Your Guide to Weight Loss

If you are overweight, I want you to know that it’s NOT your fault! It’s not some defect of character or lack of willpower on your part that has led to your accumulating pounds. Although some people have a health disorder that underlies their weight gain, the majority of people have gained weight simply because they have been following the conventional wisdom that a healthy diet consists of highly palatable processed foods, lots of grains, and minimal fat and meat. Those foods are wrong for our bodies in so many ways! All you have to do is adjust your diet to be in line with God’s Divine Design for your body and you are likely to shed unwanted pounds relatively quickly with little hunger.

Take comfort in the fact that you are in the same boat as half of Americans. And if you are obese, you are in the company of one-third of Americans. Walk into any public place – the library, a restaurant, a church – and you’re likely to see at least as many overweight people as healthy people, and maybe more.

Thirty years ago, before the junk food industry had such a strong foothold in the American diet and before the government began advocating a low-fat, high-carbohydrate diet for all Americans, only 14% of Americans were overweight.

What is Causing the Obesity Epidemic?
There are two main reasons why we have an obesity epidemic on our hands.

The first reason is that when George McGovern’s Select Committee on Nutrition and Human Needs recommended a low fat diet in 1977, the American people got on board. They cut back on fatty meats (from 123 lbs/person/year in 1980 to 114 lbs/person/year in 2000) and whole milk and upped their intake of lean meats (from 46 lb/person/year in 1980 to 67 lb/person/year in 2000), grains (from 147 lb/person/year in 1980 to 200 lb/person/year in 2000) and skim milk. They cut the natural, saturated animal fats and replaced those calories with lean protein and carbohydrate. This combination proved to be fattening.

The second reason for the obesity epidemic is the tremendous increase in fast food consumption over the last 30 years. In 1970, Americans spent $6 billion on fast food. By 2000, they were spending $110 billion. There was a 500 calorie increase in American’s daily food intake from 1980 to 2000, mainly caused by increased grain and fast food consumption.

Why Are We Eating More?
There is a lot of debate among scientists about exactly what causes weight gain. No one has THE answer, THE magic bullet. But there is some consensus that the following factors are very important in explaining weight gain:

1. Hyper-palatable Foods. No one comes home from a stressful week of work and gorges on asparagus. You wouldn’t sit down to stuff yourself with a cup of flour, half a stick of butter, and a quarter cup of sugar. They are just not tasty enough to eat a ton of them. But blend that flour, butter, and sugar together and bake it for 20 minutes into some muffins, and you could probably eat the whole lot in one sitting. Hpyer-palatable foods encourage us to eat more than we want or need because they taste so ridiculously good.
2. Processed Foods. Back when we were hunter-gatherers, we had to chase down our meat, kill it, then cut it up into chunks using a sharpened rock. It was a lot of work! And the meat was tough. Processed foods not only make food easily accessible from our pantries, purses, vending machines, and convenience stores, they make food easy to eat. Processed foods, which are liquid, soft, and tender, are much easier to eat in large quantities than food that is solid, hard, or tough. It simply takes much less time and effort to eat them. When you eat Real foods (i.e., meat, vegetables, fruits, eggs, etc.) in pretty close to their original forms (think a baked potato, not French fries), it’s much harder to over-consume them.

3. 3. Toxic Foods. Some foods are thought to be uniquely fattening, over and above what would be expected from caloric intake. These toxic foods include gluten grains, sugar, and industrial oils. Sugar and industrial oils lead to fatty liver disease, which leads to Metabolic Syndrome, which leads to weight gain, obesity, diabetes, heart disease, and cancer. Epidemiologic evidence shows a correlation between wheat (gluten) consumption and “pot bellies.” Rice does not seem to have that same effect, suggesting that there is something unique about gluten grains.
4. Empty Calories.Our bodies intuitively know what nutrients they need and they will send out hunger signals until we satisfy those nutrient requirements. You might eat a whole pint of Ben and Jerry’s ice cream in one sitting and feel pretty full, but because you can’t get all the nutrition you need from it, you will still want to eat more. We can eat empty calories from fake food all day long and ever feel full because your bodies are starving at the cellular level.
5. Insulinogenic Foods. Some researchers believe that certain foods (like grains and sugars) cause our insulin to spike, which suppresses the release of fat cells from fat tissue and causes new fat to be stored in fat tissue. Then when the insulin levels go down, the body is left hungry and wanting more food (think about how low blood sugar makes you really hungry), thus causing a vicious cycle of overeating.
6. Broken Metabolism. The obese, the formerly obese, and the soon to be obese aren’t very adept at using food for fuel. Their bodies do not utilize fat normally. First of all, normal people burn 30% more energy at rest than do the obese, the formerly obese, and the soon to be obese. They are already at a metabolic disadvantage just from that. In addition, normal people burn 7% carbohydrate (glucose) and 78% fat at rest. But the obese, the formerly obese, and the soon to be obese burn 49% carbohydrate and 34% fat at rest. They have a really hard time burning fat for fuel. They are truly metabolically broken. This is true even of the FORMERLY obese! And finally, data shows that normal people easily alternate between burning glucose and burning fat. While the obese, the formerly obese, and the soon to be obese do not make this switch between the two easily, if at all. The impaired ability to burn fat means that they are no longer sated once their blood sugar drops…they can’t make the switch from burning glucose to burning fat, so they feel hunger and need to eat more carbohydrate. This combination of impaired fat oxidation and a high carb /low fat diet leaves people overweight, eating a lot, feeling hungry all the time, and gaining still more weight!

How to Lose Weight
The first step to weight loss is to adjust your diet based on the essentials of the Fit4God plan. When you eat according to God’s Divine Design, you will eliminate some foods while increasing your intake of others. You’ll have some GO foods (foods God intended for fuel) and some NO foods (foods that are toxic or nutrient-poor).

Fit4God GO Foods
— Plenty of grass-fed beef, pastured poultry, wild-caught fish, and some pork
— Pastured eggs
— Good fats from your protein sources, as well as pastured butter, ghee, olive oil, and coconut oil
— A wide variety of vegetables
— Fruits in moderation
— Nuts and seeds

Fit4God NO Foods
Cereal grains (wheat, rye, barley, oats, rice)
Sugars
Industrial oils (canola, sunflower, safflower, soybean, corn)

Fit4God MO(Moderate)Foods
— Fruits
— Nuts and seeds
— Dark chocolate

For some of you, following the Fit4God GO, MO, and NO foods plan may be enough to enable you to lose all the weight you want. This plan works partly because it reduces hyper-palatable, processed, toxic, nutrient deficient, and insulinogenic foods (see above). But for some others, you’ll need additional tools in order to lose weight.

You’ll need to restrict your calories more intentionally, and the easiest way to do that is by restricting carbohydrate. When you restrict carbohydrate, your appetite will be naturally suppressed and you will eat less and therefore lose weight. Some researchers believe that calories don’t matter as long as your carbohydrate intake is low enough. Others disagree and maintain that the reason low carb works is because it spontaneously reduces calories. The jury is still out on WHY it works, but there is nearly universal agreement that id DOES work.

Each person has been uniquely designed by our Creator, and each person has unique dietary needs. Thus, we don’t offer a one-size-fits-all diet plan. If you want to lose weight, each day, approximately 15-30% of your calories should come from protein, approximately 10-30% should come from carbohydrates, and the rest (40-75%) should come from fat.

How Many Carbohydrates Should I Eat Each Day for Weight Loss?
Less than 50 grams: Ketosis – accelerated weight loss. Stay at this level for only a short time.
50-70 grams: Weight loss range for most people.
70 – 150 grams: Maintenance range for most people.
150 – 300 grams: Steady weight gain – watch out!
300+ grams: Danger – you are at serious risk for obesity and disease!

Let’s take a look at each of these levels.

Less Than 50 Grams – Ketosis
Ketosis is a state in which glycogen stores in the liver are depleted, and the body uses the resultant ketone bodies for fuel. Ketosis is helpful for accelerated fat burning. A daily diet at this level might include eggs for breakfast, 2 cups salad greens with chicken and dressing for lunch, beef and 1 cup of vegetables for dinner. Any snacks would be based on a combination of protein and fat, such as cheese. It is not advisable to stay in ketosis for an extended period of time because it is too difficult to get all the micronutrients (vitamins and minerals) you need from such a limited diet.

50 – 70 Grams – Weight Loss for Most People
At this level, you’ll be still be eating plenty of protein and fat, along with low carb salad veggies and low carb fruits like berries. But you’ll also be adding higher-carbohydrate foods such as carrots, sweet potato, squash, peas, beets, parsnips, cottage or ricotta cheese, nuts and seeds, melon, and banana.

70 – 150 Grams – Maintenance or Weight Loss for Some People
At the Maintenance level, you can eat as many carbohydrates as you want in the form of fruits, vegetables, nuts and seeds and still maintain your weight. You’ll be getting a wide variety of vitamins and minerals that will probably exceed the government’s Recommended Daily Allowance. For some people,70-150 grams of carbohydrate will trigger hunger, and for that reason, many people prefer to keep their carbs lower and their fat higher. You might also include some less toxic grains on occasion by having a little rice with your stir-fry or some gluten-free oats in your meatloaf.

150 – 300 Grams – Steady Weight Gain – Watch Out!
At this level, weight gain is likely unless you are doing a lot cardio exercise. This range necessarily includes grains, as it is near impossible to consume this much carbohydrate from Fit4God foods like fruits, vegetables, seeds, nuts and some dairy. If you are following the USDA’s Food Pyramid or My Plate recommendations, you’re probably in this range and likely to gain the statistical U.S. average of 1.5 pounds per year.

300+ Grams – Danger, Disease Ahead!
Although 300 grams a day is a lot, it’s not hard to do on a typical American diet of cereal, doughnuts, muffins, sandwiches, pizza, candy, cookies, 36-ounce sodas, ice cream, and fast food. At this level, your insulin is sky-high much of the time, which means you are consistently storing excess carbohydrate as fat. You are likely to have chronic inflammation and Metabolic Syndrome, two markers for obesity, diabetes, heart disease, and cancer. It is critical that you reduce your carbohydrates if you want to be in good health in your later years.

What to Eat!
Sometimes when you make a big change in your diet, such as eliminating grains and processed foods, it can be hard to know WHAT to eat! Here are some ideas for you:

Protein
Pastured beef such as steak, ribs, and ground beef. Ground beef can be used for taco meat, chili, hamburgers, meatballs, and meatloaf. Pastured poultry can be used for roasted turkey, roasted chicken thighs, chicken for salad, barbecued chicken, and stir-fries. Wild-caught fish is delicious in the form of salmon, tilapia, cod, orange roughy, and scallops. Pastured eggs make great breakfasts and snacks. In a pinch or for quick school lunches, you can use nitrate-free lunchmeat.

Fat
Your protein sources contain good saturated fats (as long as they are grass-fed, pastured, and wild-caught) that will help fill you up, give you energy, and provide fat soluble vitamins. Cook your meats and vegetables in pastured butter, ghee, olive oil, and coconut oil. You can also use lard and tallow. The vitamins in vegetables are more easily utilized by the body when they are cooked and served with fat. Avocado is another good source of fat. For those who can tolerate dairy, try snacking on cheese or adding cheese to salads; add heavy whipping cream to your coffee or berries.

Vegetables
Learn to love salads and veggies! It’s especially easy to love salads when the weather is warm. Find yourself a good salad dressing you love (you’ll probably have to make it yourself in order to avoid soybean oil and added sugars). Good salad greens include alfalfa, arugula, escarole, fennel, jicama, lettuce, mache, mushrooms, parsley, peppers, radicchio, radishes, romaine, and sorrel.

Also a GO are artichokes, asparagus, bamboo shoots, bean sprouts, beet greens, broccoli, broccoli rabe, Brussels sprouts, cabbage, cauliflower, celery root, chard, collard greens, eggplant, hearts of palm, kale, kohlrahi, leeks, okra, onion, pumpkin, rhubarb, sauerkraut, scallions, snow peas, spaghetti squash, spinach, string or wax beans, summer squash, tomato, turnips, water chestnuts, and zucchini. It doesn’t have to be boring! Anything tastes better with butter on it. Think cole slaw, mock potato salad, roasted veggies, sautéed broccoli with mushrooms, stir-fries, green beans with butter….YUM!

Nuts and Seeds
Macadamias, walnuts, almonds, pecans, sunflower seeds, cashews, peanuts, pine nuts, pumpkin seeds, sesame seeds, pistachios. Pumpkin seeds are particularly satisfying when you feel a little hungry due to their fat content. Macadamias have the best fat profile.

Fruits
Fruits vary widely in their carbohydrate content. Lower carb fruits (3 g per serving or less) for faster weight loss include blackberries, blueberries, papaya, raspberries, and strawberries. At 10 grams of carb or less per serving, you can add apricots, cantaloupe, cherries, figs, grapes, kiwi, mangoes, peaches, plums, and tangerines. At 20 grams of carb or less you can add apples, small bananas, nectarines, oranges, and pears.

Dairy
Some people simply cannot tolerate dairy. Either they react to the lactose, in which case they get digestive upset; or they react to the casein, in which case they get excess mucus production. Many people also experience joint pain or other inflammatory symptoms from dairy. Many people with autoimmune disease react to dairy. If you can eat dairy, it can be a nice way to add fat and flavor to your diet. Start with moderate portions of cheddar, goat cheese, cream cheese, gouda, mozzarella, swiss, and blue cheese. You can add some heavy whipping cream to coffee, recipes and berries, as well as some sour cream. Higher levels of carbohydrate will come from cottage and ricotta cheese. Regular cow’s milk is too high in carbohydrate for weight loss.

Getting Started
First, I want you to go to the store and get yourself a good multivitamin. It acts as an insurance policy against missing some nutrients, especially during a period of carb restriction. Often, people feel ravenously hungry and keep eating simply because they are nutrient deficient. Get a multi and take it every day.

Start your weight loss at about 50 grams of carbohydrate per day and see how you feel. During the first week, as the body adjusts to burning fat instead of sugar for fuel, some people may experience what is called “low carb flu.” During low carb flu, you may feel tired, lethargic, dizzy upon standing up, or cranky. You may experience “ascent weakness” when you climb stairs. You do not need to be concerned about these symptoms, but if they bother you, eat one or two apple or orange slices. This will boost your blood sugar and relieve the symptoms.

At 50-70 grams of carbohydrate per day, your appetite will be suppressed and you will probably spontaneously reduce your calorie intake. People on low carbohydrate diets uniformly experience reduced appetite, increased satiety, feelings of well-being, and steady energy levels throughout the day. Despite what the medical community tells us, low carb diets are not some kind of new “fad” diet. People have been low-carbing for “corpulence” since at least the mid-1800s. It’s only in the last 50 years, since low-fat diets became popular, that low carb became suspect.

Once you have lost some weight at 50-70 grams of carbohydrate per day, you can decide if you want to adjust your carb levels up or down. If you are not losing weight satisfactorily, you can adjust down. But don’t go below about 20 grams per day. If you desire more carbohydrate and a wider variety of foods, you can adjust your carbohydrates up. Make adjustments in 5-10 gram increments, adjusting up by 5 or 10 grams and staying at that level for a week. Keep making adjustments up or down until you find your own perfect sweet spot for comfortable weight loss.

NOTE: A  Higher Carb Version of Fit4God That Allows about 400 Calories/Day from Starch

For some people, low carbing can be very uncomfortable. Although most people will adjust to 50-70 grams a day for weight loss after a week or two, others won’t. Some people find that they feel too tired, too cranky or too tense. Others don’t sleep well. Others simply dislike fat or cannot eat enough fat to make it work (this can happen if you cannot consume eggs or dairy). I know from my own experience that low carbing used to work very well for me, but now in my late 30s with MS and a bout of adrenal fatigue under my belt, I need some starch. If this sounds like you, then I suggest that you try a version of Fit4God that allows for about 400 calories of starch/carb per day. This version of the diet is based on the recommendations of Paul and Shou-Ching Jaminet, in their book and web site, The Perfect Health Diet.

On this version, you will aim to eat Fit4God – that is, you will eat as micronutritiously as possible by focusing on organic meats and fish, good fats from coconut and butter, eggs, and lots of veggies. You can enjoy fruit and nuts as well. But instead of trying to keep your carbs low at about 50-70 grams a day, you will deliberately eat about 300-400 calories per day of pure starch. That pure starch will supply most of your glucose needs for the day and will come in the form of white rice, potatoes (white, red, sweet, yams), and perhaps some more exotic foods like taro, plantains, sago, and tapioca. This works out to about 1 or 2 cups per day of starch, depending on your height, weight, age, and metabolism.  Your daily carb count will probably be around 150 grams per day on this version of the diet. In this case, your carbs will probably be about 30-35% of your daily calories, your protein will be about 15-25% of daily calories, and fat will make up the rest, probably around 40-45% of daily calories.

Eat to Satiety
It is important that you eat until you feel full and not allow yourself to feel deprived. It is essential that you do not try to do a low-fat version of this diet, as that will severely impair your ability to lose weight. You must eat plenty of fat. Remember: Eating fat is the key to losing fat!!

Eat Two or Three Meals Per Day and Try Not To Snack
It is best to eat plenty at your meals and not to snack. But if you truly feel hungry or weak, then by all means grab a bit of turkey rolled up with cheese and spinach or a hard-boiled egg, or something else that combines fat and protein. If you eat breakfast, it can be very helpful to eat only fat and protein and eat no carbs at all. Those carbs at breakfast will stimulate hunger sooner. If you choose to eat only two meals a day, skip breakfast. This is the easiest meal of the day to skip because you will simply be extending your body’s natural overnight fast. Break fast at lunchtime.

Do Not Deliberately Restrict Calories – Unless You HAVE To
It is also essential that you not try to deliberately restrict calories. You might wonder how you can lose 2 pounds a week without exercising while eating as much as you want in order to feel full. The key is to make sure you get enough protein, fat and starch to feel full. These are very satiating foods and will naturally suppress your appetite, as long as you are not ingesting any sugars. Sometimes though, we can’t lose weight without counting calories. Sometimes our metabolism is broken to the point that we have to be conscious about how much we eat or else we will eat too much, In this case, try reducing your caloric intake for the day about 250-500 calories below what you’d need to maintain. Don’t go so low that you feel hugnry or deprived. The key is to find the level at which you generally feel full and satisfied, you COULD eat more, but you don’t have to.

Dealing with “Low-Carb Flu”
While some people will ease right into low-carb eating, others will experience what is called “low-carb flu.” Low-carb flu is a set of symptoms that includes fatigue, headache, brain fog, lightheadedness or dizziness (especially upon standing up), and cramping. If you are going to have any initial negative reactions, these are likely to be it.

The cause of these symptoms is perfectly normal and natural and nothing to be concerned about. It is simply that your body is accustomed to one source of energy (glucose from carbohydrate) and needs to get used to a different source of energy (free fatty acids from dietary fat). Your body has enzymes that help it do both, but if you are used to eating a lot of carbs, then you have a lot of enzymes at the ready to turn carbs into energy, and far fewer enzymes at the ready to turn fat into energy. Your body is going to need time to readjust its workforce. It needs time to lay off all those extra enzymes for carbs and time to hire (create) a bunch of new enzymes for fats. It is during this transition that you are likely to experience low-carb flu.

There are four steps you can take to ease the transition from burning carb for energy to burning fat for energy:

1. Eat LOTS of fat. You want to lay off those carb enzymes and hire those fat enzymes as quickly as possible. You do this by sticking to your low carb plan (50-70 grams a day) so that you minimize your need for the carb enzymes, and by eating lots of fat. Slather your meat with butter or coconut oil, toss olive oil or butter on your veggies, snack on nitrate-free bacon, eat fatty cuts of meat (and if you leave anything on your plate, make sure it’s the meat and not the fat!). Don’t eat too much protein, as the body will convert an overabundance of protein into glucose. If you are getting your protein from fatty cuts of meat, this should be no problem. But if you are using protein shakes or low fat meats, you could potentially eat too much meat and derail your progress. If you use shakes, make sure you add some coconut oil to them, and add plenty of butter to your low fat meats.

2. Balance your electrolytes. High carb diets tend to make people retain fluids, while low carb diets tend to make people lose fluids. You are likely to urinate a LOT in the first week of low carb, and while it will feel great to lose some of that water weight (your clothes will be looser, you won’t feel puffy and bloated), it can have a negative effect on your electrolyte imbalance. Counteract this imbalance by taking in additional salt. You can drink bone broth (homemade or from commercially available bullion), which, in addition to providing salt, will provide numerous other minerals. You can also salt your food more. Make sure you get mineral-replete salts like Celtic Sea Salt, Himalayan Salt, or Real Salt. These salts, which are gray or pink in color, are 70% sodium and 30% other important minerals and are strongly preferred to refined, demineralized table salt. You might consider taking a magnesium supplement (take it at bedtime, for its natural relaxant effects), and a potassium supplement. Talk to your doctor before adding these supplements, especially potassium, as it is not to be taken with blood pressure medications.

3. Stay hydrated. Low carbing has a diuretic effect, as we discussed. Counteract all that urination by deliberately upping your intake of water. This will help prevent headaches and cramping.

4. De-fat your liver. If you are overweight, it is likely that you have what is called fatty liver. The liver is the organ that breaks down and rids the body of insulin. We want our insulin levels to be low for optimal fat burning. A fatty liver cannot effectively break down insulin. Ten days of low carbing will go a long way toward defatting your liver. You can help the process along by not putting undue burdens on the liver such as caffeine, alcohol and over the counter drugs. Avoid caffeine, alcohol and OTC drugs while losing weight.

Supplements
In addition to drinking more water, salting your food, and possibly adding a magnesium or potassium supplement, there are two other supplements you might find very helpful. When you are eating low enough carb to lose weight, you might experience some constipation and wish to take a fiber supplement. One you reach your goal weight and stop losing weight, you will likely not need a fiber supplement.

Also at less than 100 grams it can be difficult sometimes to get your full RDA of vitamins and minerals, especially if you are a less adventurous eater. If you are not getting enough vitamins and minerals, you might experience hunger and cravings, as your body signals you to go find foods with the nutrients it needs. So you might want to take a good multivitamin. Once you stop losing weight and are eating in the 100-150 grams a day range, you may not need a multivitamin if you are an adventurous eater. In fact, studies show that a diet without sugar, grains, and industrial oils is FAR better at meeting the RDA for vitamins and minerals than the Standard American Diet. So while you should aim to get all your nutrients from food, it is true that we are not always perfect, and a multivitamin is a good insurance policy against nutrient deficiencies. You’ll probably feel better on a multi and experience fewer cravings, and if you urinate out a few pennies worth of extra vitamins every day, it’s no problem. Better safe than sorry, right?

A Note on Exercise
Many of you will be able to lose weight on this diet without exercising. For some, exercising may actually hinder weight loss by increasing appetite. For others, exercise may be necessary to facilitate weight loss. This is highly individual and you must decide for yourself what works best.

If you do exercise, don’t engage in the kinds of exercise people usually think of for weight loss, such as jogging or using a treadmill, elliptical, or exercycle for 30-45 minutes several times per week. This kind of exercise will deplete your glycogen stores and require you to eat more carbohydrate for fuel. Then when you eat more carb, you’ll have to exercise. Then you’ll have to eat more…then you’ll have to exercise. It’s a vicious cycle. Plus, the body sees that kind of chronic exercise as a stressor and will increase cortisol, which also promotes fat storage.

A better way to exercise is to walk a lot, do full body compound body resistance training, and sprint on occasion. Here are a few details:

— Walk, hike, cycle, or swim 3- 5 hours per week, all in one shot or spread out over multiple sessions. Keep your heart rate relatively low. This kind of exercise should be comfortable…a nice walk after dinner, an easy neighborhood bike ride.
— Full body compound resistance training is great because you can do it at home and avoid the cost of an expensive gym membership or equipment. The focus should be on a high level of weight and a low number of repetitions. This kind of training increases testosterone and growth hormone (two hormones essential to building muscle that most of us are low in and that do their best work while we are sleeping) and lowers levels of cortisol (a hormone that promotes fat storage and muscle wasting). Do pushups, pullups, overhead presses, planks, and squats twice a week. This workout should take no more than 10-20 minutes each time.
— Numerous studies show that sprinting once every 7-10 days increases muscle strength, increases insulin sensitivity, and increases natural growth hormone production, all of which allow you to build muscle and lose weight. After a 5-10 minute warmup, do some transition sprints, then begin your full-on sprints. Ease into the first one until you reach your maximum speed. Sprint to exhaustion, anywhere from 30 to 60 seconds, then rest. Do your sprints for 5-7 minutes.

And If All of These Strategies Aren’t Enough….
If eliminating grains, sugar, and industrial oils and restricting carbohydrates isn’t enough to lose weight, you might try the following:
- Intermittent fasting. Fast for 15-24 hours once or twice a week. Start your fast after dinner and fast until lunch or dinner time the next day. Drink plenty of water during your fast. Allow yourself to eat to satiety when you break fast.
- HIIT. High-Intensity Intermittent Interval Training has been shown to be very effective for weight loss.
- Make sure you aren’t missing something fundamental: not enough sleep, carb creep, hidden toxins, excessive calories from too much bacon, dairy, or nuts.
- Try eliminating dairy.

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