Rule#2:
For ease of preparation and compliance, eat the same few meals over and over again, especially for breakfast, which you must finish preferably within 30 minutes or a maximum of ONE hour of waking up, this is critical for your weight loss aim. Doing so prevents your body from erroneously anticipating lack of food and thus scavenging all the calories it can from the food you eat later on. Mix and match from the following list, constructing each meal with atleast one pick from each of the three groups. Vegetarians will obviously avoid the first group. It may seem boring but the results will be encouraging and anyway there is a ‘Feast day’ to look forward to! (See below). Eat larger quantities of legumes and vegetables to compensate for the low caloric value of such foods. To avoid the chance of becoming allergic to any continuously eaten foods, change your main protein source and staple meals every month or so, also avoid gluten (See – ‘Foods, Intolerances and Allergies ’). The choices that seem to produce the fastest fat loss are starred.

A: Proteins:

Meat isn’t necessary. Eggs and beans are sufficient (See – ‘Food – Fat – Energy Cycle’).

Divide intake of proteins throughout the day, as the body can use only about 30 to 40 gms at anyone meal for muscle synthesis. A steady intake of protein throughout the day also helps increase thermogenesis or your metabolic heat. Protein literally revs your metabolism and will increase your calorie burning. Eating at least 30 gms of protein for breakfast increases your calorie burning that adds up to 5 kgs of weight loss per year.

Your best choice for proteins are from:

• Grass fed, lamb or other meat such as vension, about 3 to 4 times a week maximum. Avoid Pork as it tends to accumulate more toxins than other animals.
• Fish, the fatty variety, such as sardines, mackerel, herring, black cod and wild salmon (at least 3 to 4 times a week)
• Shell fish including clams, oysters, mussels, shrimp, scallops and crab. Avoid lobsters as they tend to be high in mercury.
• Organic poultry preferably range fed.
• Seeds including hemp, chia, pumpkin, sesame (maximum 2 to 3 handfuls daily).
• Nuts, including Almonds, macadamia, walnuts, pecans and Brazil nuts (maximum 2 to 3 handfuls daily). Avoid peanuts which are legumes, not nuts.

Avoid protein powders except when you are unable to get enough protein through whole foods. Also alternate your source of such protein powder to avoid allergies.

Choose hemp, chia, egg proteins, collagen protein, whey protein isolate, cassien protein isolate, or a combination of these. Avoid pea protein for the initial stage (5 to 10 weeks) of the Low-Carb diet. Do not over eat protein. (See – ‘Food – Fat – Energy – Cycle’).

B: Soy Products:
Best to avoid soy products, they contain phytoestrogens that can lead to hormone imbalances. Most are also heavily processed. In any case they are not for you, unless you are East Asian with the Gut bacteria to properly digest them. Similarly for Sushi, the Japanese have the necessary Gut bacteria to digest Sushi and Sea- weed more easily, while most others do not. Coconut or Almond or Peanut milk is a better milk choice than soy milk.

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