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Rule #1: Avoid These Things

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Avoid any carbohydrate that is — or can be — white, is made with seed oils, has sugar or added sugar, flour, or enriched bleached flour. Thus, the following foods are prohibited, bread, rice, cereals, potatoes, chips, pasta, and fried food (fried in seed oils) with breading and most frozen dinners, pizzas, corndogs, etc. These are not foods. This is nonfood. Real food has whole ingredients. Minimal ingredients, minimal processing, minimal chemicals. If you avoid eating anything white and carb-heavy, you’ll be safe. Many cakes, cookies, bread, and cereal have too much sugar and fat and will easily spike blood sugar and keep you sluggish. Why does this happen? Chronic, elevated Blood sugar levels.

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Rule #2: Eat the same few meals over and over again

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The most successful dieters, regardless of whether their goal is muscle gain or fat loss, eat the same few meals repeatedly. Mix and match if you want, but a Low Carb, Ketogenic, or Carnivore diet works best for fat loss. 

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Rule #3: Don’t drink Calories

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Drink massive quantities of water and as much unsweetened iced tea, tea, diet sodas, coffee (without white cream), or other no-calorie/low-calorie beverages as you like. Do not drink milk, normal soft drinks, beer, or fruit juice. These all contain added calories and sugar. (Half and Half is okay in your coffee.)

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Rule #4: 24 hr Fast

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I recommend Friday as your fasting day. I Fast starting Thursday night after dinner, and fast all day Friday drinking only water, coffee tea, or 0-calorie drinks. I do not break the fast until Saturday around 11 am. 

 

 

Rule #5: Refeed

 

On Saturday or after a really long fast, you can nearly eat anything you want, and still keep most of your dietary momentum and go right into another fast. I wouldn't suggest eating absolute junk post-fast, however. Keep your diet in check. Should you want those extra calories though it wouldn't be too terrible. Paradoxically, dramatically spiking caloric intake in this way once per week increases fat loss by ensuring that your metabolic rate and organ function don’t downregulate from extended caloric restriction. We call this day a Refeed around here.

 

Rule #6: Don't Cheat

 

Cheating on your diet may offer temporary satisfaction, but in the long run, it leads to setbacks and feelings of guilt. Indulging in unhealthy foods can trigger overeating for the entire day, disrupting your progress and derailing your goals. Additionally, this cycle of indulgence can compound other setbacks, making it harder to maintain consistency and achieve lasting results.

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Rule #7: Eat more Protein

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The building block of muscle and supports energy during workouts. If you're losing fat and training hard, research shows that you need at least 1 gram of protein for every pound of body weight daily. You will need a lot more than 60-80 grams a day to put on muscle. Putting on muscle will help you burn fat by increasing the rate of calories you burn while at rest. 

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Rule #8: Eating Tips

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 Use these, and modify your diet accordingly. These are just suggestions.

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Natural 100% Butter

 Xylitol or Stevia

Half and Half

Raw Brown Sugar

100% Maple Syrup Only

RealMayo 

Almond Flour

Grain Free Flour

Tallow

Real Dressing (no seed oils)

Real Dairy

Meats 

Organs

Poultry

Whole Non-GMO Natural Fruit 

Whole Non-GMO Veggies 

Real Pasture Farmed Eggs

All-natural Nuts

Non-GMO Organic Coffee

Sea Salt

Ground Mustard

Sourdough Bread

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