Weight Loss 101 – Fat Doesn’t Make You Fat

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Inside This 5 Minute Guide:

  • Exposing The “Fat Free” Scam

  • How To Lose Weight By Avoiding Just Two Foods

  • My “Secret” Grocery Shopping Strategy For Weight Loss

  • Videos About Weight Loss

Exposing The Fat Free Scam

I was inspired to write this guide after one of my weight conscious friends left some Greek yogurt and coffee sweetener at my place one day.

The yogurt said in large print “0% FAT” and the Hazel flavored coffee sweetener was labeled “FAT FREE”.  To the unsuspecting shopper, these products could not possibly make them fat, since there is clearly no fat in them!

Unfortunately, my friend, along with millions of other people who buy “fat free”, “low fat” and “0%” products have fallen for a massive scam.

Why?

Because the second ingredient (after water) in the coffee sweetener is “Sugar/Glucose-Fructose”, and the next ingredient on the yogurt (after skim milk and active bacterial cultures) was sugar.

Somehow, the large food manufacturers have tricked people into thinking low or no fat products will prevent them from gaining weight, but the reality is FAT doesn’t make you FAT, SUGAR makes you FAT.

How To Lose Weight Fast By Avoiding Just Two Foods

Here is the “secret” to losing weight fast and staying healthy without going on a diet.  By now it really shouldn’t be a secret anymore…

1.      Do not eat flour. Do not eat anything made with flour (that means no bread, no pasta, no pizza, no corn chips, etc.).  It doesn’t matter if it is wheat flour, rice flour, bran flour, whatever.  If it has flour, don’t eat it if you want to lose weight naturally.

2.      Do not eat sugar. Do not eat any sugar or any sugar derivatives like high fructose corn syrup, glucose, sucrose or anything else that is sugar in disguise. Do not eat sugar substitutes like aspartame or Splenda or any artificial sweeteners. Sugar substitutes are actually much worse for your health than real sugar, but if you want to lose weight, avoid both.  Of course, the sugar that occurs naturally in fruit and vegetables is OK, but don’t eat anything with added sugar or sugar derivatives.

It’s Not All About Weight Loss

When you eat the way that I suggest in this guide, there is no doubt in my mind that you will lose weight fast.  However, the biggest reason you should try this way of eating is to improve your overall health and longevity. 

This type of weight loss plan is not just about weight loss, it is about eating what is healthy for you.  It just so happens, that weight loss typically follows from a healthy diet, because your body can finally digest the food you are feeding it.  I am not suggesting that you try this for 30 days and then go back to your old way of eating.  I firmly believe that everyone should eat this way all the time.

Keep Your Weight Loss Plan Simple

Many “experts” out there will present all kinds of variations on the no flour, no sugar diet.  I’ve heard of the Atkins Diet, The Cave Man Diet, Gluten Free and Paleo to name a few.  Experts might point out all of the tiny differences between all of them and insist that THEIR way is the RIGHT way.  Well, here is the SIMPLE way: No flour, no sugar.  Eat veggies, meat, fruit, nuts, seeds.

How To Lose 10 Pounds In 30 Days

Don’t eat flour or sugar, sweeteners, or sugar derivatives.  That’s it.  Weight loss is really and truly that simple.  If you don’t believe me, I challenge you to try it for 30 days.  If you are overweight and you have 10 pounds or more to lose, you will almost certainly lose those 10 pounds in 30 days following this strategy.

While small amounts of flour (bread, pasta, etc.) or sugar can be tolerated by the body, those amounts should be eliminated completely for at least 30 days (90 days is better) and then, if you wish, you can bring small amounts of those other foods back into your diet.  I know this sounds hard, but you can eat really well without flour and sugar and the weight loss results will be immediate.

There, that’s it.  There is no more to this weight loss plan.  It really is that simple.  I’ll repeat it again: No flour, no sugar.

My “Secret” Grocery Shopping Strategy For Weight Loss

Here is my “secret” strategy that anyone can use to lose weight fast, feel healthier and save money!  If you take anything away from this guide, take these instructions to the grocery store instead of a grocery list!

  1. Get Shopping Cart/Basket
  2. Enter The Grocery Store or (preferably) The Farmer’s Market
  3. Go To The Produce Section
  4. Select Anything You Want From The Produce Section
  5. Skip All Other Aisles And Go Straight To The Meat* Section
  6. Buy Anything You Want From The Meat* Section
  7. Ensure That Your Total Grocery Basket Is At Least 80% Produce And No More Than 20% Meat
  8. Pay For Groceries
  9. Leave The Store

* Avoid any meat that comes with a list of ingredients attached to it.  Personally I am about 90% vegetarian now and highly recommend avoiding meat if you want to take your health and consciousness to the next level.

The Two Aisle Shopper

If you only shop at those two aisles: Produce and Meat, you will stay lean forever, have more energy, and save money in the process.  Eat as much food as you want, you will not gain weight if you follow these instructions.

Of course there are a few exceptions… things you might really need from the other aisles like salt and pepper, dish soap, paper towels, etc.  However, what I recommend is that if there are additional things you must have, make a separate trip for those, maybe once every few months.  Try to keep your regular food shopping down to meat and produce only.  

What Can You Eat?

You might be asking, so what can I eat??  You can eat all kinds of meat and fish, all kinds of fruit and veggies, and all kinds of nuts and seeds.  I eat a ton of veggies and I eat only a minimal amount of meat with a preference toward lightly cooked fish.

Good Grains And Bad Grains

Our grandparents were raised eating homemade bread, which was made with real, naturally grown grains, and eaten fresh without preservatives.  Today bread is made with genetically modified grains, then stripped of its fiber and “enriched”, so that it can sit on a shelf for years without going bad. This might be a great invention for bread companies, but not great for your digestive tract.

Today’s bread is not the bread our grandparents ate; this stuff is bad for you folks.  I don’t need to write a book on why gluten is bad for you because many people already have.  I won’t bother presenting all of the scientific reasons why you should avoid flour and sugar, just try it and you’ll see!

I think the problem is that there is so much info out there people don’t know what to trust.  So, trust me on this one: if you want to lose weight and feel healthier, stop eating flour and sugar (no unnatural sugar substitutes either). If you stick to this strategy, you will lose weight faster than you ever dreamed.  If you eat rice, I’d suggest eliminating it for 30 days and then bringing it back in smaller portions and make sure it is whole grain rice.  The best substitute for any sort of grain is Quinoa which is not a grain but a seed and is gluten free by nature.

When I talk about eliminating bread from their diet, a lot of people dismiss my suggestion because they believe they eat “healthy types of bread”, like 9-grain, or “whole grain” or whatever.  I am sorry to say that if it contains enriched wheat flour, which you will find as the number one ingredient on the label, I don’t care what type of bread it is, it is bad for you and you shouldn’t eat it.  There may be forms of bread out there that do not contain enriched wheat flour and those might be OK.

How Strict Is Strict?

I am not ultra-strict with my diet, for example, I might have a sandwich or a pizza once in a while.  I pay for it with indigestion and it sets my digestive patterns into a tailspin, but normally my body can recover after a day or two if I return back to a flour-free, sugar-free diet.

For best results I would recommend remaining VERY STRICT with yourself – no sugar, no flour – for at least the first 30 days so you can see the obvious results.  Then, if you wish, you can start bringing back small amounts of bread, pasta and sugar into your diet on an occasional basis.

What About Vegetarian/Vegan Diets?

If you are already vegetarian or vegan I congratulate you, as I believe this type of diet is ideal for those of us who want to truly “awaken” and optimize our energy levels. However, for people who want or need to lose weight I think cutting out the flour and sugar is even more important than eliminating the meat.

Once you have weaned yourself off of all the harmful sugar and flour based processed food, you can start to reduce your meat intake even further, while adding in some whole grains.

Sugar and Grain Substitutes

If you must have sweetener, use a natural sweetener like honey or maple syrup.  If you must have grains, eat Quinoa, which is a seed and is naturally gluten free. If you must have pasta (although I don’t really recommend buying “gluten free” products, I prefer just buying food that is naturally gluten free) then buy gluten free pasta.

Good Meat And Bad Meat

I would caution you against eating any kind of “processed meat”.  You can tell meat is processed if it comes in a plastic package with a list of ingredients on it (e.g. “sandwich meat”, “lunch meat”, many types of sausages, pre-made hamburger patties, etc. are all processed meat and should be avoided).

Almost all processed meat, if you read the ingredients, will contain some form of sugar, high fructose corn syrup, or worse, stuff you can’t pronounce (fillers, preservatives, etc.).  Avoid all processed meat.  Just buy “real meat” – the kind that is labeled as a particular type of cut, rather than sold in a plastic package.  If you can afford it, buy organic meat, free range meat, grass fed meat and/or meat that is free from antibiotics.

How To Follow This Weight Loss Plan Successfully

The easiest way to execute this type of weight loss plan is to prepare your own food.  As mentioned above, the key to making this super easy to follow is to limit your grocery shopping to two aisles, the fresh produce aisle and the fresh meat aisle.  Buy as much as you want from those aisles but don’t buy any processed meat.

The most important factor to consider if you want maximum results is to limit how much you cook your food, and to eat it in its raw form whenever possible.  Lightly steaming or frying veggies is OK but they should still be crispy when you eat them, not soggy.  Even meat should be lightly cooked and not over cooked.  Cooked food effectively kills the enzymes your body needs to extract all of the nutrients from your food.  Oh, and avoid microwaves at all costs!

While you can eat out at restaurants and still lose weight, you have to be choosy about what you order.  Very few modern restaurants or convenient frozen dinners comply with my diet recommendations.  For example, McD, Burger King and even supposedly “healthy” options like Subway do not offer very many “carb free” or “bread free” meals.  The main reason bread has become such a staple in our diet is because it is cheap and filling.  Bread is cheap because our government heavily subsidizes grain producers, and it is filling because your body has difficulty digesting it.

Again, to really follow this diet and lose weight like you know you should, your best bet is to prepare your own food.  I am sure that a lot of you do not have time to prepare three meals per day, because you are out at work and you don’t have time, however, you can make a good raw meal with a blender in less than 5 minutes.  There are all kinds of books out there that explain how to approach a raw diet.  The version I explain in this guide is not very extreme, so it really depends on what you think is best for your body.

What If You Are Still Hungry After Eating A Flour-Free, Sugar-Free Meal?

Keep eating.  The great thing about this weight loss plan is that you don’t have to restrict portion size.  Eat as much fruit and veggies as you want.  Ideally your plate contains closer to 75% veggies and 25% meat, and maybe a bit of quinoa or whole grain rice.  A few of you might go overboard by eating too much, but most people will feel full enough to continue about their day before feeling hungry by next meal time.  And if you want to snack, snack!  Just make sure it is the right kind of snack.  Granola bars and a lot of so-called healthy snacks contain both flour and sugar, so try to make your snacks real food, you know, the kind of food with no ingredients.

Weight Loss Plan Summary

If you truly want to lose weight fast, try eliminating flour and sugar from your diet and limit your grocery shopping to the produce and meat aisles.  Try increasing your quantity of fresh vegetables and limiting your meat intake to only fresh, non-processed meat products.  Weigh yourself at the beginning of the month and again at the end of the month.  Consider how your energy levels have changed. If this weight loss plan worked for you, leave a comment or share it with your friends to help inspire others!

Videos About Weight Loss

Dr. Mark Hyman makes it very clear in this video – fat doesn’t make you fat, sugar makes you fat!

Even 60 Minutes Did A Story On The Evils Of Sugar and High Fructose Corn Syrup

This Video Is About How Sugar Is Linked To Cancer and Diabetes

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