easily. If I can lose 6lbs with my stubborn metabolism, then I would guess most people might have even greater success.

I was never hungry, and at the end of each day I’d lie in bed thinking how nice it is to have a sensation of satiety but not to feel bloated, starved, or guilty. To have enjoyed–really enjoyed–my food and felt healthy, had more energy, and been more comfortable in my body and my clothes. I have been craving this kind of feeling on a deep level, but have never been able to figure out how to effect it in my life.

At first, I found the plan a little intimidating. But if you can make it through the first day you can make it through 21 days. Day 2 is even easier, and by the end of the first week you won’t even have to think about it.

My retired mother went on it with me, and she had no problem with it either. She is a diabetic and controls her diabetes very carefully with diet. She said her blood sugar fluctuated more than normal the first few days, but then stabilized nicely and she hasn’t had a problem since then and is really enjoying being able to eat a wider variety of foods now, including some things she just couldn’t eat at all before. She has high cholesterol and I will update when she has her next lipid panel. No significant effect from this diet on her renal or fibromyalgia problems, but perhaps that will change over time. I am hypoglycemic, and do very well on this eating plan in that regard.

Yes, it’s vegan. For 21 days. You are not committing to veganism for life, just to see how you feel when you eliminate certain types of foods and increase other types. This diet will not make you start wearing Birkenstocks, join PETA, or grow out your armpit hair. I have no intention of becoming a vegan for ethical or political reasons. I do think that the vegan way of eating presented in 21 Day Weight Loss Kickstart PDF, however, is based on sound science, and, most importantly, has worked for me.

I will probably start re-incorporating animal products at some point. I travel, I live in a rural community where there are sources for animal products where I know what they were fed and how they were treated. I don’t have a need to totally commit to veganism for life, but for now, this works.

I feel great. I thought feeling and looking good were gone with my youth, but I have more energy now that I can remember having in a decade. I never feel bloated. I never feel hungry. My mood has been naturally elevated as a result of this eating plan (this is NOT a diet). Meal prep can be as simple or complex as fits your lifestyle. I no longer feel my joints aching at the end of the day, even though I am much more active every day now.

I am able to eat foods on this plan that I’ve thought for years would be off limits for me forever. I have really, truly enjoyed my food for the first time since I can remember. Food has become more delicious and I never feel deprived or hungry or feel like it’s a struggle to stick with the plan.

Most supermarkets have products you can use to adapt recipes. There are a few things your supermarket might not carry, like nutritional yeast, but if you can’t get them at a local Whole Foods or health food store, you can order them on . Try the frozen foods section of your grocery store and look for brands like Boca, Morningstar, or Amy’s for meal components (like veggie burgers or meat substitutes) or entire frozen meals. Keep lettuce and tortillas on hand for quick wraps when you need to eat on the run. Amy’s makes a great vegan frozen bean burrito and also a good rice crust vegan cheese pizza. Daiya cheese substitute is the best I’ve found, but I hardly felt the need to substitute for cheese after the first week. Cashew and nutritional yeast cream (sounds weird, but it’s great) is so good and fabulous on salads or veggies or sandwiches. I found many foods in my supermarket as well as Whole Foods to be appropriate, but when I went to Trader Joe’s after learning how to read labels, I was amazed at how much fat and sodium was packed into the products there, so I would not recommend shopping there for most of your food if you have other choices.

The book gives a good shopping list and suggestion for new things to try–follow that list for your first week as you explore this way of eating and you should be able to learn how to navigate your supermarket and kitchen in new ways.

Get rid of the mentality of deprivation and allow yourself to EAT, enjoy, and feel satisfied and feel good about being in your own body.

Buy a vegan cookbook or if you don’t want to spend the money, google “vegan lowfat recipe blog” and you will find lots of recipes and cooking tips. It takes a bit of adjustment, but really not that much. There are great ways to substitute for meat and dairy. One caveat: meat and dairy substitutes are NOT meat and dairy. They don’t taste like meat and dairy and if you expect them to then you will be disappointed. They will, however, satisfy your cravings for those tastes and textures if you give them a chance. And then somewhere along the line you may even discover you no longer even crave them all that much. Along with sugar, fats, and a slew of other things that may be slowing down your weight loss, sapping your energy, and slowly and subtly chipping away at your health.

The book doesn’t call for exercise, but after about a week, my activity increased because I had so much energy I just HAD to do more. It’s been wonderful, and my productivity has increased greatly.

If you want to make excuses and continue as you are, or if you want someone to do the work for you, then don’t buy this book. It is not for you, and you will be disappointed. If you are willing to do the personal work for 21 days to see what a radical (but really not very difficult) positive dietary change can do for you, I highly recommend 21 Day Weight Loss Kickstart PDF.

21 Day Weight Loss Kickstart PDF is for people with a high level of personal responsibility and desire to explore changes that may positively impact their lives. If that’s you, then invest in this book, and good luck to you.

There are some good you tube videos featuring Dr. Barnard. doesn’t allow external links, but you can do a youtube search on “Dr. Neal Barnard Part 1” and the parts 2, 3, and 4.

UPDATE: May 6 2012
Went for a regular physical. My cholesterol, although not in the danger zone before the diet, is now down about 50 points on this diet. Triglycerides are down, too, and my cholesterol ratio is 2.4. I’m pretty pleased. I wish I could get my daughter to try this.

UPDATE: May 26, 2012
My mother had a lipid profile done. In two months on the diet her cholesterol is down 72 points. No cholesterol medicine could get her below 200, but this diet did. We are hoping to get her down another 30-40 points so she can get off the meds altogether. She’s down a size in her clothes. We watched “Forks Over Knives” and “Fat Sick and Nearly Dead” this month, which although we needed no motivation as the plan is easy once you lose your cravings, were both motivating and inspirational.

I am still doing well. Lost a couple more pounds (10 total on the diet–1 clothing size), eating even less processed foods, and feeling even better. Bags under my eyes are gone, and the dark circles that made me look old and tired are not completely gone, but are much less noticeable. My skin looks and feels better. I have absolutely no desire to eat off plan. When I get the rare urge to indulge, I am perfectly able to do it within the parameters set by Dr. Barnard for healthy eating. Traveling was a bit difficult, but I did it with a little extra planning and preparation.

I burned out my magic bullet mixer so I splurged and bought a Vitamix and it makes whole foods preparation a lot easier and some things just come out so much better than in a plain blender. Soups, smoothies, and hummus are much smoother and creamier in the Vitamix and make it easier and tastier to get in lots of fresh fruits and vegetables. A crock pot is helpful for soups and bean dishes.

I initially turned up my nose at folks who said their tastes changed and food tastes better, but guess what–it does. I liked fruits and veggies just fine before this, but now there’s a much greater pleasure in eating them that I can’t quite describe.

I am not at all sorry that I bought 21 Day Weight Loss Kickstart PDF and tried what Dr. Barnard suggests, I am only sorry I didn’t start this years ago.

UPDATE: April 2013.

I’m down about 20 lbs, and fit into my old clothes. I’ve never felt at all deprived and eat until I’m well satisfied every day. My cholesterol is down to 134 and my BP is down to normal as well.

Cooking is easy, and once I figured out a few things, traveling and eating this way is not a problem at all.

UPDATE: December 2013.
Still going strong. I’m down about 35 lbs total, and nearly 4 sizes. I feel great. I’ve been working with a plant-based doctor and my chronic fatigue is gone.

My mother, who is pushing 70, is off ALL of her meds, including the BP meds she’s been on since she was 35. She’s been at her goal weight for quite some time and is full of energy. We also got Barnard’s newest book, and have incorporated some of those suggestions as well.

Eating like this is second nature and we no longer really think about it much. I no longer fear I’m going to balloon back up to my previous weight. No yo-yoing anymore.

Still on a whole foods, plant-based diet and still doing well.


September 12, 2017

I bought this book it sounded good , I’ll try anything. But after I sat down and started reading it I realized this guy is talking vegan.!! The cover didn’t say anything about vegan.! I thought, There’s no way I’m going starve and spend $ on weird food. Then I started reading it just for the heck of it. Everything he says about vegan makes perfect sense. And he has done the research to back it up.By the time I went to stand back up off the couch I was a vegan. And haven’t starved, spent money on weird food, or looked back since! It’s been a month and the pounds are falling off, i have yet to have my blood or blood pressure re-checked yet (which were so bad they require medicine) but i’m guessing they will be better after getting rid of my gross saturated fat bad habits!!
Breath free

December 2, 2018

I was given the name of this book by a friend. We both had rather high LDL cholesterol numbers and were looking for an alternative to taking statins. The information in this book is great plus my LDL went from 225 down to 147 in three weeks. Following this lifestyle was not easy but I feel so much better and have just gotten used to eating in a different way. Plus I lost 20 lbs. Stick to it! You won’t be sorry. My doctor is very happy with the results as well. NO STATINS!!
Holly Foote

July 30, 2017

This is an excellent book. Everyone should buy this and follow this kickstart weight loss plan. I only had about 6 lbs to lose, and I lost 4 over the three weeks. The most important part, though, is that I am now eating so much better and I feel so much better. I have energy as soon as I wake up and I am always ready to fall asleep at night. I used to only get about 4 to 5 hours of sleep and sometimes not even that, but now I can sleep for eight hours easily and wake up ready to go. This is the best book I have ever purchased and I highly recommend everyone getting it and following the recipes he provides. It will change your lif, I promise. You will also lose weight. I am 5’5″ and I weighed 133 when I started the plan but I really wanted to be about 6 lbs lighter. I lost 4 in the three weeks and because I walked everyday as well, I saw a reduction in my waist size that I did not expect with just 4 lbs. Get the book. You will be so glad you did.

March 27, 2020

Dr. Barnard has spent his life researching how food affects the human body. He probably knows more than anyone on earth about how it all works. The United States Government backed his study into how food affects late onset diabetes and then changed the food pyramid to match his excellent research. I guarantee if you throw away all animal products, meats, fish, dairy, eggs etc. You will see pounds drop off and feel better-be able to do more than you ever have in your life. I am 72 and have been on Dr. Barnard’s diet for almost 15 years. I look like a female even at my age without a ‘belly’ or ‘giant hips’ and I feel well enough to hit the gym 4 or 5 times a week. It is a real testimony from a woman in her later years with osteo arthritis (which has improved significantly with Dr. Barnard’s book on Foods that Fight Pain) who couldn’t be more thankful. My husband says that he is so glad I changed the way we all eat because it has helped the whole family.

21 Day Weight Loss Kickstart PDF

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