- Read “Fat Chance” or watch the video to understand what is going on here. Also read Gary Taubes “Why We Get Fat” and “Good Calories, Bad Calories”. Don’t blame yourself! There are dark forces conspiring against you! Really.
- Get two 1 quart water bottles. Get a source of filtered water (I use 5 gallon cooler bottles, easy to recycle and only costs me $6 a bottle). In order for the fiber to work, you must stay hydrated.
- Get a food processor, a decent vegetable peeler, a quality paring knife, and measuring cups. These will be your tools – wash them immediately after use so you will alway have access to them.
- Get a box of ziploc snack bags and sandwich bags. This is how you will keep portionable food like nuts and cereal.
- Get small bowls, no larger than 2 cups. I use pyrex glass bowls because they’re easy to wash, have a good lid, and last forever. Keep them washed.
- Eat the following whenever you feel like, and avoid feeling hungry:
- Non-starchy vegetables – the greener or more colorful the better. Stay away from corn. Steamed or raw. Hope you like carrots. Broccoli is a staple; so are green beans. Avoid canned, the veggies are overcooked and too much sodium is added.
- Fruit – whatever you want. Blueberries, strawberries, and other berries recommended. An orange every other day is okay.
- Nuts. Portion yourself, but almonds, walnuts, and sunflower seeds are good as a snack and as a salad topper. Portion out into ziploc bags. (note: sea salt is okay, you need some salt to stay regular)
- Brown rice. Portion this to under a cup, but have at least 2-3 times a week. Wild rice okay, too.
- Steel cut oats (or Irish oats) or grain mix cereal with >3 of sugar and <5 of fiber. No instant oatmeal. Berries or apples in this is awesome.
- Fiber One cereal. Find it when it is on sale and buy as many boxes as you can. Measure out one cup portions and put them in ziploc bags.
- Fish. Salmon is the best. Tilapia makes a good cheap dinner. Cans of tuna for lunch.
- Meat. Any kind. Skin and fat.
- Milk and cheeses, including string cheese. Easy though, I had to cut out the cheese snacking.
- Eggs. Yolk and all. I have three each morning with lots of bacon.
7. Make Pico de Gallo:
- Dice 1 tomato (seeded), 1 onion, lots of Cilantro, and a few cloves of garlic together (food processor makes this fast and easy). Add the juice of half a lime (this preserves it).
- Put in a storage bowl with a lid.
- One batch should last you for about a week. Use this in omelets, rice, and as a topping for meats and salads. With a little mayo, it makes a awesome tuna salad.
- Reduce the onions and add peppers and more tomato and you have a decent salsa.
8. Make Hummus:
- 3 cloves of garlic, minced
- 2 can of Chickpeas drained (15 oz) (organic low sodium) (reserve about 1/2 cup liquid)
- 1 large lemon, juiced
- 3 tablespoons of Tahini
- Some paprika
- 2 tablespoons of Olive Oil
- 1 tablespoon of Red Pepper flakes
- Dump into food processor chopper. Add chickpea liquid to get desired consistency.
- This goes good with carrot sticks and other vegetables. Hummus is your dipping friend.
9. Use Balsamic Vinegar and Extra Virgin Olive Oil for salad dressings and as a meat tenderizer. Also, spices and fresh herbs are your friend.
10. What to avoid:
- Sugar and all it’s hidden names. This includes honey, HFCS, and “natural” sweeteners.
- Anything with processed flour. Breads, unless you can find one with >3 sugar and <5 fiber and no processed flour. This also includes fried things with breading on them. I’ve cut out breads entirely.
- White rice
- Corn. There is nothing good about corn. Corn is what’s used to make cattle fat. Nothing with corn.
- Potatoes (sweet potatoes are okay on occasion)
- Sauces and condiments with sugar in them. Goodbye barbecue, ketchup, and steak sauce. Hot sauces are okay – just watch for sugar.
- High sodium foods.
- Artificial sweeteners. Your liver treats it like sugar.
- Fruit juice. It’s sugar, too – without the benefit of the fruit’s fiber. Eat the fruit instead.
- Sausage, lunch meats, and hot-dogs. Seriously, too much additives, nitrates, and mystery meat.
- Soda – even the diet stuff. Trust me, you’ll be too busy trying to get 2 liters of water in you. You can have some coffee, or even better, milk or herbal tea – all which still do not count towards your 2 liters of water requirement.
- Processed foods. Even the stuff that says it’s good for you. This includes yoghurt, most cereals, salad dressings.
11. Exercise. Walk, play the Wii fit, do sit-ups. Remember that exercise isn’t burning the fat – it’s boosting your metabolism and strengthens bones and muscles, which keep you healthy. If you don’t feel like exercising – DON’T. Nothing is more discouraging than attempting to do some routine and failing because you have no energy. You will lose weight without exercising. You will eventually get energy from the diet to exercise.
12. Don’t count calories and don’t weigh yourself. Calories aren’t important if you’re eating natural food. Your body and your newly fixed metabolism will handle it. The pounds will come off. This isn’t a temporary diet, this should be how you eat for the rest of your life – don’t discourage yourself with a scale.
13. Try not to eat anything 4 hours before bed and get at least 6-8 hours sleep.
Good luck and feel free to ask me questions.