Just some good news in my practice. I saw a patient about 2 months ago.
He had all the qualifications for Metabolic Syndrome (i.e. obesity, high cholesterol, high sugar, high triglycerides, and high blood pressure). Seems to be a plague of this in our country. Anyway, I gave him recommendations to lose weight and exercise.
Guess what I recommended? I would have given him simplefit.org if I had known it existed back then but his diet is almost exactly what Kevin is recommending. The only big difference is I told him that if he had to absolutely do the bread, dairy aka processed junk then he needed to eat his protein and veggies first. Here we try to avoid those all together heh.
His workout I put him on a 4 round circuit of 15 exercises at 10-15 reps doing whole body. Including pushups, pullups, squats, deadlifts, bench, overhead press, curls, tricep press etc.