The Eating Plan

The Eating Plan

You need to reduce or eliminate the foods that cause the insulin response in the body. Think of the first 2-4weeks as ‘rehab’ for you hormone (insulin) producing systems and is an elimination of most carbohydrates.

This is designed to reprogram your body to handle carbohydrates in a healthy non-fat- storing way.

A word on MOST carbohydrates: we are not Atkins (although he did have some good points), and we are not saying

we don’t need carbohydrates.

What we are saying is that the

form of carbohydrate has to

change. A lot of people do not

realise that THE best

carbohydrates we can eat are

vegetables, especially green

ones. These are packed full of

nutrients, fibre and everything

healthy we need from our

carbohydrate intake.

You can eat as many of these as you want and it doesn’t matter. They have a very minimal impact on raising insulin and are one of your main weapons to fight fat.

For the quickest and best results follow this plan to the letter and we guarantee you will lose fat and look and feel significantly leaner in just 4 weeks!

Do not give yourselves the countless excuses that people normally give themselves when they start traditional diets that allow a ‘get out clause’. Don’t set yourself up for failure by tweaking or ‘customising’ the program. Just commit to it and you will feel the benefits.

Days 1-14 this is 100% strict and it is essential that you DO NOT cheat. This 14 day period is necessary to teach your body to become fat adapted.

You are able to eat meat, fish, poultry, eggs and the list of foods below. You must not drink alcohol and all drinks should be water or herbal tea (although the very occasional organic tea and black coffee is ok). You must aim to eat 2g per kg bodyweight of protein per day or as a more general rule 150g protein for females and 250g for males.

Here are a few vegetables that are so low in insulin response that we recommend you literally eat as much as you want:

Alfalfa sprouts Artichokes Asparagus Bamboo shoots Broccoli Cabbage Carrots (raw) Fennel

Green beans Hearts of palm Jicama

Kale Mushrooms Mustard greens Okra

Onions

Parsley

Pea pods

Peppers

Radicchio Radishes Sauerkraut

Salad greens Scallions

Spinach

Squash (courgette) Squash (summer) Tomatillos Tomatoes

Turnip greens Turnips

Water chestnuts Water cress.

These are foods you can eat up to 6 servings a day:

1⁄4 avocado

Nuts and seeds (6 to 10 nuts)

Foods that lower the glycemic index by 30%:(lower the sugar response in the system) and can be added freely to your diet

Chutney

Dills and sweet pickles

Green olives

Horseradish

Lemon juice

Lime juice

Marinated vegetables (ie artichokes) Pickled beets

Pickled garlic Pickled legumes Pickled peppers Sauerbraten Sauerkraut Tangy salsas Vinegar

Vinegar and oil salad dressings

Day 15

You can eat whatever you like as long as you meet your protein goal. This is where you begin to re-introduce some of the carbohydrates that have been absent from the last 2 weeks starting with certain fruits.

Day 16 – 30

You still need to be 100% strict, but you can now add berries (blueberries, cherries, raspberries, blackberries etc.) to your diet.

Repeat the 16-30 day cycle

Next, add low GI fruits for the next 2 cycles, which includes apples, pears, grapefruit, plums, coconut, kiwi, prunes, and oranges.

Remember that every 7th day you are allowed a cheat meal.

You can eat like this for as long as you wish (all your life even) and watch the weight drop off, energy levels sore, health improve and feel great too.

Or, you can carry on introducing carbohydrate foods and see how you feel on them in terms of energy levels, bloated feelings and weight/body fat levels.

If you are adding more on the next cycle, add sweet potatoes and see how you feel. On the next cycle add quinoa.

On the next cycle add amaranth or brown rice.

We’ve given you eating plans for the first 14 weeks, after which we recommend you rotate back to the first plan and repeat either until you reach your goal body fat or weight or you’re comfortable eating healthily ‘off menu’..

That’s it, very simple really.

Once you learn to live in balance with your blood sugar, your weight will come off and stay off! Your health will improve your energy levels will soar and you’ll feel confident and happy within yourself.

All food choices should be organic and grass fed where possible and if not, the highest quality you can get your hands on.