Ultimate Guide To Better Life

How to lose fat
by eating healthy

This is not a diet. These are the principles of nutrition. It's a lifestyle.
What will change in your life?
  • You will get rid of excess fatty tissue.
    You will lose weight while maintaining muscle tissue!
  • You will free yourself from bad eating habits. Your level of insulin and sugar will normalize.
  • You will improve the muscles quality / structure.
  • You will not feel hungry.You will eat delicious meals in satisfactory quantities.
  • Your parameters in blood tests, hormones, cholesterol, triglycerides and many others will improve and normalize. Any inflammation will disappear.
  • No more gastrological diseases. Your sleep quality will improve.
  • Your mood during the day will improve and you will have a large supply of energy throughout the day.
You won't have to:
Side effects?
In case of obese people - you can expect a rapid change of clothing for the smaller size.
You can even have so much energy that you will crave workout, for which we apologize, but we recommend!
How to start?

In a sentence: Eliminate sugar and starch from your diet, eliminate all the products containing them definitely.

This is not a diet - these are nutrition principles

If you can trust us and stand 2-5 days
(that’s the time you need to notice the first effects),
you won’t want to go back to your old habits.

You have to start supplying your body with necessary nutrition elements, while excluding unnecessary products, which means carbohydrates as they are the least valuable food.

If you want to have the fastest possible to achieve weight loss effect, only from fat and reduce the circumference of the difficult parts (for men it is the abdominal area, for women - stomach, thighs, buttocks) the number of carbohydrates should be reduced to less than 20 grams a day. Over time, you can experiment with some more carbohydrates, but in the first month, no exceptions are allowed.

You should prepare your meals using only the products specified below. You can prepare your meals anyway you like: bake, boil, steam cook, cook foodstuffs in the form of a casserole, heat in the microwave (not recommended), fry, using a small amount of animal fat (no flour or breadcrumbs!) barbecue, roast.

You will eat meals like these

If you are worried that you will be forced to eat monotonous and tasteless meals, we can reassure you immediately. Take a look at the pictures below.

Allowed foods list
meat

The types of meat that you can eat: beef, pork, ham (unglazed), bacon, lamb, veal or other sorts of meat. In case of meat preparations (sausage, pepperoni, sausages), check the label - the number of carbohydrates should be about 1 gram per serving. You can also eat poultry: chicken, turkey, duck or other birds. Fish and seafood are also permitted: all types of fish, including tuna, salmon, catfish, perch, trout and shrimp, scallops, lobster and crab.

beef
pork
bacon
lamb
poultry
fish
dairy

Eggs are allowed without any restrictions. Cheese: up to 100 grams per day. Most kinds of cheese are allowed, except processed cheese. Always check the label. The carbohydrate content should be less than 1 gram per serving. Cream: up to 4 tablespoons a day, including a cream cake, cream with reduced fat content and sour cream. Mayonnaise: up to 4 tablespoons a day. Keep checking the label to be sure that the level of carbohydrates is low.

eggs
cream
mayonnaise
cheese
blue cheese
vegetables

Green vegetables: 2 cups per day, including: arugula, cabbage, all the other varieties of cabbage, chard, chives, chicory, greens, kale, lettuce (all varieties of lettuce), parsley, spinach, radishes, shallots and watercress. You can eat vegetable leafs without any hesitation.

Vegetables: 1 cup (a measure of raw vegetables) a day, including: artichokes, asparagus, broccoli, Brussels sprouts, cauliflower, celery, cucumber, eggplant, beans, bean family plants, leeks, mushrooms, okra, onions, peppers, pumpkin, green onions, sugar snap peas, sprouts (bean and alfalfa), squash, tomatoes, rhubarb, green beans, zucchini.

eggplant
beet leaves
broccoli
zucchini
endive
mung beans
kale
cabbage
cauliflower
cabbage
Chinese cabbage
celery cabbage
sauerkraut
mustard greens
kale
artichokes
sprouts
jicama
fennel
tomatillo
beet leaves
cucumber
okra
water chestnuts
peppers
mushrooms
rhubarb
tomato
watercress
turnip
Japanese radish
lettuce (all kinds)
celery
chives
asparagus
spinach
fats and oils

All types of animal fats and oils are allowed, including butter and lard. Olive oil and peanut oil are especially healthy. We highly recommend unrefined cold-pressed coconut oil and palm oil. Margarine and other hydrogenated oils containing trans fats should be avoided.

  When it comes to salad dressings, a perfect one should be composed of olive oil, vinegar, lemon juice and some spices. Pre-made dressings are also allowed, if they contain 1-2 grams of carbohydrates per serving or less. You must avoid the "light" dressings because they tend to have more carbohydrates. You can also add chopped boiled eggs, bacon or grated cheese to your salad.

Adding fat to your meals is very important, because they taste good and give a feeling of satiety. Therefore, it is allowed to eat fat, poultry or meat rind, on condition that it does not contain breadcrumbs. Take note that a low-fat diet is actually very harmful to your health!

coconut oil
olive oil
avocado oil
lard
butter
macadamia nut oil, unrefined palm oil
nuts

Nuts are a great snack and a source of many important nutritional elements. We highly recommend Brazil nuts, as they are very tasty and contain large amounts of calcium, magnesium and potassium. They have a good influence on the lipid profile and lower the bad cholesterol level. You can also grab some macadamia or pecan nuts.

Walnuts, hazelnuts, peanuts and almonds should be eaten in moderation, as only a hundred grams contains 7-10 grams of carbohydrates.

Avoid pistachio and cashew nuts, at least in the beginning, as a hundred grams of them contains nearly 30 grams of carbohydrates.

almonds
walnuts
Brazil nuts
coconuts
hazelnuts
macadamia nuts
beverages

Drink water (preferably mineral - notice that most of the water available in stores is spring water, not mineral water). Spring water characteristics are comparable with tap water. Go for mineral water! A label showing mountains doesn’t prove that the water came from the mountains. We recommend drinking water with some freshly squeezed lemon juice and possibly a pinch of salt. And as for hot drinks, we recommend unsweetened tea or coffee without milk, cream is allowed.

mineral water
water with lemon
coffee
tea
alcohol

YES, YOU CAN DRINK ALCOHOL. However, if you want to maximize the effects, we recommend to withstand without alcohol at least for 3-4 weeks from the moment of starting to respect the principles contained here. All unsweetened / non-sweet types of alcohol are allowed. This means straight vodka, whiskey, wine, gin, tequila. Do not drink beer (as it contains barley malt), liquers or flavored vodkas. Be warned that your alcohol tolerance will decrease, so you should pay close attention to the amount you drink.

straight vodka
whiskey
gin, tequila
dry wine
control the amount

Try not to eat more than 100 grams of cheese per day, avoid processed cheese and check the carbohydrates amount on the label. It shouldn’t be greater than 1g per serving. Limit your cream (heavy cream, low-fat cream and sour cream) to 4 tablespoons per day, same goes for mayonnaise or soy sauce. Remember to check the labels and choose the ones with the lowest carbohydrate content.

eat snacks

You can eat snacks between your meals. This could be, for example, pepperoni slices, rolls of pork, beef, turkey or any other kind of meat, spiced eggs, slices of cheese. Remember that it should be a snack, so choose their portions rationally.

drink bouillon

Drink 2 cups of bouillon per day - it is needed as a supplement of sodium. We strongly recommend pure broth (bouillon), unless you’re on a diet, restricting the permitted level of sodium consumed (due to high blood pressure or heart disease).

bouillon
How much should you eat?

Simply put, eat when you feel the need to eat.
(You will stop feeling hungry, this is the reason why we do not write, "Eat when you're hungry").

Stop when you feel satiety.
The amount of calories you consume doesn’t really matter. What matters is the quality of the products and the source of their origin.
After a few days your appetite will be reduced and you will notice that you eat relatively smaller portions,
while maintaining well-being.

What is not allowed
sugar

Sugar is not allowed (simple carbohydrates - do not confuse "sugar" with sugar used for sweetening tea. Sugars include a variety of other products, we’ll elaborate on this subject in a separate article).

Sugars are just simple carbohydrates. Among others, avoid the following products: white sugar, brown sugar, honey, maple syrup, molasses, corn syrup, beer (contains barley malt, milk (contains lactose), flavored yogurts, fruit juices and fruits.

sweets, pastries, soft drinks, beer, fruit juices, fruit, honey, ice cream, chocolate, maple syrup, milk
starch products

Do not eat starchy foods (carbohydrates). The only recommended carbohydrates are nutrient-rich, high-fiber vegetables from our list. The following products should be avoided: cereals (even full), rice, cereals, flour, corn flour, bread, pasta, muffins, bagels, crackers and 'starch' vegetables, like beans (which require a long cooking time), carrots, parsnips, corn, peas, potatoes.

breads, cereals, rice, cereals, flour, pasta, chips, potatoes, beans, carrots, corn, peas, french fries, fast-food
sweeteners and desserts

If you feel the need to eat or drink something sweet you should choose the most reasonable alternative sweeteners, such as stevia. It is better to avoid products with sugar alcohols (such as sorbitol and maltitol) and the the following type of sweeteners: sucralose, aspartame, erythritol, saccharin, because they can cause an upset stomach and many other long-term consequences.

Be careful!

Sugar is found in most of the processed foods. Manufacturers deceive us with labels saying “light” and “fit”. Beware of the dietary products, "fat free" or "light" and products containing "hidden" sugars and starch (like coleslaw salad or sugar-free cookies). You need to check the labels of medicines, cough syrups, cough lozenges and other medicines that may contain sugar. Avoid products labeled "Great for low-carb diets."

Note that the sugar under a different name is still sugar! All of these substances are sugars: sucrose, dextrose (grape sugar), fructose, maltose, lactose, glucose, honey, agave syrup, high fructose corn syrup, maple syrup, brown rice syrup, molasses, condensed sugar cane juice, fruit juice concentrate. Avoid them!

Summary

The following products should be excluded from your menu: sugar, bread, cereals, anything that contains flour, fruits, juices, honey, skim and whole milk, yogurt, canned soups, substitutes of dairy products, ketchup, sweet spices and additives exacerbated flavor, most of the processed products, pre-made meals, sauces.

Read the label

Form a habit of reading carbohydrate composition on the product label. Check the serving size and the overall amount of carbohydrates and fiber. Only the total carbohydrate content should be taken under consideration. To receive the true (or net) amount of carbohydrates, you can subtract the fiber from the total carbohydrate count. For example: if the label shows 7 grams of carbohydrates and 3 grams of fiber, the product contains 4 grams of real carbohydrates. The actual amount of carbohydrates in vegetables should be 5 grams or less. The actual amount of carbohydrates in meat, spiced sauces should be 1 gram or less.

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