The Triple Digit Diet

The Super Elusive Triple Digit Weight Loss Diet

CHAPTER THREE

Back to Basics

Eat Like a Neanderthal

For the first couple of days with this new way of eating, you may feel a bit sluggish (don’t worry - we’ll get to coffee in the next chapter). This is because your body forgot how to burn fat for energy.

Imagine that? Your body is so unfamiliar with burning fat for energy, that even when you lack carbohydrates, your body has no idea what to do! But, we're going to change all of that...

During the first two weeks if you need something to snack on you can eat some pork rinds. Most people tend to prefer the barbecue flavored version. They're not bad when you're craving something crunchy - and you'll still lose weight if you eat them. You’ll need the fat for energy.

Another nice thing about pork rinds is how you can crumble them up and use them as bread crumbs. Try this on chicken... I’ll tell you about lots of really good snacks a little later on. For the first two weeks it’s important that you keep your regimen as simple as possible.

For drinks like coffee (try to stay away from caffeinated versions - we’ll talk more about that in a few minutes) and tea, use heavy cream instead of milk - but not too much. Remember, you don’t want much more than five carbohydrates in a single setting for the time being. Don’t use skim milk or regular milk. You need the fat that comes with the cream. Skim milk has too much sugar and no fat.

Other possibilities are hemp milk, pea milk, almond milk, soy milk, or coconut milk. Choose the best one you can find that has the most fat and least carbohydrates. Pea milk is my favorite choice. You can even drink a full glass of many of these - just watch those carbs.

During the first two weeks (often referred to as induction), you'll need to be very strict. No sweets! No diet soda, no sugar substitutes. No low-carbohydrate shakes. This is really the only difficult part of this new way of life. Two weeks! You can do it!

Many people believe our bodies are so used to releasing insulin when we eat sweet sugar, that even when we eat something sweet that’s not actually sugar, our bodies react the same way – by releasing insulin!

So give your body two weeks to become less familiar with associating anything sweet with the need to release insulin. This is what induction is all about. If your body releases too much insulin it gets stored as fat.

You're going to keep your carbohydrates at a maximum of twenty grams per day – stay as close as you can to twenty. It won’t do you any good to go under. Eat fat! Eat butter (preferably grass fed)! Eat some cream cheese! Eat mayonnaise! Eat some sour cream! Have bacon (preferably nitrate-free) and eggs with sausage! Eat it all!

Throw some butter on those eggs! Have a chef salad and throw on some ranch dressing or creamy Caesar! (Just be careful, some salad dressings have more carbohydrates than others) For the best results use vinegar and oil. Don’t use Balsamic vinegar! It contains sugar. Lemon juice with herbs and spices also makes for a nice dressing.

Some of the best oils are olive, avocado, canola, walnut, soybean, grape-seed, sesame, sunflower and safflower. They’re especially good if labeled “cold pressed” or “expeller pressed”. Avoid cooking with corn oil, soybean oil or sunflower oil. Coconut oil is especially good to cook with.

What are some good spices? In alphabetical order: Basil, Cayenne, Cilantro, Dill, Garlic, Ginger, Oregano, Pepper, Rosemary, Sage, Tarragon, and Thyme. But watch labels! Some companies mix in things like corn meal! Be careful. You can find some good spices here.

I loved having grilled chicken with creamy Caesar dressing during my first couple of weeks. In fact, I liked it so much, I made it part of my daily regimen for a few months! I had it every day.

Keep in mind you don’t need to remove the skin or fat from meat.

Find your own favorites! This will make things a lot easier. There are certainly foods out there that you’d love to eat but don’t – because they’re high in fat. No need to worry about that right now!

I eat lots of meat with plenty of mayonnaise! My cholesterol tends to be normal, but you should have your cholesterol checked after a month or so just to make sure you're doing okay. If for any reason your cholesterol is up, lower your intake of saturated fats accordingly. You can also try taking Omega-3 Fish Oil - or better yet - get some cardiovascular exercise.

Speaking of fats:

Monounsaturated fats (olive oil, canola oil, peanut oil, sesame oil, almonds, peanuts, peanut butter, avocados, olives) actually help lower total blood cholesterol without lowering the good (HDL) cholesterol. (Yes, some cholesterol is actually good for you.)

Polyunsaturated fats (fish oil, soybean oil, corn oil, cottonseed oil, safflower oil, soft margarine) lower total blood cholesterol as well, but they also lower the good (HDL) cholesterol at the same time.

Drink at least 8 glasses of water per day. It seems that the more water you drink, the more fat you’ll lose. A simple thing like drinking an extra few glasses of water to lose weight – imagine that? Well, it works! Do it!

Salt causes your body to hold water (It doesn’t stop the burning of fat on your body, but it does make you bloated). I once knew a guy training in the police academy. They put him on a low-salt diet and his face shrunk so much he looked like a different person two months later.

Salt makes you look fat by holding water beneath your skin. If you have a chubby face, lowering your salt intake will make a difference right away. Also, using Flax Seed Oil (found here) may help men lose some of the water in their body. Women would use Borage oil for the same result (found here).

As more and more weight comes off, you’re going to want to be more active anyway. You’ll find yourself wanting to buy new clothes, go out, walk around town - even hit the gym - all to show the world the new you...

The sooner you start to lose the fat, the better. As you age, you’ll have a harder time losing weight. No matter what point you're at now, it will be easier to lose the weight right now than later. So let's get to it!

What might the first couple of weeks look like? Here’s an example of what I’ve seen people very successful with:

- Breakfast: 2-3 whole eggs friend in butter (or coconut oil), 3-4 pieces of bacon, a slice of

American cheese.
- Snack in between: Tunafish mixed with full-fat mayonnaise
- Lunch: Salad with meat, eggs and cheese with full fat dressing - Snack in between: Pork rinds
- Dinner: Baked salmon with spinach (or asparagus)

Take this menu and modify it with any low-carb safe foods we’ve talked about or mentioned within. As noted, you’ll want to keep your net carbohydrates (remember, you subtract fiber) at twenty or below during this phase. Stay away from artificial sweeteners as well. Remember, this is the most challenging period. Once you pass here, it’s going to be much smoother sailing... We’ll talk about post induction right after we have a little discussion about coffee...

PREVIOUS PAGE | NEXT PAGE

home | book index
Disclaimer - No Medical Advice: The information posted here should not be considered medical advice and is not intended to replace consultation with a qualified medical professional. If you have a medical condition, or are taking medication, do not begin this or any diet program without first consulting your health care professional.