real life plan
preferred foods
the plan is simple; do not overthink it—the problem is simple carbohydrates and our addiction to them. just follow your daily plan and eat the right foods. and let the products do the rest. really, it’s almost that simple. you don’t have to measure, count, weigh, or even track how much time you spend in the gym.
but, we do recommend that you make a true commitment. give it time. weight is not gained overnight. bad habits do not form overnight. fast weight loss is a fraud. we are making fundamental changes in our psychology and physiology as it relates to our relationship with food. share this commitment with someone close to you to improve your accountability. surround yourself with supportive people. share what you are learning and the changes that you are seeing as a result of the changes you are making. we are talking about a lifestyle, right? that takes fundamental shifts and you need encouragement and relationships with like-minded folks who want to take this journey with you. and have some fun with it!
and one of the fun things about this plan is that you are going to try new things and actually get to enjoy your food! you will get a variety at each meal. when you sit down to eat, you will enjoy a combination of the following recommended foods. can you eat foods that aren’t here? sure. but this is a list of items that give you the most bang for your caloric buck. more nutrient-density. just better for you.
veggie load! eat as many veggies as your heart desires. get your carb fix from your veggies. here are the primo picks:
artichokes, sprouts, arugula, bok choy, lettuce, celery, chicory, cucumber, mushrooms, parsley, peppers, radishes, artichoke, asparagus, avocado, bamboo sprouts, cabbage, chard, collard greens, eggplant, hearts of palm, kale, leaks, onion, pumpkin, rhubarb, spinach, string beans, tomato, turnip, and zucchini.
power up with protein. shoot for 3 ounces (by weight) at each meal:
beef, lamb, bacon, ham, venison, tuna, salmon, sole, trout, flounder, sardines, herring, chicken, turkey, duck, goose, cornish game hen, pheasant, quail, oysters, mussels, clams, shrimp, lobster, crab meat, cheese (grass fed and raw when possible), eggs (pasture raised/free range when possible), beans, tofu, tempeh.
friendly fats.
coconut oil, butter (grass fed when possible), olive oil, avocados, nuts and seeds (raw and sprouted, when possible).
et cetera.
hey! what about fruits? those are absolutely great to eat! mother nature has supplied an ample dose of fiber to accompany those sugars. fruits are fantastic; however, try not to overindulge. and when you pick fruits, try to select ones with COLOR. colors equals nutrients and antioxidants. and when you do eat them, try to do so on their own or before other food to help with proper digestion. think, fruits first.
when it comes to spices and herbs. use that stuff liberally. flavor your food. have some fun. give your plate some color and interest. there are many healing herbs and anti-inflammatory spices out there that really give food some zing. try new profiles and give your tastebuds a treat. and when using salt and pepper, try for freshly cracked black pepper for more pizzazz and toss out that table salt and even kosher salt…select celtic sea salt or himalayan when possible. that’s the good stuff. and it is actually healthy for you.