eat_fat_get_thin_diet
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Table of Contents
Things to remove/avoid
- fake foods
- is not whole, real, and fresh
- in a bag or box
- contains preservatives, additives, or dyes or that is otherwise processed
- labeled “fat free” or “low fat”
- contains “natural flavors”
- 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, fillers, allergens (like gluten)
- high-quality multivitamin and multimineral supplement
- fish oil (EPA/DHA)
- 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/8oz water
- 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://ronreynolds.com/wiki/doku.php?id=flc_quiz * 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/avoid
* fake foods is not whole, real, and fresh in a bag or box contains preservatives, additives, or dyes or that is otherwise processed labeled “fat free” or “low fat” contains “natural flavors” * 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, fillers, allergens (like gluten) * high-quality multivitamin and multimineral supplement * fish oil (EPA/DHA) 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/8oz water 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://ronreynolds.com/wiki/doku.php?id=flc_quiz * 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