I’ve been asked a lot about how effective my 30 Sugar Free Days Program and my new Alien Diet Program is for weight loss and while I could give you a lot of diet success stories, why don’t I let the people who have been through the program let you know:

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I just began my third week on Sunday, and my wedding ring is loose! All my clothes are baggy and I don’t think I will ever eat sugar again! I love how you said you can feel like an “alien on planet carbohydrate” … that’s exactly how I feel! I have found some wonderful farms in my area and I’m shopping at the market less and less. Thank you so much, this is exactly what I needed!

Hilary Barry

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My great news is the my cholesterol went from 268 to 184 and my triglycerides from 271 to 75. I am simply amazed!  My cholesterol and triglycerides have never been that low as far back as my records show which is 1998.  This after being sugar free for just 4 months. It proves to me how dangerous sugar is to our health.  This is great motivation for me!

Thank you again.  I am floating above the clouds after being so down for so long with these high numbers.

Marion Pippin

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I’ve been sugar free for a little over 2 weeks now, and Dr. Scott was right, my cravings severely declined within the first week I would say. Now I don’t even think about sweets! That’s not to say that at this point I wouldn’t WANT something sweet , but I have the willpower to turn it down because my cravings are no…t out of control. I’ve never gone this long without sugar or bread, I can’t believe I’ve made it this far

Nerine E

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Thanks a million for your program and sage advice. I did not follow the plan strictly for these 30 days (it is my second time around), but kept the principles in mind to adjust my entire lifestyle for the rest of my life. I am a former fat girl, went from 170 lb in my teens to now 115 lbs at 47 years old. I look and feel better tha n I ever have in my life. I can do 30+ pushups, vigorous cardio, working with a preschool population with ceaseless energy. Everyday, I work out and I eat a lower carb, low sugar diet super rich in veggies, fruit, nuts and meats…

I think what you offer us is so great…Your language and formatting is direct, concise and easy to absorb.  You do not come across like a lobbyist, or in-it-for-profit industrialist, or highly technical scientist…

Your encouragement and inspiration works to motivate me.  You are giving the gift of a better-lived life:   with a healthier body, clearer thinking, more energy to be the best YOU…I am so grateful.

Diane Rogers

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I’ve completed 7 days and lost 1.5 pounds. I don’t think I’ve ever EVER gone 7 hours without sugar so this is a HUGE accomplishment. I really look forward to the emails. I keep them all and reread when I need a boost.

Very nice program!

Jess Marke

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I’ve been low-carbing for 5 years now and feel terrific. Still, I have a sweet treat from time to time and was having a horrid problem eliminating artificial sweeteners from my diet. Your challenge inspired me – 30 days! I could do that.

Thanks for sponsoring this!

Bev C

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I’m sorry but I didn’t think to take pictures but I did take body measurements and I lost about 2” off my hips. I hope that helped, I plan to keep doing it for life. Thanks a lot!

Cathy

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I’ve been sugar free and actually, mostly meat free as well, for almost 3 weeks now. The weight is coming off finally and I feel free. I feel that I’m healing from all the destructive foods I’ve eaten in the past year. Not eating the meat has provided my liver to clean up, so I’m grateful to be “cleaning house”. I can tell by my increased energy and healthier looking skin, that it’s really helping.

My cravings have virtually disappeared, I think because I’ve eliminated the foods that trigger the cravings. It’s been, actually, the easiest weight I’ve lost in a long time.

So, thank you again. Just had to write and let you know how much I appreciate this.

Elaine A

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I have become a much healthier person in the last month (my doctor said I could lower my insulin from 30 units to 25) and I thank God for finding you and your program on the internet! Thank you for staying in touch with me through the 30 day challenge and being the encouragement that you are!

God Bless You, Joe

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After just two weeks going sugar free, the biggest benefits I get are:

• Less muscle pain.

• Better sleeping at night.

• More energy.

• Clearer thinking. That is the number one reason I’ve gone without sugar. Sugar fogs my brain. After just two weeks going sugar free, I can think clearly, process difficult decisions effortlessly and remember much better.

• I simply function more efficiently.

Again, thank you for the 30 days plan. I think it’s great!

Yours truly,

Julia M

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I just finished the 30 day Sugar Free Days. I really enjoyed having someone who knew what I was going through. I thought I had been sugar free for three months before I started your program, but I didn’t realize how many products I was eating contain sugar by a different name. I would go to my computer each morning before breakfast to read your encouragements. I learned a lot from your e-mails and printed some out for reference.

I am pre diabetic and my blood sugar was in the 100-115 range when I started four months ago. It has only been in the low 90?s for the last week, for which I am grateful to you. I didn’t think I could get it down without medication. I am having my cholesterol checked on Monday. I am hoping for the same result.

Thank you very much,

Marion

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There are more diet success stories on Facebook, check them out here: Facebook Group 30 Sugar Free Days

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If you have been told that you have to give up gluten grains, you may be feeling a bit lost. This guide to cooking with non-gluten grains can get you started.

Many people who have Celiac disease or gluten intolerance (also called sprue, gluten enteropathy or gluten-sensitive enteropathy) are now stuck with the problem of finding something to eat.  This guide will introduce you to the non-gluten grains and link you to some fabulous recipes you can find all over the web.

If you want some help kicking the gluten grains consider trying my 30 Sugar Free Days Program that helps people stop eating sugar and the foods that act like sugar (mostly grains).

Amaranth

Amaranth is a tall plant that produces millions of tiny seeds. Amaranth seeds are high in protein and they have a distinct nutty flavor. Amaranth mixes well with other grains, try adding a little bit to the next rice dish you make and watch how it enhances the flavor of the meal. Cinnamon Amaranth Grits (use Stevia for a non-sugar version) Aztec Tapule Spanish Style Amaranth

Buckwheat

Buckwheat has a strong flavor that could be described as nutty or dark. It has a strong flavor that many Western tongues find strange, but give it a try and you will find that its flavor grows on you. Buckwheat is high in manganese, magnesium, zinc and fiber. Buckwheat is a staple of Japanese foods and you can by noodles made out of buckwheat (which many people looking for gluten free foods are looking for). Sweet and sour buckwheat noodles with asparagus Buckwheat Coconut Pudding Buckwheat Salad

Corn

Corn is one of those grains that people are familiar with, so when they first switch to a gluten free diet they eat a lot of corn. But corn is a common source of food allergies too, so watch out. That being said, corn is a wonderful and versatile grain that fill the gap when you can’t eat gluten grains. Corn can be eaten right off the cob, but there are also corn noodles and many corn backing mixes. Most people know what to do with corn, so I don’t have a lot of recipes, but here is one I like: Chili Mac (use corn elbow noodles)

Millet

Millet is one of the tiniest of grains, but it packs a powerful nutritional punch.  It has a bit of a nutty taste to it, but not as strong as buckwheat.  Anytime you think about using rice, think about substituting with millet.  I like to mix millet with other grains (think about a rice/millet pilaf). Broccoli and Cashews over Millet Millet Casserole Autumn Millet Bake Butternut Squash and Millet Cakes

Quinoa

Quinoa has a distinct flavor but one that most people find enjoyable. Like millet flour, you need to use some binder (see below) to help it stay together when you are baking with it. Quinoa is one of the healthiest of the non-grain grains and you should experiment and use it often. Quinoa and Black Bean Salad Quinoa and Veggie Stirfry Quinoa Skillet Dinner Italian Quinoa Dinner

Rice

Rice is a staple food all over the world. It is a wonderful addition to any meal. There are rice noodles, but they take a bit of getting used to (sauce doesn’t stick as well to rice as it does to wheat).  Once again, most people know what to do with rice, but here are a few recipes. Rice Stick Noodles with Exotic Mushrooms Pad Thai

Teff

Teff is the tiniest grain that is used for food. The word Teff means “lost” – supposedly because it is so easy to lose these tiny grains. The taste of Teff can best be described as malty, try mixing a small amount of teff in with your next rice or other grain meal. Teff Polenta with Veggies Berbere Stew (lentil and teff stew)

All is Not Lost

You can enjoy your life even if many of the grains you are used to are now gone. Most people who start a non-gluten diet feel much better than they have in years.

If you like baking, take a look at this guide: The Gluten Free Flour Guide.

Do you have some great recipes of your own? Leave them in the comment section below (or provide us with a link to the recipe).

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Want to learn how to break a sweet tooth addiction? That is easy. Well it is easy to say (but actually very hard to do). If you have ever tried to stop eating sugar then you know just how hard it is and new research is showing us exactly why it is so hard to kick the white death out of our diets. While you might have wrestled with your sweet tooth in the past, let me show you how you can knock it down and finally triumph over this pesky troublemaker.

Why is it so Hard to Break a Sweet Tooth Addiction?

Do you want to know why it is hard to break your sweet tooth action? The answer is simple: Because it is a real addiction. Research has shown that sugar addiction is every bit as powerful and hard to kick as addiction to alcohol, smoking, and even hard drugs.

So while you might be kicking yourself for not being strong enough to fight your sweet tooth, you should cut yourself some slack because sugar addiction ranks high on the hard-things-to-kick list.

How You Can Break Your Sweet Tooth Addiction

If you want to break your sweet tooth addiction, the first thing you have to do is stop thinking it is going to be easy. No one tells an alcoholic (or a drug addict) that they can get rid of their addiction easily. Fighting against your sweet tooth will take time and effort and you will be constantly tested in ways that other addictions are not. For example: how many cigarette ads do you see on the television? And how many of your friends think you are crazy to stop eating sugar? We are bombarded with sugar advertisements daily and most people who stop eating sugar feel alone in a world of sugar junkies. So, take your addiction seriously and understand it is going to be hard.

The second way to succeed in kicking your sugar addiction is find some support. There are many ways to find the support that you need. The best support comes from friends or family members who want to go on a sugar-free holiday with you, but there are also groups on Facebook or other web-based sites that can help you as well.

I have a 30 Day Program called the 30 Sugar Free Days that helps people get off of sugar. Check it out here: 30 Sugar Free Days. You can break your sweet tooth addiction, but it will take time. Breaking your sugar addiction is well worth the effort as you will likely lose weight and feel much better.

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Does eating sugar give you a headache? The sugar headache, otherwise known as the Holliday Headache (because we eat so much sugar on Easter, Halloween, Christmas and other holidays) has a lot in common with a hangover headache but it strikes any time year when we overdo sugar.

While most have experienced a sugar headache at some time in their lives it is not well known in medical circles. It might even surprise you to learn that the exact causes of all headaches are a bit of a mystery. Migraines and cluster headaches are thought to be vascular (having to do with blood flow) but how blood changes create a headache is unknown; the same is true of the sugar headache.

I view the sugar headache as a toxicity or dehydration event and while it might be an annoyance it could also be the sign of something more dangerous. Let’s look at dehydration ad toxicity and see how they might cause a headache.

Sugar Dehydration

Dehydration is a common way to get a headache and sugar can lead to dehydration. Eating too much sugar dehydrates your body in two ways.

• Dilution: When you eat too much sugar, your body has to dilute that sugar to keep it from harming your body. This means that water is being pulled from all parts of your body to balance the large amount of sugar in your blood stream. While this water-pulling effect happens all over the body, it is your head that suffers the most.

• Urination: One of the ways that your body has of getting rid of excess sugar is to dump it in your urine. This is especially true of diabetics, who have to go to the bathroom a lot.

Toxicity

The other way to think about sugar is to consider it a toxic event. While your body runs on glucose (a simple sugar) it was never meant to have a ton of simple sugars running around in the blood. If you look to nature, you would find that there are almost no foods that contain the high amount of sugar you would find in a soda or piece of cake. If natural foods do contain a high amount of sugar it is often bound up and hard to get to (like in a sugar cane). The only way to get a large amount of sugar into your body is to have that sugar processed before you put it in your mouth. Processed sugar or processed grains both act like sugar in your body and this is toxic to the very blood cells that carry the sugar throughout the body. (I explain this at length in my book Sugarettes).

Something Worse?

Sugar headaches can also be a warning. If you get sugar headaches often, you might just be diabetic or pre-diabetic. The best way to find out if you are diabetic is to go and see your doctor and have them run some blood tests, but here are the typical symptoms of diabetes:

• Excessive urination: As I mentioned above, sugar acts like a diuretic and will spill sugar and water into the urine. Having to urinate a lot is often one of the first signs of diabetes.
• Excessive thirst: Since diabetics are losing a lot of water (see above), they are often thirsty all the time.
• Excessive hunger: Everyone has periods of time when they are hungry, but diabetics are hungry all the time (with strong cravings for carbohydrates, sweets and sugar). This is one of the strange things about diabetics: They have a lot of sugar in their bodies, but it is not being used by the cells so they are hungry all the time.

Sugar Headache

The reasons why sugar gives you a headache are many and not readily understood. But you don’t have to wait for a reason to stop the pain in your head.

You can stop your sugar headaches and give sugar the boot by trying my 30 Sugar Free Days Program. During the program, you will learn about foods that act like sugar and what you can do about your cravings. Make sure you understand that sugar is doing more harm to your body than just giving you a sugar headache, take this opportunity to learn from your headache that you shouldn’t be putting large amounts of sugar in your mouth and you need to make a change.

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Gluten is one of the major proteins found in wheat. Gluten is also found in other grains such as:  spelt, kamut, triticale, barley, rye, and malts. But if you really want to avoid gluten you also have to look out for food additives as stabilizers, flavorings, or even thickening agents that contain gluten.

The word “gluten” comes from Latin and means “glue” and while it may be causing your digestive system all sorts of problems gluten is what makes wheat such a great grain to cook with. If you want light and fluffy breads you need to have something to hold the grain particles together and gluten does that really well. Breads rise when you add yeast to gluten-containing flours because gluten holds the bread together. When you see the pizza guy twirling a crust in the air he can do that because gluten is holding it together, If you grind rice and add the exact same ingredients and all you get is a messy pizza guy with rice dough on his face.

Cooks, scientists and farmers all wanted to have wheat with more gluten and the food scientists actually bred wheat to contain more gluten than found in nature. The result is that our wheat today has a ton of gluten in is and while pastry chefs all over the world applauded this move, our tummies do not.

If you want to read more about gluten, check out this Wikipedia article: gluten

Why does gluten cause problems?

Gluten intolerance is an immune problem; many people’s gut immune system simply doesn’t like gluten and reacts to it. This is due, in part, to the high gluten content in the grains we eat, but also because we eat so much of it. When was the last time you went a meal without eating some form of wheat?

There are people who have full-blown allergic reaction to gluten and these people have Celiac disease. But what I see more often than people with a full blown reaction to gluten is what I would call gluten sensitivity or gluten intolerance. Common problems that I see in people who are sensitive or intolerant to gluten are sinus problems allergies, digestive problems including gas, bloating, diarrhea and problems concentrating and others.

What can you do about gluten intolerance?

The only real answer to gluten intolerance is to avoid gluten and go on a gluten free diet. The best way to do this is to avoid gluten and gluten products for at least two weeks. When you avoid these products for at least two weeks, then your body has a chance to repair all the damage done by the overactive immune system.

Flours that you can bake with that seem to work are corn, potatoes, rice, and tapioca, amaranth, arrowroot, millet, quinoa, sorghum, sweet potato, taro, teff, chia seed, and yams. (see Baking with Non-Gluten Grains)

But I wouldn’t stop there. If you are having digestive problems then I would also remove other common allergens such as dairy foods and corn. If you are really crazy (and maybe want to lose some weight) try my 30 Sugar Free Days Program where people stay away from not only sugar but foods that act like sugar (that means all grains).

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Metabolic syndrome is not really a disease but a syndrome and what I would call a “pre-disease” or a condition that you get before you get really sick. Metabolic syndrome is also known as syndrome X, or metabolic syndrome X, or even insulin resistance syndrome.

There are four primary symptoms of metabolic syndrome: central obesity, insulin resistance, hypertension, dyslipidemia (all explained below). Having metabolic syndrome brings with it a risk for other diseases (mostly heart disease, stroke, and type-2 diabetes) and the potential for a shortened life.

The most important thing to know about metabolic syndrome, though, is that it acts like a canary in a coal mine warning you that you are at risk for much worse things to come (that is, if you don’t stop it in its tracks). The good news is that you can change what you are doing right now and avoid much of the pain that comes with having diabetes or heart disease.

Symptoms of Metabolic Syndrome

How do you know if you have metabolic syndrome? While the definitions for metabolic syndrome change from medical group to medical group, most groups agree on the following definition for the syndrome:

• Central Obesity: Central obesity (see picture on this page) is where most of the fat that you carry is about your center or stomach. The other major way to carry extra weight is considered pear shape (where excess fat surrounds the waist) and is not associated with metabolic syndrome. Waist measurements usually determine central obesity with measurements of over 40 inches (102 cm) for men or over 35 inches (88 cm) for women.

• Insulin resistance: Insulin resistance is where the cells of your body are resistant to insulin. Diabetes is a condition where the cells are very resistant to insulin, but there are all sorts of grades of insulin resistance before diabetes. Usually people start out somewhat insulin resistant and then it gets worse as times progresses. Insulin resistance can be measured by a fasting glucose more than 100 mg/dL (or you are taking blood sugar medications). Read more about insulin resistance here: Insulin Resistance

• Dyslipidemia:  Dyslipidemia is a state where your blood fats are either too high or too low. You are familiar with many of these blood fats such as cholesterol and triglycerides. Dyslipidemia in metabolic syndrome usually is defined as having high triglycerides (over 150 mg/dL) and a low HDL cholesterol (less than 40 mg/dL for men and less than 50 mg/dL for women).

• Hypertension: Hypertension or high blood pressure greater than 130 systolic (top number) and 90 diastolic (bottom number).

What Can You do About Metabolic Syndrome?

If you are wondering what you can do about metabolic syndrome, the answer is a lot! While you might be looking for a pill that you can take, that is not your answer. The only way to change metabolic syndrome is to change what you are eating and how much you are exercising.

Here is my plan for stopping metabolic syndrome:

• Stop eating sugar: Okay, I know this is easier said than done, but you have to kick your sugar habit. I have a plan for kicking sugar (and foods that act like sugar) and you can take a look at it here: 30 Sugar Free Days.

• Exercise: You need to get at least 20 minutes, but more like 40 minutes of intense exercise in a day. Pick something like biking, swimming, running or other consistent exercise and practice it every day.

• Eat More Vegetables: Every chance you get you should put something fresh into your mouth. Find a way to incorporate vegetables into every meal you eat (yes, even breakfast).

Metabolic syndrome may seem like a one-way dead end street to heart disease and diabetes, but it doesn’t have to be that way. Change what you are doing today and you can change who you are (and maybe how long you are going to live).

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Insulin resistance is a modern day problem that is the result of eating modern day foods. What insulin resistance means is that the cells in your body are resistant to insulin. While this may not sound like a big deal, it is. The more insulin resistant your cells become, the high your blood sugar rises (and your body hates high blood sugar). Let’s take a look at just how insulin resistance happens in your body.

How Insulin Resistance Forms

If your blood sugar shoots up high occasionally, there is really no problem. The problem comes when your blood sugar is high over a long period of time or high blood sugar happens every day. To understand this, you have to understand what is happening in the cells of your body.

The cells in your body only want so much sugar; they just want enough sugar to do their jobs. When there is constantly too much insulin and too much sugar in the blood stream (like when you eat sugar at every meal) the only response that the cells have is to remove the doorways (receptors) from the outside of the cell. This process is called down-regulation of receptors. When insulin receptors disappear throughout the body, it creates a whole-body effect called “insulin resistance,” meaning the cells of the body become “resistant” to insulin.

Let’s take a look at what happens to the cell when the body removes receptors, in the following diagram the yellow represents the cell and the blue thingies are the receptors.

A cell goes from having this many receptors (normal):

To having, say, this many:

Now, this is a bit tricky to understand, but imagine if all the cells in your body began to respond to too much sugar by removing their insulin receptors. If every cell in the body removed its receptors, the doorways to sugar, what would happen? The end result would be that you’d have more sugar in your blood.

Why?

Remember that insulin used to be able to push sugar out of the blood stream and put it into the cells. The cells, though, are now getting rid of receptors because there is too much sugar around most of the time. The cells are becoming resistant to insulin. So, even though there is sugar in the blood stream and a lot of insulin, the sugar has no where to go because the cells won’t allow it in. So, now, where does the sugar go? It stays in the blood stream.

But you also have to remember, more sugar in the blood stream creates what? The answer is more sugar in the blood stream leads to more insulin. When your body becomes insulin resistant, the next time you eat a meal, you have a higher amount of sugar in your blood because the cells are refusing to take on that sugar. So, more sugar in the blood stream means that the body will now release more insulin. Do you see the vicious cycle that is starting to develop? More insulin circulating in the body will eventually lead to fewer receptors on cells, which will lead to more sugar in the blood, and more insulin, and fewer receptors and…you get the idea.

Cells will eventually look like this as they get rid of even more receptors:

Now you understand how insulin resistance can develop from eating a high amount of sugar every day. The association between eating sugars and the creation of insulin resistance is, however, far from being a proven phenomenon in human beings. Animal studies demonstrate a relationship between eating sugars and foods that act like sugar and the development of insulin resistance,[i]^,[ii] but the medical community is far from convinced. Like much of the scientific study on sugar and health, much more research is needed.

Over Time

Okay. Let’s see if we can pull this all together. Watch what happens over time, not to the individual cell, but in the whole body. The following chart shows how blood sugar and insulin react to each other and how insulin resistance builds over time when you are consuming sugar foods. (click on the image below to see full size).

What happens over time with insulin resistance is that the body can no longer produce enough insulin and, eventually, insulin production fails. When the body can no longer produce enough insulin or the cells have become resistant to insulin, your body is no longer able to keep blood sugar within a narrow range. This is called diabetes, a situation where the blood sugar is very high.

What Can You Do?

There is a lot that you can do to avoid insulin resistance, the chief among these is to stop eating sugar and foods that act like sugar. I have program called the 30 Sugar Free Days Program where you can join with other people who are giving sugar the boot.

Besides stopping the sugar feast, you can exercise, lower the amount of saturated fat in your diet and eat as many vegetables as you can. Insulin resistance is not a death sentence, but a wake-up call. There is a lot you can do to stop and reverse insulin resistance, but you have to get moving today.

[ii] Daly M: Sugars, insulin sensitivity, and the postprandial state. Am J Clin Nutr. 2003 Oct;78(4):865S-872S.

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Want to know how many calories you should eat to lose weight? The answer is simple: If You Want to Lose Weight, Calories Don’t Matter. You might be a bit surprised by that answer (especially when doctors, nutritionists, and government agencies all have suggestions for how many calories you should eat if you want to lose weight). The truth is simple: your body is not a calorimeter. What is a calorimeter? It is the machine that food scientists use to determine how many calories food contains (see picture on this page). The problems with using a machine to decide the value of food are many, but the biggest problem is that a calorimeter has no storage device (the way that you do).

What is a Calorie?

The first thing you need to know is what a calorie is. Here is the definition: A calorie is the energy needed to increase the temperature of 1 gram of water by 1 °C. If you are wondering what that has to do with how much you should eat to lose weight, you are not alone. Food scientists stick an apple in the calorimeter and measure how much energy it produces when they burn it and that (supposedly) tells them how much energy you get from eating that apple. Scientists will tell you that a calorimeter is a good substitution for what happens in the body (but don’t you believe it).

Most people would say that a calorie is the amount of energy that is stored in the food that we eat (and, basically, that is correct), but not the whole story.

If you take the common scientific wisdom about calories as truth, then you would say that everything that you eat has energy in it and that certain foods contain more energy than others. But that doesn’t have anything to do with weight loss. In order to lose weight, you have to focus on which foods you are eating, not how many calories the foods have.

Calories in Calorie out is Bunk

In order to lose weight (food scientists suggest) you have to burn more calories than you take in, but what they forget is what happens to calories that you cannot use right away and there are ways to change what you are storing and what you are not.

You want to store calories? That is easy just keep your blood sugar high.

When your blood sugar is high, three things happen:

• No conversion of fat into energy: Since your body has enough energy running around your blood (in the form of glucose) it will not covert fats into energy. It takes energy to change fat into glucose and almost no energy to store fat as fat.
• No conversion of fructose into energy: In a strange twist, it seems easier for the body to store fructose (a sugar) as fat than it is to change it into energy (glucose). So that soda that is high in fructose goes straight to your hips.
• Fat storage increases: High sugar means high insulin (the hormone that controls sugar) and high insulin means that you will start to store fat.

As you can see, storing calories is easy when your blood sugar is high and the opposite is also true (keeping your blood sugar low means that you are not storing calories).

How Many Calories Should you Eat?

I know you grew up with the idea of calories and are used to thinking about them when you want to lose weight, but here is where you have to change your mind. Instead of thinking how many calories should you eat to lose weight you need to start thinking about what kind of foods you need to eat to lose weight. The beauty of this approach is amazing; you no longer have to count calories and you can eat as much as you want (just pick the right foods).

Here are the basic steps of good weight loss:

• Keep sugar out of your life (this means you also have to avoid the foods that act like sugar).
• Eat plenty of fruits and vegetables: While you might have to watch that you are not eating too many starchy vegetables and sweet fruits, vegetables and fruits are the basis of a good diet.
• Exercise: Yes, you have to get out and move your buns around to lose some weight.
• Avoid dairy: Dairy foods are a common food allergens and tend to pack on the pounds. Try a week without and dairy foods (cheese, milk, yogurt…) and see what happens to your weight.
• Limit meat: Meat should be an occasional meal and not an everyday (or everymeal) food. Try eating meat on the weekends only or avoid it altogether until your weight stabilizes.

Remember, if you want to lose weight, you have to stop saying “how many calories should I eat to lose weight?” and start saying “what foods should I eat to lose weight?”

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Most weight loss success stories sound pretty much the same. The stories all tell of people losing incredible amounts of weight in short periods of time using some new and crazy diet. But the question you really want to ask is: Did the Weight Stay Off? Everyone reading this page has probably lost weight (maybe even a lot of weight), but the reason why you are here today is because you are looking for a weight loss success story where people take weight off and they actually keep it off. Let’s face it, the only weight loss success story you really want to hear about is yours.

What Works and What doesn’t

After reviewing and experimenting with hundreds of diets in thousands of people, I can tell you something that may surprise you: All Diets Work. From Akins, to South Beach, The Hollywood Diet, The Cabbage Soup Diet, Master Cleanse, yes, even the Grapefruit diet… they all work.

The question is which of these diets work in the long term? Which of these diets can people lose weight and keep it off?

I have two standards for deciding if a diet works in the long term.

• The first is can people actually do the diet long term? When I ask this question of the above diets, most fail. It is hard to eat only bacon and butter (so Atkins and South Beach are out), likewise Master Cleanse, Cabbage and Grapefruit diets can only be done short term. And as far as I can figure out, the Hollywood diet is just a “sell you another product” diet and no one has the money to keep doing that very long.

• The second question I ask is: are you healthier on the diet? Once again, Atkins and South Beach are the first to drop off because eating nothing but high fat and protein foods will do nothing for your longevity. Each of the other diets (Cabbage, Master and Grapefruit) all appear to be healthier, but they are unsustainable.

What’s Left?

After much experimenting I can tell you that the only long term weight loss success stories come from people who make a life change, they change the way that they are eating and living their lives. They realize that their weight gain is a product of the environment that they live in and that going on a short-term diet does nothing because as soon as they are off the diet and back to eating what they normally eat, the weight comes right back. The problem with weight gain is the way that we live our lives and our lives have to change if we are going to lose weight.

Here are the elements of that life change:

• Exercise: A successful diet is one that starts with exercise. It doesn’t have to be anything too strenuous at first, but you do have to commit time to your effort (at least 30-40 minutes a day).
• Vegetables: You have to eat more fruits and vegetables. I suggest eating around 80 to 90 percent of your diet as fruits and vegetables. If that sounds like a lot, it is. Make changes slowly and add as many fruits and vegetables into your diet as possible.
• Fat and Protein: I think humans are designed to eat protein, just not as much as we do. I think that eating meat should be a once-a-week activity and not an every-meal activity.
• Sugar: You got to kick sugar and the foods that act like sugar. Check out my program for kicking sugar: 30 Sugar Free Days.
• Diary: Dairy foods are the worst foods you can eat if you want to lose weight. Drop the dairy and drop the weight.

Remember, if you want to lose weight you are going to have to change the way that you are living. Your own personal weight loss success story comes from realizing where you are and where you want to be and making steps towards that every day.

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Have you ever wondered which is worse: fat or sugar?

You have probably heard that carbohydrates can lead to weight gain (and this might lead you to think that sugar is worse) but you may have also heard that fat can lead to weight gain (and this may lead you thinking fat is worse). With these two thoughts in your head you can find yourself bouncing from a low-fat diet to a low-carb diet and then back to a low-fat diet.

If you are feeling confused about which is worse (fat or sugar) you are not alone.

This debate has been going on for a long time and has created a truckload of books, none of which address the real issue. Here is the truth: both sugar and fat are bad for you and to make matters worse they often work together to lengthen your waistline and shorten your lifeline.

To understand why fat and sugar work against your health plan you first have to understand what goes on in your body when you eat each of these foods and then understand what happens when you combine them.

Fat to Fat

There are two reasons why fat adds to your weight.

The first is that fat is very energy dense. If you body decides to use the fat you eat as fuel then it only takes a little bit of fat to create a lot of energy. Unfortunately for all of us, our bodies rarely use the fat we eat as fuel (read on).

The second reason dietary fat lead to body fat is that changing food fat into energy takes energy.  In order to use fat as an energy source, your body has to change fat into glucose (the basic energy source in your body). Your body really doesn’t want to spend any energy it doesn’t have to spend changing fat into energy, so it is much simpler to just store that fat.

Sugar Equals Fat

Sugar is also turned into fat in your body because your body doesn’t like to waste energy. When you drink a soda, or eat something sugary, your body cannot possibly use all that sugar energy. Your body’s solution to extra sugar energy running around the body is to store it. This is why low-carb diets work, if you keep your blood sugar low then you also keep your body from converting blood sugar into body fat.

Remember that sugar itself is easy to turn into fat, but there are also foods that act like sugar that will just as easily be turned into fat.

The Double Whammy

To understand why both sugar and fat are bad (especially when they are combined) you have to put yourself in the position of being the energy tsar of your body. Imagine if it was your job to determine where you get energy for the whole body. Your job (as tsar) is to make sure that there is enough glucose running around in your blood to meet all your body’s needs.

Now that you are in charge of energy distribution, imagine what happens after you go to your favorite hamburger restaurant.

The first thing you are served at the restaurant is a soda. It takes only a few minutes after you drink that soda for your blood sugar to rise. If you are the energy tsar and are looking at the energy needs of the body then you are happy that you now how enough energy to run the whole body.

But here is what happens: you keep drinking that soda waiting for your food to arrive and now the as the energy tsar you have to start making choices. What do you do with that extra sugar? You are probably going to start storing it, but it gets even more complicated when you start to eat the rest of the meal.

Here comes fat from the hamburger, French fries and cheese you are eating. Is there any way that you are going to spend the energy to convert that fat into energy? No, you have more energy than you need because of the soda you drank earlier. If you are a smart energy tsar, you are going to simply store that fat as fat and then start storing the extra sugar (now from desert) as fat too.

Which is Worse, Fat or Sugar?

The question about which is worse (fat or sugar) is that they both cause us problems and especially when they are combined in a meal. The low-carb people got it half right and the low-fat people got it half right. If you want to lose weight, you need to find a diet plan that avoids both fats and sugars.

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