Healing and losing weight: these are the two characteristics of Dr. Murray’s synergistic diet, a healthy and balanced diet that allows us to lose 10 kg in 10 weeks, and significantly improve our health.

Nicknamed ” the voice of Natural Medicine, ” Dr. Michael T. Murray is one of the most famous US naturopaths.

His book “The magic of food” was published in Italian with the title ” The synergistic diet ” and teaches how to eat to detoxify the body and get rid of excess fat.
It is called synergistic because it is a combination of better eating habits and supplementation aimed at both weight loss and the reduction of systemic inflammation of the body.

In this article we see both the actual diet and the supplement recommended by Dr. Murray to lose up to 10 kg in 10 weeks, therefore in two and a half months.

THE SYNERGIC DIET OF DOCTOR MURRAY

The synergistic diet consists of a series of rules to be implemented in order to lose weight and get back to health. It is based on a combination of the Mediterranean diet, the Okinawan diet and the Nordic diet.
Let’s see the rules together and on page two we see an example plan and for those who also want to buy the book in Italian to have more detailed recipes and menus.

Rules of the synergistic diet

1. Reduce the amount of salt, also avoiding canned products or ready-made soups that are generally rich in salt.
2. Take a multivitamin from natural fruits and vegetables, such as Juice Rite .
3. In the morning, drink a drink made with water and a measuring cup of freeze-dried vegetables such as Superfood Mix Detox Bio with the juice of half a lemon.
4. Take a quality omega3 supplement to balance omega6 fatty acids.
5. Eat 7 portions of fruit and vegetables a day, including 4-5 of vegetables and 2-3 of fruit. Avoid those with a high glycemic load, such as carrots or beets, if you already eat bread, tubers or cereals.
6. Reduce the overall glycemic load of meals (see diagram on page two) and eat every three hours at least, not earlier.
7. Drink two to three liters of water a day.
8. Choose lean sources of protein, low in saturated fat.
9. Make a diet as varied as possible, especially in the colors of fruit and vegetables, which must recall the rainbow.
10. Choose a pleasant activity to counteract a sedentary lifestyle.

In addition, there are two supplements recommended for those who want to lose weight by Dr. Murray, as he explains in his seminars.

1. One is Alpha Lipoic Acid , indicated for those who start from an altered blood sugar condition or pre-diabetes.
2. The other is a fiber-based supplement that reduces hunger, improves bacterial flora and reduces abdominal visceral fat, aka PGX, which you can find on Amazon as Natural Factors – PGX or ask for it at the pharmacy.
   Let’s see on page two where to find the synergistic diet book and a sample diet scheme.