- How to grocery shop the primal LCHF way
- How to start losing weight
- What to expect within the first few days of starting to eat this way
- What to eat at each meal to lose weight… and to keep the weight off
- Why fat is good for you
- How much YOU can eat and still lose weight
- Whether to snack and what to snack on
- Why 3 meals a day are not necessary
- How to prepare delicious, satisfying, LCHF food you and your family will love
- The small tricks and tips that will make a HUGE difference to how quickly you lose weight
- Breaking a stall – how to kick start your weight loss again
- How to measure your progress
- Motivational tips to keep you going
- An exercise plan that’s easy and quick to perform that will keep you toned
- How quality sleep, vitamins and balancing your hormones are essential to losing weight and staying slim in midlife
- The effects of specific medications on weight loss and what you can do to maximize your weight loss
- How to choose a doctor who will support your weight loss needs
- Recipes for delicious meals and low carb high fat desserts that taste amazing!
If you follow my tips after doing this course, I promise that you will look and feel better than you ever have in your life. Better still, you will stay healthy as you grow older and will avoid the nagging chronic conditions that most people think are naturally part of getting older. But guess what?! These conditions are all diet related.
When I first started eating this way, my friends thought I was a little odd, at least until they saw my results (then they ALL wanted to know what I was doing). However, these days eating a clean, primal, LCHF diet is fast becoming mainstream across the world:
- Sweden has already adopted the LCHF lifestyle as the healthiest way for its people to eat.
- Every week another news report cites scientific evidence to show that eating fat is good for us and telling us how misplaced our belief in the low-fat diet really was. See the recent article in TIME magazine with a beautiful curl of butter on the cover.
You’ll be amazed at how many benefits eating the primal LCHF way will bring you:
Adopting a primal, LCHF diet will:
- increase your weight loss
- decrease cravings for refined carbohydrates
- allow you to eat a greater amount of food and calories
- avert hunger pangs (unlike low calorie, low fat diets)
- prevent binge eating
- improve and reverse leptin resistance
- lower blood pressure
- prevent and reverse insulin resistance, diabetes, heart disease and gout
- improve and reverse weight gain and other symptoms associated with Poly Cystic Ovary Syndrome (PCOS)
- raise good HDL levels
- lower triglycerides
- lower high density LDL particles
- prevent fatty liver disease
- decrease brain fog and improve concentration and memory
- eliminate blood sugar swings, mood swings, and enable optimal blood sugar control
- prevent muscle loss
- improve dental health
- reduce bodily inflammation
- boost your immune system
- prevent heartburn and other GI problems
- may prevent and improve neurological diseases such as dementia, Alzheimer’s disease, and Parkinson’s.
IMPORTANT: If you are on medications of any kind or have a serious condition such as diabetes, do not follow the tips here without first checking in with your physician and obtaining their consent. It is very likely that your medication dosage may need to be adjusted as you lose weight. Insulin-dependent diabetics may need less insulin once they start eating LCHF and losing weight, and should not decrease their carb intake or lower their calories without first checking with their doctor! You should also check in with your doctor as you lose weight to have your blood markers measured.
If you are on medication, hopefully you have a physician who has read the most recent scientific literature and will be willing to work with you as you change the way you eat. Unfortunately, there are many physicians who would rather prescribe medication than recommend a patient improve his or her diet. These physicians would rather treat a condition than cure it and the pharmaceutical industry makes a killing (pun intended) off patients who are prescribed medication after medication. Sad but true.
Begin when you’re feeling good
Pick a time to start your diet when there’s not too much stress in your world. When your mother’s coming to visit, just before your European vacation, the week your child leaves for college, or when you’ve just caught a nasty cold are definitely not the best times to start a diet.
Do you have a tape measure and a bathroom scale handy? Before you begin, record your weight and body measurements (chest, waist, hips, and thighs). If you follow the plan, in just one week you’ll see a substantial decrease in your scale weight and your body measurements, particularly your waist measurement.
If you live alone, this step will be easy. Before you begin, go through your fridge and cupboards and throw away, or donate to a food kitchen, all the SAD (Standard American Diet or, for my Australian readers, Standard Australian Diet) foods which are listed here on my Lean Into Midlife website. If you live with carb eaters, you won’t be able to do this as thoroughly as you would like however processed, high sugar food is no good for anyone so try and purge as much as you can, when no-one’s looking! At least clear a space in the fridge and pantry for your foods and store all the processed and high carb foods far away out of eye sight. You’ll be adopting a whole new way of eating and, as much as possible, you will want your family to join you in this journey and eat healthier too. Remember, in the next few days you’ll be revitalizing your body and becoming a fat burner instead of a sugar burner. Fats will become your friend and will become your preferred source of fuel, instead of carbs.STEP 3: Let’s go Shopping!
Next, so you don’t starve, you’ll need to go shopping and lay down some supplies of low carb foods for the week ahead. Refer to my list here. You can also download a complete LCHF grocery list which will make your life easier if you decide to order my 1 day coaching package. See here. Eating LCHF can be as simple or complex as you want to make it. Make this fun and spoil yourself with some tasty treats. Lobster anyone?! Smoked salmon and cream cheese?! They’re all allowed. Look at some of my easy to make recipes here and choose a few to make for Week 1 of your diet, To break it down, you’ll be purchasing food from the following key categories. These are foods I always have in my kitchen. With these foods on hand you’ll be able to cook most of my Recipes on Lean Into Midlife:Healthy fats:
- unsalted, preferably pastured, grass-fed butter (Kerry Gold brand is great)
- extra virgin olive oil
- organic heavy cream
- coconut oil (expeller pressed – you’ll find this online if your local grocery store does not stock it)
- avocados and guacamole
- macadamia nuts and almonds
- canned coconut milk
- Optional: extra virgin coconut oil, mayonnaise made with either olive oil or expeller pressed canola oil, mascarpone, cream cheese.
- pasture raised chicken and turkey (pieces, fillet and ground)
- organic and/or pasture raised beef (steaks, kebabs and ground)
- pork tenderloin and pork chops
- pork shoulder (great slow cooked in the crock -pot)
- pork ground (see my tasty pork burgers here)
- organic sausages with less than 3g net carbs each
- wild caught canned tuna and salmon
- fresh, wild caught fish
- organic hard cheeses
- Greek yogurt, plain full fat or 2% fat
- Other options: bison, wild smoked salmon, lobster, shrimp, duck, organic preservative-free cold cuts such as turkey and ham.
- brussels sprouts
- salad greens
- red onions
- fresh ginger
- green onions
- canned tomatoes and tomato paste
For your family: If you’ll be cooking my recipes for your entire family, you may want to supplement their servings with some starchier veges like sweet potatoes, potatoes or perhaps some plain white rice (the least gut-damaging of the grains).Spices and Condiments: herbs and spices – fresh and dried: bay leaves, black pepper, rosemary, sage, thyme, chili powder, turmeric, ginger, mustard powder and seeds, cinnamon, cumin, nutmeg, oregano, basil, sea salt, curry powders and other spice blends, capers, dijon mustard, nut butters, unsweetened coconut flakes, vinegars, olives, tamari or wheat free soy sauce.Vitamins: In addition to any vitamins you regularly like to take (many women are anemic and take iron) I recommend supplementing with a good multi-vitamin. If you like to bake, spend a little time online lining up the best sources for the following:Erythritol, powdered (not granular) and liquid carb free, calorie free Stevia. You can use liquid splenda (sucralose ) instead of stevia if you prefer, however it isn’t the healthiest sugar alternative there is and I don’t endorse it. Especially avoid aspartame.
Blanched almond flour and coconut flour. Blanched almond flour is a very versatile ingredient and can be substituted for breadcrumbs in recipes such as meatloaf and for coating chicken before baking or pan frying. It also makes superb cookies.
Expeller pressed coconut oil (a neutral tasting oil, high heat oil, that’s superbly heart healthy and perfect for cooking). There’s also extra virgin coconut oil however that’s best reserved for coconut flavored curries and for baking when you want to add the taste of coconut. More and more supermarkets are stocking these healthy oils however the best price deals are found when you buy larger sized containers on line.
If you’re lactose intolerant, or strict paleo you’ll want to shop accordingly and leave out the dairy.
“But I don’t like to cook!” or “I eat most of my meals out”
If you don’t enjoy cooking and/or are the type who likes to eat most of their meals out, I recommend that you make a low carb food list from the foods recommended above and carry it with you.
- Avoid the bread and starches and choose simple grilled or roasted meat, chicken or fish such as chicken breast, turkey, tuna, fish or steak that has not been coated with bread crumbs, flour or batter, plus any green vegetables or salad and ask for plain olive oil and vinegar dressings.
- Avoid any sauce thickened with flour or cornstarch. In a restaurant, simply omit the rice, pasta, potatoes, bread or other grain/starch offered with your dish and ask for extra vegetables instead.
- Always ask questions. Beware of pre-made dressings which may include sugar and soy bean oil. If you don’t know what’s in a dish, just ask your waiter or server and explain that you are eating a sugar and starch free diet. Be firm.
For more dining out ideas see Dinner Options below.
When you know you are going to be away from home for the day, pre-pack a small bag of almonds or macadamias, or take along some cheese sticks. That way you won’t need to pay exorbitant prices for pre-bagged nuts roasted in unhealthy cottonseed and sunflower oils. With a little more effort, you can pack yourself a simple green salad topped with some canned tuna or precooked chicken and/or boiled eggs and take along a dressing made of olive oil and vinegar or lemon juice, flavored with a little mustard. Or take dinner leftovers from the night before. Your new routine is a little extra effort but remind yourself of why you are doing this. Stick with it and it’ll become second nature in a few days. You and your health are worth it!
Keep it Simple
I recommend keeping it very simple for the first few days until you get into the habit of eating this way. Remember that it takes a few weeks for new habits to be formed. Your mantra should be: meat, fish, chicken, eggs, cheese, nuts, lots of green vegetables, and lots of olive oil, unsalted grass-fed butter and if you can get it, expeller pressed coconut oil. Peruse the easy and delicious recipes on Lean Into Midlife and get inspired. Use this as an opportunity to cook things you’ve never tried before.
Breakfast choices: Enjoy a slice of frittata, eggs over easy cooked in butter, scrambled eggs with cream, an omelet filled with cheddar cheese, or if you don’t like eggs, have a whole sliced avocado and some protein-packed smoked salmon or organic sliced ham or turkey alongside it. Greek yogurt, with some chopped nuts, coconut flakes and a few berries is also a nice option. A breakfast of eggs or other protein will stabilize your blood sugar and keep you satisfied for hours. A favorite breakfast of mine is a slice of pre-cooked frittata made with eggs, cheese, veggies like mushrooms, spinach, black olives and ground meat. It’s great in your lunch box and for dinner too!
Lunch choices: Choose a green salad topped with olives, avocado, cheese, some grilled chicken or deli turkey. A pre-made tuna or chicken salad and some sliced cucumber is another tasty option. If you’re too busy before work to pack a lunch, simply take along an ounce or two of your favorite nuts and some cheese. Or, how about packing yourself some leftover meatloaf and veggies from last night’s dinner? (Hint: always cook extra food for dinner so you have leftovers for the next day.) Be inventive! Try some of my recipes on LCHF Nation. Becoming grain-free and LCHF will expand your food repertoire and make you a much more creative cook.
Snack ideas: See my suggestions for snacks on LCHF Nation. In the first week, if you get hungry between meals, I recommend that you snack whenever you like (from the recommended food list, of course). Make a batch of my almond flour dijon biscuits and eat one buttered for an afternoon snack or have a small serving of tuna salad, enjoy an ounce of plain roasted almonds or macadamias, a boiled egg or an ounce of cheddar cheese. If I’m feeling like something sweet after dinner I enjoy my pumpkin pudding, my chocolate chip cookies or “cheesecake in a bowl” – an ounce or two of cream cheese or mascarpone, blended with a tablespoon of cream (optional), a few drops of vanilla and a teaspoon of powdered erythritol and couple of drops of stevia. Its easy when you have items like cream cheese, mascarpone, aswell as erythritol or stevia on hand in your kitchen. If you have snacks at the ready in your fridge you’ll never be tempted to cheat with something off plan especially when the rest of the family munches on something less than ideal.
A few days of eating this way and your blood sugar will stabilize. When that happens you’ll find that you’ll be able to go for longer periods between meals without snacking.
Dinner options: A grilled steak, perhaps with blue cheese sauce, some roasted salmon, a meatloaf and some roasted veges or a side salad, or roast chicken served on top of a bed of fragrant cauliflower rice or braised Indian spiced cabbage or some sliced, pan roasted zucchini. Roasted or braised vegetables make a great base for casseroles, curries and sauces. See my Dinner Recipes on Lean Into Midlife for some easy meal ideas. Or have breakfast for dinner!
If you’re eating dinner out, there are several simple things you can do to still eat well and not blow your diet. If you email me your favorite restaurant menus I can point you in the right direction!
Check out some of my recipes here and choose a couple to try this first week. Ease into cooking LCHF by making a side dish of roasted cauliflower instead of your usual rice or pasta. You’ll be surprised at how much your family will love it.
With a little preparation you should be armed for the week ahead. A good idea is to cook in bulk on weekends and freeze casseroles, meatloaves, curries and other dinners for Monday to Friday when you’re rushing around and don’t have time to cook.
I recommend you take a day or two in advance to do all the things I have mentioned above; i.e., start up a FitDay account or purchase a notebook which will serve as your food diary, prepare your pantry, do some shopping, and some cooking ahead of time. Be prepared to succeed!