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*Egg whites with 1–2 whole eggs for flavor (or, if organic, 2–5 whole eggs, including yolks) *Chicken breast or thigh *Beef (preferably grass-fed)
*Lentils (also called “dal” or “daal”) *Black beans
Red beans
*Spinach *Mixed vegetables (including broccoli, cauliflower, or any other
kimchee
Asparagus Peas Broccoli Green beans
Grass-fed organic beef (from Trader Joe’s),
RULE #3: DON’T DRINK CALORIES.
two tablespoons of cream; I suggest using cinnamon instead),
Red wine is by no means required for this diet to work, but it’s 100% allowed
RULE #4: DON’T EAT FRUIT.
avoiding fruit six days per week is the most reliable policy.
RULE #5: TAKE ONE DAY OFF PER WEEK.
Paradoxically, dramatically spiking caloric intake in this way once per week increases fat-loss by ensuring that your metabolic rate (thyroid function and conversion of T4 to T3, etc.) doesn’t downshift from extended caloric restriction.
Rule #1: Avoid “white” carbohydrates (or anything that can be white). Rule #2: Eat the same few meals over and over again. Rule #3: Don’t drink calories. Rule #4: Don’t eat fruit. Rule #5: Take one day off per week and go nuts.
He repeated four meals: BREAKFAST: Egg whites, one whole egg, mixed vegetables, chicken breast LUNCH: Mixed vegetables, peas, spinach (salad) SECOND LUNCH: Chicken thigh, black beans, mixed vegetables DINNER: Beef (or pork), asparagus, pinto beans His exact shopping list was simplicity itself. The prices are the per line totals: 1x Eggs (12 pack) $1.20 2x Grass-fed organic beef (0.5-lb cuts) $4 4x Mixed vegetables (1-lb bags) $6 2x Pork (1-lb cuts) $3 1x Chicken breast $2 2x Asparagus bundles $2 1x Organic peas (2-lb bag) $2 1x Pinto beans (1-lb bag) $1.50 2x Spinach (3-lb bags) $6 1x Black
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Don’t drink fruit juice,
and absolutely avoid a high-fructose diet.
One thing that worked well for me was keeping a little notepad with me. Everytime I got a craving for something (sweet stuff or just regular food) I added it to the list of things I was going to feast on during my cheat day. This was my way of acknowledging my craving and reminding myself that I could have it, but just not right now. It’s like deferred eating.
sugar-free Jell-O. When you are on the verge of self-control
potassium, magnesium, and calcium.
extra guacamole
Magnesium and calcium are easiest to consume in pill form, and 500 milligrams of magnesium taken prior to bed will also improve sleep.
Lima beans,
Lentils,
Black beans,
Removing even a little dairy can dramatically accelerate fat-loss,
Need something to flavor your coffee? If you must, use cream (not milk), but no more than two tablespoons. I opt for a few dashes of cinnamon and the occasional drops of vanilla extract.
I have not seen any evidence to suggest that
fruits are necessary more than once a week on cheat day.
I eat canned beans and lentils, disposing of the murky juice in the can and rinsing, instead of purchasing either dry.
lentils and black beans
GAINED EIGHT POUNDS AFTER MY CHEAT DAY! DID I UNDO ALL OF MY PROGRESS? No, not at all. It’s common for even a 120-pound female to gain up to eight pounds of water weight after 24 hours of increased carbohydrate intake.
Expect MASSIVE weight fluctuations after cheat day.
whey protein shake after every hour of training.
Pounds can lie, but measurements don’t.
Montreal steak rub, thick salsa without sugar added, garlic salt, white truffle sea salt (combine this with tarragon on eggs), Thai chili paste (srichacha)—this is just about all you need to start. For salad dressing, a few drops of a nonsugar sweetener like stevia mixed with vinegar and mustard will give you a dressing to satisfy any sweet tooth.
Butter is fine,
Macadamia oil is the new and improved olive oil.
I now use butter from grass-fed cows, ghee, and macadamia oil exclusively for all stove-top action.
Sources and Resources: Species Nutrition (http://www.speciesnutrition.com)—President Dave Palumbo was the first to introduce me to macadamia oil and I get mine from his producers.
almond butter
DO I REALLY HAVE TO BINGE ONCE A WEEK? It is important to spike caloric intake once per week.
T4 thyroid hormone to the more active T3. Everyone binges eventually on a diet, and it’s better to schedule it ahead of time to limit the damage.
Bumping up food intake for 12–24 hours, not necessarily to the point of sickness, is an important reset.
eat a good high-protein meal for breakfast on your off day and then binge from lunch to dinner, which is what I now do most of the time.
turkey bacon (or organic normal bacon)
cooked eggs with ghee (clarified butter)?
eggs, spinach, and lentils?
In randomized and controlled trials, eating eggs results in more fat-loss and increased basal metabolism. In one such trial, overweight women who consumed a breakfast of two eggs a day for eight weeks (at least five days per week) instead of a bagel of equal weight and caloric value lost 65% more weight and—more importantly—had an 83% greater reduction in waist circumference.
