Several years ago, in an interview with Sports Illustrated, Florida State football coach Bobby Bowden gave the following weight loss advice:
"Before the beginning of every football season, in order to lose weight, I had to cut out the foods that I like - bread, the pasta, the sugar, sweets, potatoes and white-floured foods, and I didn't have any trouble losing weight."
It's hard to lose weight by simply restricting calories. Eating less (and exercising more) does not automatically cause you to lose weight.
Following is a brief weight loss summary:
- Eighty percent of your ability to reduce excess body fat is determined by what you eat. The other twenty percent depends on proper exercise, lifestyle habits and genetic factors.
- Effortless weight loss is all about insulin. Manage your production of insulin, which is a storage hormone, by eliminating sugar and grains (yes, even whole grains) and you will lose excess body fat without dieting. You'll also improve your energy level, reduce inflammation and reduce your risk of disease.
Just remember this: Carbohydrates control insulin. Insulin controls fat storage.
- Carbohydrate intake level is the key to your weight loss success or failure. For optimum fat burning, keep your carbohydrate level below fifty grams per day. For steady weight loss of one to two pounds per week, keep your daily level between fifty to one hundred grams.
- Eating meat, eggs and a diet high in fat is not only healthy, but the key to effortless weight loss, a healthy immune system and boundless energy.
- When eating meat, eggs or poultry, try to eat grass-fed meat. It's not necessary, but if you are able to do so, it's a healthier option. Make sure you consume enough good fats, like real butter, coconut oil, and animal fat. Real eggs and avocados are good sources too. Good fats satisfies and decreases appetite.
- Take a good whole-food supplement to make sure you don't have a vitamin deficiency. Deficiencies cause cravings, among other things.
- Drink a lot of water. Use Stevia for sweetener when drinking things like tea.
- As for exercise, doing less cardiovascular workouts and instead, do brief (forty-five minutes to an hour) resistance/weight training exercises gets the best results for weight loss. Walking on a regular basis and all-out sprints once a week produce fitness benefits far superior to workouts that are much longer and harder. You'll also be less likely to burnout.
For Health and Weight Loss, You Can Eat:
1. Meat, poultry, fish, eggs, and any natural animal fat. Grass-fed sources are best.
2. Vegetables, including leaves, stems, bulbs and roots
3. Limited amount of fruits and berries (includes avocados and olives)
4. Nuts such as almonds, walnuts, hazelnuts, pecans and coconut
5. Herbs and spices
Avoid (Order of Importance)
1. Sweeteners, including sugar (white, brown, organic, whatever), maple syrup and rice syrup
2. Vegetable oils other than extra virgin olive
3. Cereal grains and grain products (bread, pasta, pastries, corn)
4. Legumes (beans and peas, including soy and peanuts)
5. Dairy products
Here is a list of the unnatural foods that you should not eat when you need to lose weight. Note that a couple of these foods listed are vegetables. Although most vegetables are good for you, some contain too much starch and carbohydrates.
Foods to avoid or cut back on:
- Bread – including white, wheat, rye, barley, sourdough
- Honey – also too high in sugar
- Popcorn
- Bagels, muffins, donuts, pastries and cakes
- Crackers, chips and rice cakes
- Pizza and pasta
- Beans
- Rice – white and brown
- Oats
- Lentils
- Potatoes
- Dry cereals
- Any foods containing corn, wheat, or white flour
- Corn
- Milk, whole, 2% and non-fat
- Chocolate and other types of sugary candy
- Cottage cheese
- Yogurt
- Ice cream
- All cheeses
- Soft drinks, colas, or soda pop with sugar
- Processed cold cuts – packaged, ham, bacon
- Beverages containing high fructose corn syrup (Gatorade, Vitamin Water, Coke, Pepsi)
- Diet soda – it's all chemicals
- Alcohol, including beer, wine, and hard liquor
- Dried fruit – although natural, the sugar content is too high
- Pancakes, waffles and french toast
- Peanut butter – bad for your immune system – makes you susceptible to skin problems
- Unripe bananas – when a banana is not ripe, it is also a starch
By avoiding or greatly cutting way back on the foods listed above, you will lose weight. Guaranteed.
What You Can Eat
- Fish with scales and fins
- Fowl/Poultry/Chicken
- Red Meat
- Eggs
- Bacon (No added nitrates is best.)
- Butter
- All fruit (limited) except unripe bananas and dried fruit
- All vegetables except corn, beans and potatoes
- All raw, unroasted nuts
- Water – try to drink filtered water
- Healthy salad dressings
Final Point
You will be eating enough protein and fat to speed up your metabolism. The eating of refined, unnatural foods slows down your metabolism and causes your body to release too much insulin, which causes water retention. You'll also have a lot more energy by eating this way and your mind will be sharper.
A Typical Day
First thing in the morning after waking up, drink filtered water and take a whole-food supplement. After thirty minutes or so, you may eat bacon and eggs for breakfast.
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