Food for Fat Loss™ – 30 Days To A Healthier Happier YOU
Food for Fat Loss™ – 30 Days To A Healthier Happier YOU

Hey mate,

 

I hope this finds you better than ever. In light of a bunch of questions recently on when to take Athletic Greens, Athletic Greens and fat loss, food and fat loss, belly fat and fat loss, fat loss and fat loss, and Athletic Greens vs. “post workout powder xyz” I decided to rip this one out.

 

It has been by FAR the most popular article I have ever written, now completely updated.

 

Read it, do it and you can expect dramatic and EASY Fat Loss…

 

My take on FOOD for FAT LOSS and the idea behind Athletic Greens. 

 

Lets start with my direction for 95% plus of people on how and when to take Athletic Greens.

 

Wake up, take 1 serving of Athletic Greens, ideally in water. Do this everyday. AND/OR take your serving of Athletic Greens immediately post workout (or depending on diet immediately prior to first meal of the day). For 95% of people, this is the be all and end all of how you take Athletic Greens.

 

PLEASE NOTE: It is NOT a meal replacement. I am going to say that often.

 

The idea behind Athletic Greens, or “Why would you take Athletic Greens?”

 

You take Athletic Greens to get a huge wallop of food-sourced and readily absorbable micronutrients (and get them IN to your system) every day. They have been pre selected for efficacy, quality, and combined in optimal amounts for synergistic impact.

 

Eating (and absorbing) sufficient micronutrients is VITAL for every function in your body. If you are missing out on even one essential nutrient, your health suffers. We can survive for a long time, but thrive is a different story.

 

At the same time as providing those micronutrients Athletic Greens works on your body’s ability to absorb ALL nutrients by improving gut health.

 

Improving gut health = increased nutrient absorption + lower inflammation

 

Since you know we need those nutrients, and inflammation is the number one cause of disease, you can see why this is useful.

 

Athletic Greens will also massively boost your immunity, detox (lightly) your liver, and do a host of other cool little things like give your brain a neurotransmitter boost, improve your body’s ability to withstand stress (via a host of adaptogens) and provide potent anti-oxidants aimed at improving cellular function and overall health.

 

Pure and simple, it is “Ultimate Nutritional Insurance™”

  • Insurance against nutrient gaps in your diet
  • Even if you eat “perfectly” – insurance against nutrient gaps in your available food quality
  • Insurance against disease, toxicity, and immune suppression
  • And importantly insurance against problems with your GI tract impacting on your health and your absorption of nutrients.

That is it. It is not a meal replacement (who still eats these? please eat FOOD), it is not designed to be taken only on “cheat days” – it was designed to give you a DAILY leg up nutrition wise with a view to optimum health, energy, longevity, and performance.

 

If you take it every day, it works. GI function will improve, micro-nutrient absorption will improve, immunity will improve, energy will improve. And yes, if you get those benefits in a row it will help with fat loss.

 

Overtraining, having your immunity depressed, feeling sick, gut health issues, post antibiotics, or about to go on a binge and eat a ton of stuff that is bad for you – all good times to up the dose dramatically – that is the other 5% of the recommendation.

 

But, that is not the ”plan” – it is designed so that you take it EVERY day, and over time and in conjunction with smart eating, lifestyle and exercise choices you will look, feel, and perform better. You will also get sick a lot less often, improve health right down to the telomere level (the ends of your DNA strands, anti-oxidants have been shown to do this) and enjoy overall greater energy.

 

Ideally, all of these will make you happier. THAT is our goal with this product.

 

We are all running our lives. We are all athletes… Just at different levels.

 

Athletic Greens is there to help you take it the next level.

 

These are all very good things. But none of that makes Athletic Greens a replacement for actual food that you chew…

 

 

FOOD is FIRST.

 

I would love to say ‘you heard it here first’ but deep down I am sure you already know this. We both know it.

 

If we all accept that food is first, here are some simple rules for nutrition. If you do these, you will be happily ripped in no time. As a plus, you will also live longer, feel healthier, and have far lower incidence of disease.

  • EAT for nutrient density
  • EAT to improve gut absorption of nutrients
  • EAT a macro nutrient profile that lends itself to improved body composition and less disease
  • EAT sufficient quantity of quality food to deliver your body its macro and micro nutrient requirements
  • DO NOT EAT anti-nutrients
  • DO NOT EAT foods that harm you

There are some great eating programs out there, the Slow Carb Diet from The 4-Hour Body, the Beyond Diet program, I like them both, they work well and are especially good with a view to people just starting out and wanting compliance for the whole family.

 

They work, and with compliance people stick to them… so people get results.

 

Those results are reflected in how many people love and rave about those programs.

 

Having said that, here is my take on FOOD for FAT LOSS.

 

This is an all-out, no bullocks, 30-day plan “results guaranteed” way of eating. You won’t get hungry more than once or twice if you do it properly.

 

This is very, very easy. Note the words FOOD (that is what you will be eating, and the only thing you will be eating) and FAT LOSS – if you eat this way, and don’t change a thing; FAT LOSS is what will happen.

 

 

The Kiwi‘s take on FOOD for FAT LOSS ™… and Happiness

 

You want to lose fat? REALLY lose fat? Then lets get it over and done with!

 

Here is my ONE RULE:

 

Make every meal a healthy sequence of Protein, Good Fats, and Non Starchy Veggies…

 

… In that order

 

… And with NO exceptions. 

 

Do this for 30 days (or 60, or forever, if you prefer), and get the bulk of your fat loss over and done with, quickly.

 

This ONE RULE, which automatically ensures a superior macro nutrient ratio for fat loss (and health) – has outstanding results with EVERYONE who tries it for the whole 30 days.

 

Kiwi! It can’t be that simple.

 

It is, but if you want the nitty-gritty, here is how it works:

 

 

1. Protein FIRST. Every meal, start by eating a clean, CHEWABLE quality source of protein. What do I mean?

 

Meat (preferably grass-fed), (non-farmed) fish, free range poultry, clean living or game meats, and free range eggs.

 

That is it.

 

Aim for a DAILY intake of 1 gram of protein per lb. of bodyweight or more. Yes, I really said that that, and yes, it is harder than it sounds.

 

Yes, it is so important it is going at number 1.

 

Break this protein intake over each of your daily meals (2 meals is ok, 3 meals is perfect and 4 is more than enough), and make getting in that quota of high quality animal sourced protein your priority at every meal.

 

Don’t like counting? (And I don’t like counting, so this is how I recommend you do it)

 

HOW I RECOMMEND YOU DO IT (the food order part)

  • Eat your protein until you are about 75-80% of the way to satiety, check for fats, and fill up on veggies.
  • That means eat the animal-sourced protein component of your meal until you are nearly full (about 75-80% of the way there)

 

2. Fat SECOND. After you get your real food protein down, ensure you are getting some healthy, quality, FATS at every meal.

 

“Good fats are your friend”

 

If you cook in coconut oil, limit omega 6 intake, and eat nothing for protein but grass fed meat, wild caught fish such as salmon, anchovies, and sardines, game meats and wild fowl, and vegetables, you are probably good to go without any supplementation, additives, or tricks whatsoever.

 

Since this is nearly NO ONE who is chasing fat loss, everyone else needs to balance out their omega 3 to omega 6 ratios and reverse all the damage this imbalance has caused you, as fast as possible.

 

You are aiming for a 1:1 to 1:3 ratio of Omega 3s to Omega 6s which are our ancestral dietary norms and NOT what is happening with the bulk of the food you eat  (you need a LOT more omega 3 and a lot LESS omega 6 to get this balance, trust me).

 

We do this two ways. 1) LIMIT Omega 6 intake FIRST and then 2) TOP up Omega 3 intake.

 

We also want to ensure that you are getting sufficient variety and quality in your good fat intake, and that these are coming from clean sources.

 

Other than the protein selection guides above, to top up Omega 3, do the following…

 

Take down some high quality fish oil with every meal. Work up to 2-3 grams of combined DHA/EPA per meal.

 

Daily amount as follows:

 

2-4 grams total EPA/DHA per day if you can see your abs even when sitting, never eat any grain fed meat, have no auto-immune or inflammatory issues, and none of your joints hurt, ever.

 

4-8 grams total EPA/DHA per day if you are carrying excess flab, any of your joints hurt, or you suffer any form of auto-immune or inflammatory disease. If you are anywhere in between, I recommend you build up, hold the slightly higher dose for four weeks, then go back down to 2-4 grams total EPA/DHA per day.

 

Divide your daily intake across your meals equally.

 

Trust me on this, it may take some working up to, but the results are outstanding. It will also help your BRAIN, and recent science suggests even the health of your telomeres (the ”caps” on your DNA).

 

NOTE: Hold this dose for no more than four weeks, then DROP DOWN. Don’t make a big deal of this – this is an intervention – the FOCUS IS ON FOOD.

 

“What If I Can’t Get Grass-fed Meat?”

 

Grain-Fed Meat

What about eating grain fed meat? Avoid it whenever budget and availability allow, those cows are unhealthy and have a messed up omega 3 to omega 6 ratio (omega 6 heavy, frequently higher than 1:20), but if you have limited options, eating grain fed ruminants is STILL BETTER than not eating this way. However, for Grain Fed meat go for the leanest cut you can (the fat on grain fed meat is BAD).

So cut the fat OFF grain fed meat, go for the leanest cuts.

 

To top up the fat content with CLEAN FATS (remember, we check for fats EVERY meal), add a tablespoon of one of the below

 

CHECK FOR FATS: ADD 1 TABLESPOON OF THESE TO any meal that is not made up of Grass-fed meat, wild caught salmon, or game meats.

  1. Grass-fed butter (the only dairy you will eat)
  2. Organic Ghee
  3. Coconut Oil

Or NUMBER 1: the rendered animal fat of a cleanly raised animal. Either because you bought it, or because you saved it from another cooking session where you cooked clean meat.

 

Some advise that you nibble away on almonds, macadamias, Brazil nuts or walnuts, but these can potentially increase your Omega 6 load (macadamias, brazil nuts and macadamias the best of the nuts but remember that ratio) and potentially cause auto-immune issues, so personally, go for the other sources of fats given here, and limit total daily nut intake to half a handful of raw nuts per day, max. (Let’s call that “6 nuts per day” – no more).

 

Any meal that is made up of grass fed meat, wild game, wild salmon, anchovies, or sardines, you can skip the tablespoon of clean fats, since your meal will already provide you with them.

 

Feel free to leave the FAT ON when eating grass-fed ruminants or wild game. This is clean fat and GOOD FOR YOU, and very good for your fat loss.

 

For Cooking: Cook in coconut oil (low to high heat), grass-fed organic ghee, or in the animal’s own fat (or rendered lard from grass-fed animals, if you can find it). Those stuck with grain-fed meat, can cook in grass-fed butter if they want to.

Food For Fat Loss - Coconut Oil Is BEST CHOICE

Other than coconut oil (with impunity) and small amounts of olive oil (for flavor, if you cook with olive oil, LOW TEMP only) ALL OTHER VEGETABLE OILS are making you fat, inflamed, and unhealthy and they ARE BANNED FOR LIFE.

 

FAT SUMMARY:

1) Food quality is extremely important. Go for the clean cuts of meat and wild caught oily fish wherever you can find them/afford them, and you can chow down with the fat ON without even thinking about it. This is the BEST way to get your fats in your diet.

 

2) Next step on the ladder is to add in clean fats to your meal as required, normally in what you cook in.

 

3) Last step is the fish oil - NOTE: This slightly high dose fish oil approach is an INTERVENTION. It is designed to help you get rid of inflammation, start stripping fat and balance out your (likely horrible) current omega 3 to omega 6 ratio.

 

You hold this level for 30 days MAXIMUM at which point you will drop back and take from 2 to 4 grams of combined EPA/DHA from fish oil a day for the other health benefits.

 

MORE IS NOT BETTER. LONGER IS NOT BETTER.

 

 

Read this again: At the end of the 30 days at the higher dose, you must back right down.

 

Intervention means it is not forever.

 

 

 

3. Veggies THIRD.

 

Yes, third. Fill up (keep going until you achieve satiety) with green, nutrient dense vegetable choices.

 

You have eaten your animal sourced protein until you are 80% full. Checked for clean fats, and added if required. You took your fish oil…

 

NOW, for Part THREE – VEGGIES! – Just close out the meal and keep chomping until you are no longer hungry. You will get a TON of micronutrient goodness with very little calories, so seriously, eat away until you are nicely satisfied! Here are my favorites:

  • Spinach
  • Kale
  • Broccoli
  • Cabbage
  • Baby Bok Choy
  • Brussel Sprouts
  • Asparagus
  • Cauliflower
  • String beans

Feel free to add your own.

 

You can do this as a stir-fry, steamed veggies, raw veggies, a big salad, a stew. Whatever makes you happy. Just watch sauces, olive oil and balsamic vinegar in small quantities are fine. Other than coconut oil, ALL other vegetable oils are banned.

 

Please make sure you cycle through the veggie choices, and don’t be afraid to add plenty more, variety rocks, and there can be too much of a good thing.

 

Tip: Cook with herbs and spices to add variety in nutrients and flavors to your cooking. There is no need to get bored.

 

What about carbs you ask?

 

My answer: This is about FAT LOSS, which generally implies that you have some form of METABOLIC DERANGEMENT and INSULIN ISSUES… so what about them?

 

Limit fruit, eat NO carbs at all other than those naturally occurring in your vegetable selection, and only drink sugar-free, unsweetened beverages. 

 

This means water, tea, black coffee.

 

Sound extreme? Not really, extreme is forcing our bodies to survive on a diet that is freaking terrible for us.

 

The result, lots and lots of FAT, SICK, and MISERABLE people.

 

I am all about happiness, so please, don’t be one of them.

 

Oh yeah, this also means NEVER EVER – EVER – EAT GLUTEN.

 

Ancestrally, we didn’t eat any processed carbs, or even a carb heavy diet, and we sure as heck didn’t eat much, if any gluten.

 

The longer you go without by the way, the easier it is to get past any carb addiction.

 

Move your body over to this, our more ancestral and evolutionary format for eating and quite simply…. prepare to be amazed.

 

The nutrient density of a meal like this alone is a world away from a modern, nutrient starved, about to make you fat and miserable “meal”.

 

Note: Elite or very hard training athlete’s whose focus is on recovery (or fuel, in the case of endurance athletes) should take down some carbs post workout in the form of tubers. This equals yams, sweet potatoes, taro, yuca, and potentially a small amount of fruit. But this article is not about nutrition for you guys in season or training, this is about FAT LOSS.

 

Here is the FOOD for FAT LOSS Rule again.

 

Make every meal a healthy sequence of Protein, Good Fats, and Non Starchy Veggies…

 

…In that order

 

… And with NO exceptions. 

 

 

Nothing else. Do not eat anything else. 

 

I repeat. If your goal is FAT LOSS, then for 30 days eat NOTHING ELSE. 

 

This means for the 30 days…

 

NO CHEAT DAYS: Yep, no cheat days. You can have the odd OVER EATING day, but the rules for the food order and choices remain the same.

 

If you want to over eat one day a week, go for it!! Brazilian BBQ restaurants with a salad bar work a treat, as does a monster Thai “double” red chicken curry in coconut milk (ask them to hold adding sugar) and without the rice. Yummy.

 

NO GLUTEN. Remember the ”no anti-nutrients” rule? Gluten is the king of anti-nutrients. So that means not today, not on a cheat day, not once in the next 30 days, and ideally not ever. You are welcome.

 

NO GRAINS, NO CEREALS and NO LEGUMES. Sorry, they are OUT for my version of the 30 day fat loss cure. While legumes are by far a “lessor evil” when compared to gluten, the anti-nutrient content (lignans, lectin, saponins) plus the carb content rules them out. All cereals and all grains out means no quinoa, no oats, no brown rice.

 

POST WORKOUT NUTRITION: see meal rules above, and Athletes note my comments. NOTHING changes if the primary goal is fat loss.

 

(Athletes already pretty lean who want to get a tiny bit leaner while not impacting training loads can add in some tubers and a small amount of fruit immediately post-workout. LIMIT fruit if you want to speed up the fat loss. If you are going to do fruit at all, or if you must blend any liquid meal, NOW is the time. Athletes who are serious about getting leaner should back off their training volume and adopt this eating strategy in full for 30 days, and get the fat loss over and done with)

 

NO JUICE. No juice, no juice…no juice. NOT ONCE.

 

NO DAIRY: including milk, cheese, whey protein, cottage cheese or anything else. Did you see ANY mention of dairy above other than grass-fed butter for people stuck with grain-fed meat? Nope. That is because it is not in your diet at all the next 30 days.

 

DO NOT HAVE LIQUID MEALS if your goal is FAT LOSS. This includes ALL protein shakes, blending up a ton of veggies and or fruit in a blender, or any “meal replacement” products. These will cause insulin spikes, those spikes don’t help your fat loss one little bit. Blended is way better than juice, but even so, lets limit those insulin spikes for the next 30 days.

 

LIMIT FRUIT to post work out only, one serving or less (on average) every second workout, until you are lean. Too much fructose will mess up the best of fat loss plans. Best choices are melons or berries.

 

Limit means exactly that. If you are seriously looking for fat loss I would be happiest if you ate NO FRUIT for the next 30 days.

 

NOTE: Your vegetables have ALL those wonderful anti-oxidants and nutrients as well, but without the fructose.

 

FRUCTOSE is the devil when it comes to Fat Loss – limit fruit!

 

SUPPLEMENTS: in total. Athletic Greens for insurance and gut health (as required), fish oil for Omega 3s and to combat inflammation, and Vitamin D3 if you are not getting enough sun. Anything else is surplus, and purely elective. Heck, ALL of them are elective. Food is FIRST remember.

 

HUNGER and CALORIE COUNTING: there is no calorie counting. If you do it right, there will be no hunger either.

 

Just eat when you are hungry, and stop when you are full, but ONLY eat according to the rule above. If a lack of appropriate food choices means you can’t eat for a few hours, pucker up mate and just hold on. You will thank me for it.

 

If it happens that you can’t find food that complies, just ENJOY the hunger, and when you can eat according to the rules, just make up for it in terms of volume.

 

Having this break from food intake won’t detrimentally harm your fat loss, or your muscle, or anything else. I promise.

 

That. Is. IT.

 

Woooohooooo!

 

Note: Just in case you are crying at the thought of what you CAN’T eat. Once you are ripped, you can start to play with the following:

  • Having a small amount of fruit post workout on occasion
  • Carbs in general post workout if your training necessitates it (tubers ideally, sometimes a bit of fruit, melons and berries the best)
  • Nuts and seeds (but watch volume)
  • Not worrying about having the odd meal where you go off the rails (a little, and if you are smart, NEVER gluten)
  • Playing with Dairy a little – especially post workout if after MASS – and only if tolerated
  • Playing with blended smoothies – if you must, again, post workout ideal
  • Alcohol in moderation
  • Cheat meals done right (more on this later)

 

But, until you are ripped… try this EXACT eating pattern and food choices for EVERY meal for 30 days.

 

This eating pattern puts Food Quality, Your Health, and FAT LOSS first… Crazy right? If you are carrying excess body fat, then it is something you should have done a long time ago. Now is your chance!

 

Exercise SMART. Lift weights with intensity 2-4 x per week, never more than 1 hour, and generally far less. Walk as often as you can. Sprint every now and again when orthopedically ready. It not orthopedically ready, work towards it aggressively with smart programming, since sprinting is your birthright and few things beat it in terms of quality exercise.

 

Spend more time on relaxation outdoors than you do now.

 

Focus on SLEEP (chase 8-9 hours plus in a blacked-out room), and getting 30-60 minutes of sun daily. If you don’t get enough sun, supplement with some Vitamin D3, and think about changing your lifestyle or moving.

 

If you do this FOOD for FAT LOSS plan, really truly do this, and don’t love me at the end of it… well, there is always a first time for everything.

 

“100% Focus on Happiness” 

 

That is my mantra, and it starts with phenomenal health.

 

 

Best,

 

 

Chris “the Kiwi”

 

www.AthleticGreens.com

 

 

Make sure you check out the follow up posts to this one. There are many. Food For Fat Loss 2, Food for Fat Loss 3.

P.S. – I didn’t go into any of the auto-immune or health benefits here. But be assured, if you go and take a bunch of tests today, every marker you have will improve at the end of the 30 days if you do this to the letter. Enjoy.

 

 

P.P.S – Many people ask “which fish oil do you recommend?” and “why don’t you have a fish oil?” – well, we didn’t before, but you asked for it, and we sure have a rocking Fish Oil Product now. I am the spokesperson for the company, so completely biased, but I invite you to check out the COMPARISON CHART on this page here, and decide for yourself.

 

P.P.P.S – Feel free to share this with as many people as you wish… I like lean, healthy, happy people, the more the better!

 

Comments, thoughts, questions? Please fire away in the comments below….

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About the author
Chris 'The Kiwi'
So named because he comes from a little country in the Pacific called New Zealand where a small, fat, quasi-blind, and largely defenseless bird by the name of “Kiwi” is the national animal, and what we are called when we land in other countries. He is focused on using what he can remember from his studies for a BSc in Sport and Exercise Science and his cumulative years as a nutritionist and strength coach to help other people enjoy amazing levels of health and energy. He enjoys ticking through his list of life goals and meeting new people.
  • http://virtualclinic365.blogspot.com/2014/02/10-beauty-tips.html Ahad Ammar

    These are really nice tips, I will follow your detailed steps to lose belly fat from my body. I want to ask, to do that only my belly fat lose or total body weight lose ?? because i dont lose my weight from another parts of my body, except my belly, coz its so big.

  • Tyler Neilson Austin

    So its been about 16 days since Ive started using Athletic Greens and I have to positively say that I have seen major body functional improvements without a doubt! My overall vitality has improved and I feel better throughout the day. Ive had some minor indigestion problems before I started taking it and now those problems have seem to heal itself from all the essential nutrients from the product. Im glad I found this it has helped my well-being and I would like to continue getting healthy!
    Thank you Chris The Kiwi!

    • Anonymous

      Awesome mate!

      I hope you keep getting after it

      C

      Chris Ashenden

      • Tyler Neilson Austin

        After the 21-day trial is over Im not exactly sure if I can be able to continue the subscription. Still working on trying to fit it in my budget plan! I have a plan though, I added up how much I spend on Energy drinks monthly and it comes up to nearly $100.00! I can cut those out easily with this new health system! I will be working on figuring out what needs to be cut from my diet and what doesnt to save money for this thing!

  • Jacqui

    I’m confused. In one sentence, it says to “work up to 2-3 grams of combined DHA/EPA per meal.” (This would be 6-9 g per day, based on 3 meals) Then, a couple of sentences later, it says if you have extra weight, etc., to increase the dosage to 4-8 gr per day and after 30 days, to reduce it to 2-4 grams per day. Can you please clarify this? If my math is correct, the recommendation on the AG Omega3 is 2 gel caps per meal which equals 1.38 g per meal. With 3 meals this would be a touch above 4 g per day. Is the first sentence in error? Thank you!

    • Anonymous

      Hey Jacqui

      I recommend you take 2 of our Omega 3′s each meal.

      Sorry for the confusion!

      C

      Chris Ashenden

  • Kylie

    Hey Chris,
    I want to follow the protein-fat-veggie rule for each meal. However I am a vegetarian and can only eat proteins like eggs,dairy,beans and legumes. I have started Athletic greens every morning and high quality fish oil and coconut oil as healthy fats. Can you let me know if there are any allowable proteins for vegetarians for this fat loss program? Can I take any kind of cheese? I can may be eat 2 eggs every day for 30 days but I am confused as to what protein I can have at every meal other than eggs.

  • Ryan Hernandez

    Hey Chris! Just signed up for the 21-day trial of Athletic Greens. Can’t wait to try it! I have two questions, however. I am currently doing a home-fitness program called “P90X3.” My goal is to get lean and toned. Though I am not fat, I am what they call “Skinny fat.” Meaning that I look skinny with clothes on, but have a little belly. That, I am trying to get rid of. Do I have to eliminate cottage cheese from my diet in order to get that desired “six pack” I want in 90 days (That is how long the program is), And the 2nd question regards Athletic Greens. I read to get the best results and efficient energy, you have to drink it first thing in the morning every day. Can I get the same results if I exercise first, drink Athletic Greens, then eat my breakfast? Thanks.

  • Sandy

    Hey Chris,
    In the discussion about high quality fish oil with every meal it says “Work up to 2-3 grams of combined DHA/EPA per meal. Right under it lists Daily amount as follows: with the 2-4 grams total EPA/DHA PER DAY. Is the “per meal” a typo? My supplement also has CLA from safflower oil. Any thoughts on this?

  • ???

    I was wondering if you could give a run-down of which veggies are “starchy” and which are not. For some people, this may be obvious, but I find myself unsure about certain choices.

    Butternut squash? Acorn squash? Turnips? Rutabagas? Before I read this post, an overabundance of yams and sweet potatoes was holding back my fat loss. Now, I know better, but I am concerned that there may be other, less-than-obvious culprits lurking in the produce aisle…

  • Deanna Kringel

    I enjoyed the free trial. How do we go about ordering more or will it be automatically sent & charged to us? I have finished my trial & would like to order more & am wondering the easiest way to get more! Thanks!!
    -Deanna

  • Jessica

    Hello and thank you for this plan! I cant wait to get started! Im just wondering what you thought about using fresh ground flax seeds to boost Omega 3′s. They are loaded with it if you grind them yourself (coffee grinder) and consume them fresh. This is an interesting article about helping our bodies convert the ALA from flax to EPA/DHA. http://www.ehow.com/how_12040700_convert-flaxseed-oil-epa-dha.html

    Im not sure how to limit the grams of intake though to 4-8 for 30 days though. Thanks for any input!

    • Anonymous

      Hey Jessica,

      I don’t recommend flax for omega 3. The conversion of ALA to DHA is unbelievably poor. I recommend you get your DHA and EPA from fish
      Cheers

      Kiwi

      Chris Ashenden

  • Deanna

    Hey Chris – I am not really looking to lose weight but do have achy joints. I just started your AG’s and also your Omega’s. I work out every morning and make fresh green smoothies every morning. My question or confusion is on the order of eating. I was told veggies always first and follow with the protein as the veggies digest much faster than the protein. Makes sense to me. Why the protein first???

  • William

    Hi Chris – Need you advice on the low carb with Athletic Greens. 20 year ago I lost a lot of weight with Low Carb Seritrol diet from Canada. Bottom line it was a fen fen diet I learned later and stopped it. I lost over 40 lbs in 60 days. If I take the AZthletic Greens and do low card – Paleo – will the two be enough?

  • Debra M.

    Chris – What is your recommendation for this plan if you don’t eat meat? Last time I did a high protein diet it got me a kidney stone, although I admit I didn’t do enough veggies. Is there another great protein source that you can recommend for vegetarians?

  • Sandy

    Hi Chris,

    Need your advise as this eating plan sounds a lot like the Atkins Diet I was on 25 years ago (I was a patient at the Atkins clinic in NYC). I followed the diet for 9 months and only lost 26 lbs. I never cheated except for one half glass of wine. The meals were all protein and fat, no carbs. One cup of lettuce was allowed a day. And with each day I was on the diet I got more and more tired and finally had to take a week off from work because I couldn’t get out of bed. I immediately felt better when I was taken off the diet and put on what they called maintenance (one piece of fruit or 1/2 bagel allowed a day). But I gained 10 lbs back during the next year.

    I am at a loss as to what my body really needs and what will work for me. Any suggestions would be welcome.

    • Anonymous

      Hey Sandy

      It is similar but not the same.

      It is very important that you do this reset for the full 30 days. I am willing to bet that the problem was not eating enough fat (yes, really) when going low carb.
      After a month and depending on activity level and your body’s reaction you can play with more carbohydrates. After the first month I am less worried about macro nutrient ratios as long as you fuel in a format that works for you and maintain a focus on food quality.
      Give it a shot! (Exactly as written)

      C

      Chris Ashenden

      • Sandy

        Thanks Chris……I will try it. My activity level is currently compromised due to back and knee problems though.

        • Anonymous

          In that case definitely keep the carbs on the lower side. Make sure you clean fats every meal, and plenty of them. It is all in there :) . Enjoy

          Chris Ashenden

  • steffydaiz .

    Help!!! I’m a vegetarian and I was getting my protein from beans, eggs and quinoa.. What am I supposed to do?! I don’t feel it would be very healthy to. Consume eggs at every meal everyday. Also what do I do about fish oil :| I feel discouraged.. I was so excited :(

    • Anonymous

      Hey Steffy

      Grab a copy of Personal Paleo Code, by Chris Kresser. He does a better job than I do of giving great vegetarian options
      Cheers

      Chris

      Chris Ashenden

      • steffydaiz .

        Thank you so much!! I felt so lost. I will have to do just that!

        Ironically I was just reading an article he wrote.. Hmmm

  • Tami Hughson

    Hi There! I want to say first that I am on day 20 of your 30 day diet and I have dropped 12 pounds and several inches from my waistline. My energy level is significantly higher and I feel wonderful. I am a teacher, mother of four, and ranch wife, so to be headed in a direction like this is lifechanging for me and my family. So…thank you!

    I have 2 questions. First, I read in one of your articles that I should strive to eat grams of protein equivalent to my weight. Is that my weight now or my goal weight? My goal is 150 lbs. I have 50 more pounds to go and I find eating even 150 grams per day a challenge.

    Second, is drinking almond milk OK during the 30 days?

    All the best!

    • Anonymous

      Hey Tami!

      That is awesome and great work for getting after it so well. Keep it up. I recommend you eat protein for your goal weight, that will be fine. As for the almond milk – no, i recommend you skip it until you finish the 30 days. You will do great!

  • Steven

    Chris:

    Why no fibrous foods, like oatmeal or brown rice? Don’t those help with metabolism?

  • Sunil

    This diet is not realistic as it does not make any allowance for any sugar, fruit or natural dessert. If I do not have a form of sugar after a meal, I get cravings and this is likely to result in junk sugars, biscuits etc..and that is not healthy! What do you suggest as a healthy, natural way to satisy those sweet cravings?

    Also, where is the link to the fish oil and the EPA/DHA?

    When I click on the fish oil link above it is taking me to the Athletic Greens site, not the fish oil!

    • Anonymous

      Hey Sunil – sure it is realistic, if you do it those cravings will in fact GO AWAY. I promise that the longer you go the better you will do. To help with the cravings I highly recommend at least one serving of Athletic Greens a day, if not two. Omega 3′s go here: https://www.athleticgreens.com/v3/omega_3/index.php? if you are already an athletic greens customer, just email support@athleticgreens.com and they can add some Omega 3 to your next loyalty shipment at the lowest possible price. Cheers. C

  • Jane

    Why is grain and legumes not healthy? Do you have any literature to back this or reasoning? I am genuinely interested and am not trying to start a debate.

  • Jane

    Hi Chris, I was wondering if this approach has had any issues for women’s menses? Have you heard from anyone who stopped getting their cycle? Do you know of any issues of eating this much protein?

    • Anonymous

      Hello Jane. You should absolute not have that problem. Eat to satiety according to this plan and you should expect hormonal improvements and a big lift in fertility. C

  • http://www.facebook.com/mmshell1 Michelle Mazzeo

    Hi Chris I have been following your plan now for about three weeks. I was wondering if you have recipes that you can share? Also, are beets okay to eat during this plan? Thanks again for all your wonderful insight.

    • Anonymous

      Hey Michelle, check out some of the recipes on elisastable.com – not all are approved for this eating plan, but some of them are (great hamburger recipe) we have a recipe book coming out, but it is miles away.

      Beets: i would try and avoid, or keep to the minimum due to sugar content. A few pieces of beet in a salad i wouldn’t sweat, but don’t go much more than that for the next 30 days, and then afterwards if you want a big beet feed, then smash them post workout only.

      Cheers

      C

  • Graeme

    Hey Chris, great article. What about alcohol, during those 30 days?

    I’m in a lot of social situations where it would be awkward not to have one drink. It would be wine, or a hard liquor like scotch. Will that do much to mess with the process if I have one a few times per week?

    • Anonymous

      Hey mate. Apologies on the late response, I reply to all of these by email (“disqus” sends me an email) and that normally works but nothing has been posted up.

      Basically, keep alcohol to a minimum. You can have a glass of red wine with dinner if it rock your boat, but the best two choices for drinking are

      tequila with soda and a tiny bit of lime juice or

      vodka with soda and if you want a tiny bit of lime juice

      It shouldn’t mess with it too much if you are just doing one, but you will definitely burn fat faster with no alcohol for a period (very few of us are just “one” types of people, myself included. Consider that a glass of wine a night is an extra 1000 liquid calories a week). Hope that helps!

      C

  • Colleen

    Hi Chris,
    So I have just spent part of my travel to my vacation destination reading all about Food for Fat Loss. My husband and I have been working with a nutritionist which seems to work great for him but I have not been able to stick with it over the past year. He is 57yrs old and has lost 40 lbs and has kept it off. he does a protein shake every morning, but that doesnt satisfy me. I am 42yrs old, am at my heaviest and still have managed to run 3 half marathons in the past 7 months but not at a pace I think I should be able to run. I am 5’3″ and 182lbs. I fortunately or unfortunately have access to a Tanita body analyzer which also shows me being 41% body fat. I have had more than my share of bloodwork as well. My numbers are all within normal ranges. I was a 3 sport athlete years ago in high school so seeing myself like this is truly depressing and frustrating. After reading the information and some of the posts I think now is the best time to start. Can’t think of a better jump start to end mybfew days of vacation, which includes a 10K, than to give this a try. One question my husband and I both have is regarding Probiotic supplements. What is your stand on this point? Is it something we should be continuing? Also do you think my husband should continue with his protein shakes? he is training for a triathalon in August. Looking forward to sharing my results with everyone!
    Colleen

    • Anonymous

      Hey Colleen,

      Apologies on the late response, I reply to all of these by email (“disqus” sends me an email) and that normally works but nothing has been posted up so it is broken apparently.

      Probiotics: there are about 7 billion organisms per serve with Athletic Greens. I recommend most folks eat 2-5 servings a week of fermented foods, such as kim chee, sauerkraut (not pastuerized), water based keffir, etc.

      This will give you 100′s and 100′s of billions of probiotic organisms at each sitting.

      That coupled with this eating plan and i think you will do great. Please note, that you will need to back WAY off the running volume while eating low carbohydrate like this. If you want to keep running, then you need to take down some post workout carbohydrates. Personally I recommend you skip the running for a few months (lift weights, do hill sprints, and as much walking and low level outdoor activity that you want) and follow this eating pattern. Let me know how you get on.

      C

  • Tawanna

    What about eggs as a source of protein? If so how many per meal

    • Anonymous

      Whole eggs are great.

      Only exception is a few folks with auto immune issues who should probably go a period without eggs and then add them back in in case they are messing with their AI issue.

      However many you want. Eat using the “to satiety” guidelines.

      Cheers

      Chris

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  • Petra

    what are tubers?

  • Larry

    Hi Chris,

    My question is,

    I am in the fairly lean category that would like to lose a few pounds(10-15), I work out with weights and cardio minimum 4 days per week. I am using a whey protein isolate pre & post workout and oatmeal post. You recommend no whey protein on the 30 day lift-off program.
    Should I be removing the oatmeal & whey protein?

    Please advise.

    Thank you

    Larry

    • Anonymous

      Larry, you should 100% be removing the whey and the oatmeal. ONLY eat according to the FFFL rules, and you will do great.

  • Ann

    I am 58 always used to be active but job stress and travel over the past 15 years put me at 198 lbs with bad joints and very sick and tired ALL the time. Over the past three years I have significantly changed my eating patterns and they somewhat and mostly mirror what I just read on your page. In August I hired trainer who has worked on my diet even more and I train with her 3 times a week and do additional cardio 2 x a week. Since this program I am way healthier and stronger but I gained 7 lbs. I have lost that and am at net zero and stuck. I take Standard Process’s tuna oil (only 3 caps in AM but will now up it based on your advice) rarely eat fruit- try for grain feed proteins at about 70% compliance but my belly is still Hugh and won’t go away nor will my weight. I feel healthier overall but with work I am just about ready to go off the rails because nothing works for me. I would appreciate your input on what I should tweak to START losing weight. Thank you

  • Arnold

    An oil that has come to light in recent months is Grape Seed Oil. I have been told that it is a lot healthier that Olive Oil for cooking .
    I am wondering if you have done any testing on that and what the results were.

  • Minerva

    Do you have a comparison of your fish oil with Progrades EFA Icon?

    • Anonymous

      Please see the Fish Oil Krill Oil post on this blog

      C

  • Renee

    I weigh 129 lbs so with your guidelines you are saying 1 grams per lb body weight of protein per day. So you are saying I would only eat 4.5 ozs of protein per day.

  • Nikki Parsons24

    My Athletic Greens are on the way, I have my grass fed beef purchased and today is DAY #1. I weigh in at 155 this morning….never been so chubby and disappointed in myself for “letting myself go”. So HERE I GO , today I start the 30 day program, in order to turn this ship around and create a happier, healthier, more pleasing to the eye ME. :) . Please wish me great success.

  • Alex Mann

    Hey Chris,

    Not sure if you still check this post, but I was hoping you could give me some guidance on satiety. I eat the diet you suggest when I’m in town and have been doing so for a couple of months (21% BF BodPod down to 15% BF, 155 lbs), but I still have a hard time feeling full even when I can tell I should feel full (e.g. 16 oz of wild Pacific salmon plus a whole plate full of veggies). The only solution I’ve found is to add 2-3 locally farmed eggs to every meal. This works well and I have been doing it, but I’m starting to get a bit tired of eating eggs with *every* meal. I’ve thought about adding tubers into my diet to help with my kb-swings and my satiety, but I wanted to know your thoughts/suggestions. Thanks in advance.

    • Anonymous

      Hey Alex,

      I am assuming that you are still getting leaner?

      How about you do the following:

      Take whatever you have been eating at each meal…. and HALVE it.

      Yes, you may feel hungry, no, it won’t kill you. :)

      Do this 6 days a week. On the 7th day, eat all you want, but keep the food quality the same. You can have ONE meal on the 7th day that has a bunch of carbs in it, but no gluten, and do it post workout.

      My thinking: If you are eating 16oz of salmon and a plate of veges and not feeling full you may just be too used to being FULL as opposed to satiety signaling. What throws that out of whack is the eggs part. You could be deficient in a few nutrients. Try doubling your current AG intake for a week, then try the 1/2 food challenge.

      This will just force you to be the boss of your hunger a bit more, and I think will help with the satiety signaling.

      Give it a go, and let me know how you get on at the end of about 3 weeks.

      Make sure you REALLY focus on sleep and keeping the food quality very very high.

      Hope that helps.

      Chris

  • tko

    Does tofu have a place as a source of protein? I live in Taiwan at the moment and even if the protein sources you listed are available (not sure they are), I can’t read the labels to be sure. I’ll be back to the states soon but I’ve also developed a liking for tofu, and it’s easy on the wallet :) .

    • Anonymous

      Hey TKO,

      NOPE. Ditch the tofu. Go real animal protein. Eggs, meat, fowl, and fish.

      • tko

        Well, not what I was hoping to hear, but thanks for the reply all the same.

  • AC

    Hi Chris,
    I’m a long time reader of your site and finally took the plunge and did my 30 days FFFL, which I followed strictly. Today is day 30.
    Here’s how it worked:
    How I feel: Unbelievable. Tons of energy, mental clarity, focus.
    Performance: Went from running a quarter mile in 100 seconds to 75 seconds. Not super fast, but pretty good for my size. Went from doing 8 pushups barely to 20 easily. All this was on 3-4 short workouts per week. I also notice that my recovery from a hard track workout takes a day instead of two days now. No soreness. Awesome.
    Fat Loss: I lost 13 pounds in 30 days, while not being hungry even once. Not sure how much was fat, but I’m definitely a lot slimmer. Not too concerned about this.
    Waist: from 40 inches to 38 inches.
    I have more fat to lose, so I am planning to continue on until I lose another pile of fat.
    More importantly, though, I can’t see ever going back to eating like I did before.
    One note on gluten: One day, I went off and ate a bunch of crackers with wheat (my one mistake cheat day). But it was worth it because, after this, I felt like crap for 3 days (upset stomach, weird digestion, etc.). This was enough to convince me not to touch gluten again.
    Thanks for everything.

    • Anonymous

      Hey AC,

      Way to go mate! That is awesome to see and read, and I am stoked you went after it. I hope you continue to do so.

      You are right not to sweat the weight, I guarantee you lost more than 13lbs of FAT, some muscle would have come up at the same time with the strength and speed gains you were experiencing.

      Very very cool and I am glad you shared it here. If it is ok with you, I would love to use your comment here as part of an upcoming blog post. Will leave your name out of it (just refer to you as “AC”) unless you give me permissoin to use your name. No worries either way, please just let me know.

      Keep at it mate, proud of you!

      C

      • Adamcarlfuller

        Hi Chris,

        Thanks for the reply. No problem to use it in a blog post.

        I do have muscle showing up that I never had before. I don’t have a fat % monitor, so I don’t know exactly how much, but I think you’re right that is was more than 13 pounds. Doesn’t really matter much…just want to keep slimming down and enjoy getting faster. My wife says I look WAY thinner to her.

        Couple other points: I went from drinking 3 cups of coffee per day to 0-1 cups per day (with tiny bit of fatty coconut milk in it…delicious). More energy means less need for caffeine. Don’t really feel like I NEED the coffee anymore, but I do still enjoy it.

        Also, my wife, who is already pretty slim (had maybe an extra 5-10 pounds), has been on the FFFL diet the last 2 weeks. She has had bad eczema for her whole life (30 years). Dry, flaky, itchy skin. It seems to be getting healed by this diet. She has tried every cream, lotion, prescription shampoo, etc, and spent thousands of dollars. She now looks better than I’ve ever seen her and she says it feels like her skin is getting thicker. She’s starting to look like she’s glowing from inside. She has also suffered from anxiety, and that has lessened also. Energetically, she is more calm, less stuck in her head, less anxious, more active. She even cleans around the house now! It’s like she’s on magic prescription drugs, but all she’s doing is eating FFFL (plus a few herbs from her naturopath, who recommends this way of eating). If someone had told me this would happen, I would have said, “BS.” Hard to believe but there it is.

        Also, regarding menus. I find this way of eating easy because I’m a former chef, so I came up with lots of simple, delicious dishes (lots of crispy salmon cakes, beef and chicken coconut stews, frittatas, even hot wings). I would guess that this would be a challenge for some. For example, my wife didn’t really know what to do when I wasn’t cooking for her. If you have a forum or anywhere, I’d be happy to post 5-10 of the dishes I made over and over.

        One question: Once I lose some more fat, I do plan to reintroduce some other foods (I grow wild strawberries and sweet potatoes that I plan to re-introduce at some point, for example. Maybe some seeds and nuts in small quantities). But I also like lentils and beans because they are cheap and higher in protein. What’s your opinion about adding in a few cups a day of lentils or beans, while keeping everything else the same as on FFFL?

        Anyway, thanks again. For me, I can tell that this isn’t a diet, but a permanent shift in eating.

        • Anonymous

          Hey mate,

          Thanks for getting back to me.

          Doubly awesome. Congrats to your wife for also going after it. Amazing what happens when we eat the way we are designed to.

          RE your questions: I am going to do a big post or a series on coming off food for fat loss. it IS a lifestyle.

          how much and what sort of carbs you add back in the mix depends entirely on your ongoing ability to handle the sugars (insulin resistance) and your activity level and type of exercise.

          my general recommendation is that you start by adding in 50-100 grams (cooked) of tubers such as sweet potato, yams, or tarro. with a little bit of fruit, mainly berries and melons. and all that post workout only.

          Some will find that they have to forever stay on the carbs from veges only side of things. Others will find that they NEED to add in the post workout carbs (and or a weekly carb refeeding) due to heavy glycolytic demands from their sport or preferred method of exercise. Always always always AFTER exercise. And I would continue with the FFFL carb ratios until you find either that progress has really slowed or that you are feeling a bit
          lethargic, especially on workout days.

          Tubers WAY ahead of anything else. White rice a lessor evil, but I would
          leave out for now, and I would skip the lentils and beans other than for
          cheat day/cheat meals only.

          Cheers!

          C

  • Markascovel

    Chris, I’ve been following Isabel’s beyonddiet.com since Feb 1 and have lost 32 pounds. YAY!

    I’ve grown used to the protein at the levels her program dictates.

    Read your rules above leaves me wondering though.

    Weighing 198 right now would mean 198 grams of protein per day.

    That is only about 7 ounces of protein per day which is less than I eat now.

    Is that what you mean by hard to do?

    Mark

  • Gold555

    Chris I have have not eaten any carbs in three weeks just beef , chicken, fish or eggs and veggies and I am not losing any weight I have loss 5 pounds in three weeks I just got off the scale and did not any in the last 8 days any idea what I am do wrong ?
    I get up in the morning and have atlethic greens then a 4 egg omelet with spinach. Mushroom and tomato then some eggs about 3 hours later then lunch I protein. And some green veggie then more atlethic greens then usually a steak for dinner. Pretty much the same everyday not sure what do

    • Anonymous

      Hey mate

      Go to christhekiwi.com/start-here/ and keep reading :)

      C

  • Will

    Just want to thank you Chris. I’m on day 19 and the results are astounding. For anyone out there doubting, this really works!

    • Anonymous

      Thanks Will!

      Really appreciate it mate. Congrats to you for taking ACTION, I hope you continue to go after it!

      Let me know how I can help, or any questions/issues you are having.

      C

  • Will

    Hey Chris,

    Im on day 10 and all the cravings have gone away. I only crave healthy protein, fats, and veggies! A few questions though. Can you recommend some sauces that are ok for stir fries and dipping? I know soy/teriaki etc all have soy or gluten and are thus unacceptable. Also, how often is acceptable to have bacon considering it has a lot of sodium. Also how can I buy of just the fish oil? Please let me know! Thanks

    • Anonymous

      Hey Will,

      Great effort mate!!

      If you have a bit of bacon once a day I don’t have a problem to be honest with you, especially if it helps you keep on the bandwagon!

      Stir fries: EVERYTHING apart from soy or gluten containing additives, so the list of spices/sauces is pretty massive. Try stir-frying in clean animal fats, and adding anything from a splash of coconut milk plus curry powder to the entire gamut of thai recipes just without the soy or sugar added.

      Dipping: I am quite partial to home made garlic aioli with macadamia oil (macadamia is the king of nut oils after coconut).

      Try this puppy:

      Aioli
      3 egg yolks
      250mls macadamia oil
      3 cloves garlic, roasted
      1 large lemon, juice and zest
      1 teaspoon turmeric finely grated
      ½ teaspoon sea salt
      ½ teaspoon white pepper

      Method
      Whisk egg yolks with lemon juice and zest
      Add turmeric, salt and pepper (and then anything extra)
      Gradually drizzle in macadamia oil and continue to whisk
      Briskly until aioli starts to thicken
      Refrigerate until required

      You can also do this one in the blender, from the beginning, just adding the bits as you go.

      Feel free to add ANYTHING you want to this aioli. My friend who gave me this recipe told me they usually do it with chili.

      C

  • Will

    Also, how can I order more of just the fish oil?

  • Will

    Hey Chris,

    Im on day 10 and all the cravings have gone away. I only crave healthy protein, fats, and veggies! A few questions though. Can you recommend some sauces that are ok for stir fries and dipping? I know soy/teriaki etc all have soy or gluten and are thus unacceptable. Also, how often is acceptable to have bacon considering it has a lot of sodium. Please let me know! Thanks

  • Sara

    What about Vegans?????

    • Anonymous

      This is NOT an eating program for Vegans. Vegans should ask someone who specializes in fat loss for vegans how they recommend you do it.

  • Nhanif09

    Hi Chris, I am a person that has been known to start many things (exercise programs, diets, etc.) and not complete them. However I told myself the next program I started I was going to finish and I picked the hardest program I think that is on the market now “Insanity” with Shawn T anyway I’m in week two still feeling strong, but I was wondering if I could still do this Food for Fat Loss plan on this program? I do not/will not stop doing the program because I made a promise to myself and probably won’t start it again for a while. So please let me know your thoughts. Thanks a lot. PS I’m enjoying the AG’s but the taste is not the best. ;-)

    • Anonymous

      Hey mate,

      Yes absolutely you can start the Food for Fat Loss approach. I would try it as written EXACTLY for 4 weeks, see how you feel. If the energy and fat loss are fine AFTER 4 weeks then continue as is, if you find after 4 weeks that your energy is not super high or that your training or fat loss progress has stalled then I would consider adding in a small amount of carbohydrates post workout, all from tubers such as yams, sweet potatoes, taro.

      Most people will do great for months on end on the Food for Fat Loss approach, some whose exercise volume or intensity warrant it should consider a move to slightly more carbs post workout ONLY if the fat loss or performance have slowed down after a solid period trying it the other way. I hope you go after it.

      C

      • Nhanif09

        Thanks Chris for replying I do appreciate it. I will start today and really try to “Go after it!”

  • Jo

    Hi Chris,

    I had a colectomy done last May and had a reversal surgery in Oct for a jpouch. So I have no colon and just a ‘pouch made up of my small intestine. I have tried to eliminate all gluten and carbs out side of berries and non-starchy veggies, but I always end up dehydrated since everything passes right through me. I am told to eat pasta and bread to slow things down, but I feel so bloated and know they are horrible for me. I want to eat like you said above and been close to it, except I would eat berries and yogurt and cheese too. I almost think I would need to blend my veggies since all veggies cooked or raw come out looking the same as if I had chewed them and spit them out. I also have a liver disease and cirrhosis so soc tells me to limit fat. I don’t want to end up in the hospital again, yet I can’t keep eating foods they recommend which I know are harming my boday because I feel it.

    • Anonymous

      Hey Jo,

      Ultimately I absolutely think you should eat this way, but you may have to utilize a different approach in terms of how you go about eating in terms of macro nutrients (protein/fat/carbs). You may need to fuel from carbohydrates, instead of from fat, but you won’t know until you try. But the food quality choices remain the same.

      Have a read of this story here…
      http://robbwolf.com/2011/12/19/testimonial-the-solution-to-my-battle-with-colitis/

  • Anonymous

    I just emailed this to 4 friends.

    • Anonymous

      Thank you!! Really appreciated. There is a series too, christhekiwi.com/start-here/

  • Anonymous

    just bookmarked this to my “RESOURCES” folder! =]

    • Anonymous

      Cheers mate!

  • Senzdonn

    Let’s say I want to weigh 120 lbs but now weigh 155 lbs. Do I eat for the 120 or the 155 lbs?

    • Anonymous

      Hey mate, I would eat for the 120 plus 10%. But that is a guideline (and really there so people realize just HOW MUCH protein they need to eat, it is a lot for some people). Once you have the idea down, then go by satiety and you will do fine.

  • Hong Lee

    Hey Chris,

    You mentioned to not blend up veggies & fruits b/c it’ll spike your insulin. What if you blend up ONLY veggies? like spinach for example? Normally in the mornings I blend up spinach, coconut milk, & raw eggs with NO fruit. Shouldn’t that be ok?

    Also, why do you suggest staying away from whey protein? What if the whey protein is from grass-fed cows?

    You probably already heard of Beyond Organics by Jordan Rubin. It’s the BEST green-fed beef you can get! Check it out if you haven’t: http://www.drhongtlee.mybeyondorganic.com

    I appreciate all that you do…love the AG!

    -Dr. Hong Lee, DC

    • Anonymous

      Hey Mate,

      Only veggies is a LOT better, and your smoothie should probably be alright, HOWEVER, if you have a body fat issue you are looking to resolve, try going without, and see how you go.

      Whey = designed for baby cows therefore has protein fractions that can do all sorts of funky things to the human body, as well as spikes insulin like you wouldn’t believe. Leave out if chasing fat loss, or have any auto-immune issues, regardless of source. Just eat real food. When it comes time to re-introduce dairy, i would play with full fat aged grass-fed cheeses first.

      Appreciate the feedback!

      • Hong Lee

        Hey Chris,

        I forgot to post the link to Beyond Organic meats: http://drhongtlee.mybeyondorganic.com/

        Thanks for the reply!

        • Anonymous

          Hey Hong,

          I appreciate you commenting mate, generally someone putting a back link into a post with an affiliate link in it, is considered spam. Just so you know.

  • Barbara

    Ah…I had a site that said 21g/LB. but is…26g/100g…? which puts consumption at approx 2 lbs/day. That I can do and eat veggies. Sorry for the panic!!

    So…will I ever be ab le to drink milk again?

    • Anonymous

      Hey Barbara,

      When you are lean, you can play with it. If you are currently carrying a bunch of extra fat, then calculate daily protein based on target (lean) weight + 10pc, x 1 gram per lb of bodyweight.
      Don’t sweat this though, just EAT TO SATIETY
      :)

      C

      http://www.christhekiwi.com

  • Barbara

    Am I doing the computations correctly? If I need 158 Gr of protein (chicken has 21 grams per lb) would I really have to eat 7 1/2 lbs of chicken?! Per Day???? At $1.99 / lb that would be $450.00 / month just for my protein. Not to mention the idea of eating that much chicken then being expected to eat veggies.

    Please tell me my math is wrong.

    • Anonymous

      Hey Barbara, you math is way off!

      Check google to get an idea of what 160 grams of protein looks like, and use that as a target only.
      Try searching: protein per 100g chicken for example.

      Once you have an idea, then just eat to satiety following the food order rules.
      C

      http://www.christhekiwi.com

  • None

    test

  • Jeanni

    Hi Chris,

    Several of my coworkers and I have purchased slow juicers. I noticed you encourage to limit fruit at all for fat loss. Some have lost “weight” and have improved their blood draw numbers through a juice fast that does include veggies through a Reboot program. Would love to hear your thoughts on juicing fruits and veggies on a daily basis and for a detox.

    • Anonymous

      Hey Jeanni, this one probably deserves a post of its own at some point.

      The human body is exceptionally efficient at detoxing itself, if one just stops feeding it CRAP.

      Where people are chasing a cleanse or detox, it is typically because they want to make up for extended periods of bad eating habits, and generally intend to resume said bad eating habits when done.

      Simple rule: if you stop eating crap, and replace it with something a lot less crap, it is going to make you feel better than you did before. People taking a period where they largely only consume juices are losing muscle at a dramatic rate, messing with their insulin, and it is not every remotely sustainable, nor is it the superior method, even in the short term:

      Food for fat loss (ie 100% food quality plus insulin management approach) trumps every “juice” “cleanse” “detox” diet out there. I challenge your friends to try it and see.

      Fruit and fructose: crap for fat loss and the fructose has downstream metabolic consequences beyond fat loss, so should be limited to once lean, and generally, post workout only.

      Therefore, blended fruit and fructose: equals blended crap for fat loss, plus NOW you are getting
      - much more sugar then you would normally get from chewing the fruit (try eating the same amount of fruit in one sitting) aka total insulin load is massive
      - are removing fiber, which will at least slow down the insulin spike (though not by much)
      - are presenting this concentrated fructose solution in a liquid delivery format. Food for thought: 1 teaspoon of sugar in water will spike your insulin up a multiple of times faster than same teaspoon placed in your mouth and the sugar swallowed – the dilution speeds up absorption dramatically.

      So, if chasing fat loss, DITCH the fruit juices. There is nothing in fruit that you can’t get from vegetables.

      If chasing fat loss, also DITCH the blended (and even more so the juiced) vegetables and go in favor of just eating your vegetables, the way we were designed to, this will control insulin spikes and also you will eat less, so will control insulin load as well. If blending them up is the only way someone is going to eat vegetables, then that may be an option, but overall, chew your food.

      I would challenge you mates to give it a go. There is no comparison.

  • Barbara

    Sorry chris…I forgot. Although I can go for a month without dairy, I’m not sure I can go forever! I love milk. I do limit it but eventually, I reach a day (like yesterday) where I can’t get enough. I was never raised with soda, I drink water, tea and 1-2 glasses of wine. Wadda ya say?

    • Anonymous

      Hey Barbara,

      After 30 or 60 days, feel free to introduce some grass-fed aged cheeses as your reintroduction to dairy. Unless you are looking to get MASSIVE, why would you use something nature designed to help cows grow 100lbs in 8 months, that is alien to the human body? I say you will do a lot better without it, but try for at least 30-60 days without and then see how you go.

  • Barbara

    Hi Chris!

    I really want to do this but free-range chicken is too freaking expensive…$2.49 a lb!!! I also can’t find grass fed bison (unless Trader Joe’s is and they just don’t label it). Help me??

    • Anonymous

      Hey Barbara,

      If cost is an issue, just go with normal ruminants. Your order would be like this:

      cow/bison
      lamb
      pork
      chicken (no dark meat or skin)

      You don’t have to go grass-fed or free range to make this work!

  • Young at Heart Warn out Body

    Hi! I am a 65 year old female. I need to lose over 100 pounds and I have pain in all my joints: shoulders, hips, hands, ankles and the worst in my knees. My quality of life is very poor! I’m anxious to start on your Fat Loss Plan.
    My questions are: Will I stay on the same 30 day plan for the several months that it will take me to lose all my weight?
    I am going to order your Athletic Greens and your Omega Threes but I’m confused. Should I take 4 or 8 capsules at every meal and for how long? That seems excessive but then again I have to get rid of this joint pain. Every movement I make is excruciating.
    Thank you so much,
    Jeannette

    • Anonymous

      hey mate

      you will stay on this plan for as long as it takes to get better and lean. After 30 days, you don’t need to worry about the food ORDER, because you will have that part down, but the food quality choices remain the same. You will FEEL better very fast if you stick to this!

      don’t TALK about starting, just go for it Jeannette!

      in terms of fish oil if taking ours I would take 4 with each meal for a month, then down to 2.

      Cheers

      Chris

  • zee

    Chris,

    I see your a fan of spinach. I love them too. What’s the best way to cook them and what seasoning/herb/spices do you use?

    • Anonymous

      Hey Zee,

      I like my wilted spinach, in a steamer then drained and served with a squeeze of lemon juice. Pretty much can’t go wrong with spinach as long as you follow the “ok to cook with” oils guidelines.

  • zee

    Chris,

    Thanks for your speedy response. I just eat enough protein til almost full but I think I might be way under. I am a visual kind of person. Could you give me a better example of the amount of protein to eat at every meal. Example the size of a grapefruit? My second question is about fish oil. If we are on the program for 30days how much fish oil do we take each meal and do we take fish oil if we cook in coconut oil? I plan to buy your fish oil but I am currently taking GNC triple strength fish oil (epa 647mg, dha 253mg) which seems to be good. I am really looking forward to the next 30 days, thank you.

    • Anonymous

      Zee, way too much variety in foods to do it visually.

      Here is what I recommend you do. Track down on google the amount of protein per 6-8oz chicken breast, steak, 5 eggs, etc, then calculate the minimum you need to be eating to hit your target of 1 gram of protein per 1 lb of bodyweight. If you are going over that, forget about it and eat to satiety. If you are way under it, then EAT UP :)

      C

  • Sara

    What about overlapping? By this, I mean what if I eat a big salad that is chock full of protein and good fat…do I need to pick off the chicken first, or can it be eaten all together?

    • Anonymous

      When getting started I would, so you get an idea of what the actual amounts are (you will be surprised).
      Later on you can just go for it.

      C

      http://www.christhekiwi.com

  • zee

    Chris,

    I am a little confused with the intake of protein. 1 gram per body weight. Could you give an example if I am working with 167lbs. How much protein would be my daily intake?

    • FlyboyIL

      It’s 1 gram per pound of body weight, so for you that would be 167 grams of protein per day!

      • Anonymous

        Thanks Flyboy! Zee, treat this as a target only, I wouldn’t county anything unless you think you are going way under. I put this in here because many people (especially women) have problems realizing how much animal to eat.

  • zee

    I know you advise 2-4 meals a day. What about snacks in between meals to continue to work your metabolism?

    • Anonymous

      Hey Zee. no snacks. If you are hungry, eat another meal. if you are not hungry don’t. Your metabolism won’t suffer one little bit

  • Year26una

    I am so disappointed. I bought the Green stuff because I NEVER eat vegetables except about four/five of the most common ones, and I am 85 years old and I believed what was said about if you take the green stuff it will full fill your nutrious needs. I will finish the first bottle, then not sure if I will buy more. I will not eat any of the foods you describe and all the facts you tell me to do will not work as I will not change my whole world around. Too much TALK to even begin such a change. Once again I am so very disappointed. Una M. Gray

    • Anonymous

      Hello Una, at no point did we say to stop eating vegetables if you are taking the Athletic Greens. FOOD IS FIRST. And in terms of changing your life around, if you want a different outcome from the one you currently have, how else would you get there?

      C

  • Harriet Markell

    This all sounds great for someone who eats at home every day without exception. I travel for work, eat in restaurants a lot, and so only have total control over diet when at home. Suggestions?

    • Anonymous

      Hey Harriet,

      I travel like crazy, and it is in fact very easy to do this in most restaurants. The hardest part is avoiding the vegetable oils sometimes, as many restaurants won’t have anything else to cook in. I generally ask them to cook in butter if that is the only remotely clean option available.

      Typical restaurant order breakfast:

      “hi, could I please have the vegetarian omelete, with a side of bacon, and a side of wilted spinach? thanks. oh, and how many eggs are in each omelette? only 3, oh, ok, could I please also have a side of 2 poached eggs, thanks”

      typical lunch restaurant order:

      “hi, could I please have the grilled salmon. could i please swap the risotto for s side of grilled asparagus? and the sauce on the side. no bread. thanks”

      typical restaurant dinner order

      “hi, could I please have the skirt steak, done medium. And could I please swap out the potato fries for an order of steamed vegetables? Thanks. Also, could you please make sure that the chef knows that 1. I am allergic to gluten, 2. ALL sauces on the side please and 3. please don’t cook the steak in any vegetable oils without asking me first, I would prefer the steak un marinaded if you are using vegetable oils, thanks.”

      Swap “skirt steak” and “salmon” for whatever protein you feel like.

      It is very very easy to do this.

  • bd

    I have a question on the use of stevia. Is it allowed on your fat loss program?

    • Anonymous

      Hey Bd. yes, however I would prefer you use this opportunity to help RESET YOUR TASTE buds, you would be amazed how little sweetener you will want (let alone “need”) if you go without sweet things for a solid period of time. So my recommendation, milk the taste bud reset as much as you can, and go without sweet things for as long as you can.

  • Lisa

    What about nuts during the 30 days ?

    • Anonymous

      Hey Lisa. i cover this a bit more in some of the upcoming articles. SHORT RULE: treat nuts a condiments, and limit intake to keep Omega 6 intake LOW.

      My rule:

      maximum of 6 (SIX) nuts per day. raw only.

      if you can not stop at 6 (SIX) nuts per day (and i can’t, usually) – then they are off the menu, period, until you have the body you want.

  • Gilles Bricault

    I am a 51 years old diabetic men with 50 pounds overweight. I am currently on insulin at all my meals, my life depends on it, what do i do with the danger of insuline spikes? I am condemne to gain weight t’il i die… What will happen if i start eating as mentionned above?

    • Anonymous

      Hey Gilles, I 100% DISAGREE with your current opinion on your health.

      if you eat this way, you can expect to lower your insulin requirements MASSIVELY. Chat to your doctor, and give it a go.

      no sugars = very little requirement for any insulin release

  • FlyboyIL

    Chris,

    I just read your “Food for Fat Loss” article and I love it! I have a few questions though:

    1) I just ordered your Omega 3 capsules and would like to know how many should I take a day for the 30 days of the diet? Second, I was under the impression that Krill oil was the best source of Omega-3′s yet I understand that yours is made from Anchovies and Mackerel. Just curious about that.

    2) I understand that you want us to limit the amount of carbs (therefore fruits) during the 30 days. I really enjoy a green smoothie as a way to get the leafy green vegetables. I’ll have a smoothie in the morning with apple, banana, raspberries and spinach for example. After the 30 days is it ok to go back to my green smoothies? :)

    3) I follow Isabel and her Beyond diet and she speaks highly of nuts as a great source of fats, vitamins and minerals. I’m assuming that cutting out the nuts is just for this 30 day period?

    Thanks and I look forward to your reply!

    • Anonymous

      Hey Flyboy,

      Thank you!

      1. I would take 2 capsules with each meal as a maintenance dose. Double that (4 capsules) with each meal for up to a month to get started.

      I comment on Krill Oil vs Fish Oil here. http://www.christhekiwi.com/musings-on-fish-oil-and-krill-oil-aka-should-you-jump-up-and-down-for-krill/

      2. You can go back to these once you are LEAN. :)

      3. I like nuts, there are two problems with them. a) they dramatically add to our omega 6 load, so we have to keep intake on the low side and treat as condiment which means 2) we have to really limit intake. I recommend people have no more than 6 nuts (always raw) in any given day. Zero nuts if they have any auto-immune issues (for a while) and zero nuts if like me you sit down to eat 4 walnuts and find that the whole packet is gone 20 minutes later – in which case i recommend you avoid until lean.

      that doesn’t mean you won’t eat them if they appear in your salad, just that you keep them to a minimum.

      Welcome, and I hope that helps!!

      C

      • Nikki Ahmad

        Hi Chris,

        First I would like to say I love all of your Food for Fat Loss post they have been very helpful to me. Now, I just ordered my Athletic Greens and Vitamin D3 supplements the other day and they are now in route to me, but I passed on the Omega 3(Fish oil) because I have been taking and have an auto ship order of Krill oil but now since I just read the link above I want to get your companies Fish oil, is there a way the s&h can be waived since I just placed an order? I might just wait until I’m almost out of the Krill oil. I bought my krill oil from ProGrade do you know about this company? Any thoughts? Thanks again for all your advice and information!

        Mrs. Ahmad

  • Dave

    Hi Chris,

    Thanks for the article — one big question sticks out to me after I read your recommendations. What to have for breakfast?? I usually have either a smoothie (with MRP powder) and fruit or some type of omelet. So, I imagine you would recommend the omelet with salmon and/or vegetables. Anything else since the fruit/powders are now out?

    • Anonymous

      Hey Dave, GREAT question.

      I typically down some eggs with salmon/bacon/ham and veges for breakfast. BUT, I also find it very easy if I prepare extra food for dinner, and then just reheat whatever I ate for dinner the previous night.

      My absolute FAVORITE breakfast:

      grass fed steak, two soft cooked eggs on top, side of wilted baby spinach.

      i am a huge fan of the “meat” for breakfast approach. you won’t be hungry for a long long time, and your brain will be firing in minutes after eating that protein dense meal thanks to all the neurotransmitter activation those aminos provide.

      It is hard for some to do, but if you can, try cycling different cuts of meat each day for breakfast.

      So like this

      M: grass-fed steak
      T: bison
      W: pork loion
      Th: pasture raised chicken
      F: lamb

      etc.

      Basically, the easiest way to think about breakfast, is eat as if it was any other meal of the day.

      • Dave

        Chris – thanks for the reply. I absolutely could do the meat, eggs and vegetable (or leftovers) for breakfast thing from time to time. However, I have to admit that is the part of the approach that you recommend which comes as a COMPLETE paradigm shift for me. For me, breakfast will always be a “special” meal!

  • Scott

    I just tried to increase my monthly auto-ship from 1 canister of Athletic Greens and Omega 3 to 3 canisters to satisfy my entire family and was told the maximum amount I could order was 2 of each – can that be right? Are you limited on your supply of product?

    • Anonymous

      Hey Scott, please email yvonne@athleticgreens.com and tell her I asked if she could try and find a way to let you double it up. I think we can, but if we can’t, we will make it happen somehow. Thanks

  • Ayo

    Hey – I saw the exchange below with Shipa…I have the same problem but mine is strictly humanitarian…I don’t eat anything that I think might suffer (so I DO eat dairy, eggs and mussels and clams)….other then that I’m stuck with no animal protein! Other then what you told Shilpa – anything else I might do?? I have bought into what you say but can’t bring myself to cause anything to suffer just for my health (although I certainly don’t judge what anyone else does as this seems to be a natural human diet).

    Thanks,

    Ayo

    • Anonymous

      Hey Ayo, you can probably get there on the dairy, eggs, and shellfish.

      Fundamentally this type of eating is NOT a vegetarian way of eating. I should have just answered that way to Shipa in fact.

      If you really want to have a period where you REALLY (and I mean REALLY) go after the fat loss, I would consider the following format:

      consume 50-60 grams of BCAA a day
      train (briefly, about 15-30 minutes) with weights 6 x per week
      only eat in the 8-12 hours AFTER your workout each day

      I am reluctant to recommend this, since the food really has to come first. So instead, I recommend you try this, using your allowed animal protein sources, and see how you go.

      You could also read the book called the Vegetarian Myth, which is a bit of an eye-opener.

      Hope that helps, and for the record, I respect your decision.

      C

  • http://profiles.google.com/ryan.canty Ryan Canty

    I’m glad you reposted this/sent it back out again, Chris.

    I’ve just started working out again and it looks like I’ll be going on an elimination diet of sorts to correct
    the issues I’ve been having lately with certain foods.

    *AND* the diet plan (for the first 30 days I’m on) that i’ll be on is VERY similar to the tenets you have in this post.

    *AND* this is the same woman who was very for what you posted in this series.

    So, I think i’m good to go…YAAAAAY! :)

    • Anonymous

      Whoooop!! Good stuff Ryan. My approach with the elimination element is don’t add anything back in if it makes you feel like crap. Hope you go after it mate

      • http://profiles.google.com/ryan.canty Ryan Canty

        Chris:

        Oh, I most definitely am. Been weaning myself off of gluten products and white sugar this week.

        I’m a bit up in the air about the nightshade foods that are supposedly making me sick (carrots, peppers, tomatoes, potatoes) since I ate a couple of them last night and didn’t feel sick at all.

        BUT…I am determined to get this weight OFF of me and get my health back…

        YAAAAAY! :)

        • Anonymous

          Go after it mate!

          Nightshades may not bother you, BUT if you think they may then give it a block of time OFF them before coming back to see how you go.

          C

  • Pspilk

    HI Chris,
    Thank you for this wonderful information. Day one almost done. I’m getting the hang after reading your links ten times. Athletic greens and BCAA’s haven’t arrived in mail yet. I have about 40 pounds to loose. After reading your posts and links I’m still a bit confused. 1) Besides grass fed beef, wild game and fish, what other sources of protein are allowed. You said legumes are not allowed and nuts are to be eaten sparingly. What does that leave? 2 ) Next, assuming one is sticking to the plan of the beef, game and fish, when is there opportunity for adding in other fats? 3) If one was to add fats, am I to understand this is done only in the form of fish oil pills, or using coconut or olive oil for salads or cooking? If cooking with coconut oil does the temperature have to stay below a certain heat? 4) Is all that red meat heathy even if it’s grass fed? What about trying to alkalize the body? 5) what if (when traveling) there is not access to grass fed beef or wild game and fish? Sorry for all the questions. Thanks in advance for the help. I look forward to learning more from you.

    • Anonymous

      Hey Pspilk, all good questions. i think I cover them in the follow up articles, no? (please tell me if no, and make sure you read all the comments, some of which I answered very much in full).

      1) any animal protein is game on, just try to make it as cleanly raised as possible

      2/3) coconut oil is fine even at high heat. for your other fat sources, you will get plenty with your other animal protein sources, and in terms of fats for cooking, rendered animal fat is awesome.

      4) yes. our kidneys have no problem with plenty of meat in our diet, and all that matters is net renal acid load – red meat, even in quantity, results in a neutral net renal acid load in people with two normal kidneys. it is in fact, the JOB of our kidneys to do this job, and they do it great.

      you will be fine on “dead animal plus veges” in terms of alkalinity. bearing in mind you are avoiding the bulk of the net renal acidifying foods in terms of grains, dairy, and processed rubbish.

      5) just eat another ruminant, (four legged animals such as cows, bison, lamb) even if not grass-fed, it is better than the alternative

  • Adi

    Hey Chris,

    I am in the process of changing my eating habits and I need to lose 50 lbs. I am not a vegetarian but I just prefer eating like a vegetarian for taste reasons. After reading this blog, I am convinced I need to eat like you recommend for at least 30 days. So my question is, can I order sashimi from Japanese restaurants for my meals, seaweed salad, and miso soup for every meal ? The restaurants who deliver to my work, home don’t have wild caught fish – I don’t think and I can’t cook anything. So the easiest option is eating out or ordering in. I am planning to have a protein shake post workout, 2-3 eggs for breakfast, the Japanese meal I just described for lunch, and either tofu/chicken/steak for dinner. If I sustain this diet for 30 days, do you think I will lose fat. How would you change this ? Your suggestions will be greatly appreciated. Thanks, Adi

    • Anonymous

      Hey Adi,

      If that is what you like then go for it.

      I would try and have SALMON as the fish of choice as often as possible. Be aware that many of the surface white fish have very very low fat contents and you will get ravenously hungry if they produce the bulk of your calories each day.

      NO TOFU. Make it steak or chicken.

      To all meals that are not salmon, steak, or pork, add a tablespoon of a clean fat.

      Make sure you also read the rest of the articles in this series – Christhekiwi.com/start-here/ – you will do great!

      C

      • Adi

        Thanks so much Chris for the quick response and the advice. I will definitely follow it and will check out the other articles. I have read some of them and I really appreciate your genuine dedication and great recommendations to help others get healthy. (Also, whenever I feel a cold/flu coming on, I drink Athletic Greens three times a day and it works, I think because the symptoms go away and I feel better) Cheers to you = ) !

        • Anonymous

          Cheers to you Adi! Thank you for the feedback.

          There is a rush to helping other people get healthy, I won’t lie, I do it for selfish reasons…. it makes me happy :)

          C

  • Pspilk

    Hi. I would like to try this program but find it a bit confusing. First question is, is EPA/DHA a specific vitamin I should take, a fish oil, or meant to come from foods? Please give some guidelines on the best way to get started. Do you offer a meal plan?

    • Anonymous

      Hey Pspilk,

      I recommend you go up to christhekiwi.com/start-here/ and read those posts in order.

      After that, I think you will have a very good idea how to get going. Happy learning!

      C

  • Mairangi Bay Craig

    second question is what are your thoughts on avocado oil for cooking/salads?

    • Anonymous

      Hey Craig,

      EATING it for part of a salad, go for it.

      As oil for cooking: skip it. I would go coconut oil first choice, macadamia oil second (of the vege oils).

      With rendered animal fat of a clean animal ahead of both of those, though I do love coconut oil

      Cheers

      C

  • Dplifson

    What is your view on the theory that people’s natural “optimal” diets fall into 2 general categories — higher vs lower ratio of carbs to protein (with some in between)? Should people find out their metabolic type?

  • Rob Lear

    Hey Kiwi,

    I was hoping I might get a little insight to my previous comment: (I’m really struggling with this aspect.)

    Hey Kiwi,

    You know what would be REALLY helpful to me?…….

    Some recipes (i.e. like your “big red curry” suggestion above). My biggest problem is that I do really enjoy eating salmon, beef, lamb, etc. but finding ways to prepare them and still make sure I’m 100% following the diet is a challenge.

    When you eat these same items day after day in such large quantities, it’s easy to get really burned out, almost disgusted by it, even if you really like it.

    For instance, I could eat a “big red curry” meal often, but I want to make sure I’m not consuming too much coconut milk, etc. that would be detrimental to the meal plan. I want to mix up the way I prepare the beef and salmon also, but I’m sure most store bought marinades are not FFFL compatible.

    A 30 day (or even 7 or 14 day) meal plan example would be AWESOME!

    Your doing GREAT work my friend. Keep it up!

    Cheers,
    Rob

    • Anonymous

      Hey Rob,

      My apologies mate I get the comment updates via email and for some reason did not see this at all.

      A good question. I have two thoughts.

      1. on the recipes, head on over to elisastable.com – by sister is definitely the chef in the family and is posting a new recipe there every few weeks. they are yummy, always.

      2. we are going to release a book hopefully by September this year with 100 plus recipes in it that are compliant and yummy.

      Re the coconut milk and overdoing it, this is an excellent question. If you are getting 2 meals a day that are ruminants and/or salmon then I wouldn’t worry too much on the third meal as long as you are getting leaner. Bear in mind that a full can of coconut milk is a rocking amount of calories, and if you are preparing it yourself, consider using no more than about 1/5th of a can.

      The odd day per week, or post workout, i would not sweat the much bigger coconut curries. If you are doing more than that but are still getting lean (assuming getting leaner is your goal) then I wouldn’t sweat it either. Maintaining food quality compliance is going to be more important than being hypercaloric a few days a week.

      Store bought salsas and dressings: you are right, you need to read the label and ingredients list very very carefully. Many are not compliant. Though some are. It may pay to make up your own. I apologize that I am not much of a chef in this regard, but I have found that just playing around with different herbs, chillies (if tolerated), garlic, ginger and various roasted shallot mixes can change the taste of nearly everything.

      • Rob Lear

        Hey Kiwi,

        Great answer as always! Your sister has some yummy sounding recipes on her site that I will definitely try out (though it seems some may not be 100% compliant with the diet)! Finding 100% compliant recipes that taste great and prevent me from having to spend hours everyday in the kitchen is my biggest challenge. Again, eating such large quantities of this food, even though you like it, you can sometimes get REALLY burned out on it.

        I have been a happy customer of A.G.’s since last August as well as the AG fish oil since it became available. You do good work my friend.

        I have something personal that I would like to share with you but I’m not sure how to reach you directly. Do you have a personal email account that goes directly to you that you would be willing to share or can I give you an email address to contact me?

        Cheers,
        Rob

        • Anonymous

          Hey mate.

          Yes they are yummy. Unfortunately they are not all compliant on the sister’s blog, she plays a bit more than I do (but always without wheat I should add).

          If you fire an email off to courteney@athleticgreens.com it will eventually get to me.

          Cheers,

          C

          • Rob Lear

            Hey Kiwi,

            Hope all is well.

            I sent you an email through Courteney about a week ago. I was just wondering if you received it and if you had time to review it?

            Cheers,
            Rob

          • Anonymous

            Hey Rob,

            Yes, we got it thank you. You should have had a reply a long time ago. Please advise if that didn’t happen.

            Cheers,

            Chris

          • Rob Lear

            Hey Kiwi,

            Yes, I got the reply…though I missed it in my inbox for several days.

            I appreciate your response and I will definitely re-connect in several months.

            Best of success to you,
            Rob

          • Anonymous

            Thanks Rob, appreciate you reaching out!

  • Thomas

    Chris,

    I live in Italy and am wondering if you have a European distributor of AG and Omega 3. If not, I can order to a friend in the States and have him UPS it to me. Should I wait to start until I receive the supplements, or jump right into it w/o any.

    One question on veggies…are any veggies prohibited? Beets, carrots, celery, etc.

    Thanks mate, Thomas

    • Anonymous

      Hey Thomas. Forget the supplements, just get started!!

      Veges, avoid the squashes and tubers for now. All others game on.

  • Drew

    Hey Kiwi!

    Huge fan of your stuff and I’ve followed this plan for quite some time now with amazing success :) if only more people knew the benefits of eating this way the world would be an incredibly healthy and happy place!!!

    Quick question regarding fish oil for ya.. A good buddy of yours I follow closely as well (Jason Ferruggia) always recommends doses of fish oil starting around the 6 grams/day and his Renegade Diet even says .5 g/10lbs of body weight which for me at 160 comes out to be 8 grams of EFA per day! Here I see you recommend 2-4 grams as a maintenance dose and other places you read anything over 3 grams a day is considered very risky and can cause endless side effects such as thinning of the blood and even brain hemorrhage causing strokes!!

    With everyone seeming to recommend COMPLETELY different amounts to supplement it honestly kind of freaks me out and leaves me in a place where I have absolutely no clue who to believe!! I want to take enough to actually benefit yet I’d also like to stay in a safe range to prevent extreme damage to my body.

    Can you just comment on why you recommend the amount you do and why some people who you collaborate so closely with advise such drastically different amounts?

    Again, I love everything you provide on your site and your diet mixed with Athletic Greens and now your new EFA supp will keep me a loyal customer for life!! :D

    Thanks for all your help on the issue!

    • Anonymous

      Hey Drew!

      Thank you for the comments and feedback mate. I really appreciate it.

      I have answered this question in a different format here with a reply to another comment on this post. I used to recommend a short term of very high dose fish oil. I no longer do that. In terms of why no longer and also in terms of how i assess daily upper intakes have a read of this below. The last one most relevant to your question. I have no issues at all of 8 grams EPA/DHA per day.

      Great question. A few reasons for the change:

      1. SCIENCE is showing that beyond a certain point, saturation occurs and you simply exceed the ability of the cells to suck in the DHA/EPA. In other words, while it works a bit and it is a smart idea to have more Omega 3′s in the diet than the standard American diet, simply just pounding more in cannot force the process of reversing inflammation (by changing the balance of lots of n6 to lots of n3) to go any faster beyond a certain point. Further, long term high dosing can lead to the potential oxidative problems, especially at the liver, if we end up with very high levels of polyunsaturated fats (yes, that is all polyunsaturated fats, including DHA/EPA). So, my top level guidelines, even short-term for people starting out, came WAY down.

      It is becoming more and more obvious that massive limiting the Omega 6 load is in fact, the more important part of the n3:n6 picture. Don’t get me wrong, there are still a TON of health benefits to regular sufficient consumption, but the super high doses no longer appear to be supported across the board, and there seems to be enough science suggesting that big dosing (especially long term, see 3 below) may not be a good idea at all.

      How much DHA/EPA to supplement with becomes the next question.

      2. I STILL think that increasing DHA/EPA intake can assist with inflammation, but we know we don’t want to take it too far. I know this from reading, and from my own experience with clients. The devil is in the dose. I can still find a LOT of science that backs up far higher than baseline doses, which is why i give a 30 day recommendation here at the 4-8 grams combined EPA/DHA per day. This is still a tiny bit higher than some people recommend, and a great deal lower than some others do.

      More science will show if this is right or not, or if it needs to be slightly higher/lower. The fact remains that short term slightly higher dosing along the lines I gave her definitely makes any inflamed bits (gums, joints etc) still feel almost instantly better, like they did with the older, higher doses, but at a far lower dose. This seems a safer bet to me.

      3. WAY too many people took those short term guidelines and ran with them….. and ran with them… and ran with them…. which shocked me. I hadn’t published those guidelines publicly before, until I started sending newsletters reserving it for people I was dealing with personally and I was shocked (and am still shocked) by how many people thought that if 4 weeks a 20 grams say was good, then 12 weeks at 20 grams was better, or 10 weeks at 100 grams (yes, I am not kidding) was better still. Further there were people who thought that they could go and swill something massively high in Omega 6′s and it would all be fine if they just kept the Omega 3 loaded up in excess of the Omega 6 intake. That is not the case, and never was, limiting n6 load is number one. Intervention means just that, so to be honest, regardless of where the science takes us, I would not publish those recommendations again for what I call the “overly enthusiastic” factor.

      4. Current dosing: why did I select the current upper limit? I based the upper limit on 75% of what could be expected to be ingested by a human adult eating 200 grams of wild caught salmon 3 times per day. This is not an overly large amount of fish in reality, allows a higher dose for those short term inflammatory benefits, brain benefits and the host of other benefits so thoroughly documented (just try a search in pubmed), without letting anyone run for a long time at anything approaching supra maximal doses, at least as they could be defined by what humans could actually get from a healthy DIET. I can see plenty of upside to eating salmon 3 x per day, (as long as it was a clean, wild caught fish) no downside, so I am very happy with the “high” dose here of 4-8 grams of combined EPA/DHA per day, even if someone were to get over enthusiastic. Call it the best of both worlds. People regularly eating plenty of cold water fish could lower their supplementation (or remove it altogether).

      Hope that helps answer that one mate. Whew! This reply is probably going to end up a blog post….

      • Drew

        Whew is right! Amazing information though so it is greatly appreciated!!

        I have a couple neuroscience degrees so my personal research always tends to focus on my bias of the brain and how EFA’s can impact our mental health and performance. Don’t get me wrong, overall radiant health is the ultimate goal, but how such a simple supplement like fish oil can make a world of difference on our brain, mind, and behavior absolutely fascinates me.

        Like I previously mentioned, I’ve been eating this type of diet for quite sometime now but when I first began I dosed what I thought was a “mega” dose of 8 grams/day for a little over a month before tapering down to my maintenance dose which usually holds steady around the 4 gram/day range. If there is one critique on my execution of the diet it would be that my EFA consumption from fish can be lacking at times. ALL of my protein comes from grass-fed beef, free-range poultry/eggs but quite honestly I don’t eat as much wild salmon and stuff as I should. Minus that my diet is spot on, and has been for a long period of time now, so from my understanding I should be fine in the 2-4g range that you’re suggesting correct? Well actually, from your response it looks like anything from 2-8g daily would be absolutely safe and beneficial correct? Maybe more towards the 8g when fish consumption is lacking and hold steady around 2-4 when I’m getting EFA’s from fish a few times per week? As mentioned, overall health is my number one goal, but having my brain work at optimal performance levels (especially in my field) is a close close second for me personally.

        I’m a bit of a worrywart when it comes to my health so when I read that people were taking 100 GRAMS each day for 10 WEEKS I almost fell off my chair… I cannot believe people were able to function normally at those levels.. wouldn’t you just morph into a fish?? haha I was concerned that levels hovering around 8 grams a day were doing too much damage.. I honestly cannot even imagine forcing that much down daily. They must have deep pockets as well because that seems like a bottle a day!!!

        One final question for you… how do you feel about the intermediate fasting craze that seems to be picking up steam? Again, being in my field this fascinates me because more and more evidence points toward caloric restriction and fasting as igniters to neurogenesis which is beyond exciting to me. (Nerd Alert!!) The whole idea of neurogenesis is one of the great discoveries of our time. As more research develops it may become one of the greatest discoveries in modern science! But I digress.. how do you feel about IF as a whole, not just for fat loss, but for overall health which truly seems to be your main focus!? (as it should be)

        Thank you for such a prompt and thorough response to my previous post. It is IMPOSSIBLE to get in touch with many experts in the field and yet you being one of the people I trust the most get back to me in a matter of hours! Stuff like that definitely does not go unnoticed and I would recommend your blog and products to ANYONE and EVERYONE I come in contact with.

        Have a wonderful weekend and a hearty thank you in advance for your reply to this comment!

        Until next time,

        Drew

        • Anonymous

          Hey Drew,

          yes correct. 2-8 grams combined EPA to DHA not really an issue. Just remember to keep your Omega 6 load as LOW as you can and you will be fine.
          Your plan is on the money, go for it.

          In terms of Intermittent Fasting, I have plenty of thoughts! It is a useful tool, but not the be all and end all, and in some case can be very counter-productive. I will post on this in an upcoming post.

          Appreciate your support and feedback mate!

          Cheers, C

          • Drew

            Thanks again for everything!

            Look forward to all of your future posts.

            You’ve gained the trust of a customer for life.. appreciate all you do!

            Take care,

            Drew

  • Kajun Girl

    Isn’t coconut oil a saturated fat that isn’t suppose to be a good fat. I am ready to start plan waiting on greens to arrive in mail, but I’m confused on the oil. Thx

    • Anonymous

      Hey Kajun Girl,

      YOU ABSOLUTELY Need to keep reading in this series. Please go to christhekiwi.com/start-here/ and read the lot, i think it will answer your question. Cheers. C

    • FlyboyIL

      Kajun Girl,
      There is a lot of misinformation regarding coconut oil. Yes, coconut oil is high in saturated fat, but that is not necessarily bad. Read this article that helps to set the record straight on coconut oil. http://articles.mercola.com/sites/articles/archive/2001/07/28/coconut-health.aspx

      • Anonymous

        Hey Kajun girl. There is a lot of mis-information about saturated fat in general. Coconut oil is an excellent source of MCTs (medium chain triglycerides) which are rapidly and economically absorbed by the body, and provide a host of health benefits. Excellent PREMIUM fuel for humans, with no real downside. Further coconut oil is very stable even at high temperatures, which makes it ideal for cooking. I recommend you read through the list on christhekiwi.com/start-here/ which covers it in more detail. (or sign up to the newsletter if you are not yet on it) and keep an eye on your inbox.

        Thanks Flyboy!

  • Lannan

    Hi Kiwi, I just got my greens in the mail and am going to start the program tomorrow! Quick question, should I use the weight I am at currently (3oo lb) or my target weight (225) for the daily intake? Also, I was reviewing the label on AG and should I be taking a double dose because of my size? Thanks :)

    • Anonymous

      Hey Lannan,

      Go with your target size for the protein intake. I would take a double dose for sure at that bodyweight.

      Hope you go after it!

      Cheers

      Chris

  • aqua

    Can you purchase the athletic greens in Australia

    • Anonymous

      Hey aqua,

      Not at this stage unfortunately.

  • R Meek

    I am wondering if this way of eating is ok for my kids from a health point of view. They are not overweight & I would not want them to loose any weight but I want them to be eating as healthy meals as possible.

    • Anonymous

      Hey mate,

      YES absolutely the smartest way for them to eat. They don’t need to worry too much on the food order, but the food choices, absolutely.

  • http://www.facebook.com/people/Cindy-Morris-Saenz-Baltazar/100000853485890 Cindy Morris Saenz Baltazar

    Great read and I love your “Food for Fat Loss, 30 days to a happy healthier self” I talked to my husband about it and he (I can’t believe it ) is willing to go on it with me! A couple of questions though. One: I am a little confused when you say after proteins, good fats (this is the part that I don’t understand? Do you mean make sure you had enough good fats from your protien or eat some good fats?). Second: About your Athletic greens, they sound great! My question is that I have IBS and take a solution drink called “Cleanse Rx” to help me go on a regular basis every day and am thinking of switching to the Athletic Greens instead to help with this problem for I think I read something on it helping in this area. Is this true? Because if it is I’ll switch right away! I also suffer with ADHD (Attention Deficite Hyperactive Disorder), Depression and Anxiety for which I take medication for. I was wondering if the Athletic Greens would interfere with that at all? Thanks for any information you can give to me on my questions; it will greatly be appreciated! Also one more thing: where can you find grass fed meat to buy? Thanks again, Cindy

    • Anonymous

      Hey Cindy,

      Welcome. I recommend you talk to your doctor about any potential contra-indications with your meds and Athletic Greens. I don’t forsee any problems, but I am still going to ask you to do it please.

      Re the actual problems, this EATING plan will absolutely help with IBS (the AG will help), and the ADHD for sure.

      You remove the sugars, and the gluten, and the other anti-nutrients that get kicked out on this eating format, and watch what happens to your ability to concentrate.

      Off to the doctor please :)

      As for grass-fed meat, try your local farmer’s market, your local whole foods (which will be expensive), or else online via uswellnessmeats.com
      also try looking on

      localharvest.org
      eatwild.com

      Cheers!

      C

      • http://www.facebook.com/people/Cindy-Morris-Saenz-Baltazar/100000853485890 Cindy Morris Saenz Baltazar

        Thank you Chris for that was a lot of help! I have already decided to purchase the AG and am sure will be feeling a lot better! My husband and I are starting the Food for Fat Loss diet this Thursday and I myself can’t wait for those results for my problem is not eating enough cause of our work schedule and for the mere fact that I am just never that hungry. Now my husband will love it for the mere fact that there is a lot of protien ( he loves beef ). His only problem and mine as well is snacking: He snacks all the time, day,night and middle of night. Me I get a 10 minute break at work and would usually eat a banana w/nuts, but that is out so what are we to do? I am hoping since we’ll be eating more that we won’t need the snacks; won’t be hungry for them. If you have any suggestions…please even if it is no snacking at all. Will let you know how we do after the 30 days. Thank you for all of your great information on losing the FAT! Will be in touch, Cindy and Cheers back at you!

        • Anonymous

          Cindy,

          Over time you will find your desire for snacks drops dramatically. The protein and fat are for mor satiety inducing than sugar/insulin yo yo’s and that over time avoiding food that has been designed with addiction in mind will make it easier to just go without.

          in the short term, every time you “must have” a snack, then just eat EXACTLY according to the FFFL guidelines, until you are full. Snacks are meals for the purpose of this program.

          I think you will find that the time between snacks starts to stretch out a bit. That is all good.

          I hope you both REALLY go after it.

  • Catherine

    Hey Chris – I just wanted to update … I was able to do this for 12 days with no cheating except 2 very small glasses of wine during that two weeks. The yogurt cravings overwhelmed me though. I kept track of my pH and my body went from alkaline to acid during those 12 days. Not bad … 7.1 > 6.9 but for me that is very bad. I have chronic Epstein-barr virus and strep infections that I work with (just recently diagnosed finally). Fermented dairy products really help my body so I think that is why I had such cravings (acidopholis (sp) does help but not all the way). EBV takes a heavy toll on the gut too, which is probably why I have had a hard time with the AG and gas.

    The downside of this for me was it threw me out of balance (I was delicately poised anyway) and I really have to eat to solve a health problem right now, not to lose weight.

    The upside … I HAVE been getting compliments and even 12 days did something awesome for my physique and my energy levels are way higher despite the health challenges (taught a Group Power class this morning then went to the clinic b/c I have strep again).

    So, my takeaway here is that I will be limiting my fruit and dairy intake to 2 servings early in the day and focusing on a slightly different macro balance of veggies first (for alkalinity) and consuming excellent quality whey protein to supplement protein. LOTS of fish oil, double my AG, and stick to eggs, chicken breast, and light fish mostly, adding coconut oil and butter. Ousting grains will help with my weight loss efforts, but I find great value in my miso and seaweed. If I really crave potatoes or sweet potatoes … I will eat a little bit — knowing that I may be working WITH my body but AGAINST fat reduction.

    What I learned is that this plan is a RESET button for me. I no longer crave chocolate or sugar and use less stevia. I have, what I feel to be, the answer to the SECRET on how to really lose fat!

    For the vegetarians out there — this is a WEIGHT LOSS PROGRAM … so if you love being vegetarian — from my opinion, stay that way. If you are looking for a solution to get rid of body fat, you will need to make some sacrifices and probably come off the veggie-wagon (but watch your pH).

    For people that have health conditions — Chris has provided a wonderful structure but you have to listen to what your cravings and your body is telling you!

    I think that health comes first, then weight loss.

    PS. Chris I think its really amazing that you post back so many comments to clarify things! Thanks for your dedication to helping people improve their lives.

    • Anonymous

      Hey Catherine,

      Thanks for the comment. I am pretty surprised at this, where were you measuring the acidity? Saliva?

      The place where it COUNTS is at the kidneys. Renal acid load is how it is stated, and meat has been shown to not be acidic at the kidneys (assuming you have two working kidneys) and that fear is misguided. DAIRY is perhaps the most acidic thing you can eat on the planet (at the kidneys) so I would ditch that big time if you think you have some issue.

      I am not sure what the health issue is, but fructose is NOT going to help, DAIRY is almost definitely not going to help – if you were feeling a lot more energy eating this way, I would encourage you to go after it.

      With only a few exceptions, this eating format is EXACTLY the way I recommend most people eat for health, not just fat loss.

      Anyway mate, I wish you the best on your journey, hope you go after it.

  • Stephanyeisenberg

    Hey Kiwi. I started my healthy food choices about a year ago, and just recently found you, thank you for being there for us! My husband has just joined the band wagon this year. We have spent the last month clearing our house of all the horrible things he has been consuming, and trust me, it has been a HUGE undertaking! We have started the AGs and love it. We are planning a purchase of the fish oil as well, but finances are tight. Anyway… We are trying to go all grass fed and free range everything, and are gearing up to take the 30 day challenge at the end of the month, going through the end of Feb. I do need help in planning some things though… You see, I am a Flight Attendant, and spend 3-6 days straight flying from city to city with hotel stays every night. Can you imagine how difficult it would be to eat right, when airports and hotels are your only options? Suffice to say, I’m not even going to try! I want to pack and bring all my food with me, do you have any good suggestions on how I should prepare for this?

    • Anonymous

      Hey Stephany,

      Great work on the commitment. I would start NOW and go until the end of Feb (or longer) but maybe I am just being pushy.

      For your job:

      treat the times between healthy food options as a great challenge – and just DON’T EAT. Then eat to your heart’s content when you can eat again. This is great, aligns itself with our ancestral eating patterns, may actually lend itself to faster fat loss….and I don’t have a problem with it at all. Just keep those food CHOICES on the money.

      Other than freezing pre cooked foods to take with you, if you get sick of that I wouldn’t worry too much if you are on the road and have to order grain-fed meat choices. Still eating the FFFL way can be done on the road, no problem, there is no excuse to come off the rails (but if you do, just get back on, that is key).

      Just go back to your superior grass-fed food choices when you can, ask for grass-fed in every restaurant you go to (the more people who do this the better) and you wil be rocking.

      Hope you guys go after it! and don’t worry about the AG or the fish oil if
      cash is tight. Food is first by a long way and I would rather you spent
      your money on the chow.

      Kiwi

  • Sunil

    Hi Chris,

    I am uncomfortable in eating so much meat as I have been following a mainly vegetarin diet recently. . I get my protein sources from lentils, quinoa and nuts. I also have a flaxseed oil, cottage cheese smoothie with rice milk, nuts and strawberries for breakfast. The cottage cheese loses it’s dairy when blended thoroughly with the flaxseed oil and I get plenty of omega 3 and protein with this shake.

    Why do you recommend so much meat in order to lose fat? Is a vegetarian diet not able to help us lose fat even if we are getting enough protein sources? I would be more comfortable eating meat and eggs occassionally, not at every meal as you suggest, and switching back to a mainly vegetarian diet of lentils, dahls, naans made from gluten free flour (do these interfere with fat loss and health?) raw vegetables, avocados, nuts etc..I am not sure why you advise against nuts as they are healthy source of fatty acids and protein.

    Is eating meat occassionally still a feasible approach to fat loss?

    Whatever the case, I want to avoid gluten and dairy like the plague. Any ideas with dairy?

    Thanks.

    Sunil.

    • Anonymous

      Hey Sunil,

      If you have a search of the comments you will see my answers to some of the other vegetarian questions.

      What is the problem that you have with meat?

      I recommend meat because

      1) we evolved and are designed to eat it, meat provides the best proteins and fats on the planet
      2) yes, eating meat is good for us
      3) eating a diet with a macro nutrient higher in protein, higher in fat, and lower in carbohydrates lends itself to FAT LOSS, especially in a population that is metabolically deranged, such as ours

      Hope that helps!

      C

      • Sunil

        Hi Chris,

        I started a mainly vegetarian diet recently as we are not allowed meat in the house for spiritual reasons. I eat meat occasionally when I am out so this high intensity protein/ meat diet is not practical or feasible at the moment.

        Is eating meat ocassionally, say 2 or 3 days a week, still a feasible way to lose fat if I also increase the amount of protein options in a mainly vegetarian diet? What do you recommend?

        We all vary in our metabolic type so does that also determine what foods we are more suited to eat? I have also read that meat has a very acidic effect on the body so I hope that is balanced out with the alkalising effect of the Athletic Greens

        Thanks.

        Sunil.

  • Jay Forno

    Hi Chris,
    Great info! Thank you. This is dead on correct info and goes right along with the latest nutrition and fat loss science, especially from the low carb camp (why don’t they call it Right Carb?). I just finished “The Art and Science of Low Carbohydrate Living…” by Dr’s Phinney and Volek, and it’s like you, them, Gary Taubes, Mark Sisson, Robb Wolff, Dr. Eads, Atkins, Whole 30, Paleo, and Tim Ferris all come from the same place, or pretty darn close on most diet issues and fat loss (except your eating plan is much cleaner).

    Anyway, my question is about Stevia. I’m ready to pull the trigger and buy Athletic Greens, but I’ve heard that Stevia causes male sterility? I love to be healthy, but I still want to have kids some day. So what’s the scoop on Stevia? I’m sure many more potential customers have the same concerns and if anybody would know the true story, it would be you.

    Cheers, Jay

    • Anonymous

      Hey Jay,

      Thanks for a great comment, and good question.

      The studies in question on stevia looked at

      1) rats
      2) BIG chronic doses

      We originally started with no stevia in the formula at all. I liked it that way, most people did not. Stevia was added to the tune of 50mg (that is .050 of 1 gram, or a pin head) per serve and at that level i can absolutely utterly guarantee you that there is no evidence anywhere that stevia will cause male sterility. Against that there is plenty of research on the positive effects of stevia. One day in the future I hope to have AG large enough so we can spit out different flavours, but that is a long way in the future.

      Alcohol, where even small intakes can crush testosterone production, would be a bigger worry. I am not a fan of sweeteners in general (including natural ones) but i have a very savory palate!

      As the natural ones go, stevia would be the pick of bunch.

      Hope that helps mate.

  • Anonymous

    do you take the 4 Omega 3 fish oil capsules just one time in the morning or do you take it for lunch and dinner as well

    • Anonymous

      Hey mate,

      I recommend you take them mid meal, divided between your meals evenly.

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  • Dave

    Quick question, where does macadamia oil stand in the scheme of things? I have been using it and just started on the Food for Fat loss program and I am wondering if I can use it instead of buying coconut oil since I have it already.

    • Anonymous

      Hey Dave.

      Good question. Macadamia oil, definitely better than other vegetable oils, but still not open season they way I feel about coconut oil.

      Short version: use it occasionally with gusto, like you would with olive oil, but go with coconut oil or the other vegetable sourced oil choices for day in day out choices. Macadamia oil is pretty good stuff and can even be used in low-mid temp cooking. High temp keep it to animal fat or coconut.
      So use your bottle, or consider getting something else and then playing with the macadamia oil for fun and variety.

      Note: your macadamia oil should TASTE like macadamia’s if it is the good stuff.

      Cheers, C

  • Sueki

    Hi Chris, loving your blog posts but having problems getting the ideas to work for me.
    I started the Kiwi diet on Thursday lunchtime as a direct follow-on from the Ferriss Slow-Carb diet so I was already in ketosis. I used your advice of 1g of protein per pound of body weight (160). Egg and ham breakfast with beans (leftover from Ferriss 18g protein) 4oz wild salmon at lunch (29g protein) and half a rack of lamb (12oz) for dinner (88g protein) was super filling at 135g for the day and my morning weigh-in showed 1.7 pounds gone. Excellent.
    Friday I had 3oz steak and 1.5 eggs scrambled for breakfast (34g protein), 8oz shrimp plus 2oz salmon for lunch (63g protein) and a big Prime Rib steak for dinner (70g protein). Each meal accompanied by just vegetables or salad. I did have one glass of red wine in the evening. (167g protein for the day) But next morning my weight was up .2 pound.
    So I started thinking about how Ferris said tailor your protein to your Lean body weight – I knew mine as I’d had a Body Scan recently: about 100 pounds of lean and a staggering over 40% fat. That means I should only eat 100g protein a day – quite a difference.
    Saturday I cut down the protein to: 3oz steak plus scramble breakfast (9g protein), Cobb salad plus 2oz roast chicken at lunch (33g protein), then about 6oz cold chicken for dinner (50g protein). Total for the day: 92g) Weight went down by .4 pound. Better but not giving any sign of ‘getting ripped’. The next day was similar.
    My question is: what am I doing wrong? Shouldn’t the fat be just melting off me? I am being totally good about adhering to your rules, quality protein, good fat, organic greens. But I am not a young weight trainer – I’m much older and totally academic with just kettlebells and walking as exercise. Any ideas would be appreciated.
    Sue

    • Anonymous

      Hey Sueki,

      Tracking daily movements in percentages of pounds lost in a day is a VERY BAD idea and an extremely poor indicator of success in FAT LOSS. I recommend you THROW OUT YOUR SCALES asap. Nothing other than unhappiness awaits.

      Kiwi Two Cents. Get your eating sorted, leave the micro analysis out of it, and just go by how you look and feel. Muscle weighs 3 x more than fat by volume, you can retain different levels of water on different days, hormone states, sleep, salt intake, fluid intake, all can impact your body weight.

      Track body FAT with a weekly or monthly assessment, but not WEIGHT, ok? :)

      On to the food. I would treat the gram of protein per lb of bodyweight as an indicator only. In terms of your food choices, CHICKEN is not an ideal protein, it has almost no FAT. You need to make at least two out of your three meals each day either one of a grass-fed ruminant (cow, lamb), a wild caught game meat, or salmon. This will give you a much better fat profile, and the meat is better for you regardless. Make sure you check for fats each meal. Remember, the protein guidelines are only a tiny part of it.

      Keep an eye on your inbox for the next couple of follow up emails on Food for Fat Loss as I go over this.

      In the interim, just eat to SATIETY, 80% full with your protein source, check for fats, then fill up on veges as per the instructions. Make sure you are sleeping really well (read my Cortisol post), then start mixing up your exercise. It will happen.

      Hope that helps.

      Chris

    • Anonymous

      Hey Sueki,

      Tracking daily movements in percentages of pounds lost in a day is a VERY BAD idea and an extremely poor indicator of success in FAT LOSS. I recommend you THROW OUT YOUR SCALES asap. Nothing other than unhappiness awaits.

      Kiwi Two Cents. Get your eating sorted, leave the micro analysis out of it, and just go by how you look and feel. Muscle weighs 3 x more than fat by volume, you can retain different levels of water on different days, hormone states, sleep, salt intake, fluid intake, all can impact your body weight.

      Track body FAT with a weekly or monthly assessment, but not WEIGHT, ok? :)

      On to the food. I would treat the gram of protein per lb of bodyweight as an indicator only. In terms of your food choices, CHICKEN is not an ideal protein, it has almost no FAT. You need to make at least two out of your three meals each day either one of a grass-fed ruminant (cow, lamb), a wild caught game meat, or salmon. This will give you a much better fat profile, and the meat is better for you regardless. Make sure you check for fats each meal. Remember, the protein guidelines are only a tiny part of it.

      Keep an eye on your inbox for the next couple of follow up emails on Food for Fat Loss as I go over this.

      In the interim, just eat to SATIETY, 80% full with your protein source, check for fats, then fill up on veges as per the instructions. Make sure you are sleeping really well (read my Cortisol post), then start mixing up your exercise. It will happen.

      Hope that helps.

      Chris

    • Anonymous

      Hey Sueki,

      Tracking daily movements in percentages of pounds lost in a day is a VERY BAD idea and an extremely poor indicator of success in FAT LOSS. I recommend you THROW OUT YOUR SCALES asap. Nothing other than unhappiness awaits.

      Kiwi Two Cents. Get your eating sorted, leave the micro analysis out of it, and just go by how you look and feel. Muscle weighs 3 x more than fat by volume, you can retain different levels of water on different days, hormone states, sleep, salt intake, fluid intake, all can impact your body weight.

      Track body FAT with a weekly or monthly assessment, but not WEIGHT, ok? :)

      On to the food. I would treat the gram of protein per lb of bodyweight as an indicator only. In terms of your food choices, CHICKEN is not an ideal protein, it has almost no FAT. You need to make at least two out of your three meals each day either one of a grass-fed ruminant (cow, lamb), a wild caught game meat, or salmon. This will give you a much better fat profile, and the meat is better for you regardless. Make sure you check for fats each meal. Remember, the protein guidelines are only a tiny part of it.

      Keep an eye on your inbox for the next couple of follow up emails on Food for Fat Loss as I go over this.

      In the interim, just eat to SATIETY, 80% full with your protein source, check for fats, then fill up on veges as per the instructions. Make sure you are sleeping really well (read my Cortisol post), then start mixing up your exercise. It will happen.

      Hope that helps.

      Chris

  • Christhecanuck

    Hi Chris,

    Great post, thank you. I have a question with regard to beans and legumes. While I understand your aversion to them because of some of the proported ‘anti-nutrients’ (lectins, etc.), are there not some redeeming quality to these (provided hat they are soaked, washed and cooked appropriately) foods, such as protein, minerals, fibre and low-GI carbs (with the exception of soybeans of course).

    Please don’t mistake my question as an argument, I am seriously interested in having my opinion changed in lig of new knowledge if it is healthier to eliminate them. Thanks in advance for your answer and keep the great information coming!

    • Anonymous

      Hey mate,

      3 things: 1. sugar content and total insulin load, 2. lectins and anti-nutrients (most important for me) 3. the sugars and their influence on bloating and gas.

      Heavy soaking and washing has shown to reduce the anti-nutrient qualities, but not remove them. My vote is this: go 30 to 60 days, with ZERO (especially if really after fat loss) and then add them back in and see how you feel.

      Forget the protein content of beans vs animal sources. I recommend removal then coming back and see how you do.

      I am going to post eventually on why i not only don’t like beans very much, but also why i moved right away from cheat days that included gluten.

      Thanks for the question though mate, keep them coming.

      C

  • Dianat50

    Chris, what about Krill oil? I keep reading that it is better than fish oil. What do you know about krill oil?

    • Anonymous

      Hey mate.

      Post on this one coming up soon. I will explain why i voted for FISH OIL when the time came for our company to chose one or the other.

  • http://www.facebook.com/profile.php?id=60001083 Peter Barrett

    Hey Chris the KIWI,
    I came across you in Time Ferriss’ 4HB and havent looked back since! you two have been huge inspirations in how i choose to eat and what i put into my body and i am very vocal about it with the people close to me and offer as much of the knowledge i can to those around me. Both of you guys write to the same audience or close to the same audience, fat overweight americans….well people in general, but i know were the fattest and laziest on the planet :-) . I AM NOT ONE OF THOSE PEOPLE! I am an MMA fighter, constantly training and constantly watching my food intake i train 5-6 days a week for 2 and sometimes 3 hour sessions whether it be strength and conditioning followed by Muay Thai or BJJ etc. You touched upon Athletes above but i really want to know how you would advise a highly trained mma fighter to eat all the time in a rigorous training regimen … sometimes i struggle with my nutrition when not preparing for a fight and even when i am preparing. I know living at home with my family and many little brothers and sisters puts certain temptations in front of me like cookies chips and snacks and have a pretty good grip on my self control. i am just on a never ending quest for the cleanest *easiest* diet that will sustain my energy levels all the time. My current diet is based around the 4HB chapter the LAST MILE where i eat 4 ounces of protein, usually chicken during the day and steak at night, every 3 hours supplemented with 30 almonds or 2 tbs of natural peanut butter where un blanched peanuts are the only ingredient, and some green veggies, broccoli and spinach and kale are my go to. I fight at 155 and try walk around at no more than 170-175 i would ideally like to walk around at 165 and any advice would be greatly appreciated.

    Much Thanks,

    Slippery Pete!

    • Anonymous

      Hey Peter,

      Thanks for your comments mate, appreciated. I am going to post on the recommended evolution from the Food for Fat Loss approach for athletes. Basically, I would eat the F for Fat Loss way, but post workout, eat 100-200 grams of carbs in the form of tubers. If you are not currently ripped, I would consider eating Food for Fat Loss for a while, as given here, and dropping your training volume right back. Basically, from there, once lean, you skip the food order, keep the ingredient choices the same, and start adding in smart carb choices post workout to help fuel performance, but you do it once already lean.

      I would cut RIGHT back on the almonds and the peanuts (Omega 6 load) and get your fats from clean animal sources.

      Try the Food for Fat Loss recommendation given here, eat as much as you want, then start playing with post workout nutrition. (both the first meal and sometimes the second meal post workout)

      Hope that helps.

      • http://www.facebook.com/profile.php?id=60001083 Peter Barrett

        cheers! thanks for the info Ive increased the frequency of my greens supplementation and fish oils and have already noticed a difference! i look forward to reading your third installment tonight!

  • Ali

    Hi Kiwi:
    I’m not sure if anyone has asked about this yet, but I am a vegetarian, and have been for 27 years (since I was 10). I don’t see any option for protein for me except eggs. I do eat organic free-range eggs (4 every day for breakfast, at least), but without being allowed cottage cheese and/or whey protein, it would be impossible for me to get enough protein (legumes as well). I am a lacto-ovo vegetarian, so I do eat dairy and eggs. I have considerably cut down on the dairy in the last 6 months & gave up my ice cream addiction. :-)

    Would love your thoughts on how to make this work for a vegetarian. The protein that I use is Prograde Protein, which has no sugar in it, but it is whey. I also use their (Prograde) EFA Icon for Omega 3s.

    Love the Athletic Greens – drink them every day. Keep up the good work.

    Ali

    • Anonymous

      Hey Ali,

      It is hard – since the eating plan here is basically a mod protein, med to high fat, low carb way of eating.

      I recommend you down eggs like crazy. Take full fat un processed dairy as required, and consume 40 grams of BCAA a day.

      Protein shakes post workout only. At some point, I would want you to come off Dairy 100%, at least for a while, to see how you go.

      I might give a post on this, since i am getting a few requests for this.

  • Justineatkinson

    Hi Chris, this is awesome! One question, in your list of nuts above, did you mean to write almonds, and not macadamias twice? I really hope so as I love almonds! I’ve been eating like this since Xmas and reckon I’ve dropped at least 4 kegs already whoop!!! Justine The Kiwi!!!

    • Anonymous

      Hey Justine! Welcome!

      6 nuts TOTAL per day. Walnuts and macadamias better than almonds. Brazil nuts ahead of the almonds too. But whatever you chose, almonds, whatever, 6 nuts. Go after it!! :)

  • Anonymous

    One more thing…Can you explain the ‘check for fats’.? Still not 100% sure on this.
    Many thanks
    Shyama

    • Anonymous

      Hey mate,

      I am just saying that ensure you have plenty of quality fats in your meal.

      Grass fed steak, salmon, you are good to go.

      The other foods i mentioned above you may need to ADD in some form of fat, using the recommendations given here, to get your fat intake right.

      Hope that helps.

      C

  • Anonymous

    Hi Chris
    Will athletic greens and your fish oil be available in Australia?
    And can you use lemon juice eg on the kale?

    • Anonymous

      Hey mate,

      not in the near future – we made the decision to focus on one market, and europe will be next.

  • Just me

    Hi Chris,
    I am very interested in your Food for Fat Loss plan, however I don’t know how I would be able to get 250 to 300 grams of protein a day. Did I miss something or is this plan not really feasible for someone with such a considerable amount of weight to lose?

    • Anonymous

      Hey mate,

      If you are carrying a monster amount of weight then just focus on the food order for now. We could play with a number, such as estimated lean body mass plus 10% x 1 gram of protein but that is your call. This eating format works a treat so I invite you to go after it. Cheers, C

  • Anatoli

    Chris,

    How about using Krill oil instead of Fish Oil? There are some solid scientific data showing that Krill Oil is more beneficial?

    Thank you

    Anatoli

    • Anonymous

      Hey mate.

      The data is almost always presented by people SELLING krill oil. I wrote a review on fish oil vs kill oil, will be coming up soon. I have a differing view, based on DHA/EPA. Cheers, C

  • A Rod

    Do you believe milled flax seed is a viable option for the Omega 3′s? 2 tablespoons contains 2.8g omega 3s, 800mg omega 6, and 4g fiber (0 net carbs)

    • Anonymous

      Hey Rod. No. You don’t want the n6 in any kind of volume. A little bit, no worries at all (variety is fun, including in seeds), however loading them up is not a good idea. Far better absorption of the n3′s in fish oil. If you want a vegetarian source then look to some algae – but be aware that you will get very little of it inside you. Fish Oil the way to go if looking for supplemental DHA/EPA.

      • Stephanyeisenberg

        I’ve been hearing a lot of buz about using chia seeds for omega 3 oil intake. What is your take on them?

        • Anonymous

          Animal sources for Omega 3. Fish oil being my supplement of choice if seeking a supplement. Seeds = high omega 6.

  • Robincarternoble

    Hi Kiwi!
    On the diet and finding the increase in protien is causing constipation! Can I take metimucil (gluten free) or any other tips besides drinking more water? I already do that!
    Thanks, Robin

    • Anonymous

      Hey Robin. I would up your AG to 3 or 4 times per day for a week and see if that helps. It will take your body a little while to get used to it, especially if you have been eating grains for any length of time. Beyond that, you may need some higher dose pro biotics for a short course, and/or really load up the enzymes. Both are in AG, but sometimes people do need more. I think however that this will come right pretty quickly, got looking for options if it doesn’t.

  • Wendy

    Hi Kiwi,
    Thanks for being there for the next step on the journey. My trainer has taken me over the last year from a 155 lb, 55 yr old, work out once a week, think about going on that hike woman, to a 130 lb, total paleo, pilates 2x a week, strength training 3x week (with one set of sprints!) energized, strong woman. She introduced me to Robb Wolf, Lauren Cordain, Mark Sisson, and now you! I’ve been struggling with the last 5 lbs I want to lose, and now I know why. You guys all say the same thing. It’s those stinkin carbs. I had no problem giving up grain and dairy, love my grass fed beef (I’m an ex vegetarian), but giving up my fruit is abhorrant, but I guess I’ll have to suck it up and find a 12 step fruit program. Now to my real question. I probably missed it, but didn’t see anything in the blog about avacados. I love them, eat about 3 a week as condiment to other food. Is the carb content, 15g/per, too much for the 30 day happy meal? Bottom line is, I’m glad to be on this path, I’ve seen results and hungry (pun intended) for more. I’m looking forward to knocking out those last 5 lbs and that poufy little bulge. I’m looking forward to hearing what else you’ve got to say and just thrilled that there are so many others to learn from and play with! With warm regards, Wendy

    • Anonymous

      Wow! Wendy that is awesome! Way to go on your progress to date. Going forward I would ditch the scales, and just look at the bulge. Look to the cortisol post on this blog, as that is massively important and if you have major cortisol issues it will block your fat loss. I don’t have a problem with avocado for you if only a few times a week, ditch all other fruits though, and make the avocado post workout only, and you shouldn’t have a problem if you need to keep it in there. Let me know how you get on mate, if this doesn’t work after a month then you may need to look at changing a few things up, but don’t worry, I have plenty of ideas there, and to be honest, if you are fruitaholic and cut that WAY back it is likely what is causing the problem. Enjoy.

  • Anonymous

    Hey Catherine,

    Please see below.

    —-
    1 – I started lacto/ovo vegetarian because I was veggie for a long time and I really feel much better doing it so I went back to it. I would be willing to eat fish but free-range / natural is too expensive for my budget here in Arizona to eat too much of it and regular chicken and beef feel like it just sits in my gut forever. Can this be done by eating canned tuna and wild-caught salmon and shrimp for the majority of the food? What about Cornish Hen and Wild Turkey that we smoke at home?

    —–

    I highly encourage you to get back towards eating other animal sources of protein. Your life and health will improve.

    Eating too much canned food long term is not a good idea (BPA’s for starters). Short term and if chasing fat loss and budget is a major issue, go for it.

    You can do this entire set up with fish and fowl if you want to, but you will have issues getting enough fat in so I would add one of

    coconut oil
    grass-fed butter or ghee
    and rendered animal fat to every meal.

    personally I would rather you moved more towards eating a little bit of grass-fed beef or lamb every day and scale it up. SO MUCH easier. Keep cranking with the eggs. Dairy is out.

    —-
    2 – The oil supplement I use contains the following for 1 Tablespoon:
    12 g fat / 1 g saturated / 8 g poly / 2 g mono
    5200 mg Omega 3
    2350 mg Omega 6
    510 mg Gamma-Linolenic
    9070 mg Omega 9
    5-23 mg Lignan (SDG)

    How much should I take of above — or should I stop taking it and take something else ??
    —-

    Please throw it away!!! You are trying to ditch the omega 6′s. Fish Oil if you are going to take anything “omega”, more salmon if not. I am very biased, but I like the Omega 3 that we make at Athletic Greens – it is also very good value for money. Links are in the main post above

    —–
    3 — are the veggies (in your opinion) best raw or cooked
    —–

    for gut health – cooked. but i want you to eat them, so whichever way you prefer does not bother me if it means they get in.
    ——
    4 — you left out a lot of veggies … what about glycemic load of veggies — is there a “cap” for the glycemic number … I like the basic list here: http://www.southbeach-diet.inf… for reference only (not as a diet) … can you give guidance on which veggies on the list to avoid (I love raw carrots, peppers, and snow peas but are they ok for those 30 days) ?
    ____

    I really don’t want people to get too caught up in details on this, that is part of the key – simple broad strokes.

    Carrots and peppers fine. 10 carrots at a time not a good idea. Legumes out. Snow peas, snap peas, and string beans are generally considered exceptions. For now, string beans yes, all other legumes OUT.

    in terms of the GI index. Yes you can use that list – stick to the low and med choices (excluding the legumes) and I am not too worried at all. small amounts of carrot, artichoke no worries – tiny amounts of squash also no worries (if part of a salad medley) The tubers and big doses of squash are out for fat loss, but in for sports recovery once lean.

    —–
    5 — this sounds stupid (it really does) but I don’t really know what 75% satiety “feels” like … its easier for me to say 1/2 my plate is protien – 1/2 my plate is veggies and a salad with oil on the side … um any advice??
    ——

    Don’t feel bad mate, you are not the only one. Strangely enough, in my experience it is almost always women who say this, and almost all have in the past had some form of eating disorder. That may or may not apply here and is pretty much irrelevant, the important point is that most of them never get close in terms the protein and fat requirements to make this work.

    I don’t want that to happen with you.

    Typically in terms of satiety by plate proportions, it ranges from 1/2 to 3/4 meat, the other 1/4-1/2 vegetables.

    Because you don’t “know”, for the next 30 days, we will just make this easy – eat the protein/fat until you don’t want to eat any more, then have a mouthful or two of veges or salad. Keep salad dressing to a minimum. Do this until you start to know you are getting close to “i don’t want to eat any more” then stop when you are just short of it, and eat (now slightly more veges). Voila mate, you will be rocking :)

    —-
    Lastly … is 1 T raw apple cider vinegar a couple times a day ok to use .. it really helps with my digestion — the Athletic Greens give me terrible gas and bloating and the ACV keeps that from happening so much.
    —-
    This is fine with the low doses. I would rather you looked at taking some additional digestive enzymes with every meal since it appears you have some GI issues that may require more than the AG has in it to fix, at least over the short term.

    Cheers, C

    • Catherine

      Thanks for the AWESOME reply! Pea protien isolate is what bothers me lol so I just live with it :-) Your advice makes this all feel a bit less challenging.

      “Strangely enough, in my experience it is almost always women who say this, and almost all have in the past had some form of eating disorder.” << Extremely insightful — although it was 15 years ago, I did indeed go through an eating disorder! I would have never connected the two!!

      One more question: I teach an hour long weight lifting class (BTS/Les Mills style) … how can I best train for weight loss while still teaching? I plan on adding more walking/sprinting … but should I add more weight training? I've been doing the same type of programming since '06

      I am 5' ish @ 125-130 lbs / 25-27% bf and would like to drop 10-15 lbs & 7-9% bf
      Training for weight loss is like training for any other sport — its specific … and I never actually trained for losing body fat before so thanks for all your help and I hope this helps someone else!

      • Anonymous

        Hey mate.

        Very common. Glad you have moved past it, many women don’t, and it can be VERY frustrating.

        How many days a week do you teach the class? You need to schedule your volume and training load around it, sprinting will definitely help, walks outside will make you happy, but after doing the same type of programming for 6 years, don’t you think it is time for a major shake up?

        I recommend you scour the net for something new in the training department that you have always wanted to try (ideally something with some intelligent progression built in to it) and go after it.
        :)

        C

        • Catherine

          Great advice !!! Nothing changes if nothing changes.

          I noticed a lot of veggie-eater comments … not sure if it helps but honestly just taking the transition slow into animal-based protein is key for me. Starting out with 50/50 % mix of veggies with organic butter and fish cooked with coconut oil and consuming the omega 3, 5 mins before I eat has helped so far to cut cravings for dairy, beans and grains. I tag on a salad with a bit of healthy oil at the end if I am still hungry after 15 mins post-meal.

          I also noticed a mention of people who eat very little and have a high BF content. Many of my overweight friends complain about that!!

          One of my tricks is to have nibblers ready to go … mini plates or ziplocks set out each morning with bitesized munchies (shrimp and raw broccoli in my case) that I set out on my counter top. I nibble on those between “meals” instead of m&m’s now lol.

          I am taking the training slow too. I only teach 3 lifting classes now, so I am adding a nice progressive split HIIT program of 25-35 mins 4x week with weights, yoga 3x week and some walking each day — getting back to mountain biking, bootcamps, and KB soon :-) I know if I jump in too fast, I will either burn out or injure my self.

          Now to be able to ditch my Zevia and sugar free gum … lol!

          • Anonymous

            Mate, sounds like you are rocking with your plan!

  • Catherine

    Hi! I need a bit of help.
    1 – I started lacto/ovo vegetarian because I was veggie for a long time and I really feel much better doing it so I went back to it. I would be willing to eat fish but free-range / natural is too expensive for my budget here in Arizona to eat too much of it and regular chicken and beef feel like it just sits in my gut forever. Can this be done by eating canned tuna and wild-caught salmon and shrimp for the majority of the food? What about Cornish Hen and Wild Turkey that we smoke at home?

    2 – The oil supplement I use contains the following for 1 Tablespoon:
    12 g fat / 1 g saturated / 8 g poly / 2 g mono
    5200 mg Omega 3
    2350 mg Omega 6
    510 mg Gamma-Linolenic
    9070 mg Omega 9
    5-23 mg Lignan (SDG)

    How much should I take of above — or should I stop taking it and take something else ??

    3 — are the veggies (in your opinion) best raw or cooked

    4 — you left out a lot of veggies … what about glycemic load of veggies — is there a “cap” for the glycemic number … I like the basic list here: http://www.southbeach-diet.info/low-carb-vegetables.php for reference only (not as a diet) … can you give guidance on which veggies on the list to avoid (I love raw carrots, peppers, and snow peas but are they ok for those 30 days) ?

    5 — this sounds stupid (it really does) but I don’t really know what 75% satiety “feels” like … its easier for me to say 1/2 my plate is protien – 1/2 my plate is veggies and a salad with oil on the side … um any advice??

    Lastly … is 1 T raw apple cider vinegar a couple times a day ok to use .. it really helps with my digestion — the Athletic Greens give me terrible gas and bloating and the ACV keeps that from happening so much.

    • Anonymous

      Hey mate. I replied to this above. Please take a look.

  • Just Wondering…

    Is there such a thing as too much fiber or too much fat? I am a small adult female (22 yrs old, 5 feet tall, weigh less than 100 lbs) and I get anywhere from 100 – 105 g protein, 35 – 45 grams of fiber and about 110 – 120 g of healthy fats (omega 3, grass-fed butter, coconut oil, grass-fed/pastured meat fats) in a day. However, I do have constipation sometimes and recently got an endoscopy that shows I have some erosive gastritis.

    Have you ever heard of anyone having issues such as these following this type of diet? My mother keeps telling me I need to eat carbohydrates like bulgar, wheat, pasta, etc. but I hate the texture and the health-killing benefits of grains in general. I am currently underweight, however, and was wondering if it’s possible to GAIN weight on the healthy diet you outlined. I try to eat yams and bananas in the morning around exercise to increase calories and eat roughly 1800 – 2000 calories a day. I stopped exercising more than 3 days per week as well, but do HIIT for about 25 minutes when I do.

    • Anonymous

      Hello mate.

      Yes there is. Generally though with too much fat people just void it. Where is the fiber coming from? Fluid intake? Are you drinking enough water?

      Are you taking Athletic Greens? I ask because I think that a daily mix of pre and probiotics and digestive enzymes would probably really help you. You may even need to get more than those in AG for a short period of time before dropping back down.

      It is possible to put on lean weight eating in the format I have here, very hard to put on fat weight. From what you have told me I think that you need to stop the HIIT as your exercise module and move to some smarter programming if you are looking to add some muscle. I would try Show and Go by Eric Cressey on the 3 day version. Let me know how you get on mate. C

      • Just Wondering

        I do drink at least 10 glasses of water a day if not more. The fiber comes from fruits and vegetables like spinach, kale, tomatoes, oranges, apples, avocados, etc. I do take AG in the morning every day as well for the probiotics and have dried things like sauerkraut for the good gut bacteria, but cabbage isn’t good for bloating, etc.

        Is there any suggestion you would have for eating following your recommendations while having gastritis? It doesn’t seem to allow for a high fat diet or too much fiber, so I’m confused on where to get my calories from. :/ Too much of any macronutrient (protein, fibrous carbs like veggies/fruits, or fats) doesn’t seem to be ideal in terms of overall health. I don’t want to overdo protein either.

        • Anonymous

          Hey mate,

          Do you have an issue with bodyfat right now? This type of eating plan – which is basically a paleo based plan with enforced macro nutrient ratios – is set up for fat loss.

          There are SO many things that could be happening here and this is the last i will write on this one as i am not a doctor. Try the below and if anything persists please go chase up a good doctor.

          Gastritis is inflamation of the stomach. It could be along the lines of an ulcer (in which case anti-biotics can sometimes help and go and see a specialist)

          From the sounds of what you have going on, you may have a stomach acid deficiency – so you may need to really dose up with digestive enzymes that include betaine HCL – which could mean the protein is not being digested properly, which would lead to it putrifying in your stomach and causing problems with your stomach lining.

          Similarly you could be having problems with the gall bladder and fat digestion.

          So play with dropping your FAT and or protein intake way down (just eat tubers such as yams and sweet potatoes) and try cycling through different macro nutrient ratios of (clean) protein, fats, and carbohydrates.

          You may want to try taking some betaine HCL with each meal, and some additional digestive enzymes. You can get these in any health foods store.

          You may also need to start playing with a more aggressive elimination approach to see if something you are eating (tomatoes, coconut oil, avocados for example) could be messing you up. Further you could have issues with raw food in any number of ways, so cook the daylights out of veges, eat meat in stews and soups, and see how you get on.

          Hope that helps mate.

          C

  • Ed_nolan

    Hi,
    Two things, First how about your thoughts on Krill oil. Second, I’m 49 and about 50lbs over weight. My 2 athletic sons worry about me. Is there anything I should do differently based on what I hvae read here because of my age?

    • Anonymous

      Hey Ed,

      Other than start sooner rather than later? Nope. Go for it. Krill Oil musings I have a plenty and will be coming up in another blog post. Cheers. C

  • Prasad

    Hi Chris,

    Cheers for the repost. Absolutely love this article and have been linking friends and co-workers to it. I have a few questions I was hoping you might be able to help with.

    1. “Work up to 2-3 grams of combined DHA/EPA per meal” – Is this right? Per meal or per day as it states below
    this sentence in your article?

    2. I’m doing only body weight training for the next couple of months while I recover from a knee injury.

    I’m following a program called Convict Conditioning with the primary goal of strength. It’s been great
    so far, however it doesn’t do much in terms of fat loss. I have flab that I’d like to get rid off my belly in
    particular. What would you recommend for that?

    I’ve been following your rules for fat loss for some time now and will be going extra strict with it for the next
    30 days. Will definitely let you know how it goes. Once again..great article; like all your others!

    • Anonymous

      Hey Prasad,

      Thank you mate and thank you for sharing the article with friends and co workers.

      1. Yes, that is per meal for a month.

      2. The real key to fat loss is diet. I would also add you need to get plenty of sleep (see the Cortisol post on this blog) and strive to get more sun exposure daily.

      To whit: nearly any program is going to work for a while then have the results taper off unless you incorporate some smart progression and change things up once every 3 or 4 weeks or so. I recommend that it is time for something new mate. :)

      Super strict for 30 days mate, let me know how it goes.

      Cheers, C

  • Michael

    Chris – i’ve let myself become a couch bum! Yep, gained loads of weight (210 lbs) and don’t have the energy to pick up the remote control. Okay, I know your response, get off your lazy ass – and I have. I’ve ordered Athletic Greens and have started my daily fitness program. Nothing fast but at least I’ve started. I’m 58 years old and can’t stand the fact that I’m always tired – physical blood work is perfect. Any comments you have to help an old man get back to somewhat normal health would be appreciated. Damn, I’ve put this off too long…
    Peace mi amigo!

    • Anonymous

      Hey Michael. Thanks for sharing your story. Let’s try this.

      1. Set yourself a 30 day challenge to adhere to the Food for Fat Loss guidelines in the post. Food really is first. 30 days. Make sure you read all the follow up posts.

      2. Don’t go crazy on some new exercise program and then drop off it. (Do you weigh 210 lbs or did you put on 210lbs?). I would rather you did two or three short weights workouts and then walked for 30 minutes a day on every other day. If you can afford it, signing up with a good personal trainer even once or twice a week is a great way to get back into it, while holding yourself accountable and not getting injured.

      3. Attach some pain to NOT achieving 1 and 2. I like the the stikk.com approach for most people.

      4. Make it a part of your life mate. The more social, the better. That is where a good local gym can come in, get someone you like to go on the walks with you and do the 30 day challenge together.

      5. Enjoy it. You can do it mate, too many people think there is some massive pain they have to go through to get this process rolling. It is just not the case. The pain is in not doing it. Just start mate. 30 Days. Now go after it!

  • August

    Hey Chris,

    Great blog- but I do have one question for you. I drink (and love) Full Strength Nutrition Shakes every morning immediately following my serving of Athletic Greens and they have been working out great for me, but it does go against your “no meal replacement” formula. I am also on the auto shipment program so this would back me up for a complete month with the product. Will the one shake a day really mess up the whole formula if I eat every other meal as suggested besides breakfast? I am not against taking a 30 day break to give it a shot, but I would hate to give up my favorite breakfast shake. I’m new to your blog so maybe you are not a fan of full strength to begin with. Thanks in advance.

    August

    • Anonymous

      Hey August. Thank you, and welcome. The blog is new, so I hope you enjoy it, I am wide open for feedback. I would ditch the shake for the full 30 days. Then add it back in if you desire and see how you go. Better for fat loss this way in my opinion, and better for testing for any allergies or reactions (that you may not know you have) too. If their Autoship is as easy to use as ours, then you should be able to pause it for a month or more at any time with one email. Hope that helps, and hope you go after it for the full 30 days, it works! Cheers, C

  • Barb

    Hi Chris?

    I have heard of the benefits of CLA Tonalin. What do you think of it?

    • Anonymous

      Hey Barb, CLA is good stuff, most highly present in the diet in beef fat, and if you eat dairy, in grass-fed butter. I would recommend you get your CLA from those sources. For the next 30 days, grass-fed cow ahead of the butter – you don’t need to supplement with it unless a vegesaurus, ESPECIALLY if eating according to my guidelines here. Cheers, C

  • Rob

    Hey Kiwi,

    I am curious…

    In previous posts, you recommend MUCH higher doses of Omega 3′s for the first 30 days as an intervention and in this post, the dose is significantly lower.

    Please explain…

    • Anonymous

      Hey Rob,

      Great question. A few reasons for the change:

      1. SCIENCE is showing that beyond a certain point, saturation occurs and you simply exceed the ability of the cells to suck in the DHA/EPA. In other words, while it works a bit and it is a smart idea to have more Omega 3′s in the diet than the standard American diet, simply just pounding more in cannot force the process of reversing inflammation to go any faster. Further, long term high dosing can lead to the potential oxidative problems, especially at the liver, if we end up with very high levels of ALL polyunsaturated fats (yes, including DHA/EPA). So, my top level guidelines, even short-term for people starting out came WAY down.

      It is becoming more and more obvious that massive limiting the Omega 6 load is in fact, the more important part of the n3:n6 picture. Don’t get me wrong, there are still a TON of health benefits to regular sufficient consumption, but the super high doses no longer appear to be supported across the board, and there seems to be enough science suggesting that big dosing (especially long term, see 3 below) may not be a good idea at all.

      How much DHA/EPA to supplement with becomes the next question.

      2. I STILL think that increasing DHA/EPA intake can assist with inflammation, but we know we don’t want to take it too far. I know this from reading, and from my own experience with clients. The devil is in the dose. I can still find a LOT of science that backs up far higher than baseline doses, which is why i give a 30 day recommendation here at the 4-8 grams combined EPA/DHA per day. This is still a tiny bit higher than some people recommend, and a great deal lower than some others do.

      More science will show if this is right or not, or if it needs to be slightly higher/lower. The fact remains that short term slightly higher dosing along the lines I gave her definitely makes any inflamed bits (gums, joints etc) still feel almost instantly better, like they did with the older, higher doses, but at a far lower dose. This seems a safer bet to me.

      3. WAY too many people took those short term guidelines and ran with them….. and ran with them… and ran with them…. which shocked me. I hadn’t published those guidelines publicly before, until I started sending newsletters reserving it for people I was dealing with personally and I was shocked (and am still shocked) by how many people thought that if 4 weeks a 20 grams say was good, then 12 weeks at 20 grams was better, or 10 weeks at 100 grams (yes, I am not kidding) was better still. Further there were people who thought that they could go and swill something massively high in Omega 6′s and it would all be fine if they just kept the Omega 3 loaded up in excess of the Omega 6 intake. That is not the case, and never was, limiting n6 load is number one. Intervention means just that, so to be honest, regardless of where the science takes us, I would not publish those recommendations again for what I call the “overly enthusiastic” factor.

      4. Current dosing: why did I select the current upper limit? I based the upper limit on 75% of what could be expected to be ingested by a human adult eating 200 grams of wild caught salmon 3 times per day. This is not an overly large amount of fish in reality, allows a higher dose for those short term inflammatory benefits, brain benefits and the host of other benefits so thoroughly documented (just try a search in pubmed), without letting anyone run for a long time at anything approaching supra maximal doses, at least as they could be defined by what humans could actually get from a healthy DIET. I can see plenty of upside to eating salmon 3 x per day, (as long as it was a clean, wild caught fish) no downside, so I am very happy with the “high” dose here of 4-8 grams of combined EPA/DHA per day, even if someone were to get over enthusiastic. Call it the best of both worlds. People regularly eating plenty of cold water fish could lower their supplementation (or remove it altogether).

      Hope that helps answer that one mate. Whew! This reply is probably going to end up a blog post….

  • Joebristor

    I know you’re right.
    Discipline takes time to learn though.
    I’m getting there.
    Dropped soda thanks to Isabel. Got on Atletic Greens from her too. Love it.
    Got EFA Icon but not sure it helps. Maybe I should try your Omega3 instead?
    Dropped gluten thasnks to Geary.
    Dropped fruits thanks to Fast Track.
    Went to grass fed thanks to you & Geary.
    Now I just need to stick to a p[lan. this 30-day plan seems to be the ticket.
    Thanks kiwi.

    • Anonymous

      Thanks Joe! The key is to go after it.

      I challenge you to go after it for 30 days, don’t baulk or tell yourself it is hard. It really isn’t. 30 days, you won’t be hungry. Fat will be flying off, your energy will be improving and I tell you what… And at the end of the 30 days you can have the MOTHER of all cheat days. Deal? :)

  • Max Houtzager

    this is already how i eat all the time and outlines the healthiest way to live possible. simple and effective. (check out the paleo diets). well done though and the most straightforward way to put everything!

    • Anonymous

      Thanks Max! This is how I have been getting clients to eat since about 2005. The big difference last two years was the weekly cheat meal getting thrown out on Saturdays for the first 30 days. Works a treat. Appreciate the comment.

  • Coachmichaelw

    Thanks Chris, great stuff…been taking Athletic Greens for about a year and love it.

    Question: How many of the fish oil softgels should I take per day? Can I take them all at once or should I spread them out?

    Mike

    • Anonymous

      Hey Mike. Thanks mate! I appreciate it.

      If just starting out, I would go the “high” dose in the blog above, 4-8 grams combined EPA/DHA, divided equally across your meals. If you have been eating cleanly for any length of time at all, then 2-4 grams of combined EPA/DHA per day is plenty. My standard advice for people is to take 2 of our Omega 3 about 1/3 of the way into each meal (if eating 3 meals per day). This gives just over 3 grams combined EPA/DHA and i think is on the money for most. If you eat less meals, just split it between whatever you are eating. Hope that helps! C

  • FM2245

    Hi Chris
    Thanks for reposting. I started athletic greens in March right after reading 4HB, started on the slow carb diet and incorporated a bit of kettle bells. I definitely felt the higher energy, the elevated mood, and slimmer waistline. I’ve tended towards depression most of my life and just assumed that’s the way I was made. Turns out I was wrong thanks to you and AG; anytime my mood turns dark (which is happening less now) your mantra of 100% happiness snaps me right out it.
    I do have a question about fiber and cheat day. First, isn’t fiber (from legumes at least) help in weight loss and is the amount you get from the veggies enough? And second, isn’t cheat day necessary for the reasons 4HB covers. How do you square these two differing approaches to weight loss?
    Many thanks Happy New Year (and this year I really mean it)

    • Anonymous

      Hey mate. I LOVED reading this note. Thank you very much and congrats on your progress!

      Fiber by its very nature is NOT something we digest. Instead, its main benefit is to provide FOOD for the healthy bacteria in your gut, so they can propagate (and propagate they do!!) and the symbiosis we enjoy with the healthy bacteria is what assists us in digestion. We have a mother blog post coming up on inulin and FOS – present in your AG – which is all about this topic. To answer your question is the amount you get from veges enough? The answer is that it depends on you, what else you are eating, how your gut is operating, any illness etc. The answer is generally very much yes, though topping up with a smart pre biotic like inulin is a great idea, and is in line with creating environments for good bacteria to thrive, as opposed to just throwing in more and more and more pro biotics (the actual good bacteria).

      Cheat day NECESSARY? From a physiological point of view, absolutely not with this format that I have here. If you have leptin and ghrelin dis-regulation issues brought on by poor food choices, or a generally suppressed metabolism and body from chronic under eating, or a combo, then I think that refeeding and occasional overfeeding is a great idea to try to trick your body back into a mode that is conducive for losing fat. If you are exercising in a format that continually taps the glycolytic pathway (cross-fit, non stop met con workouts) then cyclic carbohydrate over feeding can BECOME a very smart idea to top up muscle glycogen stores. However, the WHEN really is not applicable for this if you are coming in fat and with insulin issues – which are pretty much the same thing. We are going for total insulin reset, and a push to getting your body back to where it belongs, largely burning fat for fuel. At a later date, depending on health and training demands, you may look at adding in carbohydrate from a select group of choices, as I alluded to in the post above.

      But doing it any time soon with a cheat meal/c heat day is not required here, we will sort out your various hunger and appetite hormones by smart food choices. Many people who have been chronically hypo-caloric for a period (VERY common with skinny-fat women) need to train themselves to eat a lot more, but the food choices and quality remains the same. So, for the next 30 days, since we are playing at multiple elements of health at the same time (gut health, anti-nutrients, systemic inflammation, insulin metabolism), NO cheat days as you know them from the 4HB. ESPECIALLY if you have any sort of depression going on.

      However, one day a week, you can have an over feeding day, but only following the same food choices and guidelines. Crank that fat intake up, get outdoors as often as you can, and chow down on every BBQ in sight.

      Day 30, go nuts with a cheat day… but no gluten! Hope that helps. There are plenty more posts on this to come, I have about 7 follow up posts and counting.

      C

  • http://www.facebook.com/wedwardbeck Edward Beck

    Great post! Just one question … why the aversion to WHEY (post 30 days…)? If cheddar cheese (or others) have little to no carbs, and the lactose is supposed to be consumed by the cheese process (do I have that right?) is there another harm I am missing – assuming I can tolerate it (I can)? Just want to be sure I’m not missing something else here.

    Thanks again for the help (in losing 30 lbs in 2011)!

    Ed

    • Anonymous

      Woooohooo!! Way to go Ed! I cover this in an upcoming post. We are looking at more than just lactose. I will give you the short version: insulin spikes (fat loss), gut irritation, auto-immune problems, inflammation. Give it 30 to 60 days without (with the exception of grass-fed butter, and only if you can’t find grass fed cow) and then you can experiment with adding it back in.

  • Erin

    What’s your take on the following meal: 1 tbsp or so of miso paste in 1-2 cups full fat homemade chicken broth, filled up with chicken and green sea veggies? Cheers!

    • Anonymous

      Hey Erin,

      1. sounds yummy!
      2. the miso as fermented soy is OUT for the next 30 days since it is not in our allowed food choices. It is by far a lessor evil in the anti-nutrient department, but even after the 30 days, i would want you to keep it to the odd meal only. So you can do this with miso on occasion and I really wouldn’t sweat it, but no miso for 30 days ok.
      3. in order to follow the Food for Fat Loss food order, you would need to eat the chicken out of this until you are about 80% full, then eat the sea veges, then slurp down what else you felt like.

      Will go over some other food choices in more detail in upcoming posts.

      Happy New Years to you and Cheers right back! C

  • Gina

    Hi Chris, I just want to thank you for this post and all the others. You are a great motivator and I love the 100% Happiness motto. Healthy=happy seems so simple, but apparently I need frequent reminders. Thank you for sharing your knowledge and enthusiasm.

    • Anonymous

      Hey Gina,

      Thank you so much mate. It is hard for me to express how happy it makes me feel to read a message like this, so lets just go with “Reading this type of comment is definitely 100% Focus on Happiness”

      Thank you. Hope you go after your own health and happiness with gusto in 2012!

      C

  • Kara22

    Stevia okay? Can chicken have a marinade? Pesto? Hot sauce? Thanks so much for this post…… this explains way I have not shed the last 8 lbs with whey protein shakes!!!

    • Anonymous

      Hey Kara. Let’s take this opportunity to help reset your taste buds, so I would leave out the stevia if you can. Further taking down very sweet things has been shown to cause in insulin release in some people, even without the sugar. This would appear to be more likely to be more common in people who have problems dumping fat, since they are the ones with the worst insulin problems to begin with. The chicken can have a marinade, or hot sauce, but be VERY careful with what is going on. Remember the food rules above. You can’t break them for 30 days. In terms of pesto, the tiny bit of pine nuts doesn’t bother me, but i would rather you ditched the cheese altogether for the 30 days. My advice is to take this opportunity to experiment with a whole ton of new herbs and spices and have some fun with some new ones. And you are welcome, yes ditch the shakes! Beyond that, if you eat this way for a while and can’t ditch the last bit of fat then check out the Fat Loss and Cortisol post on this blog. Cheers, C

      • Kara22

        THANK YOU!!!! OKAY, YOU GOT ME!!!!! I know it, but sometimes it takes the right person, at the right time, to tell you the right thing that will make the difference! CONFESSION TIME….. what I was not telling you is that I chew LOTS of sugarless toxic gum and drink RED BULL battery acid! Other than that, I eat much like you suggest except for cheese and whey shakes. WHAT IS THAT ALL ABOUT???? That is about me not trusting my body not to get fat without me manipulating it with nasty additives. Even added Kagan water to offset acidic gum and sugar free energy drinks……to make myself feel better……… WHO AM I KIDDING? I am 43 and a role model for my 9 year old son, I will look forward to being free of my artificial sweeteners and stevia ……… my son is watching!! Interesting that as I right this my “addicted” side is whispering “don’t do it”……. better go get rid of the gum and Redbulls right now! YES, YOU WERE RIGHT ON………. I have problems dumping fat!! Eating disorder in college and high school ( 300- 500 calorie days),skipping meals to control hunger, etc has left me with bone loss and an irregular menstral cycle! Both my parents were diagnosed with terminal cancer in 2006( dad passed of pancreatic and mom is still fighting)……. I can not play around anymore……. your words have helped so much……….. it is SO MUCH BIGGER THAN being a size 4!!! I also have only ONE ADRENAL GLAND LEFT!!!! Had a pheochromocytoma in 2005 and had my right gland removed. Playing around with so many diet supplements did not help I am sure. WOW!!! THANK YOU AGAIN for all your time answering everyone’s questions so throughly!
        BTW…….. this is a common story……….. I see so many so my friends with the same destructive behavior. TIME FOR ME FOR WALK MY TALK!!! AHHHHHHHHH……….
        Here I go…………….. I will keep you posted……… could you give me a support reply I can tape to my mirror………… I have been a hard core artificial sweetener addict, meal skipper, and energy drink sucker for YEARS!

        Thanks so much!!! OH!!! ON THE HAPPY STUFF…… LOVE IT!!! I am working on children’s book to help empower them with understanding their own inner brilliance!!!
        MUST have my own game in line before I put it in print……. because my not trusting my own body ……… I would not be heard since my message would not be true!

        TODAY….. YOU HAVE REACHED A HEART IN NORTH CAROLINA TO RISE UP TO THE CHALLENGE!!! THANKS!!!

        • Anonymous

          Hey Kara,

          Its official then, take this as the start date of your 30 day Challenge. I want to hear that you are going after it with everything you have got…. 30 Days :)

          Cheers, Chris

          • Kara22

            Thanks for the encouragement! Got a big headache but I am making myself a vision board to keep motivated! Got you on it too as one of my supporters!!! No lemon in my water? Thanks again for all your help!

          • Kara22

            Telling my friends about your newsletter! Just wanted to tell you I am not getting any articles under a few of your headings in case you did not know! Day 4 and going strong! Plan to be one of your success stories!

          • Anonymous

            Hey mate,

            Thank you! In terms of not getting any articles, we are still slowly loading up the newsletters as posts, and adding new ones as well, so it will take a bit of time.

            Tiny bit of lemon in your water. Though I would rather you just learned to drink water to help your taste bud transition.

          • Kara22

            Just wanted to make sure you it was not a computer glitch! Look forward to more articles! If you are ever in the Charlotte, stop by for dinner. Hubby has a small plane so if you are nearby we can fly to take you and your girlfriend to dinner!! I am so thankful to you! Hoping that now that I quit artificial sweeteners and Red Bulls, I can get my hubby and son to take their food choices more seriously! Feeling better each day! Check in the next couple of weeks! Hope you are writing a book too! Your quick workouts to improve the back view would be huge! Cheers for now!

          • Anonymous

            Thanks Kara!

            Quite the offer, thank you. Re the workouts and book – both in the pipeline!

            Cheers, C

  • FitJunkie

    Great plan! Looks very simple and is pretty much the way I eat, but I don’t take that much fish oil. I would like some clarification on nonstarchy veggies please. Are squash considered starchy? I eat zucchini, yellow squash, delicata, and butternut squash; are these okay?

    • Anonymous

      Hey mate,

      If you are already relatively lean and have been eating in similar fashion for a while, I wouldn’t worry about the fish oil, leave it the way you have it now. Yes, the squashes considered a higher carb load vegetable, I don’t consider them “starches” per se when compared to the tubers, but much higher carb content than green leafy veges. In this eating plan, you want to be getting ALL your carbs from those vege sources only. Anything else such as fruit or squash, post workout only and only occasionally. If you have been having a few slices of zucchini in your salad or in a vege medley then i wouldn’t sweat it for a second. If you are eating two bowls full of butternut squash “spaghetti” daily then I would consider that an issue if chasing fat loss aggressively. My two cents until you are lean to sidestep the issue: if you must eat squash, then eat squashes of all varieties post workout only, and no more than 1 x per week until lean, skip the rest of the time, and you should be fine. Hope that helps.

      • FitJunkie

        Thanks for the clarification, Chris. Eliminating the squash may be the key for me to reach my fat loss goals.

  • http://harshbatra.com/ Harsh Batra

    Chris, awesome post! I have been following a few of your protocols. The one I’ve used a few times over now is when I got sick (l-lysine, echinacea, vitamin C). I know this article is about fat loss so this is off topic but if you can shed some light into how the above food prescription changes to actually add weight (lean muscle) and fuel sports activity, that would help me add knowledge to what I am trying to achieve. i also love your mantra – 100% focus on happiness; it goes beyond just selling products. Harsh

    • Anonymous

      Hey Harsh. Thanks mate!

      Yes I can absolutely help you out. What sport, how often and how are you training, and what is the biggest thing holding you back?

      Cheers

      C

      • http://harshbatra.com/ Harsh Batra

        Hey Chris I play cricket (like baseball) once a week so it is for recreational purposes. I have experimented with Tim’s geek to freak protocol (which bumped my weight, strength and muscle but I failed to reach my target) and done kettlebell experiments.. I weigh 75kg at a height of 5’10; would like to go up to 80kg, but its something I haven’t been able to achieve thus far. And the main reason has been food i think. Tim’s slow carb has been the diet i follow for the most part. What diet changes can I make to get to that target?

        • Anonymous

          Hey Harsh. I am a Kiwi mate so well aware of cricket.

          Lets look at what it takes to put on muscle

          1. Positive hormone environment
          2. Sufficient building blocks for building muscle (protein and calories)
          3. Sufficient and appropriate stimulus.

          My advice to you is to eat the Food for Fat Loss way for 30 days, really pushing however the AMOUNT of food you eat post workout (really go after it, 1000 calories per meal minimum, say hello to big omelettes and big red curries!) start a smart training program, then after the 30 days, (or whenever you can see your abs) look to experiment with adding in 100-200 carbs of tuber based carbohydrates post workout. But not until you can see your abs.

          In terms or program, I can vouch for functional mass programs from a number of people (Cressey, Ferruggia, DeFranco especially) but with cricket as your sport I would have to suggest you go with Show and Go by Eric Cressey, who is the king of putting mass on baseball players while making them strong as hell and MUCH better pitchers.

          So 30 days as mentioned here but eating HYUGE doses of food, then add in carbs post workout after 30 days… all coupled with a smart training program.

          Hope that helps!

          C

          • Rob Lear

            Hey Kiwi,

            You know what would be REALLY helpful to me?…….

            Some recipes (i.e. like your “big red curry” suggestion above). My biggest problem is that I do really enjoy eating salmon, beef, lamb, etc. but finding ways to prepare them and still make sure I’m 100% following the diet is a challenge.

            When you eat these same items day after day in such large quantities, it’s easy to get really burned out, almost disgusted by it, even if you really like it.

            For instance, I could eat a “big red curry” meal often, but I want to make sure I’m not consuming too much coconut milk, etc. that would be detrimental to the meal plan. I want to mix up the way I prepare the beef and salmon also, but I’m sure most store bought marinades are not FFFL compatible.

            A 30 day (or even 7 or 14 day) meal plan example would be AWESOME!

            Your doing GREAT work my friend. Keep it up!

            Cheers,
            Rob

  • Tinacanney

    Hey Kiwi!!!

    Firstly, happy holidays and happy new year!

    I can’t say enough about your greens and food order. Since I started taking the greens, I haven’t been sick with any ailment. I work with 285 people 5 days a week and used to catch everything going. They’re are over half of them that have small children and we all know what little germ carriers they are lol. To say that the greens are our health insurance is an understatement. I’ve noticed that I have more energy and my mind is clearer. I had severe gut health and digestive issues and was on medication for GERD. I am happy to say that I don’t suffer from those issues anymore and it has only been 3 months.

    Hats off to you and your staff Kiwi. I have dealt with your staff on occasion and they’re always polite.

    All the best in 2012!!!

    Tina

    • Anonymous

      Hello Tina,

      Wooohoooo!! What a delight to read this upon waking up, you have totally made my day! So glad you are rocking it so well and thank you so much for posting this here. I LOVE reading comments like this.

      Happy New Years to you too mate!

      Cheers,

      Kiwi

      • Brad

        What about tomatoes, onions, garlic and ginger?

        • Anonymous

          Hey Brad. All good. Those with auto-immune disease or issues may need to limit the tomatoes… but as long as you are not going overboard in how many tomatoes you eat I don’t have a problem with it, relatively high sugar content. Onions (world’s most commonly eaten vegetable too btw) garlic and ginger are good to go.

  • Shilpa

    Could you please advise for vegetarians? People who eat no meat at all. What can be the perfect fat loss meal plan? Thanks

    • Anonymous

      Hey Shilpa. I can give some general guidelines… are you talking pure vegan or ovo lacto vegetarian? Where are you at in that spectrum? Are you doing it because you think it is healthy? (in which case I have a very different point of view) or because from an ideological standpoint you just don’t like the idea of eating animals (in which case power to you and I will try and help). Are you willing to make some pretty drastic movements in your dietary habits to get yourself leaner?

      • Carolyn

        Hi Chris,
        I was interested in what advice you might give to Shilpa. I was vegetarian for about 21 years! I just very recently started eating meat after learning that my diet heavy in soy, dairy, and wheat is most likely what is making me feel bad. Even knowing how bad these foods can be for the human body I am still having a hard time keeping them out of my diet! I don’t think I can get down meat at every meal just yet. Usually I only eat it at dinner time and usually just a small amount. Do you have any recommedations for protein at the other meals? Atleast until I get more used to eating meat. It’s funny to me now, I noticed that on the days I don’t eat any meat I am starving by nighttime! I think that’s telling me I am going in the right direction now. Thanks for any advice you can give!

        • Anonymous

          Hey Carolyn,

          It is pretty tough for me. From a health and fat loss perspective, vegan and vegetarianism is so far off the mark that I don’t pay it a lot of attention most of the time. The only way to do vegan/vege healthily is avoid all the cereals, grains and legumes. Then you get left with “how do i get enough calories in my day” “how do it get enough protein in my day” how do i get enough clean fats in my day” and the answer is generally – with an extreme amount of difficulty, if ever.

          If there is ANY other animal sourced proteins that you can consume, then I would like you to do that. Just pick whatever is palatable to you at that meal, (eggs, fish? whatever) and go for it. Fill up on veges, and swig plenty of coconut oil and coconut milk and add some grass-fed butter to everything. Keep pushing each meal with how much meat/fish/poultry you can consume and you will get there. You know it is healthier this way, now it just comes down to how much you want it.

          That may sound harsh, but once out of vege land you will be a much healthier, energetic and leaner girl. Hope you go after it mate! C

          • Carolyn

            Hey Chris,

            It doesn’t sound harsh, that conundrum was one of the biggest reasons I started eating meat again. It is getting easier day by day. I forgot how much I liked chicken :) Thanks for your advice and encouragement! I’ll give a try! :)

          • Sandra

            A year and a half ago my husband and I decided to go vegan. His Eastern European metabolism keeps him super thin no matter what he eats. I, however, packed on a full 40 lbs from the grains. I have decided to go back to eating meat and keeping my carbs restricted (since that is always the way I lost weight in the past). My husband isn’t exactly thrilled since he believes eating meat will give me heart disease and/or cancer. To be perfectly honest though, I felt rotten after awhile on a vegan diet – constantly having hypoglycemic shakiness and brain fog and packing on weight, even though I was eating ‘healthy’. I am desperate to get into shape and burn this fat. I have already began a strenght training regimine again and should be able to build muscle tone relatively quickly since I had it no so long ago. I feel like my metabolism is dead……is there anything in addition to this diet I can do to bring it back to life? I am also a bit worried about not counting calories….

          • Sandra

            By the way, my husband spent 15 years in Auckland so he grew up as a Kiwi too.

      • Shilpa

        Hi Chris, am not pure vegan. I can take dairy. I just don’t eat meat and animal products. No eggs. So in this case please help me with some ideas on losing weight with vegetairan diet. Thanks for your help.

        • Anonymous

          Hey Shilpa, please answer the questions I asked you above. Thanks, C

          • Shilpa

            Hi Chris, as I said, am ovo lacto vegetarian. I eat no meat, no eggs. I am really not ready to make drastic changes in my habits. I am 26 and never ate meat all my life. I don’t say its healthy this way. It has just become the way I eat. I stay away from wheat, soy and corn. My protein sources are ofcourse nuts and legumes, which you advise to eliminate completely. Hence am left with no choices and really need your advise. Thanks.

          • Anonymous

            Hey Shilpa,

            I was never suggesting you go back to meat if you have decided not to eat it for personal reasons. (HEALTH a different story).

            This eating plan is a med protein, med-high fat, low carb eating plan.

            That is very hard to achieve with vegetarian eating habits. I wanted to know if you were willing to make some changes (not to eat meat) but in general, before i invest time writing out a big post.

            I will give it the short version.

            Consume: a monster protein shake immediately post workout, if tolerated
            Consume: full fat un processed dairy products with each meal if tolerated
            Consume: 40 grams of BCAA’s per day, spaced out between meals
            TRAIN your butt off in the gym, and post workout eat 50-60% of your calories. Make your other meals much smaller.

            At some point i recommend you take a full 30 days or more off dairy, but not at this time.

            I recommend you google “vegetarian paleo” and see how some others are doing this, since it really is not my sphere of expertise.

            C

          • Shilpa

            Hey Chris,

            Really appreciate your advise. I’ll follow this for next 30 days. Thanks :)

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