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Diet plan
Please don’t feel dejected at this point and think It’s all too
hard I’ll crawl back onto the sofa and have another slice of
pizza’. Because the good news is that you don’t have to
diet, in fact dieting is the last thing you will have to do, this
plan allows you to eat from a diverse range of whole
foods. Some of which I am sure will surprise you because
they have been maligned by the food and nutrition
industries because other less healthy products have a
higher profit margin. The only things you will have to give
up are those things that are devitalising and prematurely
aging you, and probably leading you down a circuitous
path towards serious illness.
The first problem that many of you will have is that you
are unaware of basic nutrition but I will bet a penny to a
pinch of salt that you all think that fat is the enemy! So a
process of re-education must follow. For that reason I
have edited several articles that I have penned over the
years for various websites and include them here for
you to get a better understanding of why you are doing
many of the things that I recommend and why some of
them fly in the face of the main stream advice that is
given out by the media and the medical community.
Before we begin….
Albert Einstein
Dairy
Yoghurt.
Cheese.
Eggs.
Meat/Fish
Beef
Chicken
Lamb
Pork loin
Mackerel
Sardines
Tuna
Fruits
Apples
Pears
All berries
Oranges
Kiwi fruit
Gooseberries
Lemon
Limes
Pineapple
Tomato
(Dried fruits should be used as an occasional snack)
Fats.
Butter (Margarine and vegetable oils are out, because
they are poisonous)
Coconut oil
Red palm oil
Nut oils
Extra virgin olive oil
Ground Flax seeds
All nuts
Food Supplements
Pro-Biotics
Fish/cod liver oil
Multi-vitamins. The only multi-vitamin that I recommend is
Juice Plus+ TM
Zinc and Magnesium
But do…
Drink lots of fresh clean water.
Covert your weight into Kilograms and x your weight by
0.003.This will give you an accurate fluid requirement.
Plus if you are exercising or have a strenuous job add an
additional 500ml for every 15 minutes of intense work
performed. This will result in further and prolonged fat
burning.
Day 1-2
Prepare your self for the next 26 days. Get rid of the
rubbish and stock up on the good stuff. Buy a book that
will inspire you to succeed, and then of course actually
read the thing. Begin implementing the changes.
Day 3-13
Eliminate all that is on the banned list and stick to the
plan. It is only 10 days after all you have the discipline to
do something for only 10 days don’t you?
Day 14-28
Begin to bring back things like bread and milk. If they don’t
upset your digestion then continue eating them. But if they
do then you have learnt something about yourself that you
never knew before. Go slowly add a little milk to your
porridge. Have 1 slice of bread and see how you feel after
1 hour? After 2 hours?
If there are no ill effects then have 2 slices the next day
and see what happens again following the above
protocols. If you experience flatulence, bloating cramps or
diahorrea then these are fairly obvious signs that this food
is not for you.
Date: Day of 28
06:00
07:00
08:00
09:00
10:00
11:00
12:00
13:00
14:00
15:00
16:00
17:00
18:00
19:00
21:00
22:00
23:00
I HAVE SET THIS SUCCESS PLANNER UP SO THAT IT APPEARS YOU HAVE TO BEGIN ON A
MONDAY. NOTHING COULD BE FURTHER FROM THE TRUTH, BEGIN WHEN YOU INTEND TO
BEGIN. PRINT THIS SHEET OFF AND HANG IT SOMEWHERE THAT YOU CAN SEE IT AT LEAST
TWICE PER DAY. FILL IN THE BASIC DETAILS OF YOUR DAY SUCH AS HOW MANY MEALS
AND SNACKS YOU AIM TO CONSUME, WHEN YOU ARE GOING TO EXERCISE AND WHAT YOU
WILL DO. HAVING AN AT A GLANCE DAY PLANNER WILL ENABLE YOU TO BE BETTER
PREPARED AND FOCUSSED UPON ACHIEVING YOUR GOALS. HAVE IT PRINTED ON A3 PAPER
AND DECORATE IT WITH GOLD, SILVER AND COLOURED STARS OR ANYTHING THAT
MOTIVATES AND INSPIRES CONTINUED COMPLIANCE AND ULTIMATELY SUCCESS!
1. MY REASONS.
2.
PLEASE WRITE DOWN 3 REASONS WHY YOU HAVE DECIDED TO ACHIEVE
3. YOUR GOALS.
1.
4.
2.
5.
3.
1. OLD PATTERN.
NEW PATTERN.
2. OLD PATTERN.
NEW PATTERN.
3. OLD PATTERN.
NEW PATTERN.
ACTION PLAN.
1.
2.
3.
PLEASE WRITE DOWN 3 THINGS THAT YOU DID VERY WELL TODAY THAT
HELPED YOU MOVE TOWARDS THE ACHIEVEMENT OF YOUR 12 WEEK
GOALS.
PLEASE WRITE DOWN 1 MORE THING THAT YOU WILL DO EVEN BETTER
TOMMORROW.
1.
2.
3.
1.
NOTES:
Write down all of the things you would like to achieve during this 28
day program. No matter how big or small, place that dream upon
your list and place this where you can see it and read it at least 2
time per day.
BEFORE.
DATE:
WEIGHT:
BODYFAT
%
1. Waist
2. Upper
Arm
3. Neck
4. Forearm
5. Chest
6. Hips
7. Thigh
SUCCESS.
DATE:
WEIGHT:
BODYFAT %
1. Waist
2. Upper
Arm
3. Neck
4. Forearm
5. Chest
6. Hips
7. Thigh
OBSERVATIONS:
PHYSICAL ACTIVITIES:
CONCLUSIONS:
Day 1
If you are observant you may notice that Day 7 is almost devoid of any
Carbohydrates. This is because if you have been exercising whilst doing
the elimination diet you will lose even more fat weight due to the higher
thermic value of protein. The higher fat content provides all of your
energy needs. Day 7 should be a low energy or recovery day, no need to
exercise everyday because we only gain strength and muscle tone
during our recovery, but a nice walk is o.k.
When super-hydrated (3-5 litres per day) the Kidneys are able
to perform their main function, which is to eliminate most of
the body’s waste products. This leaves the liver to perform its
main function, which is to process stored body fat for energy
production.
In the beginning Man and Woman, had to forage, jog and sprint for food,
a fairly labour intensive affair. One requiring a seriously efficient body
that was neither too big nor too small. But one that did the job, which in
this case was survival. So a body that doesn’t expend energy fruitlessly
was a must have. Also because life was precarious, and food often
scarce you needed a body that could store excess calories for when it
needed them.
In the spring and summer game became plentiful, fruits started to grow
the sun was shining and having a high body fat level would slow you
down. So the body signals to the brain that food is on the plate so body
fat is not necessary. You burn off the excess In the presence of
sufficient calories.
But come the autumn, nature is signalling a change, by producing late
fruits and nuts that are energy packed so you can store the excess as
fat. This is where their muscles would be a burden using too much
energy, when energy conservation is of a higher priority. So they
atrophy (shrink), and the metabolic rate decreases, ergo the requirement
for energy decreases also. At the same time their fat cells are becoming
much more active which equates to increased deposition of fat across
the system. Which brings us to the modern world. One in which for most
of us, is not a world where our primary concern is where the next meal
is coming from.
You may have noticed that come the dark nights of winter it’s
much harder to motivate yourself to do exercise. But much easier to sit
round gorging on cakes and pies. These signals have been imprinted in
the human race for millennia, which means that you have to work at
controlling them. We can help our selves immensely by lowering our
consumption of nutrient low, calorie dense foods such as cakes,
burgers, white bread, white rice, crisps etc. You know, all the things that
taste good. As I have said before, you don't have to give up eating
anything that you enjoy. Because eating pleasure is one of the secrets
of fat/weight loss. If you hate what you are eating, you wont stick with it
For long, that is another reason that diets don't work.
So the next thing that will happen is that your body will give up
some of its muscle, and become more efficient at storing calories as fat.
Paradoxically, an occasional binge of high calorie foods signal that
there is food on the plate and the body builds more muscle and liberates
stored fat because we have fooled it into thinking that spring is here and
that there is game on the savannah and fruit on the trees ready for the
eating.
The great news is this means that your 'DIET' only ever lasts 6
days. The way that this works is that you are aiming for a consistent
level of self-control as opposed to total and fanatical perfection (which
is difficult to sustain). So that over a realistic time frame (8-16 weeks)
you will achieve some or all of your goals. Which I think you will agree is
a departure from the usual lose 2 stones in a week sensationalist
nonsense spouted by the usual diet industry profiteers. If you also aim
for a steady and consistent fat/weight loss over a lifetime you will get
what you want eventually. Whilst maintaining stable energy levels, and
high moral because you aren’t wrung out, hungry and constantly
fatigued. Plus if you take your time to succeed you will be better able to
appreciate the milestones of your achievement. If you aim to lose 1/2 - 1
pound of fat per week or less, that gradual but ultimately sustainable
loss of fat will accumulate over time. An added incentive for a slower
approach to fat weight loss is that, as we age our skin loses its
You pay for. What I mean to say is that processed foods may be cheaper
than organic foods but they have little in the way of nutritional value in
comparison, consequently you end up paying more in the long run to
get much, much less in terms of your health and well being because you
cant take out of the bank what you haven’t put in. Plus the more of us
that demand truly healthy and ethical foodstuffs instead of processed
rubbish the lower the cost will become. Besides which caging and
torturing animals by feeding them things that they didn’t evolve eating is
cruel and will only come back to haunt us in the form of Mad cow
disease, Salmonella and God knows what. Not to mention the weight of
karma that is accrued from the despicable treatment of factory farmed
animals; add to that organic tastes so much better, what more could you
ask for?
An Overview
There is no more contentious issue in the world of exercise, fitness and sports
than nutrition.
For every high carbohydrate, low fat devotee there is a high protein low carb
groupie ready to swear down that they are wrong. There is a simple
explanation for this. We are all different. If you ever read any mainstream
nutritional data that comes from the registered nutritionist realm, you will see
the split of 50-70% carbohydrate, 20-30% protein and 10-20% fats, this is
because we are all the same, right? So, if we are all the same, why is there a
10-20% variation in each of the macronutrient groups? If we are all the same,
why don’t we look the same? Like clones or ants?
I realized a long time ago that this was not a ‘one size fits all’ subject. I also
realized that as science caught up with reality, trends would change. I was
correct. When I was a boy, competing at county level swimming it became
apparent to me the more energy I had for a race or training session, the better
I performed at the task. Later I was in the army and surrounded by
bodybuilders who base their whole day around what they eat and when they
eat it. I picked up more knowledge. It was through bodybuilding that I became
initially involved in this process and they have lead the way for popular
nutritional understanding and must be applauded for bringing it out of the labs.
The perfect diet, just as the perfect workout, does not exist. Simply put, what
you eat today will dictate what nutrients your body will require tomorrow. So if
you eat the same things every day you will at some point end up with
It will help you immensely to know how you oxidize (burn) the foods that you
eat. If you are a fast oxidizer then you need to slow your metabolism down. If
you are a slow oxidizer you need to speed your metabolism up. You need to
be in an optimum state of health if you want to perform at the highest levels
within your chosen sport
The easiest way is just to see how you respond to certain foods is to pay
attention to your responses. If when you eat a jelly donut and you become a
manic sugar demon, or when you eat bread you become fatigued, then these
responses give you a glimpse into your oxidative type and food intolerances.
Many people live daily outside of their oxidative type and pander to their food
cravings, which are the ingrained results of their food sensitivities that have
been ignored. Don’t even get me onto fungal infections and parasite
infestations. You also have to take into consideration how well you assimilate
the foods you eat.
For now let me just say that eating whole organic or bio-diverse meats,
poultry, fruits and vegetables, raw organic dairy products including butter and
cream (ditch the margarine right now because it is poison), go for wild fish and
limit grains and sugars to the bare minimum, you will be on the right track
Protein from the Greek, meaning ‘of prime importance,’ is one of the three
macronutrient groups the others are Carbohydrates and fats, protein sources
are an abundant source of fat-soluble vitamins and minerals not found
elsewhere. Without Protein repair of damaged tissues is impossible. Everyone
requires protein, and that is probably why most whole foods contain some in
varying amounts, including vegetables. The government recommended daily
amounts (RDA) are actually the absolute minimum amount required to sustain
life, and that goes for all RDAs. For every human on the planet irrespective of
race, religion, creed, shoe size or annual salary you need a minimum of 1
gram of protein for each pound of lean muscle on your frame to maintain your
muscle mass. The mistake a lot of people make when they begin a diet is to
focus on the weight scales for their normative feedback. The belief that weight
loss is good no matter where it leaves from is erroneous. This is because
muscle is metabolically active and requires calories to maintain it and even
more calories to repair and grow. Fat on the other hand is relatively inactive
and only requires around 2% of your daily maintenance calories. As you can
see muscle is in effect the engine that powers our metabolism, put basically
without muscle our weight loss efforts grind to a halt. Something that is often
overlooked is fluid requirement for assimilation of protein, carbohydrates and
fats. Protein requires 2 grams of water for every gram consumed. Without this
required fluid intake assimilation will grind to a halt and the kidneys will be put
under enormous strain and the formation of kidney stones is the most likely
outcome.
When someone begins a diet that deprives them of the requisite calories to
maintain their muscle mass what happens is fairly predictable and involves
survival mechanisms set in place millennia ago. As our metabolic rate drops,
so our requirement for calories drops also. This signals a change in our
hormonal response and we become far more efficient at storing the fat that we
should be aiming to lose. This is not an optimum state to be in, if a calorie-
restricted diet is your preferred method of weight loss you should never lower
calories from, or deprive yourself of protein. Firstly because it is the most
‘thermogenic’ or heat raising macronutrient, this means that it requires more
calories to assimilate thus creating a natural calorie deficit. A slight excess of
protein is also less likely to turn to fat than carbohydrates and fats. Secondly,
because you need the muscle you have to maintain your metabolic rate so
you can continue to burn fat while you rest. A much more efficient method for
fat loss is to simply eliminate processed foods, replacing them with whole
foods and then exercising regularly, although I would have to assume that if
you are reading this then motivating your self to exercise isn’t much of a
problem?
1 gram per pound of muscle may work for you if you are couch bound and just
want to maintain your weight and basic life support systems, but if you are an
athlete who puts in hours of hard training each week. You work a day job and
have a growing family 1 gram isn’t going to cover it, sorry your meat, fish and
egg bill just went up. The reason I focus on meat, fish and eggs is because
they are the best sources of protein for the majority of the people on the earth,
and when I say meat I mean organic grass fed if it is beef and naturally free
According to Milos sarcev, former Mr. Olympia contender and possibly the
worlds foremost authority on Hormones and their affects upon hypertrophy
and fat loss expounds, the basic minimum of protein for an athlete or
someone with an active job is 1.5 grams per pound of muscle to maintain
weight and for slight increases in muscle mass. If you wish to increase muscle
in any meaningful way you will need to increase your protein intake to 1.8
grams and as much as 2.0 grams per pound of lean muscle, which is
determined by your sport and daily activity levels. I know things just got
complicated, but as I have said before we are all individuals who have
individual needs and requirements. Unless you do the exact same things
every day of your life without using anymore or any less energy, which is
unlikely because no-one has a life that boring and uneventful, your dietary
requirements are going to change according to your energy output. For
women it is more obvious because every month they go through their
menstrual cycle and have a higher requirement for protein and calories from
the other macronutrient groups as well. For men it is harder to determine but
we all have biorhythms, high and low points in the month. Times when we feel
strong and others when we feel tired and weak. My own for instance, are
spread over a three month period, and my lowest point in the year is at the
waning moon during December. I bob back up during the full moon, which
often precedes Christmas, and I go into the New Year with renewed
confidence and energy.
There are psychosomatic elements to this because as I write this I am
programming my mind to believe what I am saying. However I have seen this
pattern repeat itself over and over from my own experience. This may sound
like mumbo-jumbo to many of you, but the better you know yourself, the
easier you can head off the avoidable complications of life before they
become problems.
To acquire an accurate daily requirement of protein for lean muscle gains you
will need to have an accurate body fat test performed on you by a qualified
technician. From this test you will get your body fat percentage, this will allow
you to know how much muscle you are carrying and how much fat you need
to lose to be at the top of your game.
There are many ways to attain your body fat percentage, most are inaccurate
and some are wildly so. Most of the time people will go to a personal trainer
who will do a four to six site calliper test which is a skin-fold pinch test.
Biceps – Triceps – Sub-scapular (below the shoulder blade) – Supra-iliac
(above the pelvis in line with the navel).
They will then follow one of the several equations, the most popular being the
Harris-Benedict method, to come up with a body-fat percentage. This is often
inaccurate by up to 2%, which is still considered in many mainstream circles
to be a permissible variation.
The choice is yours which method you employ, the aim is to acquire a
baseline number (what your body fat level is today) and work down to a lower
number over a sensible period of weeks and months. When you have that
number you can convert total body weight into a daily weight converted into
calories to be consumed over the course of the day split up into 4-7 meals per
day. It is up to you how you split your meals up over the day, some thrive on
small regular feedings and others do well on fewer meals that contain more
substance. Although if you require more than 60 grams of protein per feeding
on the 4 meals a day plan then I would personally spread those extra grams
over another meal or because of the high amount of protein being digested.
This is the reason heavy weight strongmen and body builders require as
many as 10 feedings per day, they have to spread the intake of protein evenly
throughout the day to ensure their muscles continue to grow and their
digestion isn’t overloaded, plus different sources of protein take longer or
shorter periods to digest supplemental whey for example is digested very
quickly, whereas a fatty steak can take many hours to be digested. This also
throws up the question of protein choices in relation to meal timings and I will
address this subject later on.
Once you know your lean muscle mass and have a good idea how much
protein you need to repair the damage from training and life in general, you
need to work out how many calories you need to live on. Each kg of muscle
requires at least 14 kilocalories per hour at rest. Fat doesn’t need to be fed
and only requires roughly 2% of the daily intake in a healthy individual to
regulate it self and can therefore be considered almost inactive. To get a
roughly accurate idea of how many calories you need to maintain a healthy
To simplify this process we shall use the Harris Benedict method for finding
our resting metabolic rate (RMR)
We must then take daily activity into consideration and apportion a number
value to that activity.
Very light = Sedentary largely bed rest or sofa surfing (1.2 - 1.3)
Light = No planned activity, office work. Etc. (1.5 - 1.6)
Moderate = Light walking and stair climbing (1.6 – 1.7)
Heavy = Heavy labour and strenuous work (1.9 – 2.1)
If his goal is to lose body fat then it would be best not to eat added calories on
a daily basis and to stay in the 3000-3500 calories per day range, the lower
amount being on non training days so as to create a calorie deficit which must
be replaced from stored body fat. But if his goal were to become stronger with
more muscle then adding an extra 250 – 500 calories per day would be a
good starting point. This is the science and some folks enjoy getting caught
up in the minutiae and the discipline of sticking to a contest / competition diet.
Now here comes an interesting thing, I found out to my own satisfaction that
getting really anal about calories in and calories out stopped being fun and
that eating heartily when your appetite is good and eating less when it is slight
is a far more healthy way to go. Especially when most people have lives and
jobs that don’t allow them to eat every 2-3 hours on a timer, this also helps
you to see the bigger picture by realizing that eating well doesn’t last for only
24 hours, but it lasts a life time and that the occasional splurge and fast cycle
actually helps you to become leaner and stronger and generally more stable
mentally. This is borne out by body builders who when getting lean for a
competition often have a few planned cheat meals to raise their dwindling
metabolic rate, because as they start to lose weight their RMR begins to drop
and a quick energy spike every 3 days or so seems to keep the fat loss train
1.Pay attention to what your body is telling you when you eat (having a food
plan and writing down what you ate and when you ate it will help, but also
what and how you felt 1-3 hours after eating will also give you a better idea of
which foods are better or worse for you).
3.Do not sit down and eat when you are upset (eating should be done in calm
light hearted surroundings for optimum digestion and assimilation, after all you
want to extract as much nutritional value from your foods as is possible).
4.Take time to eat slowly and chew each mouthful. (Don’t just inhale your food
and then take the edge off the fire in your belly with handfuls of antacids)
Okay, back to our notional strongman painter and decorator, of the 3522
calories he would need between 1 and 2gm of protein per pound of lean
muscle, so assuming our athlete has 11% body fat at 82.7kg or 182lbs total
body weight with 9.1kg or 20lbs of body fat, but we don’t need to feed the fat.
We subtract the fat weight from our initial calculation and come up with a lean
muscular weight of 73.6kg or multiplying that by 2.2 we have 161.9lbs of
muscle mass. So at the very least our notional athlete would require
As you can see the higher the level of protein the more meals will be needed
to aid digestion, which means you get to eat loads of food each and every
day. If you are like me that is great because I really do love my food. The
down side to this is that with continuous regular feedings it is possible to
impair your stomachs ability to produce hydrochloric acid (H.C.L.).
Hydrochloric acid is necessary for breaking down the large food particles in
the stomach, if too large particles get through the stomach and enter the
portal vein into the liver via the intestines this can wreak havoc with health
and lead to leaky gut syndrome. I assisted in a client referral in California who
had been diagnosed by two doctors with ‘Lou Gherrigs disease’ the medical
term being arterial lateral sclerosis or (A.L.S). The client bounced around from
allopathic doctor to naturopath for months slowly wasting away until he came
to us. It took a lot of clever people a lot of time but in the end through a
process of elimination and a lot of detective work we were able to realize that
due to his stressful working life he had ceased producing H.C.L. for himself,
and was suffering from ‘Hypochlorohydria’. Through a carefully supervised
supplement regime of H.C.L. quality fish oils and medical grade whey
supplementary protein he was on the mend. Once he started producing his
own H.C.L. there was no stopping him and I am informed that he is well on
the mend, this may sound like an extreme situation, but due to long working
hours and poor lifestyle choices this situation is becoming quite common in
the western world. My suggestion to most would be to try fasting every so
often, I have tried fasting and have found it to be excellent for cleansing the
colon of accumulated junk in the form of mucoid plaque, and freeing the mind
from accumulated junk in the form of trapped emotions and fears. The end
result is much like re-booting your computer, your mental processes are
sharper and your digestive tract is able assimilate more from the food you
consume. During my last fast I dropped 5 pounds in weight and 1 inch off my
waist line, over the next 6 weeks I gained 11 pounds and that inch back on my
waist. My muscles felt full and strong plus I was able to out perform my
previous best efforts for that year.
Back to our strongman friend, this athlete would then add more calories
derived dependant upon his or her activity level, a rough rule of thumb would
be somewhere between 250-500 calories daily spread over each meal and
possibly adding another meal or snack if individual meals become too weighty
and interrupt the digestive process. Unless you are an athlete who relies upon
maintaining a certain weight such as a boxer, or you are a entering a
bodybuilding show and need to keep a strict watch on your body fat levels. I
feel it unnecessary to focus too much attention upon ones daily calorie intake
this can lead to a lot of unhappiness and maybe even an eating disorder or
two. Once you know how much food you need to eat as a daily minimum and
The rest of your daily calorie requirement must come from carbohydrate and
fat, where protein repairs damaged tissues, Carbohydrate and fats are the
energy portions of food and their input fuels the new muscle growth. They
provide the energy to build the new muscle and to move, breathe and live.
They are also the source of many of the vitamins and minerals you require to
maintain optimum health so choosing wisely is an absolute must for everyone
and not just the athlete. When I was serving as an Infantryman in the British
army I remember listening to a man from the British special-forces talk about
food in an escape and evasion situation that he had found himself in and I
clearly recall him saying that ‘a calorie is a calorie, and it doesn’t matter where
it comes from as long as you get it down your neck’. I have to contradict him
and state categorically that that is just not true, a calorie is a unit of heat, or
more specifically the amount of energy required to raise the temperature of 1
litre of water by 1 degree centigrade. But where it comes from is everything
dependent upon your metabolic type and how you oxidize your food. Now I
will agree with him that it is better to eat than to starve in a war zone where
unfriendly forces seek to imprison you and do all manner of unspeakable
things to your person. But when it comes to strength and health we must be
cautious as to where we derive our food sources from, this is because there
are good sources of proteins, carbohydrates and fats and there are also
atrocious food sources barely qualifying for the name of ‘food’. For example I
recommend organic and bio-diverse foods but if they are rotting in your
refrigerator then they are less nutritious than their commercially raised
competitors and are therefore not worth purchasing let alone consuming
because the end result could be a lot of training time wasted on the john
dealing with food poisoning.
Also anything that comes in packaging with words in the ingredients label that
are indecipherable and look like a drunken dyslexic has written their name in
haste should also be avoided like the plague. That also holds true for
packaged foods, which have diet, low, fat or fat free on the label. Folks, the
calories have to come from somewhere and so does the flavour, it will
generally be from refined sugar which will convert to fat just a quickly as fat
will but will leave you unfulfilled and going for more of the same in no time due
to the erratic insulin fluctuations, one of the best examples of this is the fizzy
The fats we consume and the fats we store all over our bodies known as
adipose tissue are essential to life, never let anyone tell you anything
differently. Fats are important building blocks for your cells and vital in the
production of hormones, but just as your choices of proteins and
carbohydrates must be well thought out so must your choices and sources of
fats not least because fat cells are where the body stores toxins. 1 gram of fat
contains 9 calories and is therefore more than twice as dense as either
protein or carbohydrate. Fat performs a service in much the same way as
fiber in that it slows digestion, it also provides substance to a meal and gives it
flavour where as fiber lends little to taste but does provide bulk which aids in
transit and elimination. This can enhance a meal so that the consumption of
further more flavoursome foods adding extra calories after the meal is finished
unnecessary.
In the 60-year period from 1910–1970, the proportion of traditional animal fats
in the American diet has declined from 83% to 62% and butter consumption
plummeted from 18 pounds per person per year to 4. During the past eighty
years, dietary cholesterol has increased 1%. During the same period, the
percentage of dietary vegetable oils in the form of margarine, shortening and
refined oils has increased about 400%, while the consumption of sugar and
processed foods increased about 60%.
Eat move and be healthy (p74) Chek P.
There you have it folks! It was never the natural fat that was the problem, it
was always the junk we throw down our necks in ever greater amounts, but
why let the truth spoil a good story especially when your company has a
vested interest in selling products that claim on the label to be healthy when
all the time you knew you were selling a slow death to your consumers. Nice
and slow so that you can’t milk them for years, and if you diversify your shares
into the medical treatments to heal the damage then its win, win all the way to
the bank. Don’t be fooled by slick advertisements and government scare
tactics, our forefathers and mothers ate lots of fatty meat and lived long and
healthy lives, I know mine did.
Back in the day when there were no fast food joints or long life loaves our
ancestors had to eat what was available to them, this meant a diet that
consisted of the foods that were readily at hand. Depending where your
ancestors came from would also dictate the foods they would have
considered staple to their prolonged health, for instance the closer you were
to the poles the more meat you would require to maintain body temperature.
The meat sources closest to the poles, such as wale and seal consist of
extremely high levels of saturated fats. Where as some one living near to the
equator would have had to subsist on a diet of less meat and more diverse
diet of fruits and vegetation. Our Inuit or Eskimo brethren for example evolved
eating as much as 80% of their diet from saturated fat and the only vegetation
consumed would have been pre-digested sea vegetables from the stomachs
of their prey. The reason is one of evolutionary necessity, if you live in cold
climes then you are more likely to have a faster metabolism, due to your need
to stay warm which means you will become hungry quickly if you don’t’ get
enough calorie dense foods into your system. On the other hand if you live in
If saturated fat is so bad for us then our ancestors would have keeled over
millennia ago from coronary heart disease and you wouldn’t be here reading
this. I am going to say it once more for those who didn’t catch it the last time,
naturally occurring fats, both saturated and non-saturated are requisite for
good health.
Much has been said in recent years about the benefits of essential fatty acids
in the diet and the commercial food industry never one to miss a trick has
begun to put them into anything and everything, you can now buy eggs that
contain more omega 3 than a piece of salmon and bread which has never
been a source of the essential fatty acids because they say it is a good way to
get your kids to eat it without the histrionics associated with modern meal
times. If they did as my mother did when I was young and I didn’t want to eat
my food, she would starve me until I wanted to eat my meat and veg. instead
of giving in and letting them eat junk this would be unnecessary.
Essential fatty acids come in two groups, Omega 3s and 6s. The ideal ratio is
1:4 probably the most important sources of these essential fats are from oily
fish. Eicosapentanoic acid (EPA) and Docosahexanoic acid (DHA) can only
be derived from fish and are essential for brain and nervous system
development and repair.
The best sources of fat for cooking are saturated which means they are solid
at room temperature, these include:
Butter, Lard (an interesting factoid is that lard is one of the healthiest sources
of saturates available and packed with vitamins and other health giving
properties, yet pork from which it comes from is the least healthy meat and
excessive consumption has been linked to many cancer states. The reason
Other sources of saturated oils can be eaten in their original form such as
nuts, seeds and Avocados. I would urge and advise that you acquire all of
these fats from natural, organic sources because commercially raised animals
and plants are subject to many toxic chemicals, hormones, pesticides,
herbicides and fungicides and you would be committing slow suicide if you
chose to scrimp on your food bill, not least because as previously stated
toxins are stored in the fat and as you eat the fat so it becomes stored in your
fat. This is one of the reasons why when people go on a de-tox diet they feel
awful for the first few days, due to the sudden deluge of stored toxins into the
blood stream.
Unsaturated fats are liquid at room temperature these fats are less stable in
the presence of heat. Unsaturated fats can be cooked with, but at very
moderate temperatures for light sautéing up to 190°C. These include:
Oils such as Flax, hemp, borage and fish oils should never be used in the
cooking process and would serve best as the base for salad dressings or
consumed by the tablespoon as a supplement to your normal dietary intake of
fats.
The amount of fat that should be consumed is an individual thing and I would
once again urge you to read Eat move and be healthy by Paul Chek and find
out for your self the ratio of macronutrients that best serves your oxidative
type. But remember this, if your ancestors came from northern Europe you
would be wise to eat less carbohydrates from any source but especially grains
and simple sugars except those from fresh fruits (but not fruit juices due to the
lack of fibre and concentration of simple sugars) and replacing those calories
with fats. That is not to say you eliminate them completely but use with
caution and with one eye on your waistline waistline. Too many calories from
any source will lead to a thickening of the girth and more for your good lady to
hang onto in the love handle department.
Simply put, fat is not the enemy and the obesity epidemic has more to do with
the increase of carbohydrates, especially in the form of simple sugars than it
does to the consumption of fats, if you eat adequate quantities of protein for
muscular maintenance and repair and you take in enough good quality fats
from both saturated and un-saturated sources then the carbohydrate
Protein:
Beef, chicken, turkey, lamb, mutton, heart, liver, kidneys, pate, (organ meats
are depositories of vitamins and minerals, more so than the muscles of the
animal) sausage, bacon preferably from sources which avoid the uses of
nitrites and nitrates for preservation, free range organic eggs, Fish especially
the oily varieties, although You may want to avoid shark and swordfish and
tuna due to them containing high levels of mercury, cadmium and lead,
cheese (of all varieties, preferably unpasteurised and organic)
Carbohydrates:
All green vegetables, all salad produce, potatoes, rice of all varieties, all root
veggies, corn, yoghurt (full fat is best), all fruits, fresh unpasteurised milk if
you can get it.
Fats:
Butter, coconut oil, red palm oil, duck and goose fat, beef fat, pork fat, walnut
oil, sesame oil, virgin olive oil, peanut oil, cream, all varieties of nuts and
seeds (they should be soaked for at least 12 hours to break down the phytic
acid, and then oven dried on a low heat.
Foods to avoid