When you’re hungry, eat, but be mindful of what you’re feeding your cells, as they are actually the ones doing the eating. Avoiding foods that will turn into sugar is a sure-fire way to improve the communication between your internal network of cells, where the root of all health begins. It is important to eat good-quality fats such as avocados, raw/dry-roasted nuts, olive oil, etc., along with non-starchy vegetables, such as salad greens, kale, cucumbers and broccoli. Eat adequate amounts of protein for your lean body size (NOT a high amount of protein—we’ll help you calculate how many grams of protein for your lean body size), and minimize your intake of starchy and sugary foods.
Let's start with carbohydrates since most people are familiar with this concept. Why are we recommending a low starchy carbohydrate count? It is important to understand that both simple and “complex” carbohydrates can only turn into one thing in our bodies ― sugar! Heart disease, obesity and aging itself are directly affected, if not caused by the intake of excess sugar, whether its source is the best whole grain bread or a dish of your favorite ice cream.
Carbohydrates are well known for being our prime energy food, yet burning sugar for energy is similar to heating your house in the winter with newspaper. It provides quick heat, which dies out rapidly. Our goal is to show you how to eat so that your energy does not come from these “fast burn out” carbohydrates but from a slow burning, much more effective source.
Don't worry about getting enough carbohydrates. They are everywhere, so avoiding them completely is impossible. That said, you don’t NEED any at all. Contrary to popular belief, there is no lower limit to the amount of sugar your body needs. This is not just our theory; it is proven scientific fact. Your body can only run on either sugar or fat. Eliminating sugar and eating fat is the quickest, easiest way to become a fat burner and thus, a healthier person. The most effort you have is avoiding starches, that is, those foods which, when broken down to a cellular level (which is what your cells do) become nothing but basic sugar. This means you'll be cutting back on many of the current diet staples such as pasta, rice, breads, potatoes (baked or fried), crackers etc. However, there is good news for your taste buds. You'll be surprised to learn what foods are healthy for you and how satisfying those foods can be.
Let's discuss again those carbohydrates that turn to sugar. When your body receives sugar from your diet, its response is to produce a hormone called insulin. Most people, and even most doctors, still believe that the purpose of insulin is to simply lower blood sugar. This is a dangerous misconception! Although insulin does have the effect of lowering blood sugar, its purpose is to promote the storage of energy, which it does by turning blood sugar into fat!
So, when you eat carbohydrates (the starchy ones) your body turns them into sugar and produces insulin. The insulin tells your body to turn it into fat. The equation looks like this:
Carbohydrate (starchy) > Sugar > Insulin > Fat Storage
A perfect example of this is illustrated in the meat industry. When you “fatten up” animals for slaughter you feed them grains. This recommended “low fat and high carbohydrate” diet has caused an increase in obesity in the U.S. by a whopping 30% in the last ten years. This is also why the diets currently recommended by the American Diabetic Association and the American Heart Association will actually promote rather than reverse heart disease, diabetes, obesity, etc.
When we eat a high carbohydrate diet we not only store fat in our midsections, but we store it in our veins and arteries as well. The yo-yo effect of carbohydrate on our metabolisms also primes us up for hypoglycemia (low blood sugar) and food cravings, keeping people on a nonstop blood sugar (and therefore, insulin) roller coaster.
Okay so we say don't eat those starchy carbohydrates. What is it that you can eat?
The energy source we want our bodies to rely on is fat. Our diet is much higher in fat than most diets prescribed today. Unfortunately, many people have a media ― or medical-induced fear of fat. This fear is misguided because society currently lumps fat into one dangerous category without looking at fats for their individual properties. While we are working on spreading the word, it is not yet common knowledge that certain fats in the right amount are good for you.
The fat we recommend you eat differs qualitatively from the usual fare of vegetable oils. Those foods usually contain damaging fats. We recommend only what we consider “good” fats.
Remember that fat has always been and always will be essential for life. We need fat to nourish our immune system, nervous system, hormonal system, for skin integrity, to control inflammatory processes and don't forget, to burn for energy.
Some examples of “good” fats include: raw nuts such as almonds, walnuts, pecans, pine and macadamia, olives and olive oil and especially coconut oil and ghee. Fish, cod liver, and flax oil are great to supplement with but should not be used in cooked foods.
Protein is broken down by digestion into amino acids, which provide the building blocks for structure and repair in the body. It can be used for energy if we are starving, as we often do on low calorie diets, but this process is very inefficient and generates toxic by-products.
The amount of protein in one's diet is determined on an individual basis by factoring in weight, metabolism, activity level and gender. This is the only thing we ask you to count in our program. It is necessary to understand this is not a high protein diet, but actually an adequate protein, higher quality fat diet. Your body needs some protein to survive, but not so much that it views it as a liability and tries to burn it off as sugar. This is a very unhealthy way to live and can be easily avoided by keeping a within normal range of protein intake.
On average, you want to have approximately one gram of protein for every kilogram of lean body mass (that is, the weight of your body minus the fat - we all have some fat). The easiest way to calculate your daily protein requirement is to take your ideal weight in kilograms (that is, what you would like to weigh if you could weigh anything) and have roughly one gram of protein per kilogram, minus 10%. For example, if you were a woman who is 5.4 ft (165 centimeters) tall, your ‘ideal’ weight would likely be in the neighborhood of 110 lbs (50 kilograms). Thus, your protein intake per day should be somewhere around the 50g - 10% = 45 grams of protein, split approximately evenly between meals. If you have an especially active lifestyle, you can add 5-10 grams or so. An egg is roughly 6-8g of protein and a piece of meat the size of a deck of cards is around 15. Remember this is 15 grams of protein; the meat will weigh much more as it also has water and fat, so we are not talking about the 'weight' of the meat, but the protein grams. This doesn’t have to be exact, but it’s a good ballpark figure to keep in mind when you’re eating. Males will have a little more, if you are pregnant you would add about 5 grams as well.
Remember, fat and protein often come together in nature (eggs, fish, seeds, nuts, etc.) The avoidance of fat in your diet is typically an avoidance of protein as well, and the absence of these leads to many of the chronic degenerative diseases of life.
Here are some basic rules to follow which will keep you on a path to ultimate health and longevity:
FEEL GOOD ABOUT YOURSELF
You are about to embark on a program that will produce wonderful results for your body. You will learn a new way of eating that will make you look better and feel better than you have in years. Within a short time, usually within two to three weeks, most of you will notice that you look leaner, your clothes fit better, and you have energy to spare. There will also be some amazing things happening to you that aren’t visible, yet are ever more important. Your Longevity Profile, that is your biomarkers of aging, will be vastly improved as you regain your leptin sensitivity, and along with losing excess fat you will be de-aging your body and reinventing your body. So smile, feel good about taking this positive step, and get started.
AVOID SUGAR AND STARCH
To jump start the fat burning process, during the first 3 weeks on the meal plan, eat as little non fiber starch or sugar as possible. You don’t have to count carb grams; just don’t eat non fiber carbs. Avoid all starches such as potatoes, bread, rice, pasta, cereal, corn and ALL GRAINS (yes, even whole grains.) Fill up with your plate with vegetables, with the exception of those high in sugar including beets, yams, carrots or tomatoes (though a few sliced carrots or cherry tomatoes in salads is okay). Vegetables are not mandatory, but they add a little nutrient value, most contain only a little sugar, and they add a greater selection to your diet. Limit your fruit intake. Contrary to popular opinion, it is best not to have any if you can, as the detriment of the sugar (especially fructose) will outweigh the possible benefit of the micronutrients they contain. A small amount (1/4 cup maximum few times a week) of berries, preferably blueberries would be fine. (Diabetics should avoid starch and sugar nearly all of the time.) After the first 3 weeks, and do not have known disease, you can add a bit more starch to your diet (such as a couple of slices of high fiber, low carb bread), as long as this does not increase your cravings for more. Again this is not necessary but only if you feel the need, there is no nutrient necessity.
EAT THE RIGHT AMOUNT OF PROTEIN FOR YOU
Remember, this is a high fat diet, not a high protein diet. You should eat the right amount of protein for your body type.
DON’T BE AFRAID OF FAT--BUT EAT GOOD FAT
This is a high fat diet, so if you are hungry, you may eat fat! But stick to the good fats found in nuts, avocados, fatty fish, olives, etc.
LIMIT SATURATED FAT FOR THE FIRST THREE WEEKS
When you want to lose weight, what you really want to lose is largely saturated fat. Most saturated fats are harder to burn, and you will need to get a little fat-burning practice under your belt first. So limit it, at least for the first three weeks you are on the meal plan. Pass on the grain fed beef, pork, lamb and most dairy products and eat primarily fish, nuts, poultry, vegetables and no fat cheese. After the first three weeks on the meal plan, you can eat foods that are higher in saturated fat (such as beef, lamb and pork) although those wishing to continue losing weight should not eat these excessively.
EAT WHEN YOU ARE HUNGRY
I don't want you to walk around hungry. When you are hungry, eat good fats, protein (if you have not exceeded your protein limit) and fiber (like vegetables.) Good snacks include raw or dry roasted nuts, nut butters, guacamole, and vegetables and dip. You should not be hungry on this diet, I mean it! If you are hungry, have a handful of nuts or a healthy snack. If you have trouble feeling full without eating a lot of starch, fill up on vegetables. Your cravings for sweets and starches, which are similar to an addiction, should subside within three weeks.
DRINK LOTS OF WATER
Stick to water, seltzer, or flavored water (tea and herbal teas.) No soda of any type, even diet soda, and no juice.
DON’T EAT A LOT AT ONE TIME.
When you are hungry eat a small meal or snack rather. It's far better for your metabolism to eat several small meals or snacks throughout the day than three large meals. Listen to your body. Eat when you are hungry only, and not just because it is a certain time, and don't overeat to feel full.
If you bolt down your food, your brain will not have the chance to know that you are no longer hungry, and you will keep eating. If you eat slowly, your brain will get the message that you are filling up, and you will know when it's time to stop eating.
DON’T EAT FOR AT LEAST THREE HOURS BEFORE BEDTIME
Your last meal in the evening should be at least twelve hours from your first meal of the morning. This will give your body the time it needs to rest and heal, and you will find that you are sleeping better. Digesting food is hard work. Let your digestive system sleep also. Drinking water, however, is okay.
EXERCISE AFTER THE LAST MEAL OF THE DAY (IF POSSIBLE)
Do 15-20 minutes of mild resistance exercise or take a short walk (preferably uphill.) This will help burn up sugar, and prime you for a night time of fat burning. Then you should keep burning fat all night long, and the more fat you burn, the better you get at it. Even broccoli has some sugar and I want you to burn it off as soon as possible. What I don't want you to do is to eat late, lie down on the sofa and go to sleep. This will force your body to be working hard trying to digest all that food just when it should be winding down for sleep.
DON’T SLIP UP– AT LEAST FOR THE FIRST THREE WEEKS
It takes about three weeks for your metabolism to retool so that you switch from being a "sugar burner" to a "fat burner." Once your body and brain have made the switch, you will feel the difference. You will have more energy, better mental focus, and you'll even be sleeping better! In my experience, I have found that after feeling the difference, and "retooling" the brain's needs and desires, few people want to go back to their old eating patterns. NOBODY'S PERFECT It is far better not to, but IF YOU DO SLIP UP...EXERCISE IT OFF. If you "forget" and eat a sandwich with two slices of bread, or eat a cookie, go for a brisk 20-30 minute walk or undertake other exercise immediately after eating. If you don't burn off those starchy calories right away, they will raise your blood sugar, raise your leptin and insulin levels, prevent fat burning, and turn to fat, all of which get you right back to a deranged metabolism.
A little red wine, or a shot of gin, vodka, whisky is ok. Red wine may have some benefits. If you are really stressed out then a little red wine, or alcohol will calm you, thus lowering your sugar. Yoga is a better way. Alcohol does NOT reduce your sugar, it reduces stress a little.
Condiments and Spices:
Most are very good for you -
Turmeric, cayenne pepper, cumin, basil, oregano, fennel, Masala, ginger, garlic, Vinegar, mustard, miso salt (if not restricted), Lemon, Lime, Tamari. READ LABELS! Note: NO KETCHUP
Sweetners - Most are terrible for you. Agave, contrary to what you may have heard is one of the unhealthiest foods you can eat. Aspartame, saccharin, nutri-sweet, etc should also be avoided. Stevia, xylitol and erythritol are permissible in moderation, but may increase your craving for sugar.
Generally not until after several weeks of following our program, and you are better at burning fats.
Protein & Fat Sources
Limit these foods to once or twice a week:
Please keep in mind that during the first 2‐4 weeks on this program, your body will be in a transition period wherein you will be 'unlearning' how to burn sugar and ‘learning’ how to burn fat. During this time, you may feel a slight drop in energy level and a general ‘slowness’. Please do not be discouraged, as this is only temporary. Once your body becomes adept at burning your own fat stores, you will have a constant supply of energy always available and your overall health will vastly improve. Once this transition happens, you'll notice your hunger decrease (as your body will pretty much always be eating) and your energy will skyrocket. The transition period may vary in length between individuals, but EVERYONE gets better, no exceptions. Taking good vitamin supplements will speed up the transition and lessen the temporary negative strain on your body. It is very important to take magnesium and potassium, as the first few weeks you will be losing fluid.
The supplements provided soon by Dr. Rosedale contain everything you will need, and are recommended to everybody wishing to sustain an improved level of health. These supplements are currently in the in the process of obtaining patents and approval, and will be packed with all the fine ingredients that Dr. Rosedale has proven to be necessary in fighting the diseases of aging and taking anti-aging to a whole new paradigm. Priority updates on the availability will be sent via our news letter. The very basic supplement necessities would be; a good multi vitamin, for example; Daily Two Caps, without Iron, magnesium and potassium like Magnesium and Potassium Asporotate, and a good fresh fish oil, if you are exposed to the sun thus obtaining vitamin D, we like Carlson Fish Oil Liquid Omega-3, or cod liver oil if you are not exposed to sunlight as much as this has some vitamin D included, like Carlson Norwegian Natural Vitamin E Cod Liver Oil. There are many other supplements that can gear the body to becoming and maintain being a super efficient fat burner, which we will list shortly. We also have made a list of many different products, Rosedale Team favorites from suplements to almond flour which you can find listed on our products page
If you do all your shopping at conventional grocery stores, it will be difficult to eat in a way that allows your body the optimum nutrients to heal and maintain health. This is because today's general food supply is processed without consideration to its nutritional content, in order to satisfy our tastes for salt, fat and sweetness. The modern non-organic agricultural practices have stripped many essential micronutrients, such as zinc and selenium out of the soil. Therefore, these foods are nutrient deficient. Today's organic farming practices return these nutrients to the soil and grow foods without using harmful pesticides. Therefore, we recommend you eat organic foods as much as possible.
Remember that most expensive foods in stores are processed ones - you end up paying several middlemen for handling and distribution, in addition to paying for the removal of nutrients from perfectly good foods. You won't go wrong if you eat nature's packaging of foods instead of a profit motivated food manufacturer's product. Options to purchasing food at a health food store include supporting local organic farmers or becoming your own organic gardener.
Read food labels. Watch for hidden sugar sources (words ending in - "Ose" Fructose, lactose, dextrose, maltose, honey, mailed barley, etc.) even in health food stores. Do not be swayed "healthy" labeling: 100% pure, all natural, whole grain, cholesterol free, fat free, etc. In an effort to eliminate fat and keep a product palatable, many foods are labeled to suggest healthy qualities and hide the unhealthy ingredients, such as large amounts of sugar. There is no substitute for reading labels and looking out for suspicious and misleading ingredients such as hydrogenated oils, fruit juice sweetened, etc.
Some products which we use all the time are; Blanched Almond Meal Flour, Organic Coconut Flour, Organic Coconut Oil, and Natural sweeteners as you can make some wonderful bread, cookie treats and buying in the larger bags is so much cheaper. Another item we love, is Tanita scales (link to one in particular that measures not just body to fat percentage but also ), but they have many to choose from, chart linked here ~ Tanita chart comparing their models.
If you are on medications for diabetes or blood pressure and decide to do this program, please monitor your levels very carefully. Through this eating plan, your need for all medications will diminish and often disappear entirely, but this is especially true and will happen very rapidly in cases of blood sugar and blood pressure. Thus, it is imperative that you either see your healthcare provider for proper medication management or reduce medications yourself if you have been previously instructed about how to do this. As we improve hormone communication and sensitivity, this diet will naturally normalize your blood sugar, blood pressure, and many other symptoms for which were previously treated artificially though external chemicals. If you continue to stay the course with your previous medication regimen, your levels may drop too low and present a health risk. Please make sure you stay on top of this. See your doctor if necessary.