Not long! You’ll start losing weight immediately if you stick to a few basic LCHF Primal Principles:
- Eat the Right Foods
- Stop snacking
- Don’t eat or drink anything with sugar in it
- Don’t eat starchy foods and vegetables like pasta, bread or potatoes because these things turn into sugar as your body digests them
- Only eat when you’re hungry
- Exercise a little bit
1. Eat the Right Foods
In a nutshell, Protein, Fat and Vegetables. Bacon and eggs instead of Wheaties and 2% milk. Steak and Asparagus with butter. Roasted Chicken and broccoli with butter. Salads with cooked chicken or fish. How about a Wedge Salad with bleu cheese, bacon, hard boiled egg, red onion and bleu cheese dressing? Burger with cole slaw and without buns. Wild fish (no farm raised salmon) with vegetables. And the list goes on and on. You can eat pizza, but not the crust. I make pizzas in my Fun Foods Challenge with low carb crusts. How about a pizza crust made with cauliflower? Sounds crazy , but you would like it. So eating the right foods shouldn’t be a problem because there’s lots of fantastic things to eat! For a complete list and lots more info, check out my Intro to Primal Challenge.
2. Stop Snacking
This is a tough one, especially if you’re a sugar burner. Sugar burners snack all day long because what they’re eating never really satisfies them and a few hours later (could be minutes) there looking for something else to munch on. These snacks are usually packed with calories from sugar or some other form of carbs like wheat or fruit. Remember, fat is good! So eating low fat or no fat yogurt is out! Low fat or no fat anything isn’t good because they usually replace the fat with sugar and toxic industrial thickeners like carrageenan. So if you’re a sugar burner, the desire to snack is going to be overwhelming! So in the beginning, if you have to snack, snack on something good! Like macadamia nuts, walnuts, almonds or Brazil nuts. No cashews or peanuts though. They are legumes. Once you start to burn fat over sugar, it will be easier to not snack because you won’t feel the urge to snack!
3. Don’t eat or drink anything with sugar in it
So no ice cream, candy bars, sweet tea, soda, fruit juices and no straight sugar either! If you drink coffee with sugar, stop it! I used to drink coffee with sugar in it until I turned Primal in 2014. One day years later my wife made me a cup of coffee, she forgot and put sugar in it, and I swear I spat it right out into the cup and said to my wife “what are you trying to do poison me?” She looked up surprised by what I said, but then realized she put sugar in the coffee. We both had a good laugh! Sugar is going to be hard to give up. Its in just about everything the food industry produces. There was an experiment on mice in the laboratory where they put two tubes in an enclosure, one filled with sugar, the other filled with cocaine. Long story short, sugar is more addictive than cocaine! Maybe that’s why the food industry puts sugar in everything?! If you look at food labels and don’t see the word sugar that doesn’t mean there is no sugar in it. The food industry has now come up with over 30 different names for sugar. The best thing to do is to not eat any prepared foods. Shop in the outer aisles of your grocery store, not in the center aisles. I used to buy Kombucha in the store, but even that has too many carbs in it. So I started making my own (above)!
4. Don’t eat starchy foods and vegetables
This is another tough one! Its hard to believe, but potatoes are sugar! Well, ok, not really, but when your body metabolizes them they turn into glucose which sugar. Your bloodstream can only have a certain amount of glucose floating around in it. If the body senses there’s too much, insulin is produced to store it into your cells. Your body could store it in your muscle cells as glycogen, but if you’re not too active and your glycogen stores are full, your body stores the excess sugar into your fat cells. And we don’t want that! So by not eating sugary things, we keep the sugar out of the blood and out of your fat cells. Hey look at that, you’re losing weight already! I know its going to be hard to give up that delicious bowl of pasta, that crusty French bread with gobs of butter (just eat the butter) or those French fries with lots of ketchup (there’s tons of sugar in ketchup by the way. Only eat low sugar ketchup. I hear ya. Your saying “I don’t eat that much ketchup” to which I say “It all adds up!”) Try opting for the cole slaw when having a burger. Oh, by the way, you can’t have the burger on a bun. Remember, no bread because your body will turn that into sugar. So you’ll have to eat your burgers with a fork and knife for a while. Or try wrapping in lettuce and raw onion “buns” like I did above. You’ve got to like raw onion though! A gluten free bun is not necessarily a good choice. It may not have wheat in it, but it could use other flours that are still loaded with carbs. I show you how to make acceptable breads in my Fun Foods Cooking Challenge.
5. Only eat when you’re hungry
Sounds like no problem, right? When you’re a sugar burner, you pretty much want to eat all the time! The problem is the foods you’re eating are not satisfying enough and you’re always looking for something else to satisfy you, but sugar never does. You have to eat protein with lots of fat! I have a problem with this to this day. After living for 60+ years with the belief that you have to eat three square meals a day, I find myself eating breakfast, lunch or dinner without even thinking “am I hungry?”! I’m getting better at that. A lot of time I’ll eat one meal a day, that’s OMAD in fasting circles. Yes I fast. Fasting is a much maligned aspect of LCHF eating. It turns out fasting is good for the body and the brain. All kinds of repairs are done to the body while in a fasted state. You’ll find that once you switch over from being a sugar burner to a fat burner, you’re cravings to eat will subside. So really don’t have to eat all the time and a lot of time not eat the three square meals. Your body is taking care of it self by using the fat off your body as energy! So you’ve trained your body to burn the fat you eat and if you don’t eat, it will burn the fat off your body. You’ll save on food bills too!
6. Exercise a Little Bit
When I started my journey the only thing I could do without hurting was swimming (no impact) or walking (minimal impact). The walking thing is the best exercise for losing weight in my opinion. All you have to do is keep you heart rate elevated for a half hour to an hour and you’ve burned a lot of fat and you’ll keep burning fat for a while even after you stop. When I lost my first 35 pounds I was able to start doing sprints. I weighed over 300 pounds and I thought I’d never be able to run again, but I did! Sprinting or doing any High Intensity Interval Training (HIIT) will get the glycogen out of your muscle cells, so your body will store any excess glucose in them instead of your fat cells! That’s what we want. If you sit and watch sports on TV, try standing up while watching. I even to some calisthenics! Do some squats, jumping jacks or lift some dumb bells. You’ve got to move, so get up and move. Try a walk before and/or after you eat. This really helps with weight loss and blood sugar control
Well, that’s about it in a nutshell. For more details and lots of printouts, try taking my Intro to Primal Challenge. Good luck!