My website host says that around 100 new people look at this blog each day. That means either: A) People are really interested in ways to start eating healthier and feeling better OR B) Our URL is really close to that of a porn site. Although it is probably B, it's about time for another post just incase. I just had a long conversation with a friend and we agreed that 'self-help' books that don't give you exact step by step instructions to achieve what they promise suck. Therefore, as my other blogs have attempted to do, I'll give you 4 easy items you can change today to start losing weight and/or feeling better.
Please just remember I am NOT a Doctor or trained dietitian. I spend a great deal of time reading the science on OFM and am almost 2 1/2 years into an experiment on my own body. If it turns out sugar and processed food are really healthy and you want to sue- odds are I'll be dead from lack of sugar.
1) Stop drinking crap!
This shouldn't be a shocker. I'm nearly certain you have heard this before and probably said to yourself "I only drink 1 soda a day", "A few beers at night doesn't hurt anything", or "Water makes my mouth bored".
When you go get your triplefrappamochachino with whipped cream, you might as well just sit down, eat some sugar cubes and skip your workout for the day instead. "I'll just have a sweet tea with lunch. Tea is good right?" NO! Have you ever made sweet tea yourself? You take a little bit of tea and add an ass-ton of sugar. How about you have black coffee with some heavy whipping creme? It might take you a few days to adjust but I think you can handle it. Kill Cliff, the title sponsor of the Destin Marathon, (double shameless plug, yes!) just sent me some of their new Epic Mojo iced coffee...4g carbs for the regular black type. Now that's a sensible choice.
Ok, you can handle black coffee and water or unsweet tea during the day but what about happy hour? No one wants to look uncool around their co-workers and drink water. You look at the chart above and decide you will just have vodka tonic since the vodka bar is really small on the chart and it is clear so it must be low in sugar. Wrong! Tonic and most other mixers are full of sugar. A better choice would be vodka and soda with lime. "But it doesn't taste like anything." Here's a trick: carry a little bottle of your favorite Mio in your purse or man-bag and add a few drops to your drink. I think red wine is the real sleeper here. There are so many different kinds, I'm sure you can find one or two that you can choke down. If you must drink that micro-brew beer, try not to drink a dozen of them...I mean, if you are really trying to improve your body.
2) Goodbye bread....It's not you, it's me
Bread is really tasty- And who can pass up something "free" at a restaurant when you are so hungry and about to pay $30 for a steak? (like those damn tortilla chip at the Mexican restaurant) Anyway do I really need a graphic and another paragraph for this? Don't eat bread. Yes tortillas are bread.
3) Dear Potatoes, I think it's better if we are just friends
I love potatoes. Mashed, fried, chipped, roasted, souped, saladed, or baked but like our friend bread, they are packed with carbs. If eating out order no potatoes, double veggies. At home I like this super easy recipe to use just like mashed potatoes. I tried it on my co-workers today and they all approved.
Fake Mashed Potatoes
-1 big head cauliflower (don't worry it won't taste like cauliflower once we get done with it!)
-1 package FULL fat Cream Cheese
-1 package other shredded cheese of your choice
-Heavy whipping cream
Steam, boil, microwave or otherwise make the cauliflower mushy. It should come apart easy with a folk. I would use just the puffy flower parts unless you really want to eat the tree trunk part. Throw those cooked cauliflower pieces in a blender, mixer or food processor with the cream cheese and just enough heavy cream to get it going. Once it looks like mashed potatoes you have a choice to make: either serve them like that or put them in a pan, cover them with shredded cheese and bake them at 350 for 30 min. If you don't like them I'll refund all the money you spent for this recipe.
4) Drunk food and drinks still count
This shouldn't even count as one of my 4 points, but I feel it is worth highlighting as a way you can help your body out. I'm not advocating that you get drunk but I have heard that sometimes it happens. And when it happens some people make really bad decisions. Now, I'm not here to judge you for making out with questionable people or puking in the Uber on the way home- but please DO NOT decide to end the night with a few margaritas, a pizza, and french fries. If this happens, not only will your Uber rating be crap and there be a photo of you groping questionable person on Insta, but you will have ruined all the work you did by following the previous 3 steps all week.
Click here to google "Drunk People Eating". (I just saved you from appearing on here)
To recap 4 things you can start today to improve your body and well-being. 1) Don't drink crap that is full of sugar- for breakfast, during the day, or at happy hour. 2) Bread = Bad. 3) Break up with potatoes. 4) All these rules still apply when you are drunk. Good luck and let me know how it goes!
Well it appears my first blog struck a cord with quite a few people. I didn't even know 8 people read it, but I have had at least 8 friends tell me this past week that they are going to start the diet in the near future. And then they suggested I write a 'getting started' blog. I'm going to tell you some resources you can use, what to buy at the store, and why you will hate me the first week.
First a disclaimer- I'm not a Dr or dietitian or anything of the such. You can jump right into this just reading my blog and figure it out (odds are you will not die, but I not making any promises). But I would highly suggest reading at least The Art and Science of Low Carbohydrate Performance (see Resources page) before starting the diet. I see several of you have already ordered the book, which I made $.36 total off of for all 4 books ordered (it might take a while to make back the $100 invested in this site so far - but if it helps those 1 of you it's all worth it). The following are my thoughts/experiences only and I probably forgot a lot of shit. If you have something seriously wrong with your body then you might want to see a Dr before you change everything up.
In addition to buying AND READING the book (it's a quick read), I suggest you download MyFitnessPal on your iPhone or tablet or whatever you carry all the time. You are going to use this app to track your carbs/fat the first month or until you get confident in your carb counting ability. You can use anything to track your carbs/fat but that is what I used.
Now that you have the tools, you need some food. If you are serious you are going to purge your house of carbs, just like a recovering alcoholic gets rid of the booze when they quit. Don't worry all your carb eating friends will love the gifts of pasta, bread, and all that stuff. Just look at the labels, if they have more than about 20 carbs a serving, donate it. Then you are going to go to the grocery store and stock up for your first week. If you are vegetarian or vegan or some other special diet already, you are just going to have to figure it out. *Note: Yes veggies have carbs but you are still going to eat them. If you only eat meat and cheese- don't come crying to me if you don't poop for a week....or ever again.
So the point of this grocery list and those meals is taking you to the core of the plan. 1) Keep your total carbs for the day below 50 grams. 2) Get around 60-70% of your calories from fat. If you don't do anything else at all- do those two things! Now here is how your are going to make this happen.
You are going cold turkey. There is no in between where you gradually cut out the carbs. The day you start you are going to hit those two goals above and your are going to do that for a month straight. None of this cheat day stuff (for now). Although its going to be rough, there is science and stuff that says this is the best way.
The first few days your are not going to be happy with me. Sorry, it will get better. You are going to be tired, irritable, and generally feel like crap. Your body was addicted to sugar (carbs=sugar)-you are in sugar withdrawal you addict. The other thing that is going to happen is you are going to be peeing like you have been out drinking all night. This is your body getting rid of all the water stored with those carbs in your body. That initial water weight loss might be 5lbs, but it's only water.
If you are working out, you do need to cut that back a little. 25% workout effort the first week, 50% the second week, 75% the third week, then back to 100% the fourth week. Some people can do more, some less but that was a good guide for me. Also if you are working out remember to hydrate, hydrate, and hydrate. All that water you peed out, isn't there when you workout now. Also I'd suggest taking an S! Cap or salt supplement. This will limit your lightheadedness. If you are getting cramps, get some slow release magnesium (you can order this on the www.vespapower.com site).
When you get that craving for carbs (you will) have a cheese stick. Whatever you do, don't give up these first few weeks. I promise the reward at the end is worth it. This month I'm also going to ask you to give up booze for the most part. You can have your 50g carbs however you want (8 glasses dry red wine or 4 lite beers) but your body would appreciate it if you had those in the form of something with nutrition value instead. If you have to have a drink, you know to be social and stuff, I suggest vodka and soda with a lime. As time goes on you become super sensitive to sweets and you will find all that high sugar liquor/soda does not taste good anymore. (Except Guinness....that shit always tastes good!)
Here's the bottom line. Keep your carbs under 50g a day and start eating a ton of fat. You will feel gross, especially if you have been on one of the low-fat/be hungry diets. And you are probably going to feel like shit for a few days or weeks depending on how sugar addicted you are. This is the entry fee for a life where you enjoy eggs and bacon for breakfast, a ribeye for lunch, and some fatty beef ribs for dinner like I did today AND you lose weight AND you workout for hours with huge amount of energy. But we will get more into the benefits next blog...someone remind me when it's time to write that. Your comments are welcome (unless you are going to be an jerk). Especially comment if you just started on the diet!