Would You Like to Know How to Make Your Diet More Successful?
Despite the success many have experienced with Paleo, Atkins, Gluten Free, Food Combining, Weight Watchers, and other diets, 90% of all diets eventually fail. How can you fix the way you approach weight loss so that the results last? The simple solutions identified in “Help! My Diet Isn’t Working” can make any diet more effective.
Find Out Why Your Best Efforts Aren’t Working
This book takes you through 6 of the most popular diet plans: Low Carb – Gluten Free – Low Calorie — Paleo — Vegetarian — Food Combining to identify factors that may have stalled your weight loss and gives you a clear step by step plan to get back on track and stay with your chosen diet plan for long-term success.In addition to dissecting the diet plans above the book takes you through 14 additional factors that can stall weight loss with any diet plan.
And tomorrow through Thursday you can download the book for free! And don’t forget to leave a review 🙂
Please ignore the rapidly appearing and disappearing pages in the top navigation menu. All except The UnDiet Books page are experiments in offering the readers of 14 Days a special The Grocery List feature. As of now all links in these pages lead to nowhere interesting but are being left up so that beta-readers can test them to see which ones provide the most seamless experience.
You may have been on Paleo or gluten-free for awhile or maybe you’re just starting out on this journey. Either way, I find that it helps to have basics stocked in your pantry and fridge so that you’re not stuck with nothing to eat and then tempted to raid your kids snack drawer for the last package of Oreos. If you take this list to the grocery store then you will always have the basics you need to put together a killer Paleo meal for yourself and/or the entire family. Note: I recommend that you look for organic versions of each of these items.
One thing that’s absolutely essential for your Paleo kitchen is a well-stocked spice rack. Here are the spices that will ensure you have a tasty meal:
- Chili powder
- Sea salt (preferably Pink Himalayan)
- Smoked paprika
Please only buy canned goods if you know the cans are BPA-free. Otherwise, look for the items in glass containers.
- Almond meal (also called ground almonds or almond flour)
- Arrowroot flour (excellent substitute for cornstarch)
- Cocoa powder
- Coconut flour
- Coconut milk (full fat)
- Coconut oil, virgin organic
- Nuts: pecans, almonds, brazil nuts (make sure they’re raw and unsalted)
- Tomatoes (a variety of crushed, diced and whole)
- Tuna, salmon, crab and other canned fish
- Vanilla extract
Stock your fridge with lots of fresh veggies. On the Paleo plan, you’ll eat fruit sparingly but you’ll be eating as many vegetables as you want. Be sure to check the Dirty Dozen and Clean Fifteen lists when choosing which items to buy organic.
Be sure to have a variety of frozen and fresh wild-caught fish, red meat, pork and chicken. Always look for pasture-raised and grass-fed local meats and hopefully they will be organic and hormone free.
Keep eggs in your fridge – organic, hormone free and free range. It’s not Paleo to eat dairy, but since many people find that difficult to adhere to I would advise you to try to stick to whey protein powder, organic Greek yogurt and cheeses that have been aged over 120 days. Use these items sparingly if at all.
With these items in your kitchen you’ll never be stuck for meal options again . . . Paleo, gluten-free or just plain healthy eating. The article above was submitted by Leanne Ely the Dinner Diva. Go check her out over on her blog.
This is Mike Mills and Amy Mills Tunnicliffe’s “Magic Dust” dry rub recipe which they have so graciously shared with all of us. They say the container that holds their Magic Dust is the most frequently stolen item from their restaurant, so maybe they figure if they just give us the recipe they thievery will stop.
1/2 cup paprika
1/4 cup kosher salt, finely ground
1/4 cup sugar
2 tablespoons mustard powder
1/4 cup chili powder
1/4 cup ground cumin
2 tablespoons ground black pepper
1/4 cup granulated garlic
2 tablespoons cayenne
If you want a little more kick in your chicken you can increase the black pepper and mustard powder to a 1/4 cup each. Of course you can use this dry rub on almost any meat that you’re grilling.
Generously coat both sides of chicken with the dry rub right before it hits the grill.
This week you’ll learn how to properly combine foods for maximum weight loss. The practice of food combining makes every calorie you consume do double duty to help you lose weight. Many people do nothing other than properly combine whole foods to lose weight fast and maintain their goal weight. Food combining is essentially keeping Starches separate from Proteins and eating Fruit at the right time relative to whether you’ve eaten a Starch or Protein meal.
The Basics of Food Combining For Maximum Weight Loss
To give each meal and/or snack the time to thoroughly digest and move through your system without depositing unwanted fat and waste products, you need to allow two and a half hours after a Starch meal/snack before eating a Protein or Fruit meal/snack, and four and a half hours after a Protein meal/snack before eating a Starch or Fruit meal/snack. Veggies, nuts, seeds, and soy are Neutral and may be eaten with any meal or between meals, although I like to wait at least two hours after a meal so that I can have a big beverage before eating anything else.
This means that you will not have a baked potato with your steak, a bun with your hamburger or a tuna sandwich on traditional bread. But it doesn’t mean the end of life as you know it. There are many substitutions you can make to have your hamburger and eat it too – so to speak – which you’ll find on the substitution pages.
Print These Pages
For a list of foods that are Starches, foods that are Neutral and foods that are Proteins, go to the Food List page.
To help you manage your meals print out the List of Substitutions, Protein Substitutes, and Starch Substitutes pages and refer to them when making a meal or recipe that traditionally would be an imperfect combination.
Get out your favorite recipes and rework them so that they don’t contain any incompatible items.
Working With Food Substitutions
Substituting soy products for dairy and meat products will open up your diet by giving you more food choices. For instance, while you shouldn’t have milk on your cereal because you would be combining a Protein with a Starch, you can have nondairy milk on your whole-grain, sugar-free cereal. Nondairy cheese can substitute for dairy cheese in a burrito or a Pizza Sandwich. Soy “ham” makes a great deli style sandwich on whole grain bread.
One word of caution regarding nondairy cheeses. Some brands taste awful and don’t melt well. Experiment until you find one you like. If you happened to have a Trader Joe’s store near you I think their soy cheese is the best there is. If you want to avoid cheese altogether try using guacamole, slices of avocado or humus in place of cheese.
If you find it difficult to switch cold turkey to nondairy products, begin substituting 1/4 of the dairy or meat in your Starch recipes with soy products. Then try 1/2, then 3/4, then all soy. See Starch Substitutes for more ideas.
A word to those on high-Protein diets; don’t assume that all soy products are completely Neutral. Read the ingredients. You’ll often find grain products which will add to your carb intake. UnDieters on the Basic or Family Plan need not worry about the small amount of grain in these soy products. Typically I use these soy products with Starch and Neutral meals and use meat and dairy products (rather than their soy alternatives) with Protein meals. Vegetarians can however use these soy products with Protein meals.
A note to those allergic to dairy; sometimes you’ll find derivatives of dairy products such as casein which is a milk protein in dairy substitutes. I’ve only found one nondairy cheese that does not contain casein (Soymage), but I don’t like how it tastes or melts. So read carefully and make a note of those products you like that are good UnDiet substitutes. Tip: so that I don’t have to try and remember or reread the label when making a meal or snack I mark my purchases with a “P” for Protein, “S” for Starch, or “N” for Neutral.
Getting Started with Food Combining
You may not be able to jump right into whole wheat bread and nondairy cheese, but you can structure your meals so that you’re not eating Starches with Proteins. If you’re used to meat and potatoes it will be a bit of a challenge, but if you’re serving some of your favorite veggie dishes instead of potatoes with your Protein meals, and nixing the rolls or using Protein Rolls, you should do okay. If you anticipate lots of objections from your family, start by serving potatoes or their favorite rolls and a veggie dish that they like with your Protein meals. Every now and then eliminate the potatoes or rolls, substituting a Protein Bread or Protein Rolls until you find what satisfies and then you can completely eliminate the potatoes and bread with Protein meals.
Foods like fried chicken which combine Protein and Starch (the bread coating is a Starch) can be easily converted, although if you’re not serving any other Starches with your meal the small amount of flour and bread crumbs used to coat the chicken is fine, as long as they are whole grains. Some great substitutes for the flour coating on any Protein food are:
- ground sesame seeds
- ground nuts
- ground pork rinds
- Protein Bread crumbs
- soy flour or a mixture of any of these
Be Prepared For Maximum Success
Using the substitution charts begin constructing a shopping list so you’ll have the ingredients you need to begin making over your favorite meals.
Get out your favorite recipes and rework them so that they don’t contain any incompatible items. Make a list of any items you’ll need to purchase or prepare.
Eating Out While Food Combining
New research showing that our bodies can handle mixing small amounts of Protein and Starch has given us wider margins when constructing meals. The trick is to keep the ratios small. For instance the small amount of flour in a gravy served with a Protein meal or the small amount of breading in meatloaf or meatballs shouldn’t set you back. The trick is to make sure you eat lots of raw Fruits and/or veggies with every meal. It also helps to take an enzyme supplement. I still use soy flour, veggie broth, and ground pork rinds when I make these items at home but this new research gives me more options when I’m eating out.
When making a Protein meal serve larger portions of vegetables and smaller portions of meat and dairy. If you’re used to having meat for most of your dinners, cut back to three or four meat meals per week. Check out the Recipe Index for some satisfying Starch and Neutral meals, and the Meat-less Recipes Index will help you plan meals that contain less meat and therefore cost less.
1. Keep Starches separate from Proteins.
2. Print out these pages:
3. Begin making the proper food substitutions.
4. Make a shopping list.
5. Prepare substitute items that you’ll need to prepare meals.
6. Don’t try too many substitutions at once. Take it gradually so you don’t feel overwhelmed or discouraged.
7. To continue receiving your (hopefully by now, treasured) UnDiet Steps each week click on over to PayPal to subscribe.
Step-By-Step Subscriber Advantages
Upcoming UnDiet aids some free, some discounted:
- Travel Card
- Fast Food Card
- Fast Food Fakes
- Meal Plans
- The UnDiet Recipe Book
- Doing The UnDiet Kit
- UnDiet recipes, meal plans, and information available only to Step-By-Step subscribers.
- Continually updated UnDiet information.
- Tips & Tricks designed to make the UnDiet as easy (and fun) as possible.
- Step Ahead tips to help you drop a quick 2-5 pounds in a day or over a weekend.
- Meal Plans to help you integrate the UnDiet Steps into your life.
A special menu plan filled with UnDiet basic recipes designed to help you prepare foods that are traditionally improper combinations. Once you try the Pasta Alfredo with Bacon, UnDiet Pizza, Crispy Chicken, Bacon Muffins, Maple Walnut Cream Cheese Pie, Meatloaf with Flourless Gravy … you won’t worry about what you’ll be missing with the UnDiet, except of course, all those extra pounds that are already disappearing. All things are possible – with a little ingenuity!
- Painlessly transition to whole grains.
- Special recipes released only to Step-By-Step subscribers.
- How to satisfy (fool) your family when serving them whole wheat and brown rice.
It’s not a secret that obesity can lead to more serious ailments such as heart attacks, developing diabetes and contracting some types of cancers, which is why America has been obsessed with finding ways to lose belly fat. But recent studies show that obesity can also affect our mental health.
According to a study conducted among 12,000 Spanish university graduates in the course of six years time, students who consumed more trans fats than their peers were at a greater risk of being diagnosed with depression.
Trans fat, commonly found in junk food has been found to raise one’s level of bad cholesterol which makes it one of the primary causes for an increase in numbers of coronary heart disease. In fact in a previous study it was estimated that trans fats caused more than 20,000 deaths in a year in the US alone from heart disease.
And this could be where a vicious cycle of depression and living an unhealthy lifestyle may form. Dr. Valerie Taylor, mental health lead at the Canadian Obesity Network and assistant professor at St. Joseph’s Healthcare cites that those who are sickly will likely be depressed and those who are depressed similarly care less about their health.
All over the world, depression affects an estimated 151 million people with bad eating habits cited as one of the factors that might have caused or contributed to the depression. Given this, health experts such as Dr. Miguel Angel Martinez-Gonzalez, professor of preventive medicine at Spain’s University of Navarra and co-author of the study mentioned above suggests that including a healthy dose of olive oil and Omega-3 – also considered as fat burning foods – in your diet can help negate the effects of trans fats.
More and more people are becoming aware of how they look and this has set the stage for a rise in interest in fitness and weight loss programs. Eliminating belly fat seems to be the focus of many new fitness programs and books on how to lose weight fast. Although it’s good that people are making an effort towards exercising and losing weight so that they can feel confident with the way they look, there is a more important reason why a flatter belly is a good goal.
The health constraints that a bulging stomach imposes on your body is something that should be considered when aiming for a flat belly. Excessive belly fat is a sure sign of visceral or intra-abdominal fat, which is linked to high insulin, high cholesterol, high triglycerides, high blood pressure and many other health challenges. This kind of fat may be the most dangerous kind of fat and can increase your risk of diabetes, heart disease, stroke and some types of cancers. So when you’re dreaming of a new set of washboard abs, let your inspiration be not only looking fantastic in a bathing suit but also living a longer and healthier life.
Now that you have a solid goal in mind, now that you’re motivated to start moving towards a healthier lifestyle, now that you have a picture of the swimsuit you want to wear pinned up on your dream board, there are many effective ways to lose belly fat. Some of these programs and tips are easier than most people think. While working your core muscles is helpful towards getting a flat belly, contrary to popular belief, sit-ups, crunches, and all those exercise machines
designed to target the abdominal muscles are not the best way to get a flatter tummy. Your stomach muscles may be carved into a six-pack but you won’t be any closer to your swimsuit, weight loss or health goals if your six-pack is covered with a layer of fat. Regular aerobic exercise and a healthy diet will burn more fat than these targetted routines because these are designed to burn fat and build muscle all over your body. The good news is that since the abdomen stores more fat than any other part of your body, the belly fat is usually the first to melt away.
Aiming for tighter abs because you want to look good is not a bad goal but remember that a flat stomach has extreme health advantages that will take you a longer way towards a happy life than the right swimsuit will.
This page is designed to educate you as to what food group a particular food belongs in – Neutral, Protein or Starch. Use this list to guide you in planning meals and help you to choose appropriate substitutes.
couscous, whole wheat
lentils (come in many colors)
Seeds are best eaten raw as toasting or roasting destroys their digestive enzymes. That said, a toasted pumpkin seed is a wonderful thing to behold. Since seeds are high in calories use them as a garnish rather than eat them by the handful.
Avoid pasta made with anything other than a whole grain.
brown rice flour
buckwheat such as soba noodles
Look for cereals made with:
no refined sugars
These become starches only when cooked:
Use fresh potatoes. Frozen and dried potato products contain additives which make them difficult to digest. Exceptions can be found in health food stores. corn starch (use browned whole wheat or arrowroot flour instead)
fructose (made from corn)
potatoes including sweet potatoes & yams
soy sauce (wheat free can be found in health food stores)
Note: the following is one of the more stringent food combining rules – keep each Protein group separate as it takes different digestive juices to digest each group. Honestly, I don’t follow this rule most of the time, but hey – maybe if I did I could lose those last ten excruciating pounds!
Use raw (unpasteurized) dairy products whenever possible. All dairy products contain casein and should be avoided as much as possible.
Cheeses: avoid yellow cheeses if you can, they contain dyes
half & half
milk (avoid completely)
yogurt (avoid completely)
bacon and sausage – be careful of chemical additives
Nuts are a carb/protein mix so limit them and remember that toasting or roasting destroys their digestive enzymes. The list below shows those nuts with the higher protein counts first.
macademia, pine nuts
almonds, pecans, pumpkin seeds, walnuts
hazelnuts, filberts, peanuts, pistachio
mixed nuts, peanut butter, sesame seeds, sunflower seeds
coconut, almond paste
While vegetables are a carbohydrate they’re considered Neutral and can be eaten with any other food. The only time you need to be aware of vegetables as a carbohydrate is when you’re on an extended (more than one day) Protein Binge.
All vegetables (except Starch Vegetables when cooked)
agar-agar (gelatin substitute made from seaweed)
honey, preferably raw, unfiltered
nuts, preferably raw
soy milk (check label for chemicals or processed sugars)
soy products (check label)
soy nuts (check label for chemicals)
tofu – silken, soft, medium, firm, baked
The predominant element in the foods below is fat. These can be used with both Proteins and Starches as the fat makes them Neutral.
whipping or heavy cream
If you have made the decision to lose a few pounds, or even if you have quite a few pounds to lose, it is going to take some effort. No one loses weight without putting in a good deal of determination and planning. In fact, the best way to lose belly fat will often be with the right belly fat diet.
If you have researched all the various diets that claim to help you shed pounds quickly, then you are probably a bit overwhelmed and starting to wonder which plan is really the one that will work for you. There is no doubt that the number of fad diets continues to rise, but research consistently tells us that if we want to lose belly fat, there needs to be some healthy changes in our eating habits as well as the implementation of an exercise program.
Many people go into a weight loss plan hoping to lose belly fat, or to lose weight overall, but they are not ready to make a change in their lifestyle. This is exactly what sets up the yo-yo dieting which not only leaves most dieters extremely frustrated, it slows the metabolism making successive attempts at weight loss even harder. This constant up and down with your weight is not only hard on your self-esteem; it is not good for your health either.
To successfully lose weight and maintain that weight loss requires a determination to change some simple dietary habits you may have established. Some people like to eat snacks in the evening while watching television, others have gotten complacent about getting up and engaging in some form of exercise; maybe you’re one of the many people who have become accustomed to running through the local fast food drive-thru. All of these little habits can result in big weight gains if not taken into control.
The belly fat diet will help you learn to eat properly and finally lose the weight, but even better, it will help you keep the weight off once you’ve reached your goal.