eat_fat_get_thin_diet
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| eat_fat_get_thin_diet [2024/11/27 20:12] – created y5ril | eat_fat_get_thin_diet [2025/04/13 16:09] (current) – removed ron | ||
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| - | ===== Things to remove/ | ||
| - | * fake foods | ||
| - | * is not whole, real, and fresh | ||
| - | * in a bag or box | ||
| - | * contains preservatives, | ||
| - | * labeled "fat free" or "low fat" | ||
| - | * contains " | ||
| - | * all foods that contain sugar | ||
| - | * any drinks that contain sugar | ||
| - | * anything containing artificial sweeteners | ||
| - | * anything containing hydrogenated oils or refined vegetable oils | ||
| - | ==== Other foods to avoid ==== | ||
| - | * gluten-containing products | ||
| - | * dairy products (except grass-fed butter or ghee) | ||
| - | * grains | ||
| - | * rice | ||
| - | * quinoa | ||
| - | * millet | ||
| - | * beans | ||
| - | * foods high in starch | ||
| - | * non-organic dairy | ||
| - | ===== Things to add ===== | ||
| - | ==== Foods that are OK ==== | ||
| - | * extra-virgin olive oil | ||
| - | * extra-virgin coconut oil | ||
| - | * sea salt | ||
| - | * black pepper | ||
| - | * detoxifying and anti-inflammatory herbs and spices | ||
| - | * ginger | ||
| - | * turmeric | ||
| - | * cinnamon | ||
| - | * cayenne pepper | ||
| - | * thyme | ||
| - | * rosemary | ||
| - | * cumin | ||
| - | * sage | ||
| - | * oregano | ||
| - | * coriander | ||
| - | * cilantro | ||
| - | * paprika | ||
| - | * parsley | ||
| - | * nuts | ||
| - | * walnuts | ||
| - | * pecans | ||
| - | * almonds | ||
| - | * macadamia nuts | ||
| - | * cashews | ||
| - | * seeds | ||
| - | * hemp | ||
| - | * chia | ||
| - | * flax | ||
| - | * pumpkin | ||
| - | * sesame | ||
| - | * unsweetened almond or hemp milk | ||
| - | * grass-fed butter or ghee | ||
| - | * high-quality coffee | ||
| - | * 2 cups per day | ||
| - | * straight or with butter or coconut oil | ||
| - | ==== Meals ==== | ||
| - | * Part-4 recipes | ||
| - | * plan out 1 week of meals at a time | ||
| - | ==== Supplements ==== | ||
| - | use brands that are free from contaminants, | ||
| - | * high-quality multivitamin and multimineral supplement | ||
| - | * fish oil (EPA/ | ||
| - | * 2 grams | ||
| - | * vitamin D3 | ||
| - | * 2,000 units | ||
| - | * L-carnitine | ||
| - | * 300-400 milligrams | ||
| - | * twice/day | ||
| - | * CoQ10 | ||
| - | * 30mg | ||
| - | * twice/day | ||
| - | * magnesium glycinate | ||
| - | * 30mg | ||
| - | * twice/day | ||
| - | * PGX (superfiber) | ||
| - | * 2-5g | ||
| - | * before every meal | ||
| - | * powder form tends to work better than capsules | ||
| - | * probiotics | ||
| - | * 10-20 billion CFU | ||
| - | * MCT oil | ||
| - | * 1-2 tablespoons | ||
| - | * electrolytes | ||
| - | * 1-2 capfuls of e-lyte | ||
| - | * potato starch | ||
| - | * 1-2 tablespoons/ | ||
| - | * twice/day | ||
| - | === Optional Supplements === | ||
| - | * digestive enzymes | ||
| - | * 1-2 capsules with each meal | ||
| - | * magnesium citrate | ||
| - | * 150mg | ||
| - | * 2-3 twice/day | ||
| - | * essential for constipation | ||
| - | * LaxaBlend | ||
| - | * herbal laxative | ||
| - | * 2-3 capsules at night | ||
| - | * buffered ascorbic acid | ||
| - | * 500mg | ||
| - | * 2-4 twice/day | ||
| - | |||
| - | ===== Exercise ===== | ||
| - | |||
| - | * 30 minutes/day or more | ||
| - | |||
| - | ==== Water ==== | ||
| - | |||
| - | * 64 oz/day | ||
| - | |||
| - | ==== Journal ==== | ||
| - | * track progress | ||
| - | ** body measurements | ||
| - | *** weight | ||
| - | *** height | ||
| - | *** waist circumference @ belly-button | ||
| - | *** hip circumference | ||
| - | *** thigh circumference | ||
| - | *** blood pressure | ||
| - | *** blood sugar | ||
| - | **** fasting blood sugar | ||
| - | ***** ideally 70-80 mg/dl | ||
| - | **** 2 hours after breakfast and dinner | ||
| - | ***** <120 mg/dl = good | ||
| - | ***** >140 mg/dl = pre-diabetes | ||
| - | ***** >200 mg/dl = type-2 diabetes | ||
| - | ** thoughts | ||
| - | ** experiences | ||
| - | |||
| - | ==== Check Numbers ==== | ||
| - | * fill out first page of data in journal | ||
| - | * take FLC quiz | ||
| - | ** https:// | ||
| - | * have cholesterol profile and/or basic lab testing done | ||
| - | ** [[EFGT Tests]] | ||
| - | |||
| - | ===== Pre-diet Checklist ===== | ||
| - | |||
| - | # kitchen makeover and throw out the bad stuff | ||
| - | # stock your pantry and fridge with the essentials | ||
| - | ## see "Foods that are OK" section above | ||
| - | # write your answers to the journal questions | ||
| - | # choose meals for Days 1-7 to shop accordingly | ||
| - | # purchase your supplements | ||
| - | # organize your fitness apparel and any needed gear | ||
| - | # take all your body measurements and write them down in your journal | ||
| - | # do any of the optional testing | ||
| - | # check with your doctor before beginning program | ||
| - | |||
| - | ==== Things to remove/ | ||
| - | * fake foods | ||
| - | ** is not whole, real, and fresh | ||
| - | ** in a bag or box | ||
| - | ** contains preservatives, | ||
| - | ** labeled "fat free" or "low fat" | ||
| - | ** contains " | ||
| - | * all foods that contain sugar | ||
| - | * any drinks that contain sugar | ||
| - | * anything containing artificial sweeteners | ||
| - | * anything containing hydrogenated oils or refined vegetable oils | ||
| - | |||
| - | === Other foods to avoid === | ||
| - | |||
| - | * gluten-containing products | ||
| - | * diary products (except grass-fed butter or ghee) | ||
| - | * grains | ||
| - | ** rice | ||
| - | ** quinoa | ||
| - | ** millet | ||
| - | * beans | ||
| - | * foods high in starch | ||
| - | * non-organic dairy | ||
| - | |||
| - | ==== Things to add ==== | ||
| - | |||
| - | === Foods that are OK === | ||
| - | |||
| - | * extra-virgin olive oil | ||
| - | * extra-virgin coconut oil | ||
| - | * sea salt | ||
| - | * black pepper | ||
| - | * detoxifying and anti-inflammatory herbs and spices | ||
| - | ** ginger | ||
| - | ** turmeric | ||
| - | ** cinnamon | ||
| - | ** cayenne pepper | ||
| - | ** thyme | ||
| - | ** rosemary | ||
| - | ** cumin | ||
| - | ** sage | ||
| - | ** oregano | ||
| - | ** coriander | ||
| - | ** cilantro | ||
| - | ** paprika | ||
| - | ** parsley | ||
| - | * nuts | ||
| - | ** walnuts | ||
| - | ** pecans | ||
| - | ** almonds | ||
| - | ** macadamia nuts | ||
| - | ** cashews | ||
| - | * seeds | ||
| - | ** hemp | ||
| - | ** chia | ||
| - | ** flax | ||
| - | ** pumpkin | ||
| - | ** sesame | ||
| - | * unsweetened almond or hemp milk | ||
| - | * grass-fed butter or ghee | ||
| - | * high-quality coffee | ||
| - | ** 2 cups per day | ||
| - | ** straight or with butter or coconut oil | ||
| - | |||
| - | === Meals === | ||
| - | |||
| - | * Part-4 recipes | ||
| - | * plan out 1 week of meals at a time | ||
| - | |||
| - | === Supplements === | ||
| - | use brands that are free from contaminants, | ||
| - | |||
| - | * high-quality multivitamin and multimineral supplement | ||
| - | * fish oil (EPA/ | ||
| - | ** 2 grams | ||
| - | * vitamin D3 | ||
| - | ** 2,000 units | ||
| - | * L-carnitine | ||
| - | ** 300-400 milligrams | ||
| - | ** twice/day | ||
| - | * coQ10 | ||
| - | ** 30mg | ||
| - | ** twice/day | ||
| - | * magnesium glycinate | ||
| - | ** 30mg | ||
| - | ** twice/day | ||
| - | * PGX (superfiber) | ||
| - | ** 2-5g | ||
| - | ** before every meal | ||
| - | ** powder form tends to work better than capsules | ||
| - | * probiotics | ||
| - | ** 10-20 billion CFU | ||
| - | * MCT oil | ||
| - | ** 1-2 tablespoons | ||
| - | * electrolytes | ||
| - | ** 1-2 capfuls of e-lyte | ||
| - | * potato starch | ||
| - | ** 1-2 tablespoons/ | ||
| - | ** twice/day | ||
| - | |||
| - | ==== Optional Supplements ==== | ||
| - | * digestive enzymes | ||
| - | ** 1-2 capsules with each meal | ||
| - | ** magnesium citrate | ||
| - | *** 150mg | ||
| - | *** 2-3 twice/day | ||
| - | *** essential for constipation | ||
| - | ** LaxaBlend | ||
| - | *** herbal laxative | ||
| - | *** 2-3 capsules at night | ||
| - | ** buffered ascorbic acid | ||
| - | *** 500mg | ||
| - | *** 2-4 twice/day | ||
| - | |||
| - | === Exercise === | ||
| - | |||
| - | * 30 minutes/day or more | ||
| - | |||
| - | === Water === | ||
| - | |||
| - | * 64 oz/day | ||
| - | |||
| - | === Journal === | ||
| - | |||
| - | * track progress | ||
| - | ** body measurements | ||
| - | *** weight | ||
| - | *** height | ||
| - | *** waist circumference @ belly-button | ||
| - | *** hip circumference | ||
| - | *** thigh circumference | ||
| - | *** blood pressure | ||
| - | *** blood sugar | ||
| - | **** fasting blood sugar | ||
| - | ***** ideally 70-80 mg/dl | ||
| - | **** 2 hours after breakfast and dinner | ||
| - | ***** <120 mg/dl = good | ||
| - | ***** >140 mg/dl = pre-diabetes | ||
| - | ***** >200 mg/dl = type-2 diabetes | ||
| - | ** thoughts | ||
| - | ** experiences | ||
| - | |||
| - | === Check Numbers === | ||
| - | |||
| - | * fill out first page of data in journal | ||
| - | * take FLC quiz | ||
| - | ** https:// | ||
| - | * have cholesterol profile and/or basic lab testing done | ||
| - | ** [[EFGT Tests]] | ||
| - | |||
| - | == Pre-diet Checklist == | ||
| - | |||
| - | # kitchen makeover and throw out the bad stuff | ||
| - | # stock your pantry and fridge with the essentials | ||
| - | ## see "Foods that are OK" section above | ||
| - | # write your answers to the journal questions | ||
| - | # choose meals for Days 1-7 to shop accordingly | ||
| - | # purchase your supplements | ||
| - | # organize your fitness apparel and any needed gear | ||
| - | # take all your body measurements and write them down in your journal | ||
| - | # do any of the optional testing | ||
| - | # check with your doctor before beginning program | ||
eat_fat_get_thin_diet.1732738379.txt.gz · Last modified: 2024/11/27 20:12 by y5ril