#1
Eliminate ALL Sugar
Including: high fructose corn syrup, organic cane sugar, honey, maple syrup, fruit juices, high sugar fruits, agave, potatoes, and any foods that contain these ingredients.  Read labels carefully and check for grams of sugar.

#2
Eliminate ALL Grains
Including: wheat, corn, rice, oats, quinoa, etc. regardless of whole grain and organic claims.  Don’t eat any grain food just because it is labeled as ‘gluten free.’

#3
You Gotta Eat Fat to Lose Fat
This includes: grass-fed butter, coconut oil, olive oil, avocados, lard, animal fats, heavy cream milk, and MCT oil.
Eat protein-rich foods (fish, chicken, beef, turkey, pork, eggs, and high fat cheeses) plus nuts & seeds.
Eat a variety of water-based crunchy vegetables.

Coconut Oil
Directions: 2 tablespoons every day.  Use it as a spread, put it in a shake, or use it to cook your eggs & veggies.
Benefits: It contains short and medium chain fatty acids that help in taking off excessive weight.  Research suggests that it helps to reduce abdominal obesity in women.

Plant or Whey Protein
Directions: One scoop with your favorite milk, once or twice daily.
Benefits: Helps control hunger cravings.  Provides protein and amino acids, which serve as building blocks for increased muscle growth.  Also, increases release of anabolic hormones that can stimulate muscle growth, such as insulin.

Vegetables
Directions: Eat 5 vegetables per day.  Choose fresh fruit and veggies that are in season.  Not only are they cheaper, but they will also be at their peak flavor and freshness.

Breakfast
Directions: Start the day with protein & fat.  Incorporate butter and/or coconut oil, eggs, bacon and a protein shake.

Lunch
Directions: Salad with protein.  Include lots of leafy veggies (spinach, kale, cilantro), horseradish, cucumbers, and olives.  Top with this dressing: 1tsp Braggs apple cider vinegar with lots of olive or coconut oil plus spices.

Dinner
Directions: A good source of protein + veggies.

Snacks
Directions: Fruit (figs and other fibrous fruits) and nuts (almond, walnut, macadamia, pistachio) with yogurt.  Cottage cheese (full fat) with black pepper & cilantro.  Protein shake with peanut butter.