WEIGHT LOSS MADE EASY
By Weight Loss and Food Expert
Nancy Deville
•NO suffering to lose body fat
•No heavy science to read
•Menus and Recipes formulated so you don’t have to think
•Including Nancy’s complete Carb Counter!
•Lose 2 pounds of fat per week (no muscle wasting)
This book is intended as a reference volume only, not as a medical manual. The information given here is designed to help you make informed decisions about your health. It is not intended as a substitute for any treatment that may have been prescribed by your doctor. If you suspect that you have a medical problem, you should seek competent medical help. You should not begin a new health regimen without first consulting a medical professional.
Published by Heavenly Clouds, LLC, Santa Barbara, California at Smashwords
Copyright ©2012 Nancy Deville All rights reserved.
No part of this book may be reproduced, stored in a retrieval system, or transmitted by any means, electronic, mechanical, photocopying, recording, or otherwise, without written permission from the copyright holder.
Distributed by Heavenly Clouds, LLC
Design and composition by and Nadine Saubers
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First Edition
Table of Contents
Chapter Introduction: A Note From Nancy
Chapter 1: All You Need To Know About Metabolism
Chapter 2: Get and Stay Motivated
Chapter 3: Check List For the Modern Hunter-Gatherer
Chapter 4: A Few Helpful Recipes
Chapter 5: Two Weeks of Breakfast Choices
Chapter 6: Two Weeks of Lunch Choices
Chapter 7: Two Weeks of Dinner Choices
Chapter 9: Nancy’s Complete Carb Counter
Chapter Introduction: A Note From Nancy
Every year, on New Year’s Day millions of people go on diets. They starve and suffer, and lose motivation by the Super Bowl. By spring these people are frantic to lose body fat quickly before beach season. Summer barbecues, sporting events, and parties foil dieting attempts. In the fall, failed dieters vow that after Halloween, Thanksgiving, Christmas/Hanukkah, and New Year they will go on a diet. Enter big bowls of Super Bowl nachos.
After a few years, a lot of people give up and accept their new body image. But there are millions of more unhappy overweight people right behind them, which is why diet books, products, systems, and packaged meals continue to be a billion dollar business.
Dieting (starvation) is not the solution. Dieting is such an unpleasant experience that it reinforces dread and inertia, which sets us up for more failure. That’s why this book is not about dieting, starvation, or suffering. WEIGHT LOSS MADE EASY is simple. No science; just my dietary program. (If you want to learn the physiology of metabolism, please read my other two books Death by Supermarket and Healthy, Sexy, Happy, which are both available on E-Book on Amazon.) My dietary program works because it’s NOT a diet.
YOU WON’T:
Suffer
Starve
Feel deprived
Experience cravings
Fail
YOU WILL:
Lose two pounds of pure body fat every week
Feel happier and more centered
Feel more energetic
See positive outward changes like healthier nails, hair and skin
Succeed
If you follow the WEIGHT LOSS MADE EASY program, this time next year, instead of failing at more diets, you’ll have arrived at your perfect weight. I can’t wait to hear all about your successes on my Facebook page. In the meantime, have fun losing weight!
Your girlfriend in health,
Chapter 1
All You Need to Know About Metabolism
We’ve been told forever that it’s necessary to restrict food to lose fat. But restricting food is precisely why people fail at dieting. Your body needs food regardless of how much fat you may have stored.
Metabolism is a complicated orchestration of biochemical reactions that are essentially divided into two functions: breaking down and rebuilding. Our bodies are made up of dynamic tissues that are constantly disposed of and replaced. The breaking- down process clears out the old cells and cellular material (enzymes, hormones, neurotransmitters), and then the rebuilding process begins. Your body breaks down on a cellular level and rebuilds 24/7/365. This intricate replacement process requires that we eat the same biochemicals that we’re made up of—plants and animal foods—every day.
When you low fat or low calorie diet, your metabolism doesn’t stop operating. And your metabolism can’t use fat as building materials. Your brain, which is programmed for survival, will force you to eventually break down and eat something. Meanwhile a lot of destruction has occurred in your body, slowing your metabolism way down. That’s why every time you diet, you gain more fat when you start eating again.
Losing fat is easy; it boils down to this very simple equation:
+ EAT A LOT of dense nutritional building supplies (proteins, fats, nonstarchy veggies)
- CUT ENERGY (CARB) intake just below what your metabolism needs to operate
= METABOLIC BOOST/FAT LOSS
While proteins, fats, and nonstarchy veggies are building supplies, all carbs, whether chips, cooked carrots, French fries, or fruit, turn into energy (sugar) in your body, acting as fuel. To burn body fat, you want to cut your carbs below your body’s need for energy. But if you cut your carbs too low, you will lose some fat but most of the loss will be muscle mass. The more muscle mass you have, the more efficient your metabolism, and the less muscle mass the less efficient your metabolism, so your body will break down more than it builds back up—and that is exactly what you don’t want. Not eating enough carbs can also cause insomnia, middle of the night hunger, and stimulant craving (sugar, alcohol, caffeine, tobacco, drugs). Be patient, because you’re going to have a fantastic payoff, very soon.
CARBS FOR YOUR METABOLIC SET POINT
We all have different metabolic set points because we are all different weights, have different healthy histories, are different ages, and are active or sedentary. You can reset your body’s set point weight by eating the amount of energy foods that are appropriate for your current set point, eating adequate protein, and exercising. (Though exercise is not covered in this book, it is important to maintaining a healthy weight. If you want to learn more about exercise, please read Healthy, Sexy, Happy).
The meal choices in this book are calculated at about 15 grams of carb. If you’re very overweight, begin at 15 grams of carb per meal. If you’re only a little chubby eat more carbs. Find your metabolic set point and begin eating the amount of carbs appropriate for you.
The Carb Counter is included at the end of the book so you can learn to count carbs. Eventually you’ll automatically get how much carb to eat per meal.
IT’S NOT JUST ABOUT WIEGHT LOSS
Again, I encourage you to read Death by Supermarket if you want to understand how your body works. Suffice it to say that eating too many carbs is dangerous for your health, even if you’re not overweight. In very simple terms, every time you overeat carbs, the hormone insulin is secreted to protect your body from high blood sugar, which is toxic to cells. When your body is subjected to high sugar and high insulin levels for a prolonged period of time, your risk for every single disease skyrockets.
If you want to stay youthful, fit, and live a long, healthy life, pay attention to your carb/sugar intake. Find your set point, and pay attention to the amount of carbs you’re eating. Do it now to lose body fat, and then continue to watch your sugar/carb intake to protect your health.
SET POINTS
Overweight/Obese/Sedentary
If you’re overweight by 25 pounds or more and you’re sedentary, you still need some carbs. Fifteen grams of carb is the lowest anyone should ever go per meal and you should not have to stay there very long. As you lose body fat and become more active, you’ll quickly need more carbs per meal. Snacking is important at this set point, because the carb requirement is so low.
Carbs at current set point: 15 grams of carb per meal; 10 grams of carb per snack
Plump but Active
You’re overweight by fewer than 25 pounds. You may have a busy, active career. Or maybe you’re chasing kids up and down flights of stairs. Or you have added a daily exercise program to your routine. Snacking is not necessary at this set point, unless you experience true hunger between meals.
Carbs at current set point: 30 grams carb per meal; 15 grams per snack
Ideal Body Except for Fat Around Your Middle (and/or over 50)
You’ve always been active—shooting baskets, beach walking, golfing. But you can’t seem to get rid of all the fat that has accumulated around your waist, hips, and thighs. This is the typical set point for pre- and postmenopausal women as well as men older than 50. Snacking is not necessary at this set point, unless you experience true hunger between meals.
Carbs at current set point: 35 grams carb per meal; 15 grams carb per snack
Fit and Healthy
If you are fit and healthy, your body needs more energy foods. Pay attention to how you feel. If you need to eat more carbs to feel energetic and to sleep soundly, gradually add more in per meal. Snacking is not necessary at this set point, unless you experience true hunger between meals.
Carbs at current set point: 45 grams of carb per meal; 20 grams carb per snack
Extreme Athlete
If you are in the upper one percentile of the population who spend several hours a day doing extreme sports like long distance running, biking, ashtanga yoga, rock climbing, iron man competitions, competitive swimming, and/or body-building, you need a lot more energy than the average person. Snacking is not necessary at this set point, unless you experience true hunger between meals.
Carbs at current set point: 60 to 80 grams of carb per meal; 20 to 30 grams carb per snack
BREAD AND PASTA
While bread and pasta are staples in the American diet they are carb dense, nutrient deficient, and hard to stop eating. Many people have GI problems related to refined grains. To lose body fat fast, cut all refined white flour and other refined grains. (While you’re trying to lose weight, it’s OK to occasionally use a few tablespoons of flour or bread crumbs in a recipe as long as you are not gluten intolerant.)
LOW CARB PRODUCTS
Factory made products are not real food. This program works for life because it supplies your body with building materials and supplies.
LEARN THE REAL MEANING OF ENJOYING FOOD
Rather than relying on carbs for the pleasure of eating, the recipes in this book are put together so that you can learn how to combine carb foods to enhance the satisfaction of proteins, fats, and non-starchy veggies.
Chapter 2
Eating this way requires you to develop three new habits:
1.) Stop eating all factory-produced food (including junk food, fast food, boxed, canned, and otherwise industrialized food products).
2.) Eat only real food (anything that could be picked, gathered, milked, hunted, or fished).
3.) Eat fewer carbs.
Habits
To eat this way requires that you buy food and prepare it. This may sound like a major production and most people these days are so used to eating on the go that the idea of actually preparing food sounds about as realistic as performing brain surgery. But it’s not that hard. Human beings prepared their own food from the beginning of human kind until about 150 years ago, when factory food were first introduced. So if humans always did it, you can do it too.
It’s all about changing your habits. Developing a habit is all about repetition. The more you repeat an action, the more ingrained it becomes. It takes 21 days to develop a new habit. Commit to this program for 21 days and you’ll have lost six pounds of fat, and you’ll have likely developed the healthy food habit for life.
To eat real food, you have to become a modern hunter-gatherer. You have to plan ahead, buy food, prepare food, take food with you when you go out. Equally important, you have to resist carb laden factory-produced foods when you are hungry and away from home. At first, this new way of eating is going to be foreign. But the more you do it, the more natural it becomes. Eventually, you won’t even want to eat your old way. You’ll be habituated to a new way of eating and living.
PSYCHING UP
To begin anything new whether it’s learning a musical instrument, a new sport, another language, or a new way of eating, you need motivation.
Exercise has been on the top of my list of priorities my entire adult life. I believe that the only reason I’ve been able to maintain motivation is because of psyching up. Every night before I go to bed I visualize my exercise the next day. When I wake up in the morning, I’m ready to go out and do it—no matter what. My intent is set in stone. Without fail, if I don’t go through this process I face a nearly insurmountable psychological resistance.
Because of the extreme danger procuring food, it’s likely that hunter-gatherers naturally psyched up before they went out on a hunt. Psyching up is a powerful way to program intention in your brain, and something anyone can do. Take out a piece of paper and write down your intentions. In the beginning you can refer to your list. As time goes by, you’ll automatically review your intentions as you drift off to sleep. Your intentions may be something like this:
“I’m going to embrace a new way of eating.”
“I’m going to grocery shop.”
“I’m going to enjoy learning how to cook a few meals.”
“I’m going to cook breakfast before I leave for work, and pack a lunch with some snacks.”
“I will resist eating refined carb foods, like hunter-gatherers resisted poison mushrooms.”
“I’m going to cook dinner.”
REWARD
The second part of setting determination is reward. Reward is a powerful motivation. What are your rewards? List them.
“My reward for learning a new way of eating is finally having my perfect body.”
“My reward for resisting refined carbs is a boost in my self esteem.”
“My reward for losing body fat is being able to feel good at the beach in a swimsuit.”
“My reward for sticking to this program is feeling in control.”
“My reward for all my determination is learning that it’s not that hard. If I can do this, I can do anything.”
WHAT IF YOU FAIL ONE DAY?
I don’t believe in failure. I believe in temporary set backs, and we all have them. I doubt if hunter-gatherers gazed at their reflections in pools of water and berated themselves for the prey that got away. Instead, they likely reviewed ways not to let that happen again. They learned from mistakes so that they could survive and thrive. If you slip one day, so what? You’re still a valuable person who matters. Beating yourself up is counterproductive. Instead, write down some things you can say to yourself if you slip up one day.
“I ate some refined carbs. They tasted good, but not as good as success will feel. So I’m going back on the program, and this time I will succeed.”
“I goofed. Oh well, no one is perfect. Tomorrow is another day.”
“I slipped up. I still value myself. I know I can do this.”
Chapter 3
Check List For the Modern Hunter-Gatherer
To get started, skim through this book. There are breakfast, lunch, dinner menus as well as snacks. Experiment and decide which recipes you like and then learn to make them without reading the recipe. In a short period of time, you’ll have a repertory of recipes you can make without much effort at all. Alternatively, as a modern hunter-gatherer, you can find restaurants that prepare healthy foods or take home prepared foods from stores. I’m not talking about fast food, but foods made in health-minded stores made of real foods that don’t contain chemicals, drugs, and hormones.) You’ll be on your way to being in control of your weight and your life.
1. Eat only real food (nothing processed)
2. Buy groceries and prepare meals. Or use the meal plans as guidelines to order in restaurants. But if you don’t plan ahead, you will be confronted with hunger, and carbs will win.
3. Don’t skip meals
4. Eat as much protein and fat as you want
5. Watch your carbs! Just because a meal plan contains potatoes doesn’t mean eat a plate of them.
6. Eat organic foods if you can afford it including humanely raised animal foods (meat, poultry, dairy)
7. Use non-GMO spices
8. Use sea salt
9. Stop drinking alcohol until you reach your optimal body weight
10. Cook with purified water if you have a water purification system
11. Drink 1/2 of your body weight in ounces of purified water every day to flush fat
12. Don’t use aspartame or Splenda, which are clinically proven to make you fatter
13. Have “Free” Healing Bone Broth or Green Juice any time you’re hungry
14. Drink at least 1 quart of green veggie juice every day to speed detox (fat flushing)
Chapter 4
“Free” Healing Bone Broth
Makes 8 servings
1 pound chicken parts or soup bones
1/2 head shredded green cabbage
1 minced garlic clove
2 chopped celery stalks
2 pounds diced fresh tomatoes
3 chopped carrots
2 tablespoons chopped fresh parsley
1/2 teaspoon dried thyme (optional)
1/2 teaspoon dried basil (optional)
sea salt, to taste
black pepper, to taste
4 cups chicken broth or water
2 tablespoons lemon juice, or cider vinegar (extracts minerals from bones)
METHOD
1. In a large heavy-bottomed soup pot, bring all ingredients, except lemon juice (or vinegar) to a boil. Lower heat and simmer 1 hour. Remove chicken parts or soup bones.2. Shred chicken and return to pot. Add lemon juice (or vinegar). Season to taste.
Nancy’s Green Juice
Every day, juice 8 to 10 organic veggies or herbs of your choice. Don’t use fruit, carrots, or beets, as they are sugar. My favorites are: Parsley, cucumber, celery, chard, dill, mint, and cilantro. Make up your own recipes by experimenting to see what green veggies you like. Broccoli and spinach are popular choices.