Lose Weight & Heal Naturally
Table of Contents
Definition of Carbohydrates (carbs): All foods that are not classified as protein or fat. This includes foods such as grains, nuts, seeds, legumes (beans or peas from pods), fruits, vegetables, herbs, spices, and sugars.
Why Dieting and Exercise Don't Help You Lose Weight
The reasons why dieting and exercise don't help you lose weight are because:
Overeating does "not cause" the body to build up and accumulate fat. You can consume a high number of calories without gaining weight because weight gain is more about the "kinds of calories" consumed and not about the amount of calories consumed. Your body needs specific nutrients to keep your body functioning properly, so counting calories doesn't work when you are not getting enough proteins, vitamins, minerals and other nutrients essential for health, found in the right "kinds of calories".
Lack of exercise does "not cause" the body to accumulate fat. Exercise just makes you more hungry. It is also why active people eat more food than inactive (sedentary) people, why many active people are overweight, and yet not all inactive people are overweight. Therefore, gaining weight cannot be caused by a lack of exercise. Exercising actually causes a vicious cycle for overweight people — the more you exercise the more hungry you get, yet you are trying to consume less calories at the same time. That is a very tough battle to win, particularly when it doesn't help you lose weight and it is not necessary.
Most reducing diets limit the amount of calories but do not take into account the "kinds of calories." That is a big mistake because not all calories are the same, and certain "kinds of calories" are very important for losing weight and for overall health. The main problem with reducing diets is that they follow the modern day Cholesterol Theory, assuming that fats make you fat. However, the cholesterol theory is totally false! The scientists involved selectively interpreted studies to prove their completely wrong pre-conceived conclusions! It was more about manipulation and money than about the truth.
The Cholesterol Theory is False
In the last few decades, "The Cholesterol Theory" has contributed significantly to deterioration of health throughout the world. The cholesterol theory - also called the Lipid (fat) Hypothesis — is the belief that high blood cholesterol promotes atherosclerosis (hardening of the arteries) and heart disease. However this proved to be totally untrue, making it one of the biggest scams in history.
Cholesterol is a molecule, often called a lipid or fat, which is a soft waxy substance found in every cell in your body. Contrary to propaganda by the medical, drug and food industries, cholesterol is not a deadly poison. It is instead a substance that is vital to the cells of all mammals.
Uffe Ravnskov, M.D., Ph.D. writes in his book, The Cholesterol Myths: Exposing the Fallacy That Saturated Fat and Cholesterol Cause Heart Disease: "Your cholesterol tells very little about
your future health."
In other words, your cholesterol levels are a non-issue when it comes to predicting your future health — Dr. Ravnskov writes: "A high blood cholesterol is said to promote atherosclerosis (hardening of the arteries) and thus also coronary heart disease. But many studies have shown that people whose blood cholesterol is low become just as atherosclerotic as people whose cholesterol is high. Bee's Note: Therefore cholesterol is not the culprit!
Dr. Ravnskov goes on to write: "Even if you ate no fats or oils of any kind your body would still produce the cholesterol it needs for repair, protection, and construction. In fact your body produces three to four times more cholesterol than you eat, which increases when you eat little cholesterol and it decreases when you eat much."
For example, as Gary Taube documents in Good Calories, Bad Calories, in 1962 Masai tribes living in Africa had blood cholesterol levels among the lowest ever measured, despite living on milk, the blood of cattle, and occasionally meat. They ate 3,000 calories per day of mostly saturated fat, which was the equivalent of 1.5 pounds of butter per day.
Also Sally Fallon and Mary G. Enig write this about the Masai tribes in "It's the Beef":
"There are many societies where the populace consumes high levels of animal food and saturated fat but remains free of heart disease. Dr. George Mann, who studied the Masai cattle herding peoples in Africa, found no heart disease, even though their diet consisted of meat, blood and rich milk. Butterfat consumption among Masai warriors, who consider vegetable foods as fodder for cattle, can reach one and one half pounds per day. Yet these people do not suffer from heart disease. Mann called the lipid (fat) hypothesis "the greatest scam in the history of medicine." It is a scam that has been used to convince millions of healthy people that they are sick and must take expensive drugs with serious side effects, a falsehood that has persuaded Americans to adopt a bland, tasteless diet simply because their cholesterol has been defined as being too high."
Cholesterol is your friend and not some dangerous monster. It is a vital repair, protective and constructive substance that is extremely important for proper functioning of the immune system and many other body functions.
Every cell membrane in the body has two layers of cholesterol (fat) that need to be constructed out of 50% saturated fat in order to be healthy (lung cells require 100% saturated fat). If a person consumes unnatural man-made fats, and does not consume natural saturated fats from Nature, his/her body will construct cell membranes the best way it can, using the available unnatural fat. But this makes all cell membranes weak. This means the cells will allow more toxins in, and they are less able to get rid of their own waste products.
Remember that while your body is detoxifying, your cholesterol levels increase, because fats are necessary for cleansing and detoxifying processes.
The fact is that "good" natural Fats & Oils do not cause the body to gain body fat. Lori Lapinski wrote about this in "Taking the Fear Out of Eating Fat," summarized as follows:
Is Fat Fattening?
Despite the fact that tasteless, fat-free foods are being shoved down the throats of the public, people keep getting fatter and fatter. Yet TV ads keeps trying to convince us that fat-free foods make us thin and healthy. So in the futile attempt to do the "right" thing, most people are cutting all fat out of their diet and wondering why they aren't losing weight. There are a few reasons for this.
Low-Fat Diets Make You Hungry
Have you ever tried a low-fat diet and felt like you were starving to death? Fat actually sends a signal to your brain to tell you when to stop eating. So, if you don't get enough fat in a meal, you will never feel completely satisfied. I've had clients admit to eating a whole box of fat-free cookies, and then say it was OK because the cookies were fat-free! This type of binge eating is very common for people on low-fat diets, and can essentially lead to more weight gain. Consuming "good" fats with meals makes you feel more satisfied.
Low-Fat = High-Carb Diet
Another problem with low-fat diets is that low-fat means high-carb. And high-carb eventually leads to low blood sugar. When your blood sugar drops, your body goes into a storage mode and your metabolism slows down. Also, when you eat high-carb foods, you trigger the release of insulin, which tells your body to store fat. Including good fats with every meal helps keep your blood sugar stable. This also maximizes your metabolism* by providing your body with a steady supply of fuel to burn throughout the day.
*Metabolism Definition: The total of all physical and chemical processes that take place in living organisms, resulting in growth, generation of energy, elimination of wastes, and other functions related to distributing and utilizing nutrients. The process of metabolism maintains the body and produces energy.
Low-Fat = Low-Protein Diet
People on low-fat diets typically avoid protein foods from animal sources because they contain saturated fats. This is not a very wise choice because the only complete source of protein found in nature comes from animals. Not getting enough protein in your diet can lead to symptoms like weakness, fatigue, dry and brittle hair and nails, slow wound healing, chronic infections and sugar handling problems.
Another sign of protein deficiency is poor muscle tone. Often people on low-fat diets find it nearly impossible to lose weight or build muscle, no matter what they do. Even though they work out two hours a day four times per week, many dieters complain that they still fail to see the results of all their hard work when they look in the mirror. The reason for this is they simply lack the protein they need to build strong muscles.
Also, the amino acids our bodies derive from protein are used to make neurotransmitters (brain chemicals that send signals) that actually help control appetite, reduce cravings and balance mood swings. The best way to overcome intense cravings for sweets and starches is to eat three balanced meals at regular intervals throughout the day. A balanced meal is protein from animal sources, low-carbs and plenty of natural fats!
So you've probably figured out by now that avoiding fat in your diet doesn't make it magically melt off your body. The truth is eating fat does not make you fat. In fact, you don't even have to feel guilty when you eat fat because fat is essential to health. The human brain is over 65 percent fat, hormones are made from fat, and so is the outer layer of every single cell in the body. Fat keeps our skin healthy, enhances our immune system, stabilizes our blood sugar and prevents diabetes. Good fats benefit the heart, brain, and nervous system, normalizes blood fats and cholesterol, and even prevents cancer! Following are a few steps to help you add natural fats to your diet.
Eliminate Reduced-Fat Products
Our media-induced fear of fat in this country has created a market for over 15,000 reduced-fat products! These products completely fail to live up to their claims, not to mention that they don't even taste good. Have you ever had a fat-free product that tasted better than the original? The fact is that when they remove the fat, they have to put something back in, and that "something" is usually more sugar, sodium, artificial flavorings, binding agents and other chemicals.
Don't be afraid to eat "real food." The closer to Nature, the better it is for you. Choose foods in their whole state. Eliminate processed, prepackaged foods, especially those that are reduced-fat product loaded with chemicals.
Did you know that the higher the butterfat content in dairy products, the easier they are to digest? So it is important to consume whole milk, and full-fat cream, sour cream, yogurt, cheese, etc.
Replace Unnatural Fats with Healthy Natural Fats
We have been told to eat margarine because butter raises our cholesterol and is bad for our heart. The truth is that people who eat margarine have twice the rate of heart disease as people who eat butter (Nutrition Week 3/22/91 21:12).
We've also been told that saturated fats, the kind that is in butter, lard, tallow, coconut oil, etc., clog the arteries. But according to a study published in The Lancet (1994 344:1195), the fatty acids found in artery clogs are mostly unsaturated, not saturated!
Good fats are naturally occurring fats found in animals, and most of those fats are saturated. Dr. Jan Kwasniewski writes: "These saturated fats go straight into the blood stream from the intestines, via the lymphatic system, and they do not have to be converted and made suitable for the liver, as is the case with inferior unnatural fats."
For example, butter is a natural saturated fat, made from cream. Margarine is an artificial concoction of chemicals. Not only does butter taste better, but it's good for you. Butter is a source of fat-soluble vitamins A, D, E and K, and the important minerals magnesium, zinc, chromium, selenium and iodine. Raw butter from pasture-fed cows is even better.
The kinds of unnatural fats and oils to eliminate are derived from plants such as canola (from rape seed), safflower, sunflower, soybean, corn, and all nut and seed oils, except olive oil, which is healthy to consume. This includes products that contain these fats, such as margarine, salad dressing, mayonnaise, cooking and baking oils and fats, and many foods that contain these fats and oils. That includes many processed foods, i.e. everything from soup to nuts!
Carbs Create Body Fat
As stated above, it is carbohydrates that create body fat, not natural fats. That is because all carbohydrates turn into glucose in the body, which causes two main reactions in the body:
Glucose increases blood sugar levels, so your pancreas has to produce insulin in order to maintain them.
Your body doesn't know how to handle so much sugar/glucose, so it turns it into fat to get it out of your bloodstream.
The more carbs and sugar you eat, the more your cells become accustomed to burning sugar/glucose as their fuel. After awhile that makes you crave carbs and sugars, preferring it to fat.
However, your body must burn all of the available sugar first, before it is able to burn body fat. For example, say you eat a big plate of pasta (which turns into sugar in your body), along with some olive oil and meatballs. Your body must first burn off all of that pasta, and whatever cannot be burned off will be stored as body fat.
Glucose isn't the only source of energy your body can run on, and the best source of energy for maintaining your weight and for your overall healing is good natural fats. The reason you are overweight is because your body isn't able to burn fat. That is because your body cannot release and burn up fatty tissues when glucose and insulin levels ae high.
How Insulin Affects Body Fat
Why Insulin Doesn't Allow Your Body to Burn Body Fat
If you ask your doctor, he/she will say the purpose of insulin is to lower blood sugar. But that is a trivial side effect. Insulin's purpose, among others known right now, is to "store excess nutrients".
When your body notices that sugar is elevated, this is a sign you've got more than you need right now, so it is accumulating in your blood. Insulin will be released to take that sugar and store it. At the same time insulin inhibits the release of fat located in fat tissues. How does insulin store sugar?
How Insulin Stores Nutrients
Insulin stores nutrients in the form of "glycogen," which is the main way carbohydrates are stored. This occurs mainly in the liver, in muscles, and in fungi and yeasts. But there is a limited amount of glycogen that can be stored. Once you fill up glycogen stores, any excess sugars and carbohydrates are stored as fat. Excess sugars and carbohydrates are actually turned into a type of fatty acid, called triglycerides, so if your test levels are high it is because of excess carbs/glucose.
So the medical profession's idea of going on a high complex-carb, low saturated-fat diet is an absolute oxymoron (self-contradictory effect). Those high complex-carb diets are nothing but a high glucose diet, or high sugar diet, and your body is just going to store it as saturated fat, which is
A lesser known fact is that insulin also stores magnesium. It also plays a role in vitamin C and it stores all sorts of nutrients. But what happens if your cells become resistant to insulin? First of all you can't store magnesium, so you lose it through urine.
Insulin Depletes Magnesium
Intracellular magnesium relaxes muscles. When you can't store magnesium because the
cell is insulin resistant, you lose magnesium and your blood vessels constrict. This increases blood pressure and reduces energy since intracellular magnesium is required for all energy producing reactions that take place in the cell. But magnesium is also necessary for the action of insulin and for the manufacture of insulin.
So when your insulin is raised, you lose magnesium and the cells become even more insulin resistant.
Blood vessels constrict and glucose and insulin can't get to the tissues. That makes them more insulin resistant, so the insulin levels go up and you lose more magnesium. It is a vicious cycle.
What's more, this starts before you were born. Insulin sensitivity is going to start from the moment the sperm combines with the egg. If your mother, while you were in the womb, was eating a high carb diet, which is turning into sugar, it follows that you will be born with insulin resistance.
Does that mean it is genetic? No, you can be born with something, but that doesn't mean it is genetic. Diabetes is not a genetic disease as such. It is caused by diet.
Insulin also causes retention of sodium. This causes water retention, which causes high blood pressure, which causes congestive heart failure. One of the strongest stimulants of the sympathetic nervous system is high levels of insulin.
The immediate effect of raising blood sugar by eating a high-carb meal, is to raise insulin, that
immediately triggers the sympathetic nervous system* which will cause spasms and constriction of the arteries.
*The sympathetic nervous system is part of the nervous system, which includes the brain, spinal cord and a network of nerves throughout the body. It is the nervous system that activates during stress and threats. It decreases activity in bladder and bowel muscles, opens up the pupils in the eyes, raises blood sugar, increases adrenaline production, etc., which prepare the body to react to a threat (or stress) with a "flight or fight" response.
How Cells become Insulin Resistant
Cells become insulin resistant because they are trying
to protect themselves from the toxic effects of high insulin. They downregulate their receptor activity
and the number of their receptors so they don't have to listen to that noxious
stimuli all the time.
So the pancreas
puts out more insulin, but the cells are not responding, no matter how much it
produces. The pancreas cannot keep that overproducing forever without breaking down.
Which Cells Become Insulin Resistant First?
If all of the cells were resistant to excess insulin we wouldn't have a problem, but not all cells become insulin resistant.
The liver becomes insulin resistant first, then the muscle tissue, then the fat tissue. When the liver
becomes resistant it responds by suppressing the production of sugar. Sugar comes from two areas. What you have eaten, and from your liver.
If your liver is listening to insulin properly, it won't make much sugar. If your liver is resistant, those brakes are lifted and your liver starts making a bunch of sugar.
What is the action of insulin in muscles? For one thing, it allows your muscles to burn sugar for one thing. If your muscles become resistant to insulin, they can't burn the sugar just manufactured by the liver. The liver is producing too much insulin, which the muscles can't burn, and this raises your blood sugar.
It takes fat cells a lot longer to become insulin resistant. What is the action of insulin on your fat cells? It is to store that fat. It takes sugar and it stores it as fat. Until your fat cells become insulin resistant, you get fat, and that is what you see.
As people become more and more insulin resistant, they get fat and their weight goes up. They will plateau at a certain weight. For some it is 300 pounds, for others it is 150 pounds. Eventually they plateau as the fat cells protect themselves and become insulin resistant.
All the while your pancreas is producing more insulin to compensate.
Some Tissues Don't Become Insulin Resistant
However, the lining of the arteries do not become resistant very readily. All of that insulin is affecting the lining of your arteries, which are loading up with plaque. Insulin floating around in the blood causes a plaque build-up.
There are many studies that prove this is happening, so it is hard to understand why the blame is put on cholesterol and saturated fats.
Insulin also causes blood to clot, it affects the bones, and it controls growth hormone.
Teach Your Body How to Burn Its Fat Tissues
The rate at which our cells become insulin resistant can be controlled by diet. Therefore, it stands to reason that a low-carb, high-good fat diet will create less insulin resistance by the cells — it will change your body over from running on glucose to running on fats, so your body is able to burn its body fat.
Eliminating toxins in the diet and the environment are important too, for overall body health. This means eliminating soy and all soybean-based products, "bad" fats and oils, processed foods, and all of the other toxic sources discussed in "Foods That Damage, Foods That Heal."
A healthy diet, with adequate nutrients, is necessary for maintaining an effective immune
system as well. These dietary changes not only help a person lose weight, but they are ideal for helping your body heal itself naturally as Nature intended — see these Healing Naturally articles.
Important Supplements to Take
It is important to take some basic supplements along with the diet to ensure you are getting all of the "proper nutrients" your body needs.
You will be much more successful if you only take the supplements listed below. If you are currently taking any other supplements, it is advisable that you gradually go off them.
Naturopaths, dieticians, and other healthcare professionals may recommend other supplements because they do not understand what constitutes (makes up) a truly good, nutritious diet. The supplements they recommend can be obtained from the nutrient-dense foods in Bee's recommended diet. These nutrients are much easier for the body to digest and utilize than processed supplements.
Remember that more is not "better"!
Essential Fatty Acids (EFAs). There are also two types of essential fatty acids that must be obtained from the diet; these are omega–3 and omega–6. They are called essential because we have to get them from food. Our bodies cannot manufacture them from other fats. This diet contains plenty of omega–6, but is low in omega-3. Therefore, it is important to take an omega–3 supplement to offset this imbalance, which ideally should be a 1:1 ratio.
The best source of omega–3 is found in fish. That is because omega–3 in fish is high in two fatty acids crucial to human health. These are called eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). These two fatty acids are essential to health, and also in preventing heart disease, cancer, and many other diseases. EPA and DHA do not require conversion by the body like alpha–linolenic acid (ALA) contained in flaxseed oil.
Flaxseed oil is not recommended because it contains alpha–linolenic acid (ALA). ALA must be converted in the body to useable forms, which are EPA and DHA (found in fish oils, and cod liver oil).
Fat–soluble vitamins include true vitamin A, called retinol, vitamin D, vitamin E and vitamin K, as well as all of their natural occurring co-factors. All of these fat–soluble vitamins are essential to health and a healthy immune system.
Minerals There are seven (7) macro minerals required by the body in amounts of 200 mg or more per day – all of the rest of the minerals are only required in "trace" amounts:
Vitamin A is all–important in our diets since it enables the body to use proteins and minerals, ensures proper vision, acts as an antioxidant, enhances the immune system, enables reproduction, and fights infections. It is also important for the formation of bones and teeth. Protein cannot be utilized by the body without Vitamin A.
Beta carotene, found in plants, is not a true Vitamin A since it requires conversion from carotene to vitamin A in the intestines in order to be utilized by the body. Some people are unable to make this conversion,. The best source of "true" vitamin A is cod, halibut or shark "liver" oil supplements.
Vitamin D is required for calcium and phosphorus absorption and utilization. It is necessary for growth, for healthy bones and teeth, for proper development of the brain, nervous system and for normal sexual development. Vitamin D normalizes blood sugar when there is adequate calcium in the diet. Vitamin D is actually more of a hormone than it is a vitamin.
Vitamin D is produced by the sun on the oils of the skin. However, I believe it is difficult, if not almost impossible, for most people today to get enough vitamin D from sun exposure, since there are so many factors involved — see "Vitamin D – Amount of Sun Exposure Required" to see if you are able to fulfill all the requirements. However, it is quite safe to also take vitamin D as recommended since the amounts are conservative.
Synthetic vitamin D is in some supplements, and is designated as D2, also called ergocalciferol. You do not want to consume this. "True" vitamin D is designated as D3, called cholecalciferol. The best source of "true" vitamin D is cod, halibut or shark "liver" oil supplements.
Vitamin E is a very effective antioxidant that can be depleted by a low–fat diet or by a diet that contains unnatural fats and oils like canola, soybean, corn, safflower, etc. Vitamin E improves circulation, promotes normal blood clotting and healing, repairs tissue, and reduces blood pressure. Vitamin E is another important supplement to take.
Vitamin K is needed for blood clotting and plays an important role in bone formation. It also converts glucose into glycogen for storage in the liver. Vitamin K is made by the body in the large intestines. Some people may not be able to make vitamin K, but there is an abundant supply in many foods, so there is no need to take extra supplements.
Water-Soluble Vitamins Water-soluble vitamins dissolve in water, and the body cannot store them. Leftover amounts of the vitamin leave the body through the urine. That means you need a continuous supply of such vitamins.
calcium - mainly from dairy products, but a supplement may be required
magnesium - mainly from dairy products, but a supplement may be required
phosphorus - found in all animal meats and eggs
potassium - found in eggs, meats and vegetables (especially green ones)
sulphur - found in eggs, meats, lemons, garlic and many other foods
chloride - "true" form is in ocean sea salt
sodium - "true" form is in ocean sea salt
Note: chloride plus sodium IS salt.
- trace minerals - found in foods, ocean sea salt and natural water
B Vitamins, including Niacin (B3) support and increase the rate of metabolism, maintain healthy skin and muscle tone, enhance immune and nervous system function, promote cell growth and division — including that of the red blood cells that help prevent anemia, etc. There are other forms of niacin, like nicotinamide, niacinamide, non-flushing, and timed-released, but they are not recommended since they do not provide the benefits that "true" niacin (B3) does.
Vitamin C Our bodies cannot produce vitamin C like some other animals do, so it is important to obtain enough every day. Vitamin C is required for the growth and repair of all tissues. It is necessary to form collagen, an important protein used to make skin, scar tissue, tendons, ligaments, and blood vessels. Vitamin C is essential for the healing of wounds, and for the repair and maintenance of cartilage, bones, and teeth. It is one of many antioxidants. Antioxidants are nutrients that block the damage caused by free radicals. Free radicals are the result of our bodies transforming food into energy, and from toxins that are consumed.
See "Healthy Diet Supplement Details", and this handy "Healthy Diet Supplements Chart."
The Ideal Program to Lose Weight & Heal Your Body Naturally
Print out these 6 articles which are needed to do this program:
"Foods That Damage, Foods That Heal" — this is very important to read so you understand all about foods.
"Healthy Diet, How to Get Started"
"Calculate [Your] Protein, Fat & Carb Ratios," and figure out how many grams of each food group you need to consume by using www.fitday.com or another kind of nutritional calculator.
"Healthy Diet Foods List"
"Healthy Diet Supplement Details"
"Healthy Diet Supplements Chart"
Healthy Diet Summary
- Consume protein, fat and carbs according to the ratios you calculated in No. 3 above.
Consume a diet that is high in "good" fats such as butter, coconut oil, lard and other naturally occurring animal fats as discussed in "Fats & Oils from The Skinny on Fats" by Mary Enig, Ph.D, and Sally Fallon.
A high-fat diet is also recommended by Dr. Jan Kwasniewski, in Poland. For over 30 years he has been curing people of diabetes, heart disease, cancer, asthma and other serious illnesses. He has also been helping people lose weight. For people who are overweight, he recommends the same ratio of protein to fat to carbs as recommended above — see the Optimal Diet website.
Ensure you consume low-carb foods by eliminating all sugars (including honey, molasses, sugar substitutes, sweeteners, fruits, except small amounts of lemons and limes), all starchy foods (including all grains and some vegetables) — see this "Healthy Diet Food List."
Did you know that you can be perfectly healthy not eating carbs of any kind? That is because 58% of protein and 10% of "good" fats turns into glucose inside the body, providing all the body's requirement for maintaining blood sugar levels. Also fibers are not healthy for anyone. See these Carb and Fiber [Fibre] Facts.
Eat a moderate-protein diet, according to your calculated ratios above. Note that you can consume more protein than your ratios if needed. Do not increase your protein until your fats are up to the lowest range of your ratios, otherwise you can get constipated.
Do not consume damaging foods, as explained in "Foods That Damage, Foods That Heal":
Eliminate as many sources of toxins as possible, including drugs and processed foods, as well as toxins in the environment, personal care products, cleaning products, etc. See "Toxins," "Vegetable Oils' Toxic Effects," "Food Facts & Information [includes toxic & damaging foods]" and "Sugar, Fruit, Sugar Substitutes & Artificial Sweeteners."
Take supplements along with the diet in order to get all of the "proper nutrients" your body requires so it can lose weight and heal itself naturally.
Eat until you feel full at least twice a day, but you can eat 3 meals per day if you wish. It is better to not snack between meals, allowing your body time to digest meals properly.
- Processed foods, fake foods and food products, particularly white flour.
- Irradiated (zapped with radiation) and microwaved foods.
- Pasteurized foods and foods that are processed using high heat. However, pasteurized dairy is okay since it still contains many important nutrients.
- Meats, eggs and seafoods from "factory farms."
- Genetically modified foods.
- Sugar and all forms of it, except small amounts of lemons and limes,
- Man-made vegetable oils and fats, and all products containing them, except extra virgin olive oil.
- Soy and soybean-based foods, supplements and products.
- Table salt (consume ocean sea salt instead).
- Nuts and seeds that have not been properly prepared, including all products containing them.
The Cholesterol Myth: Exposing the Fallacy That Saturated Fat and Cholesterol Cause Heart Disease by Uffe Ravnskov, MD, PhD.
"Taking the Fear Out of Eating Fat" by Lori Lapinski.
Confused About Fats? by the Weston A. Price Foundation
Insulin and Its Metabolic Effects" by Rosedale, Ron, MD.
Taubes, Gary. Good Calories, Bad Calories, Fats, Carbs, and the Controversial Science of Diet and Health, New York and Canada, Random House, 2008 - see "Part Three, Obesity and The Regulation of Weight," p. 229-425.
Optimal Diet by Dr. Jan Kwasniewski, Poland.
"It's the Beef" by Sally Fallon and Mary G. Enig, Ph.D.