Before I begin, an acknowledgement should be given to Dr. Eric Berg, author of “The 7 Principles Of Fat-Burning” (for more information, go to www.bergdiets.com), and Dr. Guy Schenker, developer of the Nutri- Spec nutritional analysis system, as the diet and exercise programs described in this book are derived from their work. Both of these doctors have made a huge contribution to the understanding of diet and exercise for health and weight loss. I have studied their work extensively, and have attempted to simplify their programs to make the principles of effective diet and exercise easier to understand and implement for the average person. For those wanting more detail on
diet for specific body types, I highly recommend Dr. Berg’s book, “The 7
Principles Of Fat Burning”.
My simplified dietary recommendations are as follows:
1. Eliminate or greatly reduce refined carbohydrates such as bread, cereal, baked goods, pancakes, pizza, pasta, and anything else made with wheat, oats, or other grains – even whole grains. Bran crackers (preferably with no added sugar or salt) are alright because they are mostly fiber. In addition, eliminate or greatly reduce all sugar and other sweeteners. The main reason that refined carbohydrates MUST be kept low is because they trigger the release of the hormone insulin from the pancreas. ANY significant insulin release will shut down your body’s ability to burn fat for one to two days. To put it in eating terms, if you eat more than about 20 to 25 grams of refined carbohydrate (about the amount found in one slice of white bread) in a day (that’s in a DAY, not per MEAL), you CANNOT burn fat effectively for the next one to two days, no matter how well you eat and how much you exercise those days (you will burn calories, but not from fat – you will burn up whatever sugar is in your body and then your body will start “eating” your muscle tissue to convert it to
sugar.). Now, there might be special occasions or some other reason why you want or need to eat refined carbohydrates for social reasons. If that comes up, it is not the end of the world, but try to minimize the carbohydrates you do eat. Just be aware that every time you “cheat” on the carbohydrate recommendation, you set yourself back one to two days on your weight loss.
2. One thing that I think needs special mention separate from the carbohydrate issue is that it is strongly recommended that
you stop drinking sodas of all kinds (those with sugar and artificial sweeteners alike). This is for a couple reasons. Sodas
containing sugar obviously create the problems of any refined carbohydrates, and your average 12 ounce soda has around 35 grams of sugar – more than enough to sufficiently activate insulin release that would stop fat-burning completely for 24 to 48 hours!
Artificial sweeteners create their own problems, most notably that they tend to cause water retention. But sodas may cause yet another even bigger problem when it comes to weight loss.
Preliminary studies indicate that sodium benzoate, an ingredient found in many sodas (as well as in other highly-processed foods), inhibits something called mitochondrial DNA. We talked about the
mitochondria in relation to the effects of thyroid hormone. Well, when you inhibit mitochondrial DNA, the cells of the body don’t make as many mitochondria, and just like in cases where there are
problems with thyroid hormone function, when there aren’t as many mitochondria, you can’t burn as much fat, and you tend to get fatigued. Over the years, several people have told me that they
lost weight after the only change they made was that they stopped drinking sodas. Because of the combination of problems with soda, for some people simply eliminating their soda consumption
can be the solution for their weight loss impairment.
3. Be careful not to eat excessive quantities of animal proteins (meat, poultry, fish, dairy products, etc.). The liver has to process the proteins you take in, and animal proteins (and the
animal fats that accompany them) are hardest for it to process. So, the relatively low protein intake during the early stages of the diet is intended to give the liver a rest and allow it to recover. Low-fat yogurt or cottage cheese (provided you don’t suffer from lactose intolerance or dairy allergies), organic eggs, and fish (especially eaten raw as sashimi – without rice!) are the easiest animal
proteins for your liver to handle, so I recommend eating these more frequently than beef, pork, or chicken.
When possible, it is best to stick to fresh meats and avoid processed meats like ham, salami, bologna, and processed turkey and ham, as processed meats are high in preserving agents and salt which promote water retention. There are some “natural” processed meats such as ham and turkey that do not contain nitrites or other preservatives that are acceptable, but fresh, unprocessed meats are preferable.
I recommend starting with about 30 to 50 grams of animal protein per day – preferably in the morning and early afternoon (avoid eating lots of animal protein late at night). If you feel fatigued or sensitive to cold after a day or so on this amount, continue to add an additional 10 grams of protein per day until you are feeling good, or until you reach a maximum of about 80 grams per day – remember, this is strictly for animal proteins. Proteins from nuts, seeds, and nut and seed butters can be eaten in unlimited quantities. On the following page are guidelines for the grams of proteins in certain foods.
1 egg = 7 grams
1 chicken leg = 10 grams
3 ounces of canned tuna (1/2 of a regular can) = 20 grams
4 ounces of hamburger (a quarter-pound patty) = 40 grams
½ cup of plain yogurt = 11 grams
½ cup cottage cheese = 15 grams
1 cup of milk = 9 grams of protein
1 ounce of cheese = 7 grams of protein
Before moving on, I wanted to take a moment and address a common concern regarding eggs: cholesterol. Eggs have been unfairly blamed for causing high cholesterol by those (including many doctors) who do not really know that much about diet. It is true that eggs are relatively high in cholesterol, but eating eggs does not significantly raise blood cholesterol (this has been shown by clinical studies). How can this be? Well, first of all, it is a well-documented fact of human physiology that about 70% of the cholesterol in your blood is actually produced by your own liver (for the purpose of hormone production), and only 30% is from cholesterol you eat. Secondly, even though eggs are high in
cholesterol, they are also high in a chemical called lecithin. Lecithin has been shown to quite effectively lower blood cholesterol. So, at worst,
eggs are pretty much neutral when it comes to blood cholesterol, and they are an excellent source of several nutrients. So, about now you may be wondering if the liver makes 70% of the cholesterol in your
blood, what makes the liver over-produce cholesterol and give you high blood cholesterol? To a large degree, it’s refined carbohydrates! Did you ever wonder why diabetics typically have high cholesterol and
triglycerides? It’s because diabetes (Type II, anyway) and high cholesterol/high triglycerides are caused by the same thing: eating too many refined carbohydrates! Now, getting back to the diet
recommendations…
4. Most fats should be kept relatively low. This means eliminating or greatly reducing fried food, butter, margarine, shortening, lard, bacon grease, and cooking oil. If you want to use some type of
fat/oil for cooking, organic coconut oil is the best choice. Olive oil is a good second choice for cooking, or it can be used in salad dressings. Small amounts of real butter are also acceptable for cooking or for use as flavoring for cooked vegetables. Flax oil and fish oil supplements are fine and are actually beneficial, and flax oil can also be used as a salad dressing oil, provided you mix your own dressing and use it immediately (flax oil degrades quickly
when exposed to air). Flax oil should not be used for cooking because heat breaks it down very rapidly and produces unhealthy
changes in the oil. Any added fats and oils should be limited to just
what you need to cook without food sticking to the cookware, and to maybe a tablespoon or so of salad dressing.
5. So, what should you eat? The answer is fresh (or frozen) vegetables and fruits, nuts and seeds, and unsweetened/unsalted nut and seed butters (peanut butter, tahini, etc.).
You can eat unlimited quantities of any kind of vegetables, preferably raw, but lightly steamed is alright. The best vegetables for helping the liver to recover are the cruciferous type, which includes broccoli, cauliflower, kale, and radishes. Some people have difficulty digesting raw vegetables, and if this is the case for you, it is alright to steam them lightly (cook them as little as possible so that they will retain their nutrient content). The sprouts of the cruciferous vegetables are particularly high in nutrients and are usually easier to digest raw than the full-grown vegetables. Whenever possible it is best to eat organic vegetables. Organic vegetables are not as contaminated with pesticides and other chemicals which are damaging to the liver.
You can eat unlimited quantities of apples. All other fruits and berries should be consumed in quantities of about 1/3 of the quantity of vegetables consumed. Again, organic is best.
Nuts and seeds can be eaten in unlimited quantities as long as they are not salted. It is preferable to eat them raw (not roasted), and it is best to soak them in spring or filtered water in a glass container overnight before eating them, as this makes them much easier to digest. After soaking, they can either be spread out to dry before eating, or can be eaten damp. Nuts and seeds make convenient snacks because they do not take up much space and
do not require refrigeration.
Nut and seed butters can also be eaten in unlimited quantities. These include peanut butter, almond butter, cashew butter, and tahini (sesame seed butter). It is preferable to get nut and seed butters that have no added sugar or salt. If organic nut and seed butters are available, these are best. Tahini can be made from either raw or roasted sesame seeds, and the raw type is preferred for the purpose of the liver enhancement.
6. Snacks are important to make sure your blood sugar stays stable. You can snack as often as you like and can eat as much as you want as long as you stick to the foods laid out in number 5. It is not good to let yourself feel hungry for extended periods of time, as this causes the adrenal glands to release cortisol, which will interfere with weight loss.
7. Caffeine, alcohol, and artificial sweeteners (splenda, equal, saccharine, etc.) should be kept to a minimum. Caffeine stimulates the release of cortisol from the adrenals, which can interfere with fat burning, and artificial sweeteners tend to make you retain water. Alcohol is handled like carbohydrates by the body (which means increased insulin and decreased fat-burning), can be damaging to the liver (which reduces the liver’s ability to activate the fat-burning hormones) and also tends to cause water retention.
8. Condiments and seasonings need to be used with care. Some condiments and seasonings are fine (such as dried or fresh herbs and spices), but it is best to avoid products containing added salt, added sugar, and chemical flavor enhancers and preservatives. If you need salt on your food, I recommend Morton’s Lite Salt, which is essentially half sodium chloride and half potassium chloride, but it tastes pretty much like regular salt. For salad dressing, I recommend mixing your own with olive or flax seed oil and balsamic or apple cider vinegar, with dried spices and/or garlic and/or Morton’s Lite Salt to taste. Another option is to mix low-fat yogurt or sour cream with organic salsa (it’s kind of like a spicy thousand island). Pre-made salad dressings can be used, but try
to use them sparingly.
Most people will lose weight pretty rapidly in the first few weeks on this plan. The weight you are losing at this stage is mostly retained water, and you will likely need to use the restroom much more frequently when you begin – people may make fun of you for running to the restroom all the time, but they won’t be laughing when they see the positive changes in you. Poor liver function causes the body to retain water, and it is possible to have several gallons of water stored in your tissues. This diet will stimulate the liver and kidneys to release this retained water.
Since water weighs about 8 pounds per gallon, it is possible that you will lose several pounds in just a few days when you first begin this
program. Once you have run out of the retained water, your weight loss will slow down dramatically. This is the point at which you begin to burn fat. This is what you want to have happen! Once water weight has been
eliminated, optimum fat burning will take place at about 1 to 2 pounds per week for most people. Some people get discouraged when they start out losing 5 or 10 pounds (or more) per week and then drop down
to losing 1 to 2 pounds per week (in some cases maybe only half a pound per week), and they may think that their weight loss program is
no longer working. In fact, this is exactly what should be happening and
is simply the difference between eliminating water and actually burning fat. When you understand what’s happening, you can look at the
slowing of your weight loss as a positive sign – you’re finally getting somewhere toward lasting change in your body!
At this point, you can either keep doing what you’ve been doing, or you can add a little more protein into the diet, particularly if you are following the exercise recommendations (covered later). You don’t want to go too heavy on protein, because that will start to overload the liver again, but up to about 80 grams of protein per day is usually fine, as long as you don’t have a tendency to get the “beer gut” type of weight deposition. If you do have a tendency to develop a “beer gut”, I recommend keeping the protein intake down to the 30 to 50 grams per day as a maximum.
While losing weight is probably your primary motivating factor, there are actually more important signs that you are on the right track in the first few weeks. Among the things we look for are your clothes fitting more loosely, your energy level is higher and you are sleeping better, your skin looks healthier, and you are in a better mood. As long as some positive changes are occurring, you are getting healthier, and this is the first step in your body becoming able to lose weight efficiently. The weight loss will happen, but you may need to be patient to allow your body time to heal and function properly.
If you are not losing any weight or seeing any of the positive changes just mentioned within the first two weeks on this program, there are a few possible explanations: First, your liver may simply be in such bad
shape that it needs longer to heal up and start working (this could take 4 to 6 weeks in extreme cases). Another possibility is that you’re doing
something wrong. Take a close look at everything you are eating and drinking. An online tracking system devised by Dr. Eric Berg, called the Fat Burning Tracker can help pinpoint problem areas. The Fat Burning
Tracker can be accessed at www.fbtcoach.com . Finally, there may be some other problem blocking your body from working properly. This can take the form of an emotional need (you may or may not be consciously
aware of) to remain overweight, a physical blockage to normal bowel function (such as from scar tissue related to abdominal surgery), it could
be a side-effect of a medication you are taking, you may be having inflammation (and water retention) related to food allergies, or it can be a neurological or energy-flow problem in the body. We will cover the most common of these barriers to weight loss as we go along.
It needs to be emphasized that during the first few weeks on this program, weight loss usually proceeds pretty quickly. The beginning of the weight loss usually begins within a day or two on the program, but for someone with a severely overworked liver, it could take up to a month before any significant weight loss begins. If you stick to the
program and follow the recommendations, the weight loss will come, but you need to be patient and allow the body to get healthy enough for it to
happen. Once the weight loss does begin, you could lose 5, 10, 15
pounds per week and possibly more! This is the loss of water weight
(you’ll need to go to the bathroom frequently during this process). Depending on how much water weight you are carrying, this rapid
weight loss could continue for several weeks. If you stick to the
program, it will continue until you run out of excess water. From then on, your weight loss will slow down considerably as you begin to burn
fat. Fat burning proceeds at a maximum rate of about 2 pounds per
week. I know we’ve talked about this before, but it bears repeating: this changeover from losing water to burning fat can sometimes be
discouraging to people if they don’t understand what’s happening. If
you didn’t know better, you might assume that if you were losing 5 pounds per week and then you were only losing 1 pound per week that
your program was not working anymore. Some people mistakenly think
they’ve hit a plateau. Losing 1 pound per week, or even a ½ pound per week is NOT a plateau! A plateau is when you stop losing weight
altogether for a few weeks, or cycle through gaining and losing a similar
amount of weight repeatedly. When you shift from losing weight rapidly
(losing water weight) to losing 1 or 2 pounds per week (most likely burning fat), it is exactly what SHOULD be happening – you are on the right track!
Now, if you are losing 1 to 2 pounds per week, does that mean you are definitely burning fat? Not necessarily. Wait a minute! Didn’t I just say that when you burn fat, you can only lose 1 or 2 pounds per week? Yes, but you could be losing water weight at that rate too, even though water loss is usually faster than that. So, how do you know if you’re actually burning fat? There is a very simple way to tell. When you burn fat, ketones are produced. Ketones are an alternate fuel source for your brain when blood sugar is not available. Anyone who has done the Atkin’s diet is probably familiar with ketones. To keep it simple, you
know you’re buring fat when you produce ketones, and the simplest way to know if you are producing ketones is to test your urine with a
chemical test strip. Ketone test strips are available at most pharmacies, so if you want to be sure your’re burning fat, simply get some ketone
test strips and check your urine periodically. If you have ketones in your urine, you’re burning a significant amount of fat. If you don’t, you’re not.
Now that we’ve completed the overview of the diet, I’m sure that at least a few people are wondering at what point you start adding the refined carbohydrates back in. Those people need to go back and read that section about insulin again. You don’t add carbohydrates back in – EVER! Eating too many refined carbohydrates is most likely at least a part of what got you into weight trouble (and/or other health problems) to begin with. So, the only time you would add the carbs back in is if you are trying to get fat again. Unless you happen to be a movie star needing to fatten up for a role, I don’t think this is going to come up too often. This being said, there will be times where it may be “necessary”
to eat some refined carbohydrates. This is covered in detail in my E- Book, “Training Your Brain For Weight Loss”.
I’m not saying that you should feel bad about going off the diet once in a while, but if you want to continue to lose weight and keep it off, you
need to consider this program as a permanent change in your usual
lifestyle. If there’s a special occasion and you want to eat some bread, pasta, sweets, etc. either for enjoyment or social reasons, by all means
do it. One lapse is not going to be your downfall. Enjoy the special occasion, accept that it may take a few days for your body to get back to fat burning, and move on. The important thing is to not let that lapse become a recurring thing. If you eat refined carbohydrates a few times per month, that’s not a big deal. If you eat them a few times per week, the repeated high insulin release will block any and all attempts for you
to lose weight.
As mentioned earlier, alcohol intake should be kept to a minimum, but a small amount of alcohol is OK, if you feel you simply must have it. By small amount, I mean one 6 ounce glass of wine or of a mixed drink, or (not and) a 12 ounce serving of beer per day. You really need to keep it to ONE and ONLY ONE serving – and the serving should be a normal sized glass – not a pitcher! As with the refined carbohydrates, it is recognized that special occasions do come up, and the periodic bending of the rules is fine. But if you bend the rules every other day, the weight you worked so hard to lose is likely to come back – and fast.
You can usually get away with coffee, tea and other caffeinated beverages in moderation unless you have the adrenal-type weight pattern of the pendulous abdomen with the weight being below the waist
– the “stomach pooch” – in which case caffeine and other stimulants should be avoided. Sodas really should be avoided if at all possible for the reasons previously discussed, but one once in a while is not a
disaster. For coffee and tea, 2 to 4 servings per day is fine, as long as you keep the use of sweeteners to a minimum. Even non-caloric sweeteners are problematic because of their effects on the liver, so the
use of any sweeteners should be kept to a minimum.
So, let’s summarize the basic approach of the diet portion of the program once more:
1) Eliminate sweets, grain-based foods (bread, pasta, cereal, etc.), potatoes, and corn from the diet.
2) Eliminate the consumption of all sodas (regular or diet).
3) Be careful not to eat excessive quantities of animal proteins (meat, poultry, fish, dairy products, etc.). I recommend starting with about 30 to 50 grams per day – preferably in the morning and early afternoon (avoid eating lots of animal protein late at night). If you feel fatigued or sensitive to cold after a day or so on this amount, continue to add an additional 10 grams of protein per day until you are feeling good, or until you reach a maximum of about 80 grams per day – remember, this is strictly for animal proteins, proteins from nuts and seeds can be eaten without restriction. As much as possible, stick to fresh, unprocessed meats.
4) After the first few weeks, if you started out with rapid water- weight loss and have reached a stable point of losing 1 to 2 pounds per week, AND you do not have the tendency to develop a “beer-gut”, you may wish to increase your animal protein
intake slightly, up to a maximum of about 80 grams per day. If you do have the tendency to develop the “beer-gut”, you are better to stay on the lower protein amount of 30 to 50 grams per
day for the long-term.
5) You may eat unlimited amounts of primarily raw fresh or frozen vegetables, preferably organic.
6) You may eat primarily raw fresh or frozen fruits, preferably organic, in quantities of about 1/3 the amount of vegetables, except apples which can be eaten in unlimited quantities.
7) You may eat unlimited quantities of nuts and seeds, preferably raw and unsalted, but dry roasted is acceptable (soak raw seeds and nuts in water overnight to make them easier to digest).
Peanut butter, tahini, and other nut and seed butters are also acceptable.
8) Minimize alcohol consumption. It’s best to limit it to no more than
one 6 ounce glass of wine or mixed drink or one 12 ounce serving of beer per day. In other words, only one small to medium alcoholic beverage per day.
9) Limit caffeine consumption to 2 to 4 servings (6 to 8 ounces) of coffee or tea per day. If you have the adrenal type of weight
deposition (the lower abdomen “pooch”, it is best to avoid caffeine.
The following suggestions are to give you an idea of possible food choices that meet the guidelines of the recommended diet plan. For a more extensive menu, I recommend you check into www.myfoodwiththought.com. They offer custom-made meal plans and provide complete recipes based on your particular dietary needs and your food preferences. A free trial of their service is included as a
bonus with the purchase of my E-Book, “Training Your Brain For Weight Loss”.
Sample Menus:
Breakfasts: For all of the following, recommended beverages are 1 cup of coffee or tea, or 8 to 12 ounces of water, or a small glass of milk (preferably organic). Juices are NOT recommended, as they are a concentrated source of sugar.
1 to 2 eggs, cooked in a small amount of coconut oil, olive oil, or butter.
½ cup fresh or previously frozen berries (no added sugar)
1 apple
Or…
2 egg omelette (or scrambled eggs) with your choice of spinach, onion, tomato, salsa, mushrooms, cheese, natural ham, natural turkey, and/or natural sausage – try different combinations for variety.
Or…
½ to 1 cup of plain (unsweetened) yogurt with ¼ to ½ cup of fresh or previously frozen berries (unsweetened) and ¼ to ½ cup of raw or roasted unsalted seeds and/or nuts.
1 apple, plain or sliced and spread with peanut or other nut butter.
Or…
3 to 4 ounce breakfast steak or natural ham slice.
1 apple, pear, or other piece of fresh fruit.
¼ to ½ cup of raw or roasted unsalted seeds and/or nuts.
Or…
½ cup of cottage cheese with ½ cup sliced fresh fru it.
½ cup of raw or roasted unsalted seeds and/or nuts.
1 apple sliced and spread with peanut or other nut butter. Or…
1 apple sliced and spread with brie cheese.
1 egg cooked in small amount of coconut oil, olive oil, or butter
½ cup of fresh berries
Or…
1 – 2 hard boiled eggs.
½ - 1 cup of plain yogurt with ½ cup of sliced fres h fruit.
1 apple
Or…
1 cup of plain yogurt mixed with 1 cup of milk (whole or low-fat) and ½ cup of berries or other fruit blended with 1 cup of ice for a smoothie (low-sugar whey or soy protein powder can be added if desired).
Lunches: The recommended beverages to accompany these selections would be water, tea, or coffee (with minimal sweeteners).
3 to 6 ounces of canned tuna or salmon mixed with a tablespoon of mayonnaise, plain yogurt, or sour cream, with lemon or lime juice and salt to taste.
1 to 2 cups of cut raw vegetables (cucumbers, carrots, zucchini, broccoli, cauliflower, mushrooms, etc.) plain, with lemon juice, or
dipped in hummus, tahini, or peanut butter.
1 apple, plain or sliced and spread with peanut butter.
¼ to ½ cup of raw or roasted nuts and/or seeds. Or…
Lettuce, spinach, or mixed-greens salad with your choice of vegetables (tomato, cucumber, carrots, sprouts, broccoli, jicama, beets, radishes, etc.), with bottled salad dressing, oil and vinegar, or dressing made of a mixture of plain yogurt or sour cream with salsa.
Your choice of 1 to 2 hard boiled eggs, 3 to 6 ounces of tuna or salmon as prepared above, or 3 to 4 ounces of cooked to taste beef, pork,
chicken, or “natural” processed meat “cold cuts” served over salad. Salads are a good option for lunches that can be made ahead of time and they allow for considerable variety.
Or…
3 to 4 ounce hamburger patty with 1 to 2 cups grilled onions, mushrooms, and/or peppers, with or without cheese, with fresh lettuce and tomato.
1 apple or other piece of fruit.
Or…
Stir fry with 3 to 4 ounces of chicken breast mixed with your choice of vegetables (broccoli, onion, snow peas, bean sprouts, carrots, bok choy, cauliflower, etc.), cooked with 1 to 2 tablespoons coconut or olive oil,
salt and spices (garlic, curry powder, cayenne, or any other herbs/spices you enjoy), or small amount of soy sauce to taste.
Or…
3 to 4 ounces of sushi-grade sliced fresh raw tuna, salmon, or other fish, seasoned to taste with salt, lemon or lime juice, soy sauce, hot sauce,
or any other seasoning you enjoy. Fresh sliced cucumber with salt and
lemon juice and fresh sliced tomato seasoned with salt and pepper to taste.
1 apple sliced and spread with peanut or other nut butter.
Or…
1 to 2 hard boiled eggs.
Fresh raw vegetables (carrots, broccoli, cucumber, cauliflower, mushrooms) dipped in hummus, tahini, or peanut butter.
½ cup of raw or roasted unsalted nuts and/or seeds.
Or…
1 tomato cut into slices about ½ inch thick baked or heated in
microwave with sliced or shredded cheese on top (heat just until cheese is melted).
Celery and/or carrot sticks spread with peanut butter or cream cheese.
1 apple or other piece of fresh fruit.
Dinners: The recommended beverages to accompany these selections would be water, tea, or coffee (with minimal sweeteners).
Taco salad made with fresh greens, diced tomatoes, diced bell peppers, and diced onions with shredded cheese and ground meat crumbles (about ¼ pound per serving) cooked with salt, garlic, chili powder, cayenne, and/or any other desired spices. Top with mixture of ½ cup sour cream (low fat or regular) mixed with ½ cup of salsa.
Or…
Grilled, baked, or broiled 3 to 4 ounce chicken breast seasoned to taste served with 1 to 2 cups of lightly steamed vegetables of your choice (broccoli, cauliflower, green beans, carrots, etc.). Vegetables can be seasoned and/or lightly buttered.
Or…
Brown 1 pound of ground beef (crumbled) in a skillet with 1 to 2 table spoons of coconut or olive oil and seasoning to taste (salt, garlic, etc.). Once beef is browned, add sliced onions, mushrooms, bell peppers, zucchini, and/or any other vegetables (for a total of 2 to 3 cups of cut vegetables) to pan with browned beef and stir fry until lightly cooked (still crunchy). Makes approximately 4 servings. Can be served with side salad and/or with fresh fruit for dessert.
Or…
Place fresh fish filets (about 4 ounces of fish per serving) in a plastic bag and add a couple of tablespoons of olive oil and a couple of tablespoons of lemon or lime juice (use about equal amounts of oil and juice in quantities sufficient to thoroughly coat fish). Seal and then shake bag and flip filets around in bag with fingers until the fish is coated with the oil and juice mixture. Place in non-stick skillet on
medium heat, salt filets lightly and then cover skillet. Cooking time will vary with thickness of filets, so check every few minutes until fish is cooked through (use a knife to slice into the thickest part of the filet). Remove from heat and serve with side salad and/or fresh fruit.
Or…
Sprinkle lime juice on steaks (about 4 ounces per serving) and then rub with salt, garlic, chili powder, and any other spices you like. Grill or broil steak until done to your preference. Can be served with side salad, or grilled vegetables. If grilling vegetables, onion, tomato, green pepper, mushrooms, etc. can be skewered and placed directly on grill. Zucchini sliced lengthwise in ¼ inch slices can also be placed directly on most grills or on the warming rack that is above the main grilling surface
(have tongs handy to manipulate the slices on the grill). Another option is to wrap sliced vegetables in foil or grilling pouches with a little bit of oil
and place on main grill or warming rack.
Or…
Chicken fajita lettuce wraps: Grill or stir-fry ¼ pound of chicken breast and cut into slices. Place some strips of chicken onto center of a lettuce leaf (romaine, green leaf, etc.) with diced tomatoes, onions, and/or other vegetables. Add salsa, low fat sour cream, cheese, and/or salad dressing per your preference and fold the lettuce leaf around the mixture and enjoy.
Or…
Low-carb chicken parmigiana: Cook whole chicken breast in a small amount of olive oil in a skillet over medium heat, and sprinkle with garlic powder and a small amount of salt. When chicken is cooked-through, coat the top with tomato paste and then sliced or shredded mozzarella cheese. Reduce heat to low and cover. Check every few minutes until cheese is melted then remove from heat and serve. Goes well with
salad with oil and vinegar or Italian dressing. May also be served with sautéed fresh spinach: to prepare, thoroughly wash 4 to 5 cups of spinach leaves and set aside. In a skillet on medium heat, add 2 tablespoons of olive oil and a tablespoon of lemon juice. Add spinach, and sprinkle lightly with garlic powder and salt and cover skillet. Check frequently, and as spinach wilts, stir frequently to mix it with oil and lemon juice. When fully wilted and mixed, you may add additional salt, garlic, or lemon juice to taste if desired. Serve warm.
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