Chapter One

Title: A Lie You Believe Is As Powerful As the Truth

 

 

 

Great to have you here. What we will do now is teach you how to use all the valuable information you were given in the last 3 free videos. If you haven’t watched them yet, it would be advisable to do so, as most of these lessons are based off the information there.

Have you ever heard someone say if I have to give this up or give that up, I would rather be dead? Many people think this way if something to make you healthy is hard to do. Just give me a pill or do surgery it is much easier. After all, they have eaten this wrong way for years and are still here.

Now ask this same person lying in a nursing care facility bed struggling for the next breath and given three weeks to live because of cancer the same question.  Or how about asking the person that just had a stroke or heart attack, common sense tells you that their answer deep in their heart would be much different. Unfortunately, in life, there are no do overs. It is either bring a healthy diet into your life or lose years and quality of life off your life. It is your choice.

This first step is to realize that what we have been taught for the last 60 years is WRONG. This misinformation was planted there by study after study that was biased based and put out and taught by the professionals, the doctors, surgeons, nurses, pharmacist, drug manufactures and blasted to us in ad after ad. But we are finding out in newer ethically produced studies that this old bias information is not only wrong, but destroying your health each and every day you follow their advice.

Why would they do that you ask? Well if you break down all the different articles and studies to the beginning, you would find out that the misinformation is put out there for a few corporations, individuals, the government, medical society, charities and pharmacies to amass enormous profits.

That is why you need to stop everything (pause) for a few minutes and think about this next statement;

“A lie that you believe is as powerful as the truth.”

I want you to think again about that statement. Why? Because for the last 60 years, in most people’s minds, is the lie and false information we were led to believe has been our truth. And what we hold as the truth for most of our lives is hard to change that belief. But the only way to regaining your health is to go against the beliefs engrained in us.

Two of the biggest myths are:

  • (The myth) – Fat makes you fat. (The facts) – All the nonbiased research has shown that fat does not make you fat. When you eat more fat and get rid of the processed sugars, grains, flour and processed foods you actually lose weight.
  • (The myth) Eating cholesterol will raise your cholesterol. Having high cholesterol is bad for your arteries and heart. (The facts) – That isn’t the case. Except for a select few who are hyper-sensitive responders, the majority of people can eat cholesterol without it affecting their cholesterol levels. For people where dietary cholesterol affects blood lipids, it’s usually an improvement, increasing HDL. Now if you are one of the more than 25 million Americans that take statins, you need to do your own research. As noted by Dr. Frank Lipman in his article he discusses seven things you need to know when you have a talk with your doctor about your cholesterol level. Let us start with;

#1. It’s important to realize that the conventional view that cholesterol causes heart disease was based on seriously flawed research on a rabbit, which is an herbivore and not an omnivore like humans.

#2 Cholesterol is one of the most important molecules in your body, very important in the building of cells and for producing stress and sex hormones, as well as vitamin D. Statin treatment is largely harmful, costly, and has transformed millions of people into patients whose health is being adversely impacted by the drug. Low levels of HDL cholesterol has been linked to memory loss and Alzheimer’s disease, and may also increase your risk of depression, stroke, violent behavior, and suicide.

#3 Total cholesterol tells you nothing about your health. In other words if you have high total cholesterol it means nothing.

#4 If your doctor tells you that you have high total cholesterol, you need to press further. Dr. Lipman said “Press your doctor to review and assess the other often overlooked but possibly more important factors that can shed a brighter light on your unique situation – namely tests which look at hs-C-reactive protein, particle sizes of the LDL cholesterol (sometimes called NMR Lipoprofile), Lipoprotein (a) and serum fibrinogen. These measurable physical clues will help fill in a few more pieces of the puzzle, and enable you and your doctor to develop a more customized program to help manage your risk, with or without cholesterol drugs. If your doc’s not interested in looking under the medical hood, then it may be time to switch to a new mechanic.”

#5 Most pro-statin studies are sponsored by the drug manufacturers, which will typically skew results in their favor. Worse yet, conflicts of interest have become more of the norm than the exception when guidelines are created. For example, the revised and highly controversial cholesterol-treatment guidelines issued by the American Heart Association (AHA) and the American College of Cardiology (ACC) in 2013 were created by a number of individuals who had conflicting interests. This includes:

The lead author, Dr. Neil J. Stone, who is a strong proponent of statin usage and has received honoraria for educational lectures from Abbott, AstraZeneca, Bristol-Myers Squibb, Kos, Merck, Merck/Schering-Plough, Novartis, Pfizer, Reliant, and Sankyo. He’s also served as a consultant for Abbott, Merck, Merck/Schering-Plough, Pfizer, and Reliant.

The second author listed, Jennifer Robinson, admitted to the New York Times in 2011 that she was taking research money from seven companies, including some top sellers of cholesterol pills.

Another author, C. Noel Bairey Merz, received lecture honoraria from Pfizer, Merck, & Kos, and has served as a consultant for Pfizer, Bayer, and EHC (Merck). She’s also received unrestricted institutional grants for Continuing Medical Education from Pfizer, Procter & Gamble, Novartis, Wyeth, AstraZeneca, and Bristol-Myers Squibb Medical Imaging, as well as a research grant from Merck. She also has stocks in Boston Scientific, IVAX, Eli Lilly, Medtronic, Johnson & Johnson, SCIPIE Insurance, ATS Medical, and Biosite.

#6 As noted by Dr. Lipman, cholesterol-lowering drugs are not required or prudent for the majority of people—especially if high cholesterol and longevity run in your family. “Regardless, don’t be afraid to push back and tell your doc you’d prefer to avoid drug therapies,” he writes. “Assuming you’re not in a mission critical situation, discuss the possibility of trying a more holistic approach to get your numbers down to what is considered a normal or healthy zone based on all of your specific risk factors, not just your cholesterol numbers.”

#7 The science of heart disease is still imprecise. As noted by Dr. Lipman: “Ultimately, the more HDL-boosting steps you take, the better the odds, and if you’re able to do it without medicating the numbers, so much the better.” That is exactly what the Low Carbohydrate High Fat diet does for you. You have a choice, take a dangerous statin drug that maybe you don’t need and causes serious side effects. Or you can change your diet. It is that simple. We are going to start with diet of course. But we will look at all the diets out there and how they work and don’t work to maintain your health.

 

  DIET                           

PROS                                                                             

CONS

 

 

 

Counting Calories

May Lose Weight

Cravings, Not healthy, Insulin Spikes, Not Long Term Diet,

Low Fat High Carbohydrates

Can’t Think Of One, Yet This Is The Diet Most Americans Are On.

Cravings, Insulin Spikes, Not Healthy, Gaining Weight, USDA Food Pyramid Failure, 

Vegetarian Diet

May Lose Weight

Not healthy, Don’t absorb many of the vitamins needed without fat and protein,

Low Carbohydrate High Fat Diet

May Lose Weight,  Help Fight Cancers, Alzheimer’s, High Blood Pressure, Type II Diabetes, Age Related Diseases, Get Off Prescriptions, Living Longer, Better Quality Of Life, Fights Depression, Fatigue, Have Less Sick Days,  No Achy And Sore Joints, Arthritis, Skin Disorders and Fights Cravings and It Is Very Tasty

 

 

Must change 60 years of brainwashing,

                          

                                                                                                                  

Saturated fat we ate was claimed over the last 60 years to be what caused saturated fat. The funny thing is eating saturated fat does not cause the body to produce saturated fat. Study after study is now pointing to the real culprit, carbohydrates in one form or another. So as everyone went to a low fat diet to reduce the saturated fat in the body, we all switched over to carbohydrates. That is when all the age related diseases started spiking.

So there is some good news for people who think dieting is a bland salad or food. On this diet there are flavors and good foods that we have been avoiding for years. How about bacon? How about them eggs, I mean the yolk and all? Butter, coconut oil, densely marbled stake, heavily butted vegetables and so on? But I will go into what foods to eat, different delicious recipes and more latter on. Right now let’s start with what not to eat.

We have become a nation of convenience. Fast food, microwave meals, sandwiches, pizza, donuts, rolls, and so on. Like it was said in the videos, 80% of the supermarkets space is for the processed and surgery foods high in carbohydrates. But the need for carbohydrates in the body is zero.

Many people will laugh and try to tell you this is an extreme diet. But this is the type of diet that we have had for most of humanity. Only recently, in the realm of time have we started eating these processed high carbohydrate foods. Don’t get me wrong, some people can handle more carbs that other people. That is what this diet is about. Finding your tolerance for carbohydrates, and make a custom diet especially for you.

I want to mention once more that although this diet sounds extreme, we will take you step by step through what to eat as well as what not to eat.

 

 

 

 

 

 

 

 

 

 

Chapter Two

 

 

I am not a doctor, only a researcher who looks at the unbiased scientific studies, the evidence out there and the most important thing, common sense. For example; a Low Fat High Carbohydrate Diet, which is based on the FDA Food Pyramid, is not a good diet. How do I know? This is the diet most of the country is on and almost every person who has been on this diet for over 20 years has developed or is developing some degree of health problems. On this diet people have become fatter and more obese, have developed high blood pressure, type II diabetes, heart diseases, most are on prescriptions, dyeing younger,  a big decline in quality of life, depressed, fatigued, more sick days, achy and sore joints, arthritis, skin disorders and cancers just to name a few.  So just looking at the statistics of the spiking poor quality of health in this country, common sense tells me this diet is not working and is detrimental to be on at all.

Common sense tells me that counting calories is the same as the Low Fat High Carbohydrate Diet with limiting the portions you eat.  Has somewhat less carbohydrates because of the smaller portions, but still may cause the blood sugar spikes.

Did you know that common sense tells me a Low Carb High Fat Diet just may be the only thing that may extend your life and regain your health without prescriptions (PERIOD)???

There is a lot more of nonbiased scientific evidence that is being revealed showing that a Low Carbohydrate High Fat Diet is the best option for people who may want to lose weight, optimize health and eliminate all age related diseases.

If you listened to the first and the second video in the free video series, common sense will tell you that carbohydrates are very bad. It floods the body with sugar and spikes your blood sugar. Constant spikes in blood sugar may be the cause of ALL age related diseases.

Foods we have looked at as a healthy choices for years are being reexamined. Take potatoes and rice. Once again we haven’t got the truth. Consuming starches like potatoes and rice will rise you blood sugar to some degree which common sense will tell you that it may be damaging to some extent for everyone.

But as you take out all the grains (gluten free fasting) and processed foods and add in a lot more fat you lose the cravings. Again it goes against everything we were led to believe the last 60 years. But here is why your common sense tells you this is true. When you eat sugar, your body burns it for fuel and stores any fat you consume with it. Then in a couple hours later when your energy supply is depleted you get cravings for more carbohydrates to burn because you are a sugar burner.

Common sense tells you if you eat a fatty meal with no grains or processed foods or starch, your body burns the fat as a fuel source because that is all there is. In two hours when the fat fuel supply is used up, the body continues to burn the fat in the body as a fuel source because your body has become a fat burner instead of a sugar burner. So on a Low Carbohydrate High Fat Diet, after about two weeks or less you start burning fat as a fuel.

Let me add something here. My wife and I both noticed that there is a difference between cravings and being hungry. When you have a craving you look mindlessly through the refrigerator, cabinets, drawers and the pantry shuffling around looking for something to nibble on. When you get hungry it is not a desperate search looking for something to calm your cravings, it is a thought that it is getting close to a time to eat.

To start the diet, here are the foods you can eat. Chicken (skin too), eggs, butter, red meats, bacon, bacon grease and any other fats or non-processed meats. Remember fat is good!

This part of the diet does not change. The customized part is the carbohydrates reduction. All participants must stop all grains, processed sugar and starches. All the carbohydrates, no matter what your carbohydrate sensitivity is, should always be in the form of either natural fruits or vegetables.

Here is how we customize the diet.

So we start the diet in step one by removing all the grains, processed sugar and starches and replacing it with the high fat items chicken (skin too), eggs butter, red meats, bacon, bacon grease and other fats or non-processed foods which may help to point your body towards optimal health within a few weeks. Don’t worry, we won’t leave it at that. We have meal plans to give examples of what a High Fat Low Carbohydrate Diet looks like in the different steps.

Once you can see and feel that you are on your way towards optimal health you can start step two. In step two we will add in some more vegetables. Then follow this diet for three weeks. If during that three weeks you see or feel you are not making any progress towards optimal health, go back to step one for two more weeks and try again.

If you do still see progress after the three weeks on step two, you can now go to step three where we add some small portions of fruit into the diet. Remember to use your common sense, fruit has sugar in it so monitor closely what your body is telling you, don’t listen to your cravings. We have been sugar burners for years and the taste of sugar could cause you to regain those additive cravings once again. If two hours after eating some fruit you start having cravings, go back to step two for three weeks.

The compass we are following is our health and good old common sense. If you are overweight, high blood pressure, high cholesterol, aches and pains, diabetes, depression, metal lethargy, cancer, heart diseases and any age related diseases we need to tweak the diet back one step for three weeks except for step one which is two weeks.

Tweaking your diet this way keeps your mind on how you feel after you eat. Use your common sense. If you are still having problems with age related diseases, take one step back to the previous step.

As you can see by following this process you are constantly moving towards optimal health.

If you go to step two or step three and go back one step, after the three week period, try using the glycemic index to swap foods to ones lower on the glycemic index, which we provide you later in the book or smaller fruit and vegetable portions. Use our guides for the glycemic loads and protein grams to guide you.

Now I want to say one more thing, about the cost.

Many people believe it is expensive to eat healthy. After all meat and fats are more expensive than carbohydrates, sugar or processed foods. What you need to realize is you won’t be eating and snacking all day because the cravings will go away after a week or two.

  • My wife and I have noticed that our grocery bill has gone down because we only buy what we eat. No more crave buying or buying what looks good.
  • Medical bills have completely disappeared for we don’t need to see the doctor for the age related diseases.
  • No costly running to the doctor as the aches and pains and age related diseases may start to disappear.
  • No monthly prescriptions to pay for which cause side effects, which leads to more prescriptions.
  • No work missed for sick days.

Common sense will tell you that being healthy has its advantages.

So there are a lot of diets out there. You may have been on one or two. But if you want optimal health from your diet, there is only one type of true diet that works. It is any diet that removes all processed carbohydrates in any form and limits the amount of fruit and vegetable carbohydrates according to what your body tells you. Just remember that you are replacing the processed carbohydrates with fat. This is not an eat all the protein you want, we want the protein about the same as before, only increase the amount of fat in the diet. One more time “FAT IS GOOD”.

One Important Side Note: Think about what you drink. Don’t do all this dieting and not get results by adding sugar in any of these forms; fruit juices, sports drinks, pop (whether it is a diet pop or not), beer, wine, liquor, processed flavored water and such. Drink infused water instead if you need some flavor in your drink. But plain old fashioned water is the best.

 

 

 

 

 

 

 

 

 

 

 

      

Chapter Three

 

 

What to eat is sea food, fish, red meat, pork, chicken, nuts, seeds, whole milk (from grass fed cow), butter (from grass fed cow), coconut oil and non-diet sour cream (from grass fed cow).  Add more fresh or frozen vegetables in step two and fresh or frozen fruits in step three. You can print up the charts in chapter three to take to the grocery store for convenience. If it isn’t on the list in whichever step you are on, you shouldn’t buy it. 

What not to eat is sugar, wheat, all grains, trans fats, processed oils like corn oil, vegetable oil, canola oil, all seed oils, margarines, anything that says “diet” on the label, all processed foods, processed salt with iodine, pops, sports drinks, processed flavored water, high fructose corn syrup, beer, wine and liquor.

What To Eat Breakdown In Step One:

Sea Food;

Important note:

You should NOT overeat protein (more than 1.gram/kg per lean body mass is the maximum limit. Here is a lean body mass calculator at this link to figure this out if you know your weight and your body fat;  http://www.bodybuilding.com/fun/lbm_calculator.htm  Example; If you weigh 200 lbs. and your body fat is 28% than your lean body mass is 144 lbs.

Why it is very important to limit the protein and eat more fat on this diet:

You must realize that fats have little to no effect on blood sugar and insulin levels but protein affects both blood your sugar and insulin.  When large quantities of protein are consumed, it may drive up your blood insulin levels temporarily. High insulin levels can put the body’s ability to release and burn the fatty acids which provide the substrate for ketosis.  This affects some people more than others, however. It most likely depends on how insulin resistant you are and how much you exercise.

Clams, oysters,  lobster, mussel, mollusk, cockles, conch, whelk, crab, octopus, squid, cuttlefish, frog’s legs,  mollusks, jelly fish, oyster crab, periwinkle, escargots, scampi, prawn, roe, scallops, sea urchin, turtle, whelks

Fish;

Important note:

You should NOT overeat protein (more than 1 gram/kg per lean body mass is the maximum limit. Here is a lean body mass calculator at this link to figure this out if you know your weight and your body fat;  http://www.bodybuilding.com/fun/lbm_calculator.htm  Example; If you weigh 200 lbs. and your body fat is 28% than your lean body mass is 144 lbs.

Salmon, trout, haddock, tuna, amberjack, herring, arctic char, barracuda, bass, cod, bluefish, flatfish, catfish, crayfish, cusk, mahi-mahi, daurade, drum eel, flounder, grouper, halibut, John Dory, lingcod, Mackerel, monkfish, mullet, sun fish, snapper, Pacific whiting, Pollock, pompano, sardines, shad,  shrimp, sturgeon, skate, swordfish, tilapia, turbot, sea trout, whiting,

Note: Try to get wild caught not farmed fish.

Meat;

Important note:

You should NOT overeat protein (more than 1 gram/kg per lean body mass is the maximum limit. Here is a lean body mass calculator at this link to figure this out if you know your weight and your body fat;  http://www.bodybuilding.com/fun/lbm_calculator.htm  Example; If you weigh 200 lbs. and your body fat is 28% than your lean body mass is 144 lbs.

Bacon, pork, bison, beef, wild boar, rabbit, veal, lamb, mutton, chicken, duck, goose, partridge, pheasant, quail, turkey, venison

Note: Try to get grass fed animals meat, raised without hormones and from a local farm if possible.

Eggs;

Important note:

You should NOT overeat protein (more than 1 gram/kg per lean body mass is the maximum limit. Here is a lean body mass calculator at this link to figure this out if you know your weight and your body fat;  http://www.bodybuilding.com/fun/lbm_calculator.htm  Example; If you weigh 200 lbs. and your body fat is 28% than your lean body mass is 144 lbs.

 

Pastured eggs, egg brands (this is an area where it is hard to know which brand is the best. Cage free eggs can be harvested from a big building where the chickens are packed so tight they can’t move. They are still cage free. The way to find the healthy eggs is to use the color of the yolk. If the yolk is more yellow then that is an egg from a stressed chicken. If the egg yolk is more orange then that egg is from a healthy chicken. The best brand eggs we found were at Costco called NestFresh. Problem is they are not always the same. Sometimes really orange, sometimes yellow. I think it is because they use different farms to collect the eggs and some raise healthy cage free eggs and some do the big building crowding with the chickens and you get the yellow yolks). You just need to keep trying until you find a brand with the orange egg yolks or buy the pastured eggs.

 

 

Fats;

Cod fish liver oil, coconut oil, grass fed cow’s butter (a good one is Kerrygold which comes in a shiny gold package), grass fed cow’s cheese (a good one is Kerrygold which comes in a shiny gold package), grass fed cow’s sour cream, leaf lard (drug free &  sustainably raised ), hormone free bacon grease. All nuts and seeds should be organic; almonds, cashew nuts, macadamia nuts, pine nuts, pumpkin seeds, sunflower seeds, flax seeds, peanuts, pistachios, walnuts, Brazil nuts,  chia seeds, hazelnuts, pecans, poppy seeds (good fiber source too), sesame seeds.

Note: I did not put in extra virgin olive oil because the majority of extra virgin olive oil is fake or partially fake. There is no real way to tell if it is real. Some people say to do the 24 hour refrigerator test to see if it thickens, then you know it is real. The extra-virgin olive oil is a high-wax variety (which would normally solidify when cold), but it can be cut with low-grade oils from other plants. So, when you put it in the fridge, it thickens up, but doesn’t solidify. This fake oil would pass the fridge test because the so-called olive oil STILL thickened up and became cloudy. It is best not to chance it when there are so many other fats to eat.

What To Eat Breakdown In Step Two:

Vegetables; All vegetables should be organic; bok choy, cabbage, eggplant, escarole leeks, kale, kidney beans, lentils, green beans, garbanzo beans, collard greens, turnips, mushrooms, okra, onions, pea pods, peppers, squash, sugar snap peas, Swiss chard, tomato, zucchini,

Note: Try to keep the portion size smaller. When starting you may want to look for vegetables lower on the Glycemic Load.

What To Eat Breakdown In Step Three:

Fruits; Apple, apricot, banana (not ripened is best), blueberries, cantaloupe, cherries, dates, figs, grapefruit, grapes, honeydew, kiwi, lemon, lime, mango, nectarines, oranges, papaya, pear, peach, pineapple, plum, prunes, strawberry, watermelon,

Here Is How The Above Information Of The Three Steps Is Used:

Start the diet in step one by removing all the grains, processed sugar and starches and replacing it with the high fat items chicken (skin too), eggs butter, red meats, bacon, bacon grease and other fats or non- processed foods which may help to point your body towards optimal health within a few weeks. Don’t worry, we won’t leave it at that. We have meal plans to give examples of what a High Fat Low Carbohydrate Diet looks like in step one.

Once you can see and feel that you are on your way towards optimal health you can start step two. In step two we will add in some vegetables. Then follow this diet for three weeks. If during that three weeks you see or feel you are not making any progress towards optimal health, go back to step one for two more weeks and try again.

If you see progress after the three weeks on step two, you can now go to step three where we add some small portions of fruit into the diet. Remember to use your common sense, fruit has sugar in it so monitor closely what your body is telling you, don’t listen to your cravings. We have been sugar burners for years and the taste of sugar could cause you regain those additive cravings once again. If two hours after eating some fruit you start having cravings, go back to step two for three weeks.

The compass we are following is our health and good old common sense. If you are overweight, high blood pressure, high cholesterol, aches and pains, diabetes, depression, metal lethargy, cancer, have heart diseases and or any age related diseases you need to tweak the diet back one step for three weeks except for step one which is two weeks.

Tweaking your diet this way keeps your mind on how you feel after you eat. Use your common sense. If you are still having problems with age related diseases, take one step back to the previous step.

As you can see by following this process you are constantly moving towards optimal health.

If you go to step two or step three and go back one step, after the three week period, try using the glycemic load to swap foods to ones lower on the glycemic load or smaller fruit and vegetable portions.. We provide you in the charts in chapter three that breaks down the serving sizes, glycemic loads and the protein grams.

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Chapter Four

 

Please use some common sense on things not to buy. Avoid any food that your great-great-grandmother wouldn’t have recognized. That is, don’t get or eat anything processed, that has flour or that has sugar as an ingredient. Don’t buy anything on this list below, and just because it isn’t on the list, doesn’t mean it is Ok to eat.

The foods not to eat; anything made from grains like wheat, flour, corn, rice or any other grain. As the second video shows, grains are a complex carbohydrate and floods the body with sugar when consumed. This spikes your blood sugar and is very, very unhealthy which leads to most age related diseases. Things like bread, gluten free bread, pasta, crackers, cereals, oatmeal, porridge, pizza, buns, cookies, popcorn, Chinese noodles or anything processed. The store has 80% of the store space for processed foods, but the need for these foods in our diet is zero.

Also, sugar, molasses, corn, sweet corn, maple syrup, bananas (ripened), mustard, ketchup, potato chips, beer, wine, liquor, colas, pops, sports drinks, processed flavored water, vitamin water, ice cream, chocolate with sugars, honey, all candies, mayonnaise, canned fruit, raisins, fava bean, broad bean, horse bean or anything else containing grain, sugar or starches such as potato, sweet potatoes, yams and rice.

These are foods that are very high on the glycemic index. Avoid them like a toxin.

 

Do not use this glycemic load guide as a diet plan,  it will not work. In 18-month randomized trial of a low-glycemic-index diet and weight change in Brazilian women showed that in this long-term study, weight changes were not significantly different between the high glycemic Index and Low glycemic index diet groups; therefore, this study does not support a benefit of an low glycemic index diet for weight control.

This is not a glycemic index type of diet. Instead it uses the glycemic load which is more accurate for this diet plan. I provide this list because it allows you to make better choices in reducing insulin spiking on the Low Carbohydrate High Fat Diet.

Please don’t get confused or use this glycemic load to put foods that are not in the three steps in chapter three charts into the diet. This will only derail the health benefits of the diet.

How To Use The Glycemic Load Information On The Charts:

  • Limit your daily consumption of the glycemic load to around 50 in step one. Keep the individual foods you eat under a glycemic load of 10 in step one.
  • Limit your daily consumption of the glycemic load to around 65 in step two. Keep the individual foods you eat under a glycemic load of 14 in step two.
  • Limit your daily consumption of the glycemic load to around 80 in step three. Keep the individual foods you eat under a glycemic load of 18 in step three.

 

Glycemic index and glycemic load are both about the impact of carbohydrate rich foods on your blood glucose levels or in other words how quick or slow they cause a rise and a fall.

The difference is that glycemic load is based on the idea that a small serving of a high glycemic index food will have the same kind of effect as a big serving of a low glycemic index food. Foods that are mostly water, for instance, will not cause a sudden rise in your blood sugar even if they have high glycemic index values.

That’s how they’ve come up with the glycemic load. Glycemic load takes into account both the glycemic index value and the quantity of carbohydrate in that food. So it provides a more accurate picture than glycemic index, as you will see on the glycemic load chart below.

When it comes to the glycemic index or the glycemic load, the glycemic load is a better indicator.

Glycemic Load = (Quantity of carbohydrate content x glycemic index) / 100.

  • Glycemic load of 20 or more is high, a glycemic load of 11 to 19 is medium and a glycemic load of 10 or less is low.

This next chart is, what we call the free foods. These are foods that can be added to all three steps. Try to use one of these vegetables or greens at every meal for fiber.

Important note: Make sure you use these free foods and don’t go over the serving sizes. You can have less, but not more. Also track your glycemic loads and the protein grams.

Why it is very important to limit the protein and eat more fat on this diet:

 

You should NOT overeat protein (more than 1 gram/kg per lean body mass is the maximum limit). Here is a lean body mass calculator at this link to figure this out if you know your weight and your body fat;  http://www.bodybuilding.com/fun/lbm_calculator.htm  Example; If you weigh 200 lbs. and your body fat is 28% than your lean body mass is 144 lbs. This means you can have up to 144 grams of protein per day.

You must realize that fats have little to no effect on blood sugar and insulin levels but protein affects both blood your sugar and insulin.  When large quantities of protein are consumed, it may drive up your blood insulin levels temporarily. High insulin levels can put the body’s ability to release and burn the fatty acids which provide the substrate for ketosis.  This affects some people more than others, however. It most likely depends on how insulin resistant you are and how much you exercise.

This “Free Foods Up To Portion Size” is an important consideration for the menu. Many people make the mistake thinking a Low Carb diet plan is all meat and fat, which is not the case. The daily meals needs to contain a minimum proportion of vegetables for the Low Carb High Fat diet to be both effective in reducing weight and improving health. Be creative in developing and testing recipes for vegetables that will wet your taste buds.

Free Foods Up To Portion Size

Portion Size

Glycemic Load

Protein  grams

 

 

 

 

Artichokes         

1 oz.

1    

1 gram

Artichoke hearts

1.4 oz.

1    

1 gram

Arugula (one leaf)

.7 oz.

0    

0 grams

Asparagus          

4 spears

1   

1 gram

Bamboo shoots (canned)

½ cup  

1    

1 gram

Bean sprouts mung (canned)

½ cup

1     

1 grams

Beets

1.4 oz.

3    

1 gram

Broccoli

½ cup (chopped)

1    

1 grams

Brussels sprouts

1 oz.

1   

1 grams

Cauliflowers (boiled)

½ cup

1 grams

Celery

1 large stalk

1  

1  grams

Chicory

1 cup

1 grams

Cucumbers

1 cup

1    

1  grams

Daikon

1 cup

1    

1 gram

Endive

3.5 oz.

0    

1 gram

Iceberg lettuce

1 cup shredded

1    

1 gram

Mustard greens

1 cup chopped

0    

3 grams

Radicchio

1 cup shredded

1   

1 gram 

radishes

1 cup sliced

1    

1 gram 

romaine

3.5 oz.

1    

1 gram

spinach

1 cup raw

0

1 gram  

watercress

1 cup chopped

0    

1 gram

     

 

You should eat the fat on the meats as well. But not the tuff gristle. The reason there is a portion size on the meats even though the glycemic load is 0 is we want more fats in our diet not the protein.

Important note:

You should NOT overeat protein (more than 1 gram/kg per lean body mass is the maximum limit). Here is a lean body mass calculator at this link to figure this out if you know your weight and your body fat;  http://www.bodybuilding.com/fun/lbm_calculator.htm  Example; If you weigh 200 lbs. and your body fat is 28% than your lean body mass is 144 lbs. This means you can have up to 144 grams of protein per day.

Why it is very important to limit the protein and eat more fat on this diet:

You must realize that fats have little to no effect on blood sugar and insulin levels but protein affects both blood your sugar and insulin.  When large quantities of protein are consumed, it may drive up your blood insulin levels temporarily. High insulin levels can put the body’s ability to release and burn the fatty acids which provide the substrate for ketosis.  This affects some people more than others, however. It most likely depends on how insulin resistant you are and how much you exercise.

Meat

Portion Size

Glycemic Load

Protein grams

 

 

 

 

Bacon

.7 oz. of hormone free

0    

6 grams

Beef

3 oz.

0   

21 grams

Ribeye Steak

3.5 oz.

0    

20.1 grams

Bison

3 oz.

0    

24 grams

Chicken (eat the skin too for fat)

4.6 oz.

0     

38 grams

Duck (untrimmed)

Up to 6.5 oz.

0     

47 grams

Goose (untrimmed)

6.5 oz.

0     

54 grams

Lamb

3.2 oz.

0     

34 grams

Mutton

3.2 oz.

0     

34 grams

partridge

3.5 oz.

0    

36 grams

pheasant

3.5 oz.

0     

25 grams

Pork Chops

3 oz.

0    

24 grams

quail

1 quail

0     

25 grams

Rabbit

3 oz.

0     

25 grams

turkey

3.2 oz.

0      

32 grams

Veal (ground)

3 oz.

0     

21 grams

Veal (sirloin braised)

3 oz.

0     

29 grams

Venison

4.2 oz.

0     

43 grams

Wild Boar

4 oz.     

0      

24 grams

               

                               

The fish should not be breaded as this will cause the body to burn the sugar and store the fats.

Important note:

You should NOT overeat protein (more than 1 gram/kg per lean body mass is the maximum limit. Here is a lean body mass calculator at this link to figure this out if you know your weight and your body fat;  http://www.bodybuilding.com/fun/lbm_calculator.htm

Fish

Portion Size

Glycemic Load  

Protein  grams

 

 

 

 

Amberjack

Up to 4 oz.

0    

24 grams

Arctic Char

Up to 5 oz.

0    

36 grams

Barracuda

Up to 6 oz.

0    

32 grams

Bass

One fillet

0   

15 grams

Cod

1 piece

0    

50 grams

Bluefish

1 fillet

0    

30 grams

Catfish

1 fillet

0    

26 grams

Crayfish

3 oz.

0   

14 grams

Cusk

4.5 oz.

0  

29 grams

Daurade

5.25 oz.

0    

36 grams

Drum Eel

4 oz.

0    

22 grams

Flatfish

6 oz.

0    

30 grams

Flounder

1 fillet

0    

29 grams

Grouper

6 oz.

0    

42 grams

Haddock

4.2 oz.  

0    

29 grams

Halibut

5.2 oz.

0    

37 grams

Herring (grilled)

4.2 oz.

0    

24 grams

Herring (pickled 5 oz.)

3.2 oz.

0    

15 grams

John Dory

1 fillet

0   

21 grams

Lingcod

½ fillet

0    

34 grams

Mackerel (grilled)

5 oz.

0    

28 grams

Mahi-Mahi

4 oz.

0    

21 grams

Monkfish

2.5 oz.

0   

16 grams

Mullet (grey)

3.5  oz.

0

26 grams

Snapper (red)

3.6 oz.

0    

25 grams

Sunfish

1 fillet

0    

9 grams

Pacific Whiting

4 oz.

0    

21 grams

Pollock

6 oz.

0    

38 grams

Pompano

4 oz.

0    

20 grams

Salmon (grilled or baked)

3.5 oz.

0    

24 grams

Sardines (canned in oil)

3.5 oz.

0    

23 grams

Sea Bass

3.5 oz.

0    

24 grams

Shad

1 fillet

0    

31 grams

Shrimp

6 oz.

0    

38 grams

Sturgeon

3 oz.

0    

18 grams

Skate

3.5 oz.

0   

.02 grams

Swordfish

4.4 oz.

0    

29 grams

Tilapia

4 oz.

0    

30 grams

Trout (baked)

5.5 oz.

0    

37 grams

Tuna (canned in brine)

1.5 oz.

0  

11 grams

Turbot

½ fillet

0    

33 grams

Sea Trout

1 fillet

0    

40 grams

Whiting (steamed)

3 oz.

0    

18 grams

     

 

Important note:

You should NOT overeat protein (more than 1 gram/kg per lean body mass is the maximum limit. Here is a lean body mass calculator at this link to figure this out if you know your weight and your body fat;  http://www.bodybuilding.com/fun/lbm_calculator.htm

Sea Food

Portion Size

Glycemic Load

Protein grams

 

 

 

 

Clams (cooked moist heat)

3 oz.

3    

22 grams

Conch

1 cup

2    

33 grams

Crab (Alaska King)

1 leg

0    

26 grams

Cuttlefish

3 oz.

1    

28 grams

Escargots

3.5 oz.

2   

16 grams

Frog’s Legs

1 oz.

0    

5 grams

Jelly Fish (dried and salted)

1 cup

0    

3 grams

Lobster

1 cup

2    

3 grams

Mollusk (fried)

3 oz.

5    

17 grams

Mussel

3 oz.

4    

20 grams

Octopus

3.5 oz.

0    

12 grams

Oysters

3 oz.

4    

12 grams

Roe

3 oz.

2    

24 grams

Squid

3 oz.

4    

15 grams

Turtle

3.5 oz.

0    

20 grams

Whelks

3 oz.

7    

41 grams

     

 

 

Although this is a high fat diet. Please try to use the asterisked items below to get more fat in. As you can see in the chart, nuts have protein in them. Make sure you stay within your protein limits for the day.

Important note:

You should NOT overeat protein (more than 1 gram/kg per lean body mass is the maximum limit. Here is a lean body mass calculator at this link to figure this out if you know your weight and your body fat;  http://www.bodybuilding.com/fun/lbm_calculator.htm

Fats

Portion Size

Glycemic Load

Protein grams

 

 

 

 

Almonds

1 oz.

0    

6 grams

Brazil Nuts

1 oz.

0    

4 grams

Cashew Nuts

1 oz.

0   

4 grams

Chia Seeds

1 oz.

0   

5 grams

* Cod Fish Liver Oil

1 tablespoon or more

0   

0 grams

* Coconut Oil

1 tablespoon or more

0    

0 grams

Flax Seeds

1 oz.

0    

6 grams

* Grass Fed Cow’s Butter

1 tablespoon or more

0    

0 grams

Grass Fed Cow’s Cheese

1 oz.

0    

7 grams

Grass Fed Cow’s Sour Cream

2 tablespoons

0    

1 gram

Hazelnuts

1 oz. or about 20 nuts

0    

4 grams

* Hormone Free Bacon Grease

1 oz. or more

0    

0 grams

* Leaf Lard For Rendering

1 tablespoon or more

0    

0 grams

Macadamia Nuts

1 oz.

0    

2 grams

Peanuts

1 oz.

0    

7 grams

Peanut Butter (organic and just peanuts)

1 tablespoon

0    

7 grams

Pecans

1 oz.

0    

3 grams

Pine Nuts

1 oz.

0    

4 grams

Pistachios

1 oz.

0    

6 grams

Poppy Seeds (good fiber source too)

1 tablespoon

0    

2 grams

Pumpkin Seeds

1 oz.

0   

9 grams

Sesame Seeds

1 oz.

0    

5 grams

Sunflower Seeds

1 oz.

0    

6 grams

Walnuts

1 oz.

0    

4 grams

* These fats marked, with an asterisk, can be consumed as much as you want within reason.

 

Important note:

You should NOT overeat protein (more than 1 gram/kg per lean body mass is the maximum limit. Here is a lean body mass calculator at this link to figure this out if you know your weight and your body fat;  http://www.bodybuilding.com/fun/lbm_calculator.htm

Eggs

Portion Size

Glycemic Load

Protein grams

 

 

 

 

Pasteurized eggs, egg brands

Up to 3 eggs

0   

11 grams

     

 

 

Important note:

You should NOT overeat protein (more than 1 gram/kg per lean body mass is the maximum limit. Here is a lean body mass calculator at this link to figure this out if you know your weight and your body fat;  http://www.bodybuilding.com/fun/lbm_calculator.htm

Vegetables

Portion Size

Glycemic Load

Protein grams

 

 

 

 

Bok choy

3.2 oz.

1  

1.4 grams

Cabbage (green)

½ cup (chopped or shredded)

2    

1 grams

Collard greens

1 cup

2    

2 grams

Eggplant (fried in good oil)

1 cup

2    

1 gram

Escarole leeks

1 leek

3    

1 gram

Garbanzo beans

½ cup

9    

8 grams

Green beans

1 cup

4    

2 grams

Kale

1 cup cooked

3    

2 grams

Kidney beans

½ cup

7   

8 grams

Lentils

1 oz.

 

7 grams

Mushrooms

½ cup pieces

2    

2 grams

Okra

½ cup sliced

2    

1 gram

Onions

½ onion

4  

2 grams 

Pea Pods

1 cup

5    

5 grams

Peppers

1 pepper

2    

1 gram

squash

1 cup mashed

5    

2 grams 

sugar snap peas

1 cup whole

2    

2 grams 

Swiss chard

1 cup chopped

4    

3 grams

Tomato (stewed canned)

½ cup

3    

1 gram 

turnips

1 cup cubed

2    

1 gram

zucchini

1 cup sliced

2   

1 gram

 

 

Important note:

You should NOT overeat protein (more than 1 gram/kg per lean body mass is the maximum limit. Here is a lean body mass calculator at this link to figure this out if you know your weight and your body fat;  http://www.bodybuilding.com/fun/lbm_calculator.htm

Fruits

Portion Size

Glycemic Load

Protein grams

 

 

 

 

Apple

1 apple (fresh raw)

3    

2 grams

Apricot

1 cup sliced (fresh raw)

5    

2 grams

Banana

1 large (fresh raw)

11  

1 gram

Blueberries

½ cup (fresh raw)

3   

1 gram

Cantaloupe

1 cup (fresh raw balls)

5    

1 gram

Cherries

1 cup (fresh raw)

6    

2 grams

Dates

¼ cup chopped

14    

1 gram

Figs

1 large fig raw

4    

0 grams

Grapefruit

1 cup (fresh raw)

7    

1 gram

Grapes

1 cup (fresh raw)

5    

1 gram

Honeydew

1 cup (fresh raw balls)

4   

1 gram

Kiwi

½  cup (fresh raw)

4    

1 grams

Lemon

1 lemon

2    

1 gram

Lime

1 lime

0 grams

Mango

1 large mango

4    

1 gram

Nectarines

1 large nectarine

5    

2 grams

Oranges (navel)

1 orange

5    

1 gram

Papaya

½ cup (fresh raw)

2    

1 gram

Pear

1 small pear

5   

1 gram

Peach

1 large peach

5   

2 grams

Pineapple

½ cup (fresh raw)

3    

1 gram

Prunes

¼ cup dried

14    

1 gram

Watermelon

1 cup (fresh raw)

3    

1 gram

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Chapter Five

 

How to form you menu for meals.

The best way to figure your menus on High Fat Low Carb Diet Plan is to use an outline of a typical meal menu and add the meat, fish, sea food and fat from the chart above. The following is a basic outline of a good menu for each of the daily meals. The most basic rule for this menu is to make sure you have one of the free vegetables or greens from the “Free Foods Up To Portion Size” chart above at each meal.

 

Breakfast:

 

Protein – usually one or two items from the “Meats” or “Eggs” charts. For example bacon and eggs. Get fats by cooking the meal in them and top with grass fed or organic sour cream or melted grass fed butter poured on top. Then throw in one of the “Free Foods Up To Portion Size” chart such as spinach. Jot down the glycemic loads and the protein grams to track for the day.

You should NOT overeat protein (more than 1 gram/kg per lean body mass is the maximum limit per day). Here is a lean body mass calculator at this link to figure this out if you know your weight and your body fat;  http://www.bodybuilding.com/fun/lbm_calculator.htm  Example; If you weigh 200 lbs. and your body fat is 28% than your lean body mass is 144 lbs. This means you can have up to 144 grams of protein per day.

  • Limit your daily consumption of the glycemic load to around 50 in step one. Keep the foods you eat under a glycemic load of 10 in step one.
  • Limit your daily consumption of the glycemic load to around 65 in step two. Keep the foods you eat under a glycemic load of 14 in step two.
  • Limit your daily consumption of the glycemic load to around 80 in step three. Keep the foods you eat under a glycemic load of 18 in step three.

Lunch:

Protein – usually one or two items from the “Meats”, “Fish” or “Sea Food” charts. For example salmon wrapped bacon with melted grass fed butter on top. Get fats by cooking the meal in them and top with grass fed or organic sour cream dollop. Then throw in one of the greens from the “Free Foods Up To Portion Size” chart such as broccoli. Jot down the glycemic loads and the protein grams to track for the day.

You should NOT overeat protein (more than 1 gram/kg per lean body mass is the maximum limit per day). Here is a lean body mass calculator at this link to figure this out if you know your weight and your body fat;  http://www.bodybuilding.com/fun/lbm_calculator.htm  Example; If you weigh 200 lbs. and your body fat is 28% than your lean body mass is 144 lbs. This means you can have up to 144 grams of protein per day.

  • Limit your daily consumption of the glycemic load to around 50 in step one. Keep the foods you eat under a glycemic load of 10 in step one.
  • Limit your daily consumption of the glycemic load to around 65 in step two. Keep the foods you eat under a glycemic load of 14 in step two.
  • Limit your daily consumption of the glycemic load to around 80 in step three. Keep the foods you eat under a glycemic load of 18 in step three.

1 – 1 ½ C green salad or cooked greens, for example tossed green salad

½ – 1 C vegetables (optional), for example tomatoes, peppers, and celery with the salad

Fat (optional), for example low carb bleu cheese dressing

Dinner:

Protein – usually one or two items from the “Meats”, “Fish” or Sea Food” charts. For example a beef roast cooked in the slow cooker with vegetables from the “Free Foods Up To Portion Size” chart. Look at the weight of the roast and calculate the servings, then add that many serving size vegetables to cook with the roast. You can mix in more than one type of vegetable from the “Free Foods Up To Portion Size” chart.  Jot down the glycemic loads and the protein grams to track for the day.

You should NOT overeat protein (more than 1 gram/kg per lean body mass is the maximum limit per day). Here is a lean body mass calculator at this link to figure this out if you know your weight and your body fat;  http://www.bodybuilding.com/fun/lbm_calculator.htm  Example; If you weigh 200 lbs. and your body fat is 28% than your lean body mass is 144 lbs. This means you can have up to 144 grams of protein per day.

  • Limit your daily consumption of the glycemic load to around 50 in step one. Keep the foods you eat under a glycemic load of 10 in step one.
  • Limit your daily consumption of the glycemic load to around 65 in step two. Keep the foods you eat under a glycemic load of 14 in step two.
  • Limit your daily consumption of the glycemic load to around 80 in step three. Keep the foods you eat under a glycemic load of 18 in step three.

 

Snacks:

Use the “Fats” chart. There are plenty of nuts and seeds to snack on. Just make sure you add the protein grams up so you don’t overeat. For example; if you eat a 3 oz. serving of pumpkin seeds, which the serving size is 1 oz. you have now consumed 27 grams of protein. Choose lower protein nuts such as Brazil nuts, pine nuts, cashew nuts, hazelnuts, walnuts, pecans and macadamia nuts. Remember this, although this is a high fat diet plan, not keeping track of the protein grams is one of the biggest mistakes you can make on this diet. There is nothing that can derail your diet faster is consuming too much protein in the form of nuts.

By listening to your body and keeping track of the glycemic loads and the protein grams, you will be able to customize this diet plan to your individual metabolism. Don’t spend a lot of time looking at what you can’t eat, look at what you can eat, be creative, add some of your fats from the “Fats” chart to every meal, enjoy the flavors of the forbidden foods of the last 60 years and don’t add in things that are not on the charts like beer, wine, alcohol, pop, processed snacks and so forth. Please, please use common sense.

 

 

 

The foods not to eat; anything made from grains like wheat, flour, corn, rice or any other grain. As the second video shows, grains are a complex carbohydrate and floods the body with sugar when consumed. This spikes your blood sugar and is very, very unhealthy which leads to most age related diseases. Things like bread, gluten free bread, pasta, crackers, cereals, oatmeal, porridge, pizza, buns, cookies, popcorn, Chinese noodles or anything processed. The store has 80% of the store space for processed foods, but the need for these foods in our diet is zero.

Also, sugar, molasses, corn, sweet corn, maple syrup, bananas (ripened), mustard, ketchup, potato chips, beer, wine, liquor, colas, pops, sports drinks, processed flavored water, vitamin water, ice cream, chocolate with sugars, honey, all candies, mayonnaise, canned fruit, raisins, fava bean, broad bean, horse bean or anything else containing grain, sugar or starches such as potato, sweet potatoes, yams and rice.

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