Balanced Eating Made Simple: My Daily Food Routine

Course Summary

• Morning Routine:
  • Start the day with water to combat dehydration from sleeping.
  • Consider adding lemon to the water for energy and alkalizing benefits.
  • Coffee or tea should follow after hydration, with a tip to make a smooth latte using butter and a pinch of baking soda.
• Breakfast:
  • Typically skipped, but if consumed, it’s usually bacon and eggs, seasoned with preferred seasonings or pink Himalayan salt.
• Lunch:
  • Around 11 o’clock, consume the first protein of the day if breakfast was skipped.
  • A common choice is a pound of ground beef cooked in a cast iron skillet, seasoned with salt and pepper. The beef is then further seasoned during mealtime with healthy fats and other preferred seasonings.
• Dinner:
  • Consume the remaining ground beef from lunch, paired with healthy fats.
  • If hungry in the afternoon or evening, consider having bone broth with butter and salt.
• Purpose of the Diet:
  • The focus on proteins and healthy fats aims to induce ketosis, a fat-burning state.
  • The body uses glucose or ketones as fuel. By consuming fewer carbs, the body shifts to burning ketones, promoting fat loss.
• Benefits:
  • Reduced hunger and cravings.
  • Less bloating and inflammation.
  • Feeling of fullness and satiety.
  • Freedom from being controlled by food.

Key Takeaway

• The diet is designed to kick-start weight loss by promoting ketosis.
• It’s essential to listen to one’s body and eat until full, focusing on the right types of foods and healthy fats.
• The amount of food doesn’t matter as much as the type of food and feeling satisfied.

Homework Suggestions:

Here’s a list of suggestions to help you become more attuned to the changes happening in your body:

• Stay Hydrated: Begin your day by drinking water. Monitor your energy and digestion levels to see if you notice any improvements.
• Maintain a Food Diary: Track your daily intake of proteins and healthy fats. This will help you correlate specific foods with how they make you feel.
• Experiment with Seasonings: Introduce new seasoning combinations for your proteins. This can help you identify which flavors make you feel more satisfied or energized.
• Monitor Ketosis: If accessible, use ketone test strips. Observing when your body enters ketosis can give insights into energy shifts or mood changes.
• Rate Your Hunger & Fullness: Before and after meals, gauge your hunger levels. This can help you understand how different foods impact your satiety.
• Try Bone Broth: Incorporate bone broth into your diet and observe any changes in your hunger levels or overall well-being.
• Experiment with Butter Coffee: Swap your regular coffee with the butter and baking soda latte. Compare the two in terms of how they affect your energy and fullness.
• Reflect Regularly: Set aside time each week to think about the dietary changes you’ve made and how they’re affecting your body.
• Engage Your Household: Share your dietary journey with those you live with. They might notice changes in you that you haven’t observed yourself.

By actively engaging with these suggestions, you’ll be better equipped to notice and understand the changes happening within your body as you adjust your diet.

Weight Loss Kick-Start Protocol

• Morning Hydration:
  • Start your day with a glass of water to combat dehydration.
  • Consider adding lemon for added benefits and flavor.
• Breakfast:
  • If you’re a coffee drinker, try a butter coffee. Blend hot coffee with a teaspoon of butter for a smooth latte-like drink.
  • If hungry, opt for protein-rich foods like bacon or eggs. Eggs can be cooked in butter or seasoned with your choice of seasoning, such as pink Himalayan salt.
• Lunch:
  • Focus on high-protein sources. Consider cooking a pound of ground beef seasoned with just salt and pepper.
  • Pair your protein with a healthy fat source like avocado, butter, or oils (e.g., olive oil, coconut oil).
• Dinner:
  • Continue with a high-protein focus, using the remaining ground beef or other protein sources.
  • Again, pair it with healthy fat.
• Snacks (if needed):
  • Opt for bone broth with a touch of butter and salt.
  • Avoid dairy and sweeteners during this kick-start phase.
• Seasoning and Sauces:
  • Season your proteins freely, but be cautious of seasonings with added sugars.
  • Avoid sauces like barbecue sauce that might contain high fructose corn syrup or other sugars.
• Family Involvement:
  • Engage your family in your dietary changes. Request their support, especially in avoiding trigger foods.
• Monitoring:
  • Consider weighing yourself or taking body measurements at the start to track progress.
  • Remember, the scale might not always reflect your progress. Pay attention to how your clothes fit and how you feel.
• Goal:
  • The primary aim is to shift your body into ketosis, a fat-burning mode. This is achieved by reducing carbohydrate intake and focusing on proteins and healthy fats.
• Feedback:
  • Listen to your body. If you feel full, stop eating. If you’re hungry, eat the right types of foods as outlined above.
  • Note any changes in hunger, bloating, inflammation, cravings, and overall satiety.

Remember, this protocol is a kick-start and won’t be for long-term adherence. After the initial phase, you can slowly reintroduce other foods and monitor their effects on your body.