Kelly has been kind enough to condense the book so it makes sense: the rules are clear so here ya go:
DON 'T EAT FRUIT
WAT is what we usually think of as fat like the marbling of steak. A WAT cell, an adipocyte, is composed of a single large fat droplet with a single nucleus.
The following foods are prohibited:
• bread
• rice including brown rice
• cereal
• potatoes
• pasta
• tortillas
• fried food with breading
What to Eat
Mix and match from the following list, constructing each meal with one pick from each of the 3 groups. The choices that produce the fasted results are starred.
Proteins
• * Egg whites with 1-2 whole eggs for flavour,or if organic, 2-5 whole eggs including yolks
• *Chicken breast
• *Beef
• *Fish
• Pork
Legumes
• Lentils
• *Black Beans
• Pinto
• Red Beans
• Soybeans
Vegetables
• * Spinach
• Broccoli
• *Sauerkraut,
• Kimchee
• Asparagus
• Peas
• Green beans
• Eat as much as you like of these food items. Keep it simple. Pick 3 or 4 meals and repeat them.
• Make sure to have your first meal within an hour of waking.
• Eat 5 forkfuls of sauerkraut each morning
• Meals are about 4 hours apart.
• Drink massive quantities of water and as much unsweetened coffee and tea with no more than 2 tablespoons of cream
• Do not drink milk, including soy milk, normal soft drinks, or fruit juice.
• Limit diet soft drinks to no more than 16 ounces a day as apartame can stimulate weight gain.
• Red wine is allowed, other spirits are not.
• Cottage cheese is allowed, it has high levels of casein
• Use macadamia oil
• Use lemon and cinnamon before each meal
• Eat 1 and a half teaspoons of cinnamon per day, no more
• Fructose stalls weight loss
• The only exception are tomatoes and avocados.
• Avocados are to be eaten in moderation, a cup a day max.
Wines
On diet days, stick to dry wines, dry being defined as less than 1.4% residual sugar. The driest reds are Pinot Noir, Cabernet Sauvignon, and Merlot.
It is best to avoid Riesling, white zinfandel, and champagne
Snacking
• If you are hungry, you're not eating enough protein and legumes at each meal. Eat more.
• If all else fails, eat some carrots.
Recommendations for Supplements
Warning
Use adequate consumption of B complex vitamins when using PAGG
Decaffeinated green tea extract pills
725 mgs
Garlic Extract (Allicin)
Use Aged Garlic extract with high Allicin potential
Allicin 6000 Garlic , 650 mgs
Alpha-lipoic Acid
300 mgs
Policosanol
Most clinical trials suggest policosanol may decrease
cholesterol levels.
Do not eat the following, except for cheat days:
• Yams
• Sweet potatoes
• Quinoa
• Dairy (this includes cheese and yogurt of all kinds)
Approach To Eating
• Easiest thing to slow down glucose spikes is slow down your eating
• Drink more water to dilute digestion
• Chew more
• Make 30 minutes the minimum for your meals
• For faster fat loss, minimize blood sugar bumps above 100 to no more than 2 times per day
Cold and Fat Burning
• Use an ice pack on the back of your neck for 20 -30 minutes when insulin sensitivity is slowest
• Consume at least 500 milliliters of ice water on empty stomach immediately upon waking
• Take 5-10 minute cold showers before breakfast
• Use hot water for 1-2 minutes first
BINGE DAY
Rules to follow
• Have as much of the crap ingested either go into muscle tissue or out of the body unabsorbed.
Follow the next 3 principles
Principle #1
Minimize the release of insulin
Insulin is a storage hormone
Insulin release is minimized by blunting sharp jumps in blood sugar.
• Ensure that your first meal of the day is not a binge meal. Make it high in protein (at least 30 grams) and insoluble fiber (legumes)
• The protein will decrease your appetite for the remainder of the binge and prevent total self-destruction.
• The fiber will be important to prevent diarrhea. This can be a smallish meal around 300-500 calories.
• Consume a small quantity of fructose fruit sugar in grapefruit juice before the second meal. Even small fructose dosing can help to flat line blood glucose.
• Use supplements to increase insulin sensitivity AGG, and PAGG, This reduces the amount of insulin the pancreas releases in spit of mild or severe glucose surges. Think of it as insurance.
• Consume citric juices, lime juice squeezed into water, lemon juice on food, or citrus kombucha.
Binge DAY Principle #2
Increase the speed of gastric emptying or how quickly food exits the stomach.
• Caffeine and yerba mate tea
• theobromine (found in dark chocolate)
• 100-200 milligrams of caffeine or 16 ounces of yerba mate tea
Binge DAY Principle # 3
Engage in brief muscular contractions throughout the binge
• For muscular contractions, perform air squats and wall presses, and chest pulls
• Do 60-90 seconds of these exercises before eating and again 90 minutes after eating
• This exercise bring glucose transporter type 4 (GLUT-4) to the surface of muscle cells, opening more gates for the calories to flow into.
• The more muscular gates we have open, before insulin can trigger GLUT 4 on the surface of fat cells, the more we can convert to muscle.
• Exercise and insulin seem to activate GLUT-4 through different pathways.
• It may be possible to use exercise to beat meal induced insulin release to the punch and flip the switch so that food energy was transferred to muscle tissue
Chinese Proverb
If you take 100 steps after each meal and you will leave to be 99
Detailed Notes
The following foods are prohibited:
All
• bread
• rice including brown rice
• cereal
• potatoes
• pasta
• tortillas
• fried food with breading
If you avoid eating these foods and anything else white, you will be safe.
A reason to avoid the whities: chlorine dioxide, one of the chemicals used to bleach flour (even if later made brown again) combines with residual protein in most foods to form alloxan. Researchers use alloxan in rats to induce diabetes. Note this when you are eating anything white or enriched.
Don't eat white stuff unless you want to get fatter.
Fruit and its principle sugar, fructose, is converted to glycerol phosphate very effectively. Glycerol phospate leads to triglycerides (via the liver) which translates to fat storage.
THE BINGE
Paradoxically, dramatically spiking caloric intake once per week increases fat loss by ensuring that your metabolic rate doesn't downshift from extended caloric restriction.
Macadamia oil
• Macadamia oil is the new olive oil
• It tastes almost like butter
• Unlike olive oil, it has a high smoking point (234degrees Celcius and is ideal for sauteeing
• It has a long shelf life and more stable than olive oil when exposed to light.
• Olive oil from a clear container can become rancid . Anaylsts estimate that over 50% of all mass produced olive oil is spoiled when consumed.
• High in palmitoleic acid, found in human skin, so it can double as a skin moisturizer.
• The fat in macadamia oil is 80% monounsaturated, the highest percentage among cooking oils
Cissus quadrangularis
CQ is used to treat obesity and associated oxidative stress.[1] Its bactericidal effects on Helicobacter pylori hold promise as an effective treatment of gastric ulcers and preventative of stomach cancer in conjunction with NSAID therapy.
CQ can be very effective at minimizing weight gain during over feeding.
The morning after pill for over eating.
Fat Absorption
• 2 strains of bacteria affect fat absorption, Firmicutes and Bacteroidetes
• Lean people have more Bacteroidetes
• as fat people lose weight, they gain more Bacteroidetes
• Fake sugar lessens the good bacteria in your gut
Fermented foods
• Fermented Foods contain high levels of healthy bacteria and are critical to this diet.
• 5 forkfuls of sauerkraut each morning
• Prebiotics are fermentable substrates and help healthy bacteria grow and thrive
• Garlic, leeks and chicory are high in FOS
Fructooligosaccharides (FOS)
• also called oligofructose or oligofructan,
• FOS exhibits sweetness levels between 30 and 50 percent of sugar in commercially-prepared syrups.[1]
• It occurs naturally, and its commercial use emerged in the 1980s in response to consumer demand for healthier and calorie-reduced foods.
• The term oligosaccharide refers to a short chain of sugar molecules (in the case of FOS, fructose molecules).
• Oligo means few, and saccharide means sugar.
• Pre and probiotics could have beneficial effects on obesity
• Only 5% of serotonin is found in your head. The remaining 95% is produced in the gut.
• Probiotics have been used to treat depression
PAGG
4 supplements are the 4 horsemen of sustained fat loss which have a synergistic effect when put together:
• Helps you store carbs in muscle not in fat
Alpha-lipoic acid
• Alpha-lipoic acid (ALA ) is a potent anti oxidant and free radical scavenger that can regenerate vitamin C and e, restore leves of intracellualar glutathione, an important antioxidnt that declines with age and increase excretion of toxic heavy metals such as mercury.
• ALA has a lack of toxcity for humans.
• there are trace amounts of lipoic acid in some organ meats and vegetables including spinach and broccoli
• Increases insulin sensitivity and is being explored to treat type 2 diabetes and metabolic syndrome
• Not only does ALA increase glucose and nutrient absorption it inhibits triglyceride and fat storage
• ALA helps you store carbs in muscle or liver rather than as fat
Green Tea Flavanols
• Epigallocatechin Gallate (EGCG) is the most important polyphenol, and is considered the main active ingredient in green tea.
• EGCG is found to decrease the risk of UV induced skin damage, inhibiting cancer growth and inhibiting ageing
• It also inhibits the storage of carbs as fat and diverts them to muscle cells.
• EGCG appears to increase programmed cell death in mature fat cells. This means that these hard to kill bastards commit suicide. The ease with which people regain fat is due to fat memory (the size of fat cells decreases but not the number of fat cells) and using EGCG to prevent this could prove a useful weapon against obesity
Recommendations for supplements
Decaffeinated green tea extract pills
725 mgs
Garlic Extract (Allicin)
Use Aged Garlic extract with high Allicin potential
Allicin 6000 Garlic , 650 mgs
Alpha-lipoic Acid
300 mgs
Policosanol
Most clinical trials suggest policosanol may decrease
cholesterol levels.
Warning
Use adequate consumption of B complex vitamins when using PAGG
Cottage Cheese vs Yogurt
One cup of low-fat cottage cheese contains 28 grams of protein vs. an eight-ounce container of yogurt with only 12 g.
Yogurt has whey protein but cottage cheese has casein protein, the slow-digesting kind that will keeps your muscles anabolic (growing) between meals or overnight. It is also high in glutamine, which can increase growth hormone levels. As for yogurt, if you're under 15% body fat, you can eat it before workouts, but only if you stir a scoop of whey protein powder into it to bump up the protein to decent levels.
Do not eat the following, except for cheat days:
• Yams
• Sweet potatoes
• Quinoa
• Dairy (this includes cheese and yogurt of all kinds)
http://4hourpeople.com/question/443/the-great-yogurt-debate
Yogurt and milk products are banned since they contain lots of milk sugar, which can stall fat loss even in small amounts. While doing slow carb, no yogurt / milk / sour cream / cream cheese, etc are allowed.
2. Harness the power of acid
When something doesn’t taste as fresh as I’d like and I’ve already given it a bit of salt, my next step is to add a little vinegar or a squeeze of lemon. Test this on some steamed veg or wilted spinach, and you’ll see how dramatic the difference can be.
3. Unleash umami (a flavor explosion) with humble soy sauce
T
Soy is all about the umami, and a little bit can turn almost any food (not just Asian dishes) into a flavor explosion.
Fat Burning
Not all fat is created equal
There are at least 2 distinct types
• white adipose tissue (WAT ) and
• brown adipose tissue (BAT)
BAT is referred to as a fat burning fat and appears to be derived from the same stem cells as muscle tissue. A bat cell is composed of multiple droplets that are brown in colour, because they have a much higher volume of iron containing mitochondria.
Normally associated with muscle tissue, mitochondria are best known for producing ATP and burning fat in muscle tissue. BAT helps dissipate excess calories as heat.
Fat Burning and Cold
• Cold can make BAT appear within WAT . Cold might help to increase the amount of fat burning fat.
• Cold stimulates BAT to burn fat and glucose
• Shivering also contributes to increased GLUT-4 activity
• Adiponectin is a cool little hormone that is secreted by fat cells. It can increase the oxidation (burning) of fatty acids in mitochondria and increase uptake of glucose by muscle tissue
Recommendations
• Use an ice pack on the back of your neck for 20 -30 minutes when insulin sensitivity is slowest
• Consume at least 500 milliliters of ice water on empty stomach immediately upon waking. At least 2 studies show an increased resting metabolic rate 24-30% . this peaks 40-60 minutes after eating.
• Eat breakfast 20-30 minutes later.
• Take 5-10 minute cold showers before breakfast
• Use hot water for 1-2 minutes first
For extra thermogenic effect, consume 200-450 milligrams of cayenne before hand. Usually with chicken or something, don't eat it on an empty stomach.
Short term cold exposure leads to fatty acid release to provide fuel for heat production through shivering. this brings GLUT-4 to the surface of muscle cells, contributing to increased lean muscle gain.
Even at shorter durations, cold exposure with shivering could increase adiponectin levels and glucose uptake by muscle tissue. This effect could persist long after the cold exposure.
In the absence of shivering it is still possible to capitalize on fat burning through the stimulation of BAT thermogenesis. Even without shivering there are small increases in lean muscle tissue when comparing underwater versus land based exercise
Cold showers are an effective treatment for depression
Cinammon and Lemon as Catalysts
It's not when you put it in your mouth that counts. It's when it gets to the cells. Food doesn’t move to the bloodstream that quickly, you peak 1-2 hours after
increasing fat content in meals blunts jumps in glucose more than lean proteins
fructose blunts glucose but also inhibits fat loss
• Vinegar didn't lower glycemic response but lemon did.
• 3 tablespoons of lemon juice before eating lowers blood sugar peaks by 10%
• cinnamon has substantial effects on glucose levels
• Cinnamon can be used to reduce the glycemic index of a meal by up to 29%.
• At 4 grams ( 1 and a half teaspoons) per meal or even 6 grams per day, it can lower not only blood glucose but also LDL cholesterol
• Eat 1 and a half teaspoons of cinnamon per day, no more
• Get freshly ground cinnamon or ground it yourself.
• Don't use too much, it can be a potent blood thinner
• Use no more than 4 grams per day
Approach To Eating
• Easiest thing to slow down glucose spikes is slow down your eating
• Drink more water to dilute digestion
• Chew more
• Make 30 minutes the minimum for your meals
• For faster fat loss, minimize blood sugar bumps above 100 to no more than 2 times per day
• Eat decent quantities of fat at each larger meal. Saturated fat is fine if meat is untreated with antibiotics and hormones.
• Use lemon and cinnamon before each meal
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