STEP 1: Keep insulin levels low
As we described above, carbohydrates, sugars, and starches raise blood glucose levels (insulin) and keep our body storing all that fat we want to lose, so let’s kick them out of our diet!
Eliminating carbohydrates completely is very difficult, even when eating traditionally prepared foods, so attempt to limit your carbohydrate intake to 30mg per day for rapid weight loss. An easy way to do this without ‘counting carbs’ is to eliminate the following foods and ingredients listed below from your diet immediately, and stick to consuming real foods consisting of primarily proteins and fats (grass fed meat, soaked nuts, raw dairy, and of course organic vegetables).
The best way to go about this transformation is to do it ‘cold turkey’ instead of gradually; this way you will have less of a chance of relapsing into a carb-rich diet.
BE PREPARED: You will feel withdrawal symptoms from wheat as well as sugar. These will last no longer than one week at the maximum. You can do it … I know you can!
THREE BIG THINGS TO AVOID:
THE MANY NAMES OF SUGAR
- Table sugar
- Fruit juice (just another form of fructose)
- Fruit (limit to one piece a day)
- Corn syrup
- High fructose corn syrup
- Powdered sugar
- Maple syrup
- Raw organic sugar
- Evaporated cane juice
- White sugar
- Invert sugar
- Brown sugar
- Agave syrup
WHEAT AND GRAIN PRODUCTS
- Flour (White, brown, spelt, buckwheat, etc.)
- Rice (White, brown, black, etc.)
- Cereals (All cereal products including granola, museli, etc.)
- Bread (White, whole wheat, sourdough, etc.)
- Potato chips
- Rice cakes
- GLUTEN-FREE FOODS
Why shouldn’t I gluten-free foods?
Gluten-free foods are made with substitute flours and one or more starches instead of wheat. Yes, eating a gluten-free product negates the harmful effects of wheat; however, the starches cause a dramatic rise in blood sugar and insulin levels that instructs your body to begin storing fat for the remainder of the day!
If you are craving a pastry, instead of swapping a wheat-based muffin for a gluten-free muffin, try making muffins yourself with almond, hazelnut, or coconut flour and save the starch for your fancy shirts!
Always read the ingredients to know what exactly you are putting in your body if you choose to purchase processed foods.
What’s wrong with fruit?
Fruit contains a type of sugar known as fructose, and when consumed it is turned into free fatty acids, VLDL (the ‘bad’ cholesterol) and triglycerides, which get stored as fat. Yes, they also contain vitamins and antioxidants, but fruits today are grown to be super sweet and are available year-round which raises our fructose consumption to dangerous levels. Chronic over consumption of fructose is a common cause for metabolic syndrome (obesity) given that fructose can only be metabolized by the liver instead of by the all of the cells in your body.
Advertising campaigns have played up the benefits of certain fruit, take Vitamin C for example: Oranges have loads of vitamin C … right? Wrong! A handful of acerola berries, leafy green vegetables, red capsicum, or parsley all have far greater vitamin C content than an orange which is packed with fructose. Don’t believe the hype!
Limit your fructose consumption to less than 15mg per day, which is a piece of fruit or a handful of berries. Avoid high sugar fruits (grapes, bananas, mangos, sweet cherries, apples, pineapples, pears, and kiwi fruit) as well as dried fruit as they are processed with vegetable oils and contains high sugar content.
Can I have diet soda drinks or artificial sweeteners?
Just say no to artificial sweeteners – they are not worth the damage to your body. Aspartame (the most common artificial sweetener) is a chemical poison and is linked to headaches/migraines, dizziness, seizures, nausea, numbness, muscle spasms, weight gain, rashes, depression, fatigue, irritability, tachycardia, insomnia, vision problems, hearing loss, heart palpitations, breathing difficulties, anxiety attacks, slurred speech, loss of taste, tinnitus, vertigo, memory loss, and joint pain.
If you are thinking about substituting stevia for your sweet fix – realize that it can increase insulin levels and subsequently block fat loss, not to mention never get you over your sweet tooth – exactly what you don’t want! Once you kick the sweet cravings your body will adapt and you will find that anything with added sugar will taste sickeningly sweet – trust me – cold turkey is the way to go on this.
STEP 2: Replace the lost calories from carbohydrates with good fats and proteins
When it comes to food you need to focus on quality not quantity. You can purchase high quality grass fed meats online for the same price of the grain fed beef you find at the supermarket. Buy from local farms if available, by doing so you will cut out the middleman and save money while getting to know where your food actually comes from.
Don’t be afraid to try things that you may not be accustomed to, such as liver, bone marrow, ox tail, intestine, stomach, tongue, and the like – these are all very powerful foods for our body and contain nutrients that are found nowhere else in our diet.
OK … so then what CAN i eat?
- All cuts of meat from pasture raised, grass fed animals (when in doubt, assume the worst and locate a local butcher that knows where their meat comes from or else visit a local farm). Search for ‘grass fed meat online’ and you will find a farm that will ship it directly to your door!
- Eggs from pastured, free range chickens (the whole egg, not just egg whites)
- Raw milk from pasture raised, grass fed cows, goats, buffalo, or sheep. Do not consume pasteurized or homogenized milk as a primary milk source.
- Butter and Ghee from pasture raised, grass fed animals. If you can’t find local producers, try the following large name brands:
- United States: Kerrygold (Sourced from New Zealand pastured cows)
- Australia: Westgold (Another New Zealand brand)
- Almonds, hazelnuts, macadamia, cashews, brazil, whatever type of nut (peanuts are not nuts) that you enjoy – but enjoy them in small quantities and do not make them a significant part of your diet.
SOAK THOSE NUTS: Nuts naturally contain phytic acid, which when consumed, inhibits the absorption of nutrients and minerals by your body. In order to make the nuts easily digestible and beneficial for your body instead of acting as an anti-nutrient: soak them overnight in water with a bit of salt and then you can dry them out in the oven by setting it to the lowest temperature for 12 hours.
OILS AND FATS
- Duck fat, lard, ghee, butter, olive oil, and coconut oil are excellent fats for cooking. Make sure to not heat oil or fat to its ‘smoke point’ – the point at which the liquid is actually smoking and the nutritional value begins to decrease dramatically. Oil that has been refined and processed will have a higher smoking point than a virgin product; except for ghee, which has the highest smoke point of an unrefined product at 485F or 252C. Avoid vegetable oils (yes, even cold-pressed) such as corn, soybean, safflower, canola, sunflower, and cottonseed, as all of these oils are highly processed, high in omega-6 fatty acids, promote inflammation, and most contain (typically unlabeled) trans-fats.
- All vegetables (preferably non-GMO and organic). Avoid high starch varieties (potatoes, turnips) due to the negative effect on your body’s insulin levels. Dark leafy greens such as kale and spinach are excellent choices packed with (plant-based) Vitamin A and Vitamin K1.
Won’t I be hungry all the time?
Eating fats and proteins keep you feeling full. Eating carbohydrates makes you feel bloated, lethargic, and are always followed by more hunger cravings. Remember, your body runs on fatty acids (from fats) and eating more fat will not cause your body to store fat (contrary to popular belief).
Forget calories! We don’t worry about calories in 2WHB and neither will you. Do lions count calories before they consider biting into a zebra? Did Neanderthals worry about daily caloric recommendations when eating every single piece (fatty tissues & offal) of the animal? NO! It’s not about how many calories you consume – it’s the source of the calories that will determine how quickly you can drop that extra weight. Eat until you feel full. Eat real meat, real milk, real eggs, and delicious vegetables.
STEP 3: Consistency is Key
In order for these foods to actually affect the composition of your body and see results of 2WHB, you need to give it time for your body to change. Even if you take an aspirin to relieve a headache … it doesn’t take effect immediately. Remember: we are trying to reverse YEARS of neglect and improper eating in a very small space of time!
All that I ask is that you stick with it for 14 DAYS before deciding whether or not 2WHB actually works. In today’s world of processed food and cheap ingredients it seems like you can’t go anywhere without encountering bad food dressed up as a high quality product, so keep on your toes, eat real food, and follow the 5 ingredient rule if you absolutely MUST have some processed foods!
Coffee drinkers: Half of the population drinks coffee everyday (I sure do!) and I have no doubt that your local café uses the cheapest pasteurized and homogenized milk available. From now on, order your coffee without sugar or milk (or bring your own REAL milk!) … and no breakfast pastries, gluten-free snacks, bagels, etc. of course.