to be higher in CHO content). There are also high quality protein shakes available, but watch the fat and carbohydrate contents care- fully.
A Typical Daily Meal Plan
So what does this look like in practice? The following is a sample of a typical daily meal plan for weight loss.
Breakfast 1 whole egg + 3-4 egg whites, scrambled Sea salt and spices to taste 2 8oz glasses of water Optional: coffee, 1oz skim milk if desired, Stevia for sweetener. Lunch
1 grilled chicken breast
2 cups (2 handfuls) of mixed field greens, fresh spinach, or veg- etables
1 tablespoon olive oil + apple cider vinegar dressing, plus spices to taste 2 - 8oz glasses of water Dinner
5-8oz fish, seafood, chicken, lean pork or beef 2 cups vegetables
Unlimited salad (but only 1 tablespoon olive oil + apple cider vinegar
Sea salt and spices to taste 2 - 8oz glasses of water Snack
½ cup low fat cottage cheese or 1 serving of plain Greek yogurt
There are several factors to note. First, you must have 15-20g
PRO at each meal and snack. This is to replace the PRO that is get- ting burned. Second, you must eat regularly. (This includes a small PRO snack 30-60 minutes before bed to prevent PRO loss during sleep.) This sounds counterintuitive, but you need to eat to lose! When you skip a meal your body’s enzyme systems go into “preser- vation mode,” and the next meal you eat will get stored rather than burned. Third, vegetables and water are essential, not optional. Note that there is no bread, cereal, pasta, dairy, butter, but- ter substitutes, fruit or fruit juices, nuts, alcohol, or junk food. All breads, cereal, pasta, and fruit are sugars. Nuts contain too much saturated fat—the very thing you are trying to burn off. And alcohol interferes with the gluconeogenesis in the liver, slowing down your weight loss. Don’t fret! Once you’ve lost the weight you will go back to eat- ing the things you enjoy, including fruit and alcohol. But you have a goal, and there are sacrifices that need to be made to reach that goal. The first 3-4 days are the hardest, as you go through CHO
withdrawal and clear out the built-up toxins. But stick with it, and on day 4-5 the fat burning kicks in and there is a surge of energy and an increased sense of well-being.
Controlling Insulin is the Key
As noted above, insulin is the underlying factor in gaining weight and keeping it off. In our typical high CHO diet, the pancreas continues to secrete insulin. Every high CHO meal or snack causes an insulin spike. Over time, the cells that respond to insulin become “numb” or resistant to the insulin. This forces the pancreas to secrete even higher amounts of insulin to “wake up” the resistant cells.
14 Natural Nutmeg January 2012
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