What we need to do for Health and Weight Loss

An Overview

·      Increase Good Fats to 60%-70% of calorie intake, with

1.     Butter – regular (good), organic (better), pasture-raised (best)

2.     Tropical Oils – (Coconut Oil and Palm Oil), Olive Oil, Cod Liver Oil

3.     Animal Fats – in Beef (bone-in), Poultry (with skin), Fish, (preferably organic or wild caught)

4.     Full-Fat Cheese – no hormone or antibiotics (good), organic (better), raw (best)

5.     “Pasteurized” Whole Milk (good), “Organic” Whole Milk (better) or “Raw” Whole Milk (best) - But not ultra-pasteurized or homogenized.

6.     Regular Eggs (good), Omega-3 Eggs (better), Pasture-Raised Eggs (best)

·        Reduce Carbohydrates to less than 100 grams (see where your limit is to lose weight everybody is different) around 10%-15% of calorie intake.  Make them good quality carbohydrates from

1.     Non-Starchy Vegetables – Green Leafy and any other except potatoes (eat with butter, olive oil based salad dressing, full-fat sour cream dip, or melted cheese)

2.     Low Sugar Fruits – Berries, Grapefruit, Kiwi, and small Apples are good choices

3.     Nuts, Seeds and Nut Butters (no sugar added) – preferably organic

·        Eat a Moderate Protein Intake - 15-25% of Calories

1.     Regular Eggs (good), Omega-3 Eggs (better), Pasture-Raised Eggs (best)

2.     Bone-in fatty cuts of Beef and Pork

3.     Poultry (w/skin) cooked on the bone 

4.     Wild-caught Fish and Shell Fish

5.     Whole Milk Cottage Cheese – preferably organic

Once you reach your goal weight, you can start to add back in healthy fermented, soaked, or sprouted grains and legumes, and the occasional treat.  They need to be added back in slowly based on maintaining your goal-weight.

Eliminating grain and legume Carbohydrates is just TEMPORARY.  Doing this will curb the physical ADDICTION to carbs (bread/pasta/rice) and it will reduce or eliminate your CRAVINGS, energy crashes and lows.  Then, once your goal-weight is reached, you can slowly add them back in to your diet, based on keeping your end-weight steady. 

You will need to find what amount of carbohydrates your particular body can tolerate in order to maintain your weight-loss.  Everyone’s amount is different.

Watch these short clips that explains "Why You Can't Lose Weight".

Dr. Merritt - Merritt Wellnes Center

Adele Hite - Healthy Nation Coalition