Way To Lose Weight

The only way to lose weight is to eat less, and the only way to eat less is to have all the nutrients you need and be able to digest and use those nutrients in less food.

And by "all the nutrients your body needs", I mean things like cholesterol, carbohydrates, animal fats and real (full-array) salt (not table salt) as well as the things we normally associate with healthy eating like vitamins and minerals. These are all vital to your health and you cannot live, let alone lose weight permanently and healthily, without them.

This is not a quick weight loss diet. This is a get healthy first and then lose weight diet. You may lose a gratifying amount of water-weight at the beginning, as with many new diets. Don't count on it to last. You should expect to lose about a pound a week on this diet when your body is ready, and you should not try to lose more than two pounds a week. You do this by changing your lifestyle and eating habits.

You don't need to count calories. Keep track of the amount of time that you feel hungry. You should feel hungry at least an hour before every meal. When you want to start losing weight, then reduce portion sizes and skip meals so that you feel hungry at least 6 hours a day. The best meal to skip is breakfast, as that is when most energy comes from burning fat. If you have built up enough reserves of all the nutrients your body needs, you can stay hungry without being compelled to eat. If you are unable to tolerate being hungry that is your body telling you it does not have all the nutrients it needs and you should continue adding more healthy food to your diet. If you are unsure of what foods you may be lacking, try taking the healthy eating bingo quiz (below) and see what you are leaving out of your diet.

The way to lose weight in a healthy manner is:

1. Eat Less
2. Have all the nutrients you need in less food
3. Have the enzymes to digest those nutrients

  Notes 

Don't expect to lose too much weight, if any, in the winter. Winter is a time for eating meat and storing fat. Your body needs the extra insulation and will be reluctant to give it up when it is cold out. When it gets warmer, you can reduce the amount of food you eat, as long as you still include all the necessary nutrition.

  Healthy Eating Bingo Quiz 

See bottom of page for printable image of the Healthy Eating Bingo Quiz. Including these items as  a regular part of a healthy diet will make it easier to insure that all the nutrients needed are obtained. Check off every item you have eaten in the last 36 hour. If  you can regularly check off all the items on this card, then start reducing portion size and/or skipping meals so that you feel hungry.


If you can't check off everything on this quiz as having eaten it in the last 36 hours, click on these links to learn more about what you need in order to include these nutrients in your diet:


Row 2


A serving size can be a tablespoon or even a teaspoon. Raw liver can be the size of a pea.

http://lowmoonglowing.googlepages.com/plate1.gifOne way to eat less is to fill your plate with small bowls and then put your small portions in them. This works especially well if you have to live wtih people who will remark, "Is that all you're eating?" if you try to limit portion sizes. Here is a meal on a regular 9" dinner plate of mock pizza with sourdough bread with tomatoes and cheese, sauerkraut with clabbered milk, wild caught fish with olive oil, lemon juice and garlic, raw ground venison with chopped garlic and ginger in soy and tabasco sauce, edible flowers primula and dandelion and a lemon balm leaf. Lemon wedges scattered around the plate help fill it up. You can even add a few empty containers so no one knows how little you're eating.

Take the teacup challenge. Look at the healthy eating bingo quiz. Get a tea cup and saucer. Now make a meal out of *all* the items listed, fitting it onto the saucer and into the teacup. You can drink the bone broth, kombucha and ale separately for taste's sake, but no more than 6 ounces total of all three, and at least an ounce of each. Then fit a small serving of everything else on the saucer. This is a good way to get used to the idea of eating a very small serving size, but eating a wide range of super-nutritious foods.

When your body is ready to lose weight, you will be able to feel hungry without succumbing to the temptation of binge eating. If you do need to binge eat, it's OK if what you are binge-eating is sauerkraut, yogurt, wild-caught fish etc. If you are binge eating high-sugar foods, drink live ale along with it to help ferment it into vitamins and alcohol, and then continue to eat this healthy diet. You will not be able to eat less until you pay your body back the nutrition it needs

   General Principles To Follow 
* Eat something lacto-fermented such as sauerkraut or kimchi or pickles with every meal.
* Eat whole, unprocessed foods. Do not eat canned, packaged or processed food. Eat only food. Mostly plants, a little meat.
* Eat meat and eggs from pasture-raised animals.
* Eat wild fish (not farm-raised) and shellfish from un-polluted waters.
* Eat full-fat milk products from pasture-fed cows, preferably raw and/or fermented, such as raw milk, whole yogurt, kefir, cultured cream and whole raw cheeses.
* If you have to use vegetable oils, use only extra virgin olive oil, expeller-expressed sesame oil, small amounts of expeller-expressed flax oil and virgin coconut oil. Use as little as possible. (Vegetable oils are not necessary for a healthy diet, except virgin coconut oil.)
* Use animal fats instead of vegetable fats or oils. Render your own lard and tallow by simmering in water.
* Eat fresh fruits and vegetables, preferably organic, bio-dynamic or naturally grown.
* If you eat grains, use whole grains and soak them in whey overnight to eliminate the anti-nutrients. (Grains are not necessary for a healthy diet.)
* If you eat beans or nuts, soak or sprout them first. (Beans are not necessary for a healthy diet).
* Drink raw, fermented or lacto-fermented beverages every day.
* Use naturally-fermented or cultured condiments such as naturally-fermented soy sauce for flavoring (do not eat any soy products unless them have been naturally fermented) or cultured (sour) cream.
* Make bone broth and use it to prepare food or drink half a cup a day plain.
* Use unrefined, full-array salt such as Celtic sea salt or Himalayan crystal salt. Do not use table salt.
* Use natural sweeteners in moderation, such as raw honey, maple syrup, date sugar, dehydrated cane sugar juice (sold as Sucanat or Rapadura) and stevia powder. Avoid high fructose corn syrup.
* Make your own unpasteurized wine or raw beer (ale). Drink unpasteurized wine in moderation with meals.
* Cook only in cast iron, glass, ceramic or good quality enamel, or wrap food in leaves and cook over wood fire.

* Use only natural, food-based supplements. Supplements should include cod liver oil and Vitamin C.
* Avoid white flour and white rice.
* Avoid hydrogenated or partially hydrogenated fats and oils.
* Avoid refined vegetable oils made from soy, corn, safflower, canola or cottonseed.
* Do not use polyunsaturated oils for cooking, sauteing or baking.
* Avoid fried foods, especially foods fried in polyunsaturated oils or partially hydrogenated vegetable oils.
* Do not practice strict vegetarianism (veganism); animal products provide vital nutrients that cannot be found in an all-plants diet.
* Avoid products containing protein powders or texurized vegetable protein (TVP).
* Avoid processed, pasteurized milk; do not consume ultrapasteurized (UHT) milk products, lowfat milk, skim milk, powdered milk or imitation milk products.
* Avoid battery-produced eggs and factory-farmed meats and fish.
* Avoid highly processed luncheon meats and sausages.
* Avoid canned, sprayed, waxed and irradiated fruits and vegetables. Do not eat artificial food additives, eat only foods.
* Buy local fruits and vegetables if possible. It is not necessary that they are labelled "organic" as long as the farmer uses natural, nourishing or "biodynamic" growing methods.
* Do not eat aspartame, artificial MSG or hydrolyzed vegetable protein. Most commercial soups, sauces, broth mixes and condiments contain one or more of these ingredients, even if it doesn's say so on the label.
* Do not use commercial salt, baking powder or antacids. (Use 1/4 teaspoon of baking soda plus 1/2 teaspoon of cream of tartar for each teaspoon of baking powder to be replaced.)
* Do not use aluminum cookware.
* Do not use deodorants containing aluminum.
* Do not drink fluoridated water.

  My Story 

This is not a quick weight-loss diet. It is a get-healthy diet. First, you have to repay all the nutritional debts you owe your body from a lifetime of poor nutrition and unhealthy lifestyles, and then you can lose weight slowly. You should expect to lose about a pound a month on this diet. You may lose more than that when you first start off, but don't expect it to continue. And on no account should you lose more than 2 pounds a week. It may take years to lose a lot of weight -- it took me 7 years to lose 85 pounds -- but, unlike fad diets, it stays off, because the weight loss results from learning to live a new, healthy lifestyle and not from depriving your body of the nutrition it needs.

I started this website because after I lost 85 pounds many people wanted to know "how I did it" and my answer, "I ate to get healthy, and losing weight just came along with it." couldn't explain my entire diet.
This is my attempt to explain in an easy-to-understand manner how I got healthy by eating healthy, and lost weight in the process, and what I learned about what foods and lifestyles are healthy for us, and what are not. I hope you will find it informational.

In 2001, I had edema, periods of rapid heartbeat, breathlessness and total exhaustion from doing nothing (all the symptoms of undiagnosed congestive heart failure). Walking was painful, which I thought was fasciitis, but is also another symptom of heart disease. I knew I had to change my diet.

I started out by eating only whole foods and massive quantities of vitamin and mineral supplements, especially co-enzyme Q-10. Gradually, as I lost weight and began to learn about how to get all the vitamins and nutrients I needed from my food, I reduced the amount of vitamin pills but continued to take a few "superfood" supplements and heart strengtheners (cod liver oil, time-released Vitamin C, Vitamin E, magnesium).

By 2008, after 7 years, I had lost 85 pounds -- this is not a fast weight-loss diet -- and regained my health.

I learned that we Westerners eat far more food than we need, and that a healthy life can be sustained by eating a lot less, so I ate a lot less. During the time I was very obese I had been an all-day grazer, always needing to snack during the day. I found that as I became healthier, I didn't need, or want, to eat all day. I ate only 2 or 3 small meals a day and nothing in between.

I did this by making a decision that I would just accept being hungry for part of the day. I found that after I had been eating super-healthy foods for a couple years, that I was able to feel hungry without getting a compulsion to eat, especially in the summer when I didn't need food to maintain body temperature. So this is also not a lose weight fast and never feel hungry-diet.

In fact, about the only thing this diet has to recommend it compared to all the other diets that promise rapid weight loss and never feel hungry is that you don't either lose your health as a result of the diet or regain your weight after you have finished it, and it works. You will lose weight, maybe not as much as you want as fast as you want, but you will lose weight and you will be healthier in the long run, and that is more important.


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Nourishing Traditions by Sally Fallon
Full Moon Feast by Jessica Prentice
This is a good book if you like learning about indigenous customs and following natural cycles. Includes using coconut oil, a rootbeer recipe that calls for only 2 tablespoons of sassafras and easy and delicious corn fritters.
Food Enzymes for Health & Longevity by Dr.Edward Howell


My e-Books
    

 



Site-Related Products Available For Sale Online
Dolomite Tablets
Coconut Oil

Ascorbic Acid Crystals

(Vitamin C)
Co-enzyme Q10
Cod Liver Oil
Bragg's Apple Cider Vinegar


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