Weight Regulation

IT'S EASIER THAN YOU THINK

THERE IS NO SECRET TO WEIGHT LOSS; THE TRUTH IS HIDING IN PLAIN SIGHT.

Follow the wisdom of our ancestors and your body will do the rest.  A traditional diet, steeped in the cultural heritage of those that came before us is the one true path to health through food.

*In extreme situations or when an unhealthy imbalance is present, fasting is a more aggressive approach to weight loss and/or cleansing the body.  See the About Fasting page for more info.

1. Eat In  A 9-Hour Window

Our bodies function optimally when we eat within a 9-hour window each day

  • Eating in a window is a form of Intermittent Fasting

  • Allows the natural cycles of our bodies to function at peak levels

  • Promotes natural weight regulation

2. Don't Eat After 7 PM

Fasting after 7 PM keeps your body in sync with natural Circadian Rhythms that govern internal mechanisms

  • Helps the body prepare for the sleep cycle - ensures more restful sleep

  • Encourages you to go to sleep earlier

  • Eating after sunset is unnatural

3. No More Than 3 Meals/Day

Our bodies were not designed to be constantly processing food throughout the day

  • Spacing out meals helps regulate blood sugar levels

  • Allows the body to focus on other tasks besides digesting food

  • Facilitates development of healthier food behaviors

4. Eat Fat to Get Skinny

FATS

Get 60-75% of your calories from healthy fats

  • The cornerstone of any meal is the fat content.  Be sure that you are using natural, unprocessed fats.  Raw is always preferable to cooked, so utilize cold pressed olive oil, raw coconut oil, and raw dairy as much as possible.

  • Keep naturally fatty snacks on hand.  Some of the best examples are avocados, raw cheese, raw macadamia nuts, prosciutto or other cured meats, olives, "Bullet Proof" coffee, or anything drizzled with olive oil, or smeared with raw and/or grass-fed butter.

  • Cook with pork lard, beef tallow, olive oil, coconut oil and butter.  Reach out to your local farmers to find a good source of pork lard or beef tallow (the fat around the kidneys, perfect for cooking and frying).

*Note: It is imperative that you find a source for raw dairy.  This is the virtual bedrock of a traditional healthy diet, and offers much more flexibility when sourcing calorie-dense raw foods.  If you are serious about your health and weight, then there should be no limit to how far you will go to make this happen.  Start here to get in touch with your local dairy farmers.

5. Eat More RAW Calories

The easiest way to lose weight is to eat more raw calories.  It should be obvious that eating handfuls of raw honey will not get the job done, but for the most part if you up your intake of calorie dense raw foods then your body will naturally gravitate towards its ideal weight.  

Get 50-75% of your calories from raw foods

  • Raw calories will not just fall into your lap; one must know 1) What to Look For, and 2) Where to Get It.

  • Eating raw foods decreases the digestive work load on your body, allowing it to focus on other important tasks like healing itself from imbalances or sickness, cleansing itself from toxins, or repairing damaged tissue.

  • Calorie for calorie, raw foods are much more nutrient dense.  They make you feel full faster, thus requiring you to eat less food for the same results.  This is especially true with raw fats.

6. Eat Less CARBS

Limit carbs to 20-100 grams per day

  • This may be the most challenging aspect of weight regulation.  The temptation to consume convenience, or junk foods, of which there are plenty, is often too great to bare.

  • To avoid temptation it is helpful to plan meals ahead of time, keep healthy snacks on hand, especially when away from home, and pack a lunch if leaving for the day.

  • Don't eat carbs after lunch.  There is a great deal of empirical evidence, as well as my own experience, indicating that stopping carbs after lunch gives your body enough time to "de-bloat" overnight from the stored water caused by eating carbs earlier in the day.  This is especially true when moderate levels of exercise are incorporated into your day.

  • When weight loss is the goal it is generally necessary to abstain from sugars and grains all together.  Minimal amounts of starchy carbs or fruits can be incorporated, but until you establish a good understanding of the macronutrient breakdown of most foods, it is recommended to count the carbs with an online nutrition calculator such as the ones listed below:

VeryWellFit.jpg

(Super simple and free online calculator)

Spark People.png

(Great free nutrition calculator, also has an App)