COMPLETE 30 DAY -...
Transcript of COMPLETE 30 DAY -...
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COMPLETE
30 DAYFAT LOSS PLAN
By Chris “The Kiwi” Ashenden
© Copyright: This book and its sources are the copyright of Christopher Ashenden. All rights reserved.
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3Complete 30 Day Fat Loss Plan
Table of ContentsForward: Heather’s Story 6
Chapter 1: Food For Fat Loss – 19
A Complete 30 Day Fat Loss Plan
Chapter 2: Food For Fat Loss Part 2 – 46
The Follow Up
Chapter 3: Food for Fat Loss Part 3 – 57
FAQ to Accelerate Your Progress
Chapter 4: Food for Fat Loss Part 4 – 72
Cholesterol Questions: Health vs. Fat Loss?
Chapter 5: Fat Loss Hacks, Tweaks and Why Food Order 86
(also known as Macro-Nutrients) Matters
Chapter 6: Cheat Meal This Weekend? READ THIS FIRST 100
Chapter 7: Next Steps 107
About the Author 109
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DISCLAIMEROpinions in this E-Book are my own, and represent only my thoughts as
they relate to what I think and would do personally in any given scenario,
based on my personal education and personal experiences in Health and
Fitness.
DISCLAIMER 1: I am not a doctor, or a medical practitioner in any shape,
form, or variety. NOTHING in this book represents medical advice, nor is
intended to treat, cure, or mitigate any disease. N0 matter how much fun
any of my ideas relating to diet, exercise, or lifestyle might sound, you MUST
seek medical advice before making changes to your diet or embarking on
any exercise program.
DISCLAIMER 2: As time goes on I read more and I learn more. Science
advances, research comes to light, and my understanding of topics relating
to health, nutrition, and exercise changes continually. At any given time,
any information and ideas that I present are the information and ideas that
I currently believe, but learning and understanding is a process. Accordingly,
I completely reserve the right to CHANGE MY MIND and point of view at any
time, about ANY element or comment in this E-Book.
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5Complete 30 Day Fat Loss Plan
This book, like every other book I have written, is dedicated to my amazing
parents, Philip and Fiona Ashenden.
Whatever you can do or dream you can, begin it. Boldness has genius,
power and magic in it.
“”
— William Hutchinson Murray
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6Complete 30 Day Fat Loss Plan
Forward - Heather’s Story(How To Lose 26 Pounds of FAT in 30 Days)
If you have struggled to lose weight on
other diets, experienced cravings, had
mixed results and think that maybe you
just can’t lose those extra pounds – you
have been trying the wrong approach.
Read this inspirational story about how
Heather lost HALF her body weight,
recovered her health and increased
her energy levels – while never feeling
deprived or dissatisfied.
Like Heather, you too can
• Eat plenty (of the right foods) and
watch the fat melt away faster
than you ever thought possible
• Lose fat quickly and safely, yet
never be hungry
H.C. Down from 294.5 pounds to 153.0 pounds, and LOVING it
Before After
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• Delicious, healthy food – in nearly unlimited quantities
• Have increased energy to get through the day PLUS the
encouragement to get moving again
• Dramatically turn around EVERY health marker
• Fix many digestion issues that may be holding you back with a sweet
tasting nutrient supplement
Take a few minutes to read Heather’s results – then take the next step- read
on to see the EXACT methods (Absolutely FREE) that Heather used to lose
HALF her body weight – while never feeling hungry, dissatisfied or having
to deal with any cravings!
It is with a HUGE amount of happiness that I bring you this amazing and
touching true story.
As fat loss transformations go, this one is an absolute RIPPER.
I could have called it; “How to lose more than half your bodyweight in 15
months at an average of better than 9.5 lbs a month, completely transform
your life, and then help transform others with your progress.”
This is an awesome case study from a wonderful, articulate lady.
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Reading this made me very, very happy.
Enter H.C. in her own words, writing from Charlotte, NC …..
“Friday, February 01, 2013
When I started my foray into body recomposition, I was 294.5 pounds and 53.2% body fat. I am not sure what my lean muscle percentage was, because at that point, I did not have a complete body analysis scale.
After ordering Athletic Greens and making incremental dietary changes, I began to feel better- both physically and mentally. I had been following Chris’s blog and emails that I was receiving as an Athletic Greens loyalty auto-refill client, and was intrigued by the premise of the “Food For Fat Loss” scheme. I was 38 years old, and on medication for controlling high blood pressure, high cholesterol, and diabetes (Type II- obesity onset). I decided enough was enough and wanted to give the Food For Fat Loss scheme a go. I was ready to make big changes in my life, and figured I could do ANYTHING for 30 days…so why not try this approach and see what happened.”
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“After the first 30 days of FLAWLESS Food For Fat Loss eating + Athletic Greens, Omega3 (intervention dosage) + Vitamin D + BCAAs + at least 30 minutes a day of MOVEMENT, I lost exactly 26.0 pounds and 3.1% body fat. I felt amazing.”
I felt amazing. I was getting QUALITY sleep (8+ hours a night in a blacked out room!), QUALITY whole foods, and QUALITY supplements via the Athletic Greens family of products. I continued this lifestyle (because it was EASY and I was NEVER hungry) and now, 15 months later, I am down 141.5 pounds and 28.7% body fat.
My current body fat is 24.5% (although I have some question about that figure, since I have about 20 pounds of “doctor confirmed” sagging skin from extreme weight loss) and my lean muscle mass is 31.4%.
“I continued this lifestyle (because it was EASY and I was NEVER hungry) and now, 15 months later, I am down 141.5 pounds and 28.7% body fat. My current body fat is 24.5%”
My family, friends, and colleagues ask where I get my seemingly unending
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source of energy … and I find I need fewer hours of sleep to wake up feeling incredible. I no longer feel lethargic in the middle of the day … and I honestly cannot think of the last time I have actually “yawned.” I sing the praises of Athletic Greens (and Chris’s Food For Fat Loss scheme) constantly. I am not shy about sending links to his blog and the Athletic Greens website to people who ask about my state of health. I have done it dozens of times to dozens of people. I am absolutely passionate about creating a better life for myself, my family (husband and daughter), and am currently reading about 11 different books on nutrition and metabolism because it is my new obsession.
“I feel light and agile. I am teeming with energy. My mind is clear and my body is racing. I can keep up with my 4-year old without a problem.”
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I am so impressed by Chris’s knowledge on how the human body works and what is the best fuel for optimum performance. His base of knowledge has inspired me to learn about these processes as well. I want to be a positive example for my daughter as she grows, and I want her to have a love for healthy foods and understand why we eat what we do. I do not want her to have a dysfunctional relationship with food like I did for my first 40 years of life.
“Without the boost I got from my Athletic Greens products (greens, omegas, and vitamin D), I would never have had the energy to undertake the ridiculous endeavor of attempting to lose over half of my body weight in less than a year-and-a-half. And not only did I attempt it, but I SUCCEEDED in it.”
I tell everyone who asks me about my physique about the role Athletic Greens and Food For Fat Loss played in my transformation, and will continue to do so, for as long as I shall live….which, by the looks of things, should be a VERY long time.
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12Complete 30 Day Fat Loss Plan
THANKS, ATHLETIC GREENS + CHRIS THE KIWI FOR CHANGING MY LIFE!!!
H.C.
40 years oldCharlotte, NCFinancial Analyst for a Fortune 250 Company
Chris: H.C. I am SO proud of you for taking responsibility for your health
and life and going after it.
THANK YOU for taking action.
You did amazingly well. Thank you as well for having the courage to share
your story.
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13Complete 30 Day Fat Loss Plan
To those of you who are reading this I would like to make a couple of points.
Please, if you are not currently happy with your body, and you have been
eating less than perfectly for a long time, and you are yet to give my
Food for Fat Loss program a try, HURRY UP and TRY IT. You can read about
it right here.
1. Food is First.
You will also note that H.C. made a priority of:
• QUALITY FOOD without DEVIATION for a consistent period
• QUALITY SLEEP (8 plus hours in a blacked out room)
• MOVEMENT
Think they are related to her success? So do I.
2. “Technically, the majority of you don’t NEED ANY supplements
to begin or make major progress.”
I state this clearly, and you can quote me, the CEO of a supplement company
– here it is again:
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14Complete 30 Day Fat Loss Plan
“You don’t NEED ANY supplements to begin or make major progress”
That is what is so cool about a LIFESTYLE approach. You can do it forever,
just with clean food. Whoooppeeeee!
That said, frequently folks initially complain about a lack of energy, mood
swings and energy ups and downs, digestive issues, and generally being
unable to stay on the wagon for any of the above when getting started.
Or they go amazingly well for a “30 Day Challenge” then quit and go straight
back to the crappy eating habits that got them in trouble in the first place.
Make it a lifestyle approach and YOU WILL TRANSFORM YOUR LIFE.
Though they don’t know it at the time, folks who have been on a refined,
crappy diet for years will likely suffer from major detoxification issues as
well. Sorry, you have to pay the pied piper for any crap you have been
feeding yourself.
The good news: Rectifying a lack of energy, mood swings, cravings, energy
ups and downs, digestive issues, detoxification issues and micro and macro
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15Complete 30 Day Fat Loss Plan
nutrient absorption and imbalances will make a MASSIVE difference to
how you look and feel, let alone in terms of your performance when you
undertake an aggressive change in lifestyle.
And that is exactly what this was for Heather, a very aggressive change in
lifestyle.
From sick, overweight, lethargic, DYING, to Healthy, Lean, Vibrant, and
LOVING LIFE.
Definitely worthwhile. Two thumbs up for Heather C. for making it happen.
If you would like to take the same Nutritional Insurance® stack that
Heather.C. did, then you can get the entire stack (we call it the Trinity Stack)
here: Athletic Greens, Omega 3 and Vitamin D3 the “Trinity”
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16Complete 30 Day Fat Loss Plan
What Can Athletic Greens Do For You?
For starters ….
1. Finally help give you the energy to get up off your butt and
start eating and living cleanly – simply by providing nutritional
insurance in terms of micro nutrient intake in your diet (think
“vitamins and minerals” – even tiny deficiencies here can make
you feel pretty miserable)
2. Help mitigate energy fluctuations
3. Help mitigate CRAVINGS (especially sugar cravings and micro
nutrient deficiency related cravings)
4. GREATLY assist your body to naturally detoxify, especially your
“you-only-get-one-LIVER”
5. Boost immunity – sickness is a rarity in the Athletic Greens
community
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17Complete 30 Day Fat Loss Plan
6. Improve digestion – in general, good bye to gas, bloating, IBS,
and hello to major improvements in any diarrhea or constipation
symptoms
7. Improve digestion – specifically, of MICRONUTRIENTS – think
those awesome little vitamins and minerals again
8. Reduce systemic inflammation
9. Increase your body’s own ability to tolerate stress via adaptogenic
herbs
10. Improve athletic performance by enhancing recovery ability and
improving health right down to the cellular level.
Do I think you can do ok without Athletic Greens? Yes, 100% yes I do for the
majority of people.
Do I think that you can do BETTER with Athletic Greens?
Yes, 100% yes I do for literally EVERYONE.
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18Complete 30 Day Fat Loss Plan
If I didn’t, I wouldn’t be here telling you about it.
Many of you have fallen off the wagon, perhaps post “Happy New Years
Resolutions”
If like me you find H.C’s story very inspiring, please USE IT and TAKE ACTION.
I know that H.C. would be very happy to know she was inspiring you to
take action and now would be a great time to get back on the health and
happiness wagon.
Chris “the Kiwi”
100% Focus on Happiness -- It starts with phenomenal health.
www.AthleticGreens.com
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ChApTER 1: Food for Fat Loss™ –
30 Days To A healthier happier YOU
FOOD for FAT LOSS and the idea behind Athletic Greens Superfood
Cocktail.
Athletic Greens Superfood Cocktail is an
element in the regime I recommend for Fat Loss
– BUT YOU DO NOT NEED IT.
I am going to give you a two second primer
on Athletic Greens Superfood Cocktail, since
everyone asks me about it and fat loss - then we
will get into the Fat Loss Program.
To start – Athletic Greens Superfood Cocktail
is NOT a meal replacement (I don’t believe in
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them). I am going to say that often.
“Why would you take Athletic Greens?”
You take Athletic Greens – Premium Superfood Cocktail to get a huge
wallop of food-sourced and readily absorbable micronutrients (and get
them IN to your system) every day. They have been pre-selected for efficacy,
quality, and combined in optimal amounts for synergistic impact.
Eating (and absorbing) sufficient micronutrients is VITAL for every function
in your body. If you are missing out on even one essential nutrient, your
health suffers. We can survive for a long time, but thrive is a different story.
At the same time as providing those micronutrients, Athletic Greens works
on your body’s ability to absorb ALL nutrients by improving gut health.
Improving gut health = increased nutrient absorption + lower
inflammation
Since you know we need those nutrients, and inflammation is the number
one cause of disease, you can see why this is useful.
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Athletic Greens will also massively boost your immunity, detox (lightly)
your liver, and do a host of other cool little things like give your brain a
neurotransmitter boost, improve your body’s ability to withstand stress (via
a host of adaptogens) and provide potent antioxidants aimed at improving
cellular function and overall health.
Pure and simple, it is “Ultimate Nutritional Insurance™”
» Insurance against nutrient gaps in your diet
» Even if you eat “perfectly” – insurance against nutrient gaps in your
available food quality
» Insurance against disease, toxicity, and immune suppression
» And importantly insurance against problems with your GI tract
impacting on your health and your absorption of nutrients.
That is it. It is not a meal replacement (who still eats these? please eat
FOOD), and it is not designed to be taken only on “cheat days”. It is designed
to give you a DAILY leg up nutrition-wise, with a view to optimum health,
energy, longevity, and performance.
If you take it every day, it works. GI function will improve, micro-nutrient
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absorption will improve, immunity will improve, and energy will improve.
And yes, if you get those benefits in a row it will help with fat loss.
Direction for 95% of people on how and when to take Athletic Greens:
Wake up; take 1 serving of Athletic Greens, ideally in water. Do this everyday.
AND/OR take your serving of Athletic Greens immediately post workout (or
depending on diet immediately prior to first meal of the day).
IF, you are overtraining, have your immunity depressed, feel sick, have gut
health issues, are post antibiotics, or about to go on a binge and eat a ton of
stuff that is bad for you – all good times to up the dose dramatically – that is
the other 5% of people.
But, that is not the ”plan” – it is designed so that you take it EVERY day,
and over time and in conjunction with smart eating, lifestyle and exercise
choices you will look, feel, and perform better. You will also get sick a lot less
often, improve health right down to the telomere level (the ends of your
DNA strands, antioxidants have been shown to do this) and enjoy overall
greater energy.
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Ideally, all of these will make you happier. THAT is our goal with this product.
We are all running our lives. We are all athletes… Just at different
levels.
Athletic Greens Superfood Cocktail is there to help you take it the next level.
These are all very good things. But none of that makes Athletic Greens
Superfood Cocktail a replacement for actual food that you chew…
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24Complete 30 Day Fat Loss Plan
FOOD is FIRST
I would love to say ‘you heard it here first’ but deep down I am sure
you already know this. We both know it.
If we all accept that food is first, here are some simple rules for
nutrition. If you do these, you will be happily ripped in no time. As
a plus, you will also live longer, feel healthier, and have far lower
incidence of disease.
» EAT for nutrient density
» EAT to improve gut absorption of nutrients
» EAT a macro nutrient profile that lends itself to improved body
composition and less disease
» EAT sufficient quantity of quality food to deliver your body its
macro and micro nutrient requirements
» DO NOT EAT anti-nutrients
» DO NOT EAT foods that harm you
There are some great eating programs out there, the Slow Carb Diet from
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The 4-Hour Body, the Beyond Diet program; I like them both, they work well
and they can be especially good for people just starting out and wanting
compliance for the whole family.
They work, and with compliance people stick to them… so people get
results.
Those results are reflected in how many people love and rave about these
programs.
Having said that, here is my take on FOOD for FAT LOSS.
This is an all-out, no bollocks, 30-day plan “results guaranteed” way of eating.
You won’t get hungry more than once or twice if you do it properly.
This is very, very easy. Note the words FOOD (that is what you will be eating
and the only thing you will be eating) and FAT LOSS – if you eat this way,
and don’t change a thing; FAT LOSS is what will happen.
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The Kiwi‘s take on FOOD for FAT LOSS ™… and Happiness
You want to lose fat? REALLY lose fat? Then let’s get it over and done with!
Here is my ONE RULE:
» Make every meal a healthy sequence of Protein, Good Fats,
and Non Starchy Veggies…
» … In that order…
» … And with NO exceptions.
Do this for 30 days (or 60, or forever, if you prefer), and get the bulk of your
fat loss over and done with, quickly.
This ONE RULE, which automatically ensures a superior macro nutrient ratio
for fat loss (and health) – has outstanding results with EVERYONE who tries
it for the whole 30 days.
Kiwi! It can’t be that simple.
It is, but if you want the nitty-gritty, here is how it works:
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27Complete 30 Day Fat Loss Plan
1. Protein FIRST.
Every meal, start by eating a clean, CHEWABLE quality source of protein.
What do I mean?
Meat (preferably grass-fed), (non-
farmed) fish, free range poultry,
clean living or game meats, and
free range eggs.
That is it.
Aim for a DAILY intake of 1 gram of protein per lb. of bodyweight or more.
Yes, I really said that, and yes, it is harder than it sounds.
Yes, it is so important it is going at number 1.
Break this protein intake over each of your daily meals (2 meals is ok, 3
meals is perfect and 4 is more than enough), and make getting in that
quota of high quality animal sourced protein your priority at every meal.
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28Complete 30 Day Fat Loss Plan
Don’t like counting? (And I don’t like counting, so this is how I recommend
you do it)
HOW I RECOMMEND YOU DO IT (the food order part)
1. Eat your protein until you are about 75-80% full, check for fats,
and fill up on veggies.
2. That means eat the animal-sourced protein component of your
meal until you are nearly full (about 75-80% of the way there)
2. Good Fat SECOND.
After you get your real food protein down, ensure you are getting some
healthy, quality, FATS at every meal.
“Good fats are your friend”
Omega 3 vs. Omega 6
If you cook in coconut oil, limit omega 6 intake, and eat nothing for protein
but grass fed meat, wild caught fish such as salmon, anchovies, and sardines,
game meats and wild fowl, and vegetables, you are probably good to go
without any supplementation, additives, or tricks whatsoever.
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29Complete 30 Day Fat Loss Plan
However, since this is nearly NO ONE who is chasing fat loss, everyone else
needs to balance out their omega 3 to omega 6 ratios and reverse all the
damage this imbalance has caused them as fast as possible.
You are aiming for a 1:1 to 1:3 ratio of Omega 3s to Omega 6s. These are our
ancestral dietary norms and NOT what is happening with the bulk of the
food we eat. A LOT more omega 3 and a lot LESS omega 6 is needed to get
this balance, trust me).
We do this two ways.
1) LIMIT Omega 6 intake FIRST, and then
2) TOP up Omega 3 intake.
We also want to ensure that you are getting sufficient variety and quality in
your good fat intake, and that these are coming from clean sources.
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Other than the protein selection guides above, to top up Omega 3, do the
following…
Take down some high quality fish oil with every meal. Work up to 2-3
grams of combined DHA/EPA per meal.
Daily amount as follows:
2-4 grams total EPA/DHA per day if you can see your abs even when sitting,
never eat any grain fed meat, have no auto-immune or inflammatory issues,
and none of your joints hurt, ever.
4-8 grams total EPA/DHA per day if you are carrying excess flab, any of your
joints hurt, or you suffer any form of auto-immune or inflammatory disease.
If you are anywhere in between, I recommend you build up, hold the slightly
higher dose for four weeks, then go back down to 2-4 grams total EPA/DHA
per day.
Divide your daily intake across your meals equally.
Trust me on this, it may take some working up to, but the results are
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31Complete 30 Day Fat Loss Plan
outstanding. It will also help your BRAIN, and recent science suggests even
the health of your telomeres (the “caps” on your DNA).
NOTE: Hold this dose for no more than four weeks, then DROP DOWN. Don’t
make a big deal of this – this is an intervention – the FOCUS IS ON FOOD.
“What If I Can’t Get Grass-fed Meat?”
Grain-Fed Meat
What about eating grain fed meat? Avoid it whenever budget and
availability allow; those cows are unhealthy and have a messed up omega
3 to omega 6 ratio (omega 6 heavy, frequently higher than 1:20), but if you
have limited options, eating grain fed ruminants is STILL BETTER than not
eating this way. However, for Grain Fed meat go for the leanest cut you can
(the fat on grain fed meat is BAD).
So cut the fat OFF grain fed meat, go for the leanest cuts.
Clean Fats Top-Up
To top up the fat content with CLEAN FATS (remember, we check for fats
EVERY meal), add a tablespoon of one of the below
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32Complete 30 Day Fat Loss Plan
CHECK FOR FATS: ADD 1 TABLESPOON OF THESE to any meal that is not
made up of Grass-fed meat, wild caught salmon, or game meats.
1. Grass-fed butter (the only dairy you will eat)
2. Organic Ghee
3. Coconut Oil
Or BEST of ALL: the rendered animal fat of a cleanly raised animal. Either
because you bought it, or because you saved it from another cooking
session where you cooked clean meat.
Some advise that you nibble away on almonds, macadamias, Brazil nuts or
walnuts, but these can potentially increase your Omega 6 load (macadamias
and brazil nuts are the best of the nuts but remember that ratio) and
potentially cause auto-immune issues, so personally, go for the other
sources of fats given here, and limit
total daily nut intake to half a handful
of raw nuts per day, max. (Let’s call
that “6 nuts per day” – no more).
Any meal that is made up of grass
fed meat, wild game, wild salmon,
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33Complete 30 Day Fat Loss Plan
anchovies, or sardines means you can skip the tablespoon of clean fats,
since your meal will provide them.
Feel free to leave the FAT ON when eating grass-fed ruminants or wild game.
This is clean fat and GOOD FOR YOU, and very good for your fat loss.
For Cooking: Cook in coconut oil (low to high heat), grass-fed organic ghee,
or in the animal’s own fat (or rendered lard from grass-fed animals, if you
can find it). Those stuck with grain-fed meat, can cook in grass-fed butter if
they want to.
Other than coconut oil (with impunity) and small amounts of olive oil (for
flavor and if you cook with olive oil, LOW TEMP only) ALL OTHER VEGETABLE
OILS are making you fat, inflamed, and unhealthy and they ARE BANNED
FOR LIFE.
Fat Summary
1) Food quality is extremely important. Go for the clean cuts of grass-fed
or wild meat and wild caught oily fish wherever you can find them/
afford them, and you can chow down with the fat ON without even
thinking about it. This is the BEST way to get your fats in your diet.
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34Complete 30 Day Fat Loss Plan
2) Next step down the ladder is to add in clean fats to your meal as
required, normally in what you cook in.
3) Last step is the fish oil - NOTE: This slightly high dose fish oil
approach is an INTERVENTION. It is designed to help you get rid
of inflammation, to start stripping fat and balance out your (likely
horrible) current omega 3 to omega 6 ratio.
You hold this level for 30 days MAXIMUM at which point you will drop back
and take from 2 to 4 grams of combined EPA/DHA from fish oil a day for the
other health benefits.
MORE IS NOT BETTER. LONGER IS NOT BETTER.
Read this again: At the end of the 30 days at the higher dose, you must
back right down.
Intervention means it is not forever.
3. Veggies THIRD.
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35Complete 30 Day Fat Loss Plan
Yes, third. Fill up (keep going until you achieve satiety) with green, nutrient
dense vegetable choices.
You have eaten your animal sourced protein until you are 80% full. Checked
for clean fats, and added if required. You took your fish oil…
NOW, for Part Three – VEGGIES! – Just close out the meal and keep
chomping until you are no longer hungry. You will get a TON of
micronutrient goodness with very few calories, so seriously, eat away until
you are nicely satisfied! Here are my favorites:
• Spinach
• Kale
• Broccoli
• Cabbage
• Baby Bok Choy
• Brussel Sprouts
• Asparagus
• Cauliflower
• String beans
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36Complete 30 Day Fat Loss Plan
Feel free to add your own.
You can do this as a stir-fry, steamed veggies, raw veggies, a big salad, a
stew. Whatever makes you happy. Just watch sauces. Olive oil and balsamic
vinegar in small quantities are fine. Other than coconut oil, ALL other
vegetable oils are banned.
Please make sure you cycle through the veggie choices, and don’t be afraid
to add plenty more, variety rocks, and there can be too much of a good
thing.
Tip: Cook with herbs and spices to add variety in nutrients and flavors to your
cooking. There is no need to get bored.
What about carbs you ask?
My answer: This is about FAT LOSS, which generally implies that you have
some form of METABOLIC DERANGEMENT and INSULIN ISSUES… so what
about carbs?
Limit fruit; eat NO carbs at all other than those naturally occurring in your
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37Complete 30 Day Fat Loss Plan
vegetable selection, and drink only sugar-free, unsweetened beverages.
This means water, tea, black coffee.
Sound extreme? Not really. Extreme would be forcing our bodies to survive
on a diet that is freaking terrible for us and making us fat and unhealthy.
The result, lots and lots of FAT, SICK, and
MISERABLE people.
I am all about happiness, so please, don’t
be one of them.
Oh yes, this also means NEVER EVER –
EVER – EAT GLUTEN.
Ancestrally, we didn’t eat any processed carbs, or even a carb heavy diet, and
we sure as heck didn’t eat much, if any gluten.
The longer you go without carbs by the way, the easier it is to get past your
carb addiction.
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38Complete 30 Day Fat Loss Plan
Move your body over to this, our more ancestral and evolutionary format for
eating and quite simply…. prepare to be amazed.
The nutrient density of a meal like this alone is a world away from a modern,
nutrient starved, about to make you fat and miserable “meal”.
Note: Elite or very hard training athletes whose focus is on recovery (or
fuel, in the case of endurance athletes) should take down some carbs post
workout in the form of tubers. This equals yams, sweet potatoes, taro, yucca,
and potentially a small amount of fruit. But this article is not about nutrition
for you guys in season or training, this is about FAT LOSS.
Here is the FOOD for FAT LOSS Rule again.
» Make every meal a healthy sequence of Protein, Good Fats,
and Non Starchy Veggies…
» … In that order…
» … And with NO exceptions.
Nothing else. Do not eat anything else.
I repeat. If your goal is FAT LOSS, then for 30 days
eat NOTHING ELSE.
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39Complete 30 Day Fat Loss Plan
This means for the 30 days…
NO CHEAT DAYS: Yep, no cheat days. You can have the odd OVER EATING
day, but the rules for the food order and choices remain the same.
If you want to over eat one day a week, go for it!! Brazilian BBQ restaurants
with a salad bar work a treat, as does a monster Thai “double” red chicken
curry in coconut milk (ask them to hold adding sugar) and without the rice.
Yummy.
NO GLUTEN. Remember the “no anti-nutrients” rule? Gluten is the super
devil of anti-nutrients. So that means not today, not on a cheat day, not once
in the next 30 days and ideally not ever. You are welcome.
NO GRAINS, NO CEREALS and NO LEGUMES. Sorry, they are OUT for
my version of the 30 day fat loss cure. While legumes are by far a “lessor
evil” when compared to gluten, the anti-nutrient content (lignans, lectin,
saponins) plus the carb content rules them out. All cereals and all grains out
means no quinoa, no oats, and no brown rice.
POST WORKOUT NUTRITION: see meal rules above, and Athletes note my
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40Complete 30 Day Fat Loss Plan
comments. NOTHING changes if the primary goal is fat loss.
(Athletes already pretty lean who want to get a tiny bit leaner while not
impacting training loads can add in some tubers and a small amount of fruit
immediately post-workout. LIMIT fruit if you want to speed up the fat loss.
If you are going to do fruit at all, or if you must blend any liquid meal, NOW
is the time. Athletes who are serious about getting leaner should back off
their training volume and adopt this eating strategy in full for 30 days, and
get the fat loss over and done with)
NO JUICE. No juice, no juice…no juice. NOT ONCE.
NO DAIRY: including milk, yoghurt, cheese, whey protein, cottage cheese or
anything else. Did you see ANY mention of dairy above other than grass-fed
butter for people stuck with grain-fed meat? Nope. That is because it is not
in your diet at all for the next 30 days.
DO NOT HAVE LIQUID MEALS if your goal is FAT LOSS. This includes ALL
protein shakes, blending up a ton of veggies and or fruit in a blender, or
any “meal replacement” products. These will cause insulin spikes, and those
spikes don’t help your fat loss one little bit. Blended is way better than juice,
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41Complete 30 Day Fat Loss Plan
but even so, let’s limit those insulin spikes for the next 30 days.
LIMIT FRUIT to post work out only, one serving or less (on average) every
second workout, until you are lean. Too much fructose will mess up the best
of fat loss plans. Best choices are melons or berries.
Limit means exactly that. If you are seriously looking for fat loss I would
be happiest if you ate NO FRUIT for the next 30 days.
NOTE: Your vegetables have ALL those wonderful antioxidants and
nutrients as well, but without the fructose.
FRUCTOSE is the devil when it comes to Fat Loss – limit fruit!
SUPPLEMENTS: in total. Athletic Greens for insurance and gut health (as
required), fish oil for Omega 3s and to combat inflammation, and Vitamin
D3 if you are not getting enough sun. Anything else is surplus, and purely
elective. Heck, ALL of them are elective. Food is FIRST remember.
HUNGER and CALORIE COUNTING: there is no calorie counting. If you do
it right, there will be no hunger either.
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42Complete 30 Day Fat Loss Plan
Just eat when you are hungry, and stop when you are full, but ONLY eat
according to the rule above. If a lack of appropriate food choices means
you can’t eat for a few hours, pucker up mate and just hold on. You will
thank me for it.
If it happens that you can’t find food that complies, just ENJOY the hunger,
and when you can eat according to the rules, just make up for it in terms of
volume.
Having this break from food intake won’t detrimentally harm your fat loss,
or your muscle, or anything else. I promise.
That. Is. IT.
Woooohooooo!
Note: Just in case you are crying at the thought of what you CAN’T eat.
Once you are ripped, you can start to play with the following:
• A small amount of fruit post workout on occasion
• Carbs in general post workout if your training necessitates it (tubers
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43Complete 30 Day Fat Loss Plan
ideally, sometimes a bit of fruit, melons and berries the best)
• Nuts and seeds (but watch volume)
• Not worrying about having the odd meal where you go off the rails (a
little, and if you are smart, NEVER gluten)
• Playing with Dairy a little – especially post workout if after MASS – and
only if tolerated
• Playing with blended smoothies – if you must, again, post workout
ideal
• Alcohol in moderation
• Cheat meals done right (more on this later)
But, until you are ripped… try this EXACT eating pattern and food choices
for EVERY meal for 30 days.
This eating pattern puts Food Quality, Your Health, and FAT LOSS first…
Crazy right? If you are carrying excess body fat, then it is something you
should have done a long time ago. Now is your chance!
Exercise SMART. Lift weights with intensity 2-4 x per week, never more
than 1 hour, and generally far less. Walk as often as you can. Sprint every
now and again when orthopedically ready. If not orthopedically ready, work
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44Complete 30 Day Fat Loss Plan
towards it aggressively with smart programming, since sprinting is your
birthright and few things beat it in terms of quality exercise.
Spend more time on relaxation outdoors than you do now.
Focus on SLEEP (chase 8-9 hours plus in a blacked-out room), and getting
30-60 minutes of sun daily. If you don’t get enough sun, supplement with
some Vitamin D3, and think about changing your lifestyle or moving.
If you do this FOOD for FAT LOSS plan, really truly do this, and don’t love me
at the end of it… well, there is always a first time for everything.
Chris “the Kiwi”
100% Focus on Happiness -- It starts with phenomenal health.
www.AthleticGreens.com
P.S.1 – I didn’t go into any of the auto-immune or health benefits here. But
be assured, if you go and take a bunch of tests today, every marker you have
will improve at the end of the 30 days if you do this to the letter. Enjoy.
P.S.2 – Many people ask “which fish oil do you recommend?” and “why
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45Complete 30 Day Fat Loss Plan
don’t you have a fish oil?” – well, we didn’t before, but you asked for it,
and we sure have a rocking Fish Oil Product now. I am the spokesperson
for the company, so completely biased, but I invite you to check out the
COMPARISON CHART on this page here, and decide for yourself.
P.S.3 – Feel free to share this with as many people as you wish… I like lean,
healthy, happy people, the more the better!
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46Complete 30 Day Fat Loss Plan
ChApTER 2: Food for Fat Loss™ –
part 2 - Follow UpThe main point about my recommended way of eating is simply this –
Focus on the FOOD
Focus on the FOOD
» Food QUALITY
» Food SELECTION
» Food ORDER
Here is the FOOD for FAT LOSS Rule again.
» Make every meal a healthy sequence of Protein, Good Fats,
and Non Starchy Veggies…
» … In that order…
» … And with NO exceptions.
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47Complete 30 Day Fat Loss Plan
Why this order? This automatically gives you an outstanding macro nutrient
profile for near guaranteed fat loss (and disease prevention, if you care
about that sort of thing).
It also means you are likely to actually eat enough protein and fat at every
meal so that you don’t get hungry…….
The best part?
If you don’t want to, you don’t need to COUNT anything!
Just eat your protein source until you are 75-80% full, check your clean
fats, and then fill right up on vegetables.
I like it.
Miss this focus on food quality and food order at your own peril. It is the key
to the vault. (When you get more used to what the effective portions are,
yes, you can go back to eating in any order you want, but do not skip this
eating order step until you are already getting a lot leaner. If in doubt, go
the whole 30 days).
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48Complete 30 Day Fat Loss Plan
Get this practice down FIRST along with a concentrated effort to get as
much quality sleep as you can, and if fat loss is your goal, you are officially
up and running.
Add in some quality, intense exercise, plus some less intense but frequent
rambles and plenty of daily movement, and now your body is rocking to a
very efficient beat.
If you do this for 30 days, really stick to it, I know you will thank me for it.
Now we can talk about fish oil. It is human nature to focus on what we
think are accelerants to our goals. When first asked this question, I posted a
comment like this on the Athletic Greens’ Facebook page….
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49Complete 30 Day Fat Loss Plan
A note on the fish oil intervention:
1) it is just that, an intervention
2) BUILD up to your daily intake, just start with one capsule with each
meal and add one capsule per day
3) it is the LEAST important of the other recommendations I gave
there. Which were food QUALITY (look for whole, natural, un-
processed “made-by-nature” foods), food SELECTION, the order in
which you eat at each meal, and focusing on SLEEP. Get those right,
then add in some smart exercise, then check for other fats in your
diet, add those in as required, THEN add in any fish oil, and you will be
golden.
Repetition again I know, but I really wanted you to get this.
Like anything else, I recommend you go and chat to your doctor before
you make any adjustments in your diet or supplementation. If you have a
medical condition, PLEASE go and see your doc first.
Lets get this fat loss puppy over and done with, so we can rock on to focus
on more fun things such as what stories to tell your friends about how you
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got so ripped, seem to be glowing with health, and have so much darn
energy it is annoying to people around you.
Personal example: I eat this way too, almost all the time.
You don’t need to read this if in a hurry, but as an example for you, here is a
one day weekend example of how I am eating, training, and living:
Wake up Kiwi!
Knocked back an Athletic Greens serving in water.
Took my 1.5 liters of cold water out of the fridge and started swigging it
Instead of going for a quick little walk outside (which is what I usually
try to do) I performed 10 minutes of tissue mobility work on my foam
roller (nickname: mi esposa), and then did some hip flexor stretches and
hamstring mobility work.
I spent all last week sitting down working and ignored my body, and I am
suffering for it. A little bit of foam roller action and mobility work goes a
long way. On to more exciting things….
Whooop! Breakfast time!
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I am alone and I am having a working breakfast today (I am working a half
day, playing catch-up), so I want something super fast to cook, that I can
eat without paying too much attention to it. I am a bachelor and no one
would call me much of a chef, (I leave that to my sister, who is so good she
is writing a cook book on healthy YUMMY cuisine)
but if you want fast and easy, I am your guy.
This is what I had today.
First, I wilted the spinach in a pan in a bit of
coconut oil.
Once I got that started, I browned the mince
(burger recipe) on medium heat in its own
juices
When the mince was ready, I slammed the
eggs in low-ish heat with coconut oil (left
the yolks a bit runny on purpose)
The mince goes in a bowl, and then the
Breakfast:300 grams of browned grass-fed mince (also known as hamburger, btw – check out this amazing RECIPE
3 free-range eggs, sunny side up.
Huge bag of spinach, wilted
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eggs get cooked and go on top. It all gets mixed up in the bowl with curry
powder, a bit of pepper, and a big splash of today’s herb of choice, oregano.
(I randomly experiment with herbs). Btw, this is why I left the egg yolks
slightly runny.
This is surprisingly yummy, and total prep time is less than 10 minutes. I
finished the bowl while pounding out emails, then polished off the spinach
(to which I added a big squeeze of lemon and a little bit of olive oil). I had 4
of our Omega 3 fish oil capsules with a small glass of water.
Three hours later, I have written a ton of work emails, plus an email to our
customers and I am about to head to the gym.
Exercise:
I was going to give you my workout in full, but I realized that that is just
going to fire up more questions, and I want you to FOCUS on FOOD. We can
cover plenty of workout stuff in later books.
Suffice to say it will look like this:
• 20 minute walk in the sun to get to the gym.
(I have already foam rolled or else this would go here)
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• 5 minutes of stability and activation work for my shoulders and hips
• 10 minutes of dynamic mobility work
• 5 minutes of fast plyometric drills for my lower body to get my
nervous system firing
• 35 minutes of lower body dominated strength work, focus on hip
extension and dead-lift varieties
• Walk away.
• 20 minute walk in the sun to where I am going to eat lunch.
Lunch:
Lunch is coming, and will probably look like this (post workout, I am
expecting to eat roughly 50% of my daily calories, though I am not
counting, I just know I am going to be hungry!).
HUGE pile of roast grass-fed New Zealand lamb chops (I am biased, but
these are amazing). Cooked with garlic, parsley, and some secret herb mix I
can’t figure out.
They have a salad bar, so I am thinking a bowl or two of vegetable medley.
I will be chasing variety, so I will have a bit of everything that they have
that fits our rules for nutrition. I will add a tiny bit of olive oil on the salad, a
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splash of balsamic.
Lots of conversation.
Depending how I feel, I may go for a bit of a slow amble after lunch.
On weekends (and any other day when I have the time) I try to go for a big
long walk outside. I feel happier, every time.
I prefer to walk with someone who is fun to talk to, and go somewhere new
every time, but when alone I get a lot of thinking
in and it sets me up perfectly for the week
ahead.
Dinner:
Dinner will happen a few hours later. I won’t
be counting, but I am guessing today it will be
about 20-25% of my daily calories.
I am meeting a friend, and am picking the spot,
and while I may change my mind, to give you an idea, this is what I think I
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will be ordering:
Grilled salmon with a big squeeze of lemon juice on top
This comes with vegetables, but I will get a side order of grilled asparagus
anyway. It is yummy.
Maybe one glass of red wine, maybe not.
Whatever happens, I will be finishing eating with at least two or three hours
to spare prior to bedtime, as I am chasing sleep quality, and I sleep better
(and will likely have a superior growth hormone response) if I allow this
space. I also sleep better if I don’t drink any red wine, hence the “maybe not”.
By the way, I sleep in a room with blackout curtains. You should too.
Tomorrow AM, I am waking up (no alarm, I will go to bed early) and I have
planned a 20 minute walk FLAT OUT in the sun. If no sun and raining, it will
be FLAT OUT in the rain.
Then it will be back to work. Athletic Greens is growing phenomenally fast,
and we are happily very busy.
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I thank you for your support and interest.
Now please enjoy the rest of your weekend, and every time you eat,
remember the one rule for FOOD for FAT LOSS.
Chris “the Kiwi”
100% Focus on Happiness -- It starts with phenomenal health.
www.AthleticGreens.com
P.S.1 What is your favorite Food for Fat Loss Meal? Post your top two or
three on my blog at http://christhekiwi.com/two-spiced-up-recipes/.
EVERYONE is interested in meal ideas!
P.S.2. Note the recipe I gave you for the Hamburger and go check it out,
YUMMY.
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ChApTER 3: Food for Fat Loss™ –
part 3 - FAQ to Accelerate Your Fat Loss progress
Are you game to lose a ton of fat in the next 30 days? If yes, then please read
on. Here are some frequently recurring questions we receive about how to
do it.
Q: “Wondering about the lemon juice and wine? Are these OK in
moderation during the first thirty days? Also, need help with acceptable
“Good Fats”?
Very common question about good fats as
well, which I will cover in more detail later.
Lemon juice. Hand squeezed on to
something you have cooked – no problems
whatsoever.
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A splash squeezed into a glass of water (again by hand). If you must. A
splash.
Q: Wine?
Alcohol. I knew it was coming. I love wine, especially red wine. In moderation
a tiny bit of red wine in theory is not a problem, but don’t delude yourself,
if you are really chasing the fat loss hard, limiting your wine intake (and all
alcohol intake) is going to get you there faster.
You will sleep better, have a better hormone profile, and be less likely to go
off the rails if you avoid the alcohol.
My absolute preference is none for the 30 days. This is because I know what
I am like after one glass of wine.
Secondary preference, if you have the self control (and if you do, it would
beg the question why are you chasing fat loss?) is one per day cap and
ideally only once per week.
If you MUST do this (and I would prefer you didn’t, it is only 30 days), then
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make your choices red wine or clear spirits (tequila, vodka), watch any
mixers, and make sure you stop at least 2 or 3 hours prior to sleeping, as the
alcohol will mess with your sleep quality.
For guys, it will also crush sperm production.
Do I think you will tee-total? Some of you will, but all? No, I am realistic.
What I want is 30 days of your life where you give it your best shot to get
really lean. The results you get will directly dictate which habits you adopt,
how ripped you end up getting, and how healthy and happy you are.
You will get better results if you avoid alcohol for the next 30 days.
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60Complete 30 Day Fat Loss Plan
Q: “What DHA/EPA omega 3 supplements do you recommend please? On
this fat loss plan would coconut milk be considered a dairy? Because of
the tomatoes and onions in a home prepared salsa is that not allowed?
Which fats other than that from fish and supplements and cooking
oil or salad addition do you recommend please? For example olives,
avocadoes?? Anxious to begin in Florida! Thank you very much, smiles, K”
Thank you, K!
Fat sources:
Your first choice, by far, is the naturally occurring fat you eat in your clean
chewable protein sources.
The naturally occurring fats in grass-fed pasture-raised beef, game meats,
and pasture raised animals in general are amazing and should be your
staple along with fish. There is fat in all the animal based proteins, including
eggs.
Naturally occurring fat in fish, especially cold water fish such as salmon,
mackerel, and sardines is excellent and very high in omega 3. I recommend
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61Complete 30 Day Fat Loss Plan
you aim to get almost all your fat from direct animal food sources such as
the above.
Cooking in coconut oil, or having a salad with olive oil and avocado, are also
great healthy fat sources but the bulk should be coming from the animal/
fish fats. Don’t have too much avocado due to Omega 6 load. See my earlier
posts about what to cook in.
See Chapter 1 — Fats about acceptable tablespoons of “clean fats” to add
to meals that may be lacking.
Coconut milk has NO dairy, and with its ratio of fats is fine. Just watch the
volume. I love a good red chicken curry, (and I sometimes have massive
ones on overeating days), or big seafood soup in coconut milk, but for fat
loss, I do not regularly consume more than a quarter of a can of coconut
milk per meal/serving.
Nothing wrong with tomatoes, onions, or salsa, but if your version of salsa
looks like a tomato juice concoction, think about that and change it, or limit
volume.
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62Complete 30 Day Fat Loss Plan
Fish Oil:
Remember my comments on fat from foods first.
I give some options and by budget for fish oil in my handy comparison chart
on AthleticGreens.com, most of which can be grabbed easily from Amazon.
When we set out to create our own fish oil (and yes, there is a reason why
we went with Fish Oil and NOT Krill Oil – we wanted to make sure we were
top of the line, or we never would have bothered.
If you have ever stopped to look, there ARE differences in fish oil. These
mainly come down to the following:
• wild caught or farmed
• where caught
• quality and type of fish used
• level of filtration in processing the oil
• concentration of EPA/DHA
• testing for contaminants
• total quality of procurement and manufacturing
• process sustainability
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63Complete 30 Day Fat Loss Plan
When you look at a bottle, note those things, and note the amount of
combined EPA and DHA per serving (and per capsule).
Make your selection based upon the above.
We lined up the five top sellers on Amazon (all with 4.5 stars or higher in
rating) and compared them against the product we created.
My very biased opinion and recommendation is that you use OUR Fish Oil.
If you want to see why I am happy to be biased, please have a look at the
comparison chart here.
Fish Oil Comparison Chart
I invite you to make your own comparison.
Dosages are given in Chapter 1.
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Q: “I like the whole concept of FOOD for FAT LOSS but have a couple of
questions:
1.) I find it difficult to eat as much protein as you recommend according
to my weight (160#, 5'4"). Divided into 3 – 4 meals has me doing a lot
of counting and calculating. I love protein and have shopped Whole
Foods to get the best choices. Do I need to eat 160 grams of protein
a day? Is it OK to come close and is it more important to eat in the
proper order even if I can’t get in as many grams as you suggest?
2.) I feel like I’m eating a lot of food but I’m definitely eating in the correct
order. Is this normal to feel this way?
3.) I do not know what grass-fed mince is. Could you please enlighten
me?”
Great questions.
For Q1, you should aim for this amount of protein….. BUT I really don’t care
on the counting.
Eat according to the order and level of satiety recommendations, which are
more important (and saves the counting) and you will probably do more
than fine.
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If you don’t at the end of 30 days and everything else is equal, we may look
at getting you check your total protein intake further down the road.
Almost no one I deal with individually ever needs to count grams if they eat
this way.
So, use the food order and just go for it!
For Q2. Yes, very normal! There are no empty calories, lots of nutrition. All
good stuff. Chomp away mate!
For Q3. And for this one I apologize for my Kiwi jargon, I mean grass-fed
beef mince, or hamburger.
Q: “Chris, I’ve been doing the 4 hour body diet, and doing well on it. One of
the biggest differences in your diet is no legumes, and of course, no cheat day.
What’s your reasoning for omitting those two elements of Tim’s diet? To me,
it seems like yours is essentially a no carb diet while his is the “slow carb” diet.
Are you not worried about ketosis? Doing my greens everyday.” — Frank
Thanks Frank! A good question. If you check Chapter 1 (and right down to
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the parts at the bottom) I pretty much answer this in relation to legumes,
macro nutrient profiles, cheat meals, and also protein shakes and liquid
meals.
Re the cheat meal, quickly read this…
FOOD is FIRST
If we all accept that food is first, here are some simple rules for
nutrition. If you do these, you will be happily ripped in no time. As
a plus, you will also live longer, feel healthier, and have far lower
incidence of disease.
» EAT for nutrient density
» EAT to improve gut absorption of nutrients
» EAT a macro nutrient profile that lends itself to improved body
composition and less disease
» EAT sufficient quantity of quality food to deliver your body its
macro and micro nutrient requirements
» DO NOT EAT anti-nutrients
» DO NOT EAT foods that harm you
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That should explain the lot.
Note nutrient density. My way is not a no-carb method. It is low-carb with a
very positive nutrient trade off between carbohydrates and nutrient density
(so important when chasing fat loss especially)
I am asking people to change their habits for 30 days. And I am giving you
a food order that makes it easy to get lean and easy to dramatically change
your health.
I don’t want to break those habits for a cheat day yet, and have you mess
with your insulin metabolism, mess with your gut health, or anything else for
ideally, the whole 30 days. Consider this a 30 Day Challenge – and stick to it.
There is a 15 day minimum needed for repair of your gut lining, and
frequently far longer (up to 9 months in some cases!!). Further, most people
eat very, very poorly and go way overboard on their cheat days, and hurt
themselves, and their fat loss progress.
Yes, there is a degree of compliance for people to know that they have a
cheat day coming up. I understand that.
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I am just asking you to get the fat loss over and done with a LOT faster, while
improving your health more radically and in a format that lends itself to
dramatic, long term positive health outcomes.
You can have overeating days, and you can eventually enjoy the odd,
guilt-free discrepancy (I prefer “meal” over “day”), but I always make the
recommendation you avoid gluten. But that my friend, is 30 days in the
future.
Note: One of my biggest predictions looking ahead is how much more
mainstream the understanding will become of just how much gluten can
mess us up.
Q: “I have two questions…
First, which cuts of grass-fed beef do you recommend? Only the leanest
cuts (93/7 or 95/5) or are the 85/15 or 80/20 cuts ok?
Second: I’ve started the eating plan, but overall it seems like this is pretty
much an Atkins/South beach type-diet, with super low carbs and which
is going to burn fat by putting the body into ketosis. Is your diet any
different?”
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Good questions.
1. IF grass-fed and the rest of your eating is in line, I am not too worried to
be honest and am quite happy with you eating the fattest cuts you want!
Go with whatever cuts you like to eat, mix it up, and try some game meats. IF
grain-fed, absolutely the leanest every time. Trim all the fat off, and add in
some clean fats from Chapter 1.
2. What I am recommending is in effect a low (zero processed) carb, zero
grain/legume/dairy way of eating. The closest description would be paleo.
I don’t particularly like the word paleo, or anything similar; it sounds too
weird for some people. I would describe it as an anti-inflammatory and
nutrient-dense diet.
Or if you prefer, you are eating so that NOTHING goes in your body that
does not make your body stronger. You are doing it for 30 days.
Call it the Kiwi Protocol if you want, or any other name, I don’t think the
name is important.
How you FEEL is the important part.
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I give you that food order to ensure compliance with macro nutrient ratios
that may seem strange or unfamiliar to many people.
Doing it this way works a treat, as almost no one ever gets hungry once they
get going, you don’t have to count anything if you don’t want to, it is EASY,
and changes can be pretty dramatic.
It has inflammatory, auto-immune, disease prevention, insulin metabolism,
metabolic repair and yes a ton of fat loss advantages.
But being in ketosis is not actually required. Is there some cross-over? Yes.
Are ketone bodies going to be produced? Yes.
Should athletes training for performance in metabolically demanding
sports consider a diet with slightly higher carbs?
Yes, but get lean first. Once at desired levels of body-fat you can modify with
the emphasis on carb intake generally post-workout to match recovery (and
less often, fueling) requirements.
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Would people looking to bulk up eat more like the athlete example? Yes, but
with prodigious over feeding. But what I gave you is a fat loss and insulin
metabolism repair protocol.
Once lean can you play with it? Yes, of course, as per Chapter 1.
Will you eat a TON of vegetables this way? Yes, you will be surprised,
especially as you get into it.
Will you eat a ton of animal this way? Yes, you will be even more surprised.
Will you feel pretty darn good at the end of 30 days……?
ABSOLUTELY! Give it a shot mate!
It works. And if you do it, I promise you will be happier at the end of 30 days.
Chris “the Kiwi”
100% Focus on Happiness -- It starts with phenomenal health.
www.AthleticGreens.com
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ChApTER 4: Food for Fat Loss™ –
part 4 - But Kiwi, What About Cholesterol?
Q. Hey Kiwi!
Nutritionists are shocked when they hear about my/your diet — their
main objection being the high saturated fat and cholesterol intake —
particularly the fatty meats and eggs.
Should we be limiting fatty meats and eggs or is your theory different??
Don’t want to be skinny and die of heart disease…
Have loved the diet and Greens up till now though!! ” —Sam H.
Sam, a good question.
I used to ask the same after my university education and early reading led
me well and truly astray on a carb heavy, “grains are your basis for fuel and
health” diet.
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(YUCK, I walked away from that approach in 2002 and never looked back).
The short answer is this: they don’t read enough.
Note how YOU feel up to now, then please, read on!
Let’s look first at known single largest correlation with Cardio Vascular
Disease (yes it beats cholesterol) and is in fact the single largest causative
factor of pretty much every “modern” disease, including CVD, neuro-
degenerative disease, and most types of cancer.
High Levels of Systemic Inflammation
Considering that the appropriate diet and exercise interventions (along
with some consistently good sleep) can COMPLETELY and rapidly reverse
this state and that big Pharma is instead telling doctors to prescribe
drugs…. well, it sucks to be those guys when we are eating healthy.
And you should absolutely be eating healthy!
Then consider this nice, big, fat, study on cholesterol and lipids in 135,000
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patients with heart disease tracked over six years…..
http://newsroom.ucla.edu/portal/ucla/majority-of-hospitalized-
heart-75668.aspx
It shows that 75% of people admitted to hospital had LOW cholesterol.
Then consider this even nicer, fatter (well, longer) Norwegian, study
involving 52,000 people tracked over 10 years. They were looking at the use
of high cholesterol as a measure of mortality and CVD risk.
http://www.ncbi.nlm.nih.gov/pubmed/21951982
Medical reviewers are a very reserved bunch and don’t like stating anything
“new” or as fact if they can avoid it. (It is not considered to be a very good
career move). In other words, they only ever like to use the word “may” and
very very rarely do they make statements against the…er… grain. (sorry).
So consider the researchers comments, against the generally accepted
madness of perhaps the biggest MYTH in health on the planet, the most
important part of their conclusion I bolded here.
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“Conclusion:? Our study provides an updated epidemiological
indication of possible errors in the CVD risk algorithms of many clinical
guidelines. If our findings are generalizable, clinical and public health
recommendations regarding the ‘dangers’ of cholesterol should
be revised. This is especially true for women, for whom moderately
elevated cholesterol (by current standards) may prove to be not only
harmless but even beneficial.”
What the __??? Kind of casts demons in a new light doesn’t it?
Let’s recap what I believe are the rules for optimal nutrition…
The eating healthy part.
» EAT for nutrient density
» EAT to improve gut absorption of nutrients
» EAT a macro nutrient profile that lends itself to improved body
composition and less disease
» EAT sufficient quantity of quality food to deliver your body its
macro and micro nutrient requirements
» DO NOT EAT anti-nutrients
» DO NOT EAT foods that harm you
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Eating this way, which is the way I have given you with our eating plan,
you are EATING to lower inflammation, balance omega 3 to omega 6 ratios,
repair and sustain total gut health, and improve insulin metabolism.
In other words, eating to REMOVE inflammation…. the biggest cause of
Cardio Vascular Disease.
I like it!
As you will recall your “animal” fat sources are ideally coming from:
• grass-fed meat
• pasture raised fowl
• game meats, when you can find them
• wild caught fish, especially cold water fish such as salmon
• eggs, ideally from happy, free range, pasture raised birds
• cooking …
• coconut oil
• a small amount of olive oil
• organic “close to the cow” butter from grass fed cattle
(add this in after a decent period of dairy free if you can)
• and best, the rendered animal fat from cleanly raised animals
(when you can find it)
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• appropriate amounts of coconut milk used in food preparation
• a very small amount of nuts and seeds (or no nuts and seeds
for now if you can or if you have auto-immune issues)
• and lastly, fish oil supplementation. (I said lastly)
Let’s look at what is NOT in here
• Nothing is commercially “created” in a factory out of corn, soy,
or wheat.
• Nothing is raised in misery (and nothing approaching health)
with a non-natural diet.
• Nothing is synthetic, nothing is unnatural, and nothing is heavily
processed. Further there are no nasty trans fatty acids anywhere
in this way of eating.
• Nothing is going to mess with your insulin metabolism, which
along with inflammation I think science now can happily lay at
the feet of nearly every cardio-vascular disease.
• Nothing is going to mess with your gut health.
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All these are SO important.
From the sources I have listed above and eating the way I have advised, I
believe you have ABSOLUTELY NOTHING to worry about.
Your effective saturated fat intake is going to be roughly in the ball park of
10-15% of your daily energy, ALL from clean sources, and that is all good.
I really don’t mind if it is even a bit higher than that if you are eating from
only those sources, but in effect you don’t need to count it.
Saturated fat DOES NOT CAUSE Cardiovascular Disease. Saturated fat, is in
fact, perhaps the most stable fuel source available to mankind.
By the way, your ratio of LDL to HDL cholesterol and HDL to total cholesterol
is going to IMPROVE with this diet.
So too is your ratio of HDL to fasted triglycerides -> which to my mind is
the SMARTEST test for CVD risk. Fasted triglycerides will go WAY down, HDL
cholesterol will move up nicely, if you eat our way.
Remember, the smartest test is HDL (you want this UP) relative to fasted
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triglycerides (you want this down).
Two thumbs up from Kiwi. Go eat your cow.
Your testosterone levels are also going to like you, as increasing saturated
fat has been shown to assist in boosting flagging testosterone levels. This is
good for both boys and girls.
Summary: Don’t worry about your saturated fat content if you are eating
this way from the sources I recommend and in the order/amounts I
recommend.
Note on grain-fed or industrial fed meats:
If you are being forced by budget requirements or situation to eat grain-fed
or commercial sourced animal protein sources, I still recommend you eat in
our food is first way, with the same order.
Grain-fed ruminants may not be as good as grass-fed, but they are still a far
better food choice than most of the Standard American Diet (denoted as
SAD).
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However, in this case I would suggest you take the absolutely LEANEST cuts
of animal in every instance, and focus on getting your fats from fish, a bit of
grass-fed butter, rendered animal fat from a “cleanly raised” animal, coconut
oil and fish oil. (The commercially raised animals aren’t healthy, have very
different ratios of fats compared to wild animals, and have shockingly high
levels of omega 6 and frequently toxins in THEIR fat, so it pays to leave it
right out). Try and track down local sources of cheap grass-fed and healthy
animal (try localharvest.org, or uswellnessmeats.com), and create a buying
group if you have to…. but even if stuck with the grain-fed options, I would
make the adjustments as mentioned and I would still go for it. -
On eggs:
Ideally get them from a local farmer who
lets them run around eating and pecking
away all over the place like happy chickens.
If you can’t do this, then go for omega
enriched eggs, which have a better fat
profile than the battery variety. You will
taste the difference.
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The larger detracting factor in eggs is not the cholesterol but the fact that
they may have an auto-immune impact on people who have some form
of auto-immune issue, as the lysozyme content of the egg WHITES can
sometimes cause issues in the gut lining of people with auto-immune
disorders.
I consider them fine for everyone apart from those suffering from an auto-
immune disease, or who have a known allergy. In which case, take them
out for 30 days, and then add them back in and see how you feel. As always,
avoid the industrial variety wherever you can. And always, always, eat the
yolks!
Overall, I prefer the direct animal/fish/fowl sources for both proteins and
fats, but I eat 3 to 6 whole free-range eggs a day. They are cheap, fast, easy to
cook, and yummy.
This is my suggestion if you are really worried about fat content and
cholesterol….
1. Try the FOOD for FAT LOSS plan exactly as I stipulated for the 30 days, tell
me how you feel and look at the end of it.
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2. Take every medical marker under the sun now and then try this diet for
30 days (or better yet, 60, or even better, forever, and yes you can dump the
food order after 30 days if the food quality stays the same). Then tell me
how much fun it is to see the look on your doctor’s face when they retest
you later, and get your new results and you tell them how you are eating.
I GUARANTEE you that 95% of doctors out there will say “it must be
something else”.
You can also tell us how much fun it is to take your shirt off in 60 days and
see the grin on your partner’s face…. but I digress.
Hypertension, high blood pressure, poor insulin sensitivity, nasty triglyceride
levels, small LDL particles, poor ratios of HDL cholesterol (too low), type
two diabetes, rheumatoid arthritis, the vast majority of auto-immune
disease, (the list goes on) have been shown to be preventable and generally
reversible with the correct diet and exercise interventions.
In case you were wondering, the FOCUS on FOOD for FAT LOSS approach is
the correct diet.
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And I find it an easy way to go about getting it done, without ever getting
hungry, and without the need to ever count or weigh anything.
Other diseases are being looked at too….. Consider that this type of eating
is being researched for its role in neuro-disease prevention and treatment
(Alzheimer’s, dementia, epilepsy, Parkinson’s to name a few), auto-immune
diseases from celiac (obviously) to multiple sclerosis, some types of cancers
AND cardio-vascular disease….
…..and hopefully by now you are feeling more comfortable!
Remember my mantra. “100% Focus On Happiness” and how it starts with
phenomenal HEALTH?
I did say health, not fat loss.
I just know that most people want fat loss a lot more than health, so I
figured there was no need to go into too much detail about how you are
also getting super healthy at the same time as you are getting leaner.
Your body wants to be lean, it wants to be healthy. You are now (perhaps for
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84Complete 30 Day Fat Loss Plan
the first time) truly feeding your body what it is designed to eat, which is the
short version of why it all works out so well for health.
You are eating an incredibly nutrient dense and healthy diet. It is an anti-
inflammatory diet.
Don’t be afraid of the fat content the way we have it here; they are clean,
healthy fats, in ratios humans are aptly designed to deal with.
Be happy that you are avoiding ALL the stuff that is bad for you.
Fat Loss may be the goal, but in reality it is just a bonus.
Ok, ok, ok, it is an amazing bonus that makes people really happy.
Go for it.
Chris “the Kiwi”
100% Focus on Happiness -- It starts with phenomenal health.
www.AthleticGreens.com
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P.S.1 If you liked this book, feel free to
forward it to your friends and family.
P.S.2 Have you had any enraged comments
from friends or family about your FOOD for
FAT LOSS eating yet? Would love to hear
the stories!
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ChApTER 5: Fat Loss hacks, Tweaks,
and Why Food Order (Macro Nutrient Ratios)
MattersQ. “I had some questions about your diet that came out a little while
ago.
I’ve been following it to a t and I’ve lost about 10lbs over the past
couple of weeks, but I’ve stopped losing any weight over the past half
a week. I’m 6'2" and I currently weigh 213lbs and my goal weight is a
little under 200. Is there anything else I should be doing or anything I
might be doing wrong so that I can continue toward my goal? “ — J
Here is my two cents on what you likely have going on…..
Firstly, great work on sticking to the regime to date. Assuming you are,
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indeed, following my program to the letter, I have some tweaks that may
help you accelerate things. But mostly it is psychology.
Try the following tips. I think you will like the results.
1. Throw out the scales, you are chasing FAT loss, not WEIGHT loss.
The only exception to this is the massively obese. WEIGHT loss as a focus is
the sole domain of the massively obese and doctors who don’t know any
better.
I am amazed by people who have a WEIGHT obsession (usually women, but
us guys are guilty of it too). Few things annoy me more than people who are
looking more amazing by the week, but fretting about WEIGHT loss, or the
lack of it.
Throw your scales out, they are NOT helping you. The current obsession with
“I lost 20lbs on xyz diet” or “I lost 100lbs” is total crap for the vast majority of
people.
WEIGHT loss, as a measure of progress, is a shockingly poor indicator.
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CASE IN POINT: A client I have been helping who went from 38% bodyfat
to 18% bodyfat in 8 weeks.
Her starting WEIGHT: 56.5kg
Her finishing WEIGHT: 55kg
Oh my golly, she only lost 1.5kg (3lbs) in 8 weeks. What a waste of time for
WEIGHT loss….. She should have quit right?
WRONG. She has put on a heap of muscle, dumped a TON of body FAT,
lost 7 inches around her hips, and more than doubled her self-confidence,
for starters. (How fast can you say, “No more muffin-top” before you start
smiling?)
The girl has abs, silky smooth skin where before it was pasty and pimply,
and lost every little bit of “cellulite” on her body.
She is also very HAPPY, has cute little feminine biceps, perfect posture, has
had the excitement of buying an entire new wardrobe to go out in, and has
a rock hard feminine butt that could feed a good honest Kiwi family for a
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week (with an outstanding Omega 3 to Omega 6 ratio I might add, not that I
think about these things).
She looks very feminine, very healthy, and is supremely energetic. And her
body fat levels are still creeping down, without any calorie restriction.
All of the above, I am sure you would agree, are GOOD things.
Thank goodness she took my advice, weighed herself on the first day, and
then literally threw out the scales.
She kept measuring with a tape measure, and taking photos, but never
weighed herself again, until now, when I asked her to do so to prove this
point.
I’m proud of her, both for her outstanding efforts, and for keeping her focus
on what mattered.
Suffice to say she LOOKS amazing. FEELS amazing, and can crush 100 swings
with a 36lb bell in just over two minutes, and repeat it three minutes later.
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FACT: muscle weighs 3x more than fat by volume
FACT: no one should care how much you WEIGH
FACT: all you should care about is body composition, health, and
performance.
The mighty acid tests are …. how do you LOOK, FEEL,
and PERFORM?
Note: If she ever permits me, I will reveal her before and
after photos and give you her story as a full case study.
Throw out those scales mate!
2. Not losing any WEIGHT in half a week is not cause
for concern at all. Just focus on staying on the path in
terms of diet, and every three or four weeks, mixing up
your programming in terms of exercise and ensure you
continue to build progression in.
3. Diet hacks (fruit): All fruit out. Yep, all of it. Only
exception is ONE serving of fruit post workout ONE day
every TWO weeks.
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4. Diet hacks (nuts): All nuts are gone for the next phase of this diet. You
can add them back in at the rate of 6 total nuts per day maximum but not
for another four weeks time. The same applies to seeds. This is to stop “a
small handful” turning into something more. Happens all the time.
5. Diet hacks (total caloric load and food selection): two of every three
meals must have one or other of the following as the protein/fat source
• wild caught salmon
• grass-fed steak
The remaining one (from three) meal can be any clean protein and fat
source (i.e., your choice of dead animal) taken in the Food for Fat Loss
guidelines.
Why am I doing this with the food choices?
Simple. I am removing any doubt that you are eating ribs three times a
day, a can of coconut oil at every meal, and chasing it with 1000 calories of
bacon every two hours.
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If the food choices are smart and in accordance with my FOOD for FAT
LOSS Guidelines, (i.e. EAT PROTEIN and FAT until 80% full) you will almost
definitely lose a ton of fat.
Nothing wrong with grass-fed ribs, naturally
raised pork or bacon, or a bit of coconut milk.
BUT at a certain point thermo-dynamics will kick
in, and if you are eating 5000 calories a day when
your body only needs 2000 calories a day, the fat
loss progress will stall.
NOTE: If you are eating from clean FOOD for FAT LOSS approved sources,
you are very UNLIKELY to go the other way in terms of putting on any fat
in reverse (due to the metabolic pathways concerned, the uptake of the
energy surplus by an automatic upsweep of your metabolism, and maximal
control of insulin this way of eating represents), but the fat loss itself will
slow right down.
You don’t need to count calories, and I don’t ever want to you to; just watch
food choices.
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The nuts and seeds are out both for the caloric impact but more
importantly to remove the Omega 6 load they represent.
The fruit is out to ensure that any “small amount of fruit” is not a lot, and to
minimize the FRUCTOSE load.
Salmon and Grass-fed Steak are near impossible to overdose on in terms of
total volume per meal.
They also supply an amazing whack of clean, food-sourced Omega 3s, with
the fats coming in a happy 1:1 to 1:4 range of Omega 3s to Omega 6s.
(SIGH) Just thinking about eating like this makes me happy.
If you find yourself getting a tiny bit hungrier on this format for a few days,
that is ok, it will pass. And you can just add in one over-feeding meal one
day a week, but only from these sources (eat your heart out).
Hope that helps, J!
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IMPORTANT – Are You Under-Eating??
Now, having said all that, for the vast majority of LADIES in particular,
especially if you are stalling, you are most likely UNDER-EATING, especially
in terms of daily protein and fat content.
This will nip all your dreams of fat loss in the bud immediately. It will also
make you irritable, annoying to be around, and mess with your libido, but I
digress.
Ladies, if you are NOT eating to 80% satiety from a meat sourced protein,
every meal, than being hungry or complaining about a lack of progress in
your fat loss is NOT ok.
Remember the FOOD for FAT LOSS eating rules. That is your eating program.
If you follow it to the letter, it will get 95% PLUS of people to exactly where
they want to be for fat loss, and drums please………… without ever being
hungry once.
But you have to actually DO it.
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I know, annoying right? Here is another case study:
I sat down to lunch (and then a dinner, same day) with a woman who told
me she had been following my food for fat loss recommendations, had lost
a bit of FAT, then it had stopped.
I was staring at her lunch as she told me this. Maybe half a grilled chicken
breast (being generous), with big pile of green, leafy, salad, straight from a
salad bar.
Healthy, sure. There is nothing bad in there.
But freaking WAY off my recommendation of food order and satiety rules.
She is not morbidly obese, so she is dreaming if she expects to lose much
other than muscle eating this way.
I asked her if she had remembered the food order I recommended.
“Yes” came the reply, “but isn’t that too much meat?”
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GRRRRRRRRRR
Ladies, please get over the glossy mag obsession with stupid macro
nutrient ratios. If you don’t want to be fat, don’t eat like fat, (or worse),
skinny-fat people.
I decided to make this point to her, but before I did I asked (politely, I was
a guest in her country) what she ate for breakfast, lunch and dinner most
days. This is what she said.
Breakfast: 2 eggs, small plate of spinach/green beans/ or other green vegetable
Lunch: chicken breast and green leafy salad (I had seen this, not much freaken chicken, 1/2 a lean breast, maybe)
Dinner: generally meat such as steak, (a small piece about half the size of her iPhone and not much thicker), and then salad or vegetables.
Kiwi two cents: great work on the vegetables (I like to get the nice bit in
first)
SHOCKING work on the protein and clean fat intake.
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When I say eat to 75-80% satiety from
your amazing animal protein source. I
mean exactly that.
NO EXCEPTIONS
What that looks like:
Throw a huge steaming pile of grass-fed meat, free range chicken, free-
range eggs, duck, salmon, bison, game meat, wild caught fish, “what-ever
dead animal you chose” on your plate. I mean huge.
Eat that sucker first (and nothing else) until you are 75-80% full.
If you finish what is on your plate before you are 80% full, then please, put
some more “what-ever dead animal you chose” on your plate, and keep
going until you are 80% full.
When you are 80% full, check for fats as per the FOOD for FAT LOSS
guidelines in Chapter 1, and finish off the rest of the way with vegetables…..
This got me a long slow look over the lunch table. Long slow nod.
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Allllllrriiiiiiiiighty then.
Dinner was a lot better.
Not surprisingly, she was pretty hungry by then after not having eaten
much of anything all day.
We were out in a group but I managed to watch her eat a nice chunk of grass-
fed beef, you know, nearly 14 ounces, then some broccoli. Not bad for a newbie.
In terms of people who freak out about eating that much meat in one
sitting, well, the body has all sorts of neural feed-back measures to tell us
when to stop eating when we eat from HEALTHY sources.
Fat and protein and clean vegetables by the way, do the best job of getting
this right.
Not surprising really, since it is what we are evolved to eat.
In this case, the lady in question was super hungry, so she chowed down.
Absolutely all good with me.
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99Complete 30 Day Fat Loss Plan
Had she been eating according to my food recommendations the entire
day, I doubt she would have gotten down more than 6 to 10 ounces before
hitting that 80% satiety mark.
Either way, I am not worried, since the food choices were super smart.
Two weeks later she has dropped three percent body fat, and she was
already pretty lean.
Get your food choices right.
Then look to the food ORDER and ratios as well, get that macro nutrient
ratio right, get enough protein and fat in, and the fat loss will take care of
itself.
Go for it.
Chris “the Kiwi”
100% Focus on Happiness -- It starts with phenomenal health.
www.AthleticGreens.com
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ChApTER 6: Cheat Meal This Weekend?
- READ ThIS FIRSTPizza no more! What? I love pizza and
used to have it almost exclusively as
my number one “cheat” meal option,
and this was hands down the yummiest
pizza I have EVER had (Island of Korcula,
Croatia). I stopped eating all gluten even
on cheat days two years ago and will
never look back... now you could not
pay me to go back and eat even a single
piece. I am not celiac. Food for thought....
Before talking about Cheat Meals, let’s recap what I believe are the rules for
optimal nutrition…..
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FOOD is FIRST
» EAT for nutrient density
» EAT to improve gut absorption of nutrients
» EAT a macro nutrient profile that lends itself to improved body
composition and less disease
» EAT sufficient quantity of quality food to deliver your body its
macro and micro nutrient requirements
» DO NOT EAT anti-nutrients
» DO NOT EAT foods that harm you
I am willing to go on a limb here (it is not much of a limb, more a trunk the
size of a New Zealand Kauri tree, the science is behind me on this) and state
that I believe gluten is the king of all anti-nutrients.
Anyone who has any interest in being leaner, living longer, living more
happily, and living without a host of auto-immune related diseases and
issues should avoid it, permanently.
So having said that, as you head into the weekend, here are a few tips if you
are planning a cheat meal….
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102Complete 30 Day Fat Loss Plan
I know that in his #1 Best-Selling book “The 4-Hour Body” Timothy Ferriss
has an entire chapter dedicated to “Damage Control” and cheat meals.
His formula for getting the most benefit from a cheat meal is pretty intense
and he researched it with a lot of self-testing. While it is not the design,
Athletic Greens I am happy to say, features prominently in his approach.
If you haven’t already, grab a copy of the book, it is a great read. I especially
like the training hacks.
I am going to cover the big differences between my approach, and the Slow
Carb Diet approach, another time.
Let’s just say for now that after a history of gut health issues, my angle on
the cheat meal is a bit different.
There are arguments for some people such as military or foreign aid
workers keeping a tiny dosing of gluten in their diet once a week to
maintain better tolerance to it. This is because they have limited choices
for eating once deployed, and are likely in for doses of cheap, gluten-laden
meals.
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103Complete 30 Day Fat Loss Plan
If you are not in that category, then my take is that you should remove
gluten from your diet, completely.
If that is too hardcore, at the least I would prefer that anyone in their first 14
days of eating Slow Carb, Paleo, Beyond Diet, or anything else avoids gluten
100%.
Why 14 days? Studies have indicated it takes 10-15 days for the damage
and irritation to your gut lining to be healed up following even a single
DOSE of gluten.
To make that more exciting, some research is suggesting it can take up to 8
months to heal the gut from the damage gluten does, and that is in people
who do not necessarily have celiac.
I know what you are thinking: “But Kiwi, I want my cheat meal!”
If it is part of your plan, you can still have a cheat meal, just don’t do it with
bread, pasta, pastry or anything else containing gluten. This also means all
breakfast cereals are OUT.
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104Complete 30 Day Fat Loss Plan
For starters you can load up on tequila, dark chocolate, full fat ice cream (if
you can handle the dairy), and the biggest paella you can find.
I recommend you precede it with a wallop of
Athletic Greens and a decent workout, but
you can still go pretty wild!
Trust me on this one, get those 14 days in (or
more, 30 is a LOT better, 180 better still) and
you will be in a far better place to determine
later the true impact of gluten on your
system. Your call if you want to add it back,
but at least do it from a position of knowing.
Warning: you may not go back.
Gut health plus getting all those good nutrients in regularly is the name of
the game. They go together hand in hand.
Improving gut health = increased nutrient absorption + lower inflammation
+ improved immunity
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105Complete 30 Day Fat Loss Plan
The four entries on that little line right there sums up ONE HUNDRED
PERCENT the entire idea behind the formulations of Athletic Greens.
If you missed it, I briefly cover that here.
Not much sense in doing so much good for your body, then trashing your
gut lining and going massively backwards in health for the sake of a pastry.
Gluten is one of those things that can harm you, and the less frequently
you dose yourself with this poison, the better you are going to feel, and the
better you are going to look.
Case in point – this from a “once a week cheat meal guy” who became a
“once a week cheat meal guy but without gluten”
“Hey man, I’m right into the Athletic Greens, the diet, and nearly 4 weeks
without any gluten, much thanks to the conversations with you. Crazy
amounts of energy, it’s fantastic. Cheers” — Charles H.
Whooop! Another happy customer. Reading that kind of stuff makes me
happy, every time.
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106Complete 30 Day Fat Loss Plan
My take on it is that my happiness is directly related to my energy levels and
my sense of well being, so I try to avoid gluten, all the time. (It is a LOT better
if you want to see your abs too).
So the choice is yours, as always.
Keep educating yourself, and whatever you do this weekend, I hope it is a
good one.
Chris “the Kiwi”
100% Focus on Happiness -- It starts with phenomenal health.
www.AthleticGreens.com
P.S. Back to the fun stuff…. What is your favorite NON-gluten containing
cheat meal?
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ChApTER 7: Next Steps
GREAT WORK!
Now that you have done the hardest part – START – it is important that you
keep going.
We find that being part of a community of like-minded people really boosts
results, so if you are on Facebook, come join the fun:
https://www.facebook.com/AthleticGreens
Keep an eye out for my 20 minute live Q and A’s on the Facebook page –
they are very popular.
We also TWEET
https://twitter.com/athleticgreens
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108Complete 30 Day Fat Loss Plan
I recommend you keep reading, starting with the other most MISSED
element of fat loss and health – SLEEP
Maybe you have heard a bit of the fuss about Vitamin D? You can find an
update of the latest research on the blog:
http://christhekiwi.com/ditch-the-sunscreen-the-kiwi-guide-to-intelligent-
sun-exposure/
http://christhekiwi.com/vitamin-d-action-plan/
MOST IMPORTANTLY – keep an eye on your email inbox, as that is where I
will be sending you updates, information, and my “insider” health articles.
Chris “the Kiwi”
100% Focus on Happiness -- It starts with phenomenal health.
www.AthleticGreens.com
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ABOUT ThE AUThORChris ‘The Kiwi’ Ashenden
So named because he comes from a little
country in the Pacific called New Zealand where
a small, fat, quasi-blind, and largely defenseless
bird by the name of “Kiwi” is the national animal,
and what New Zealanders are called when they
land in other countries.
Chris is focused on using what he can remember
from his studies for a BSc in Sport and Exercise
Science and his cumulative years as a nutritionist
and strength coach to help other people enjoy amazing levels of health
and energy. The CEO and co-founder of Athletic Greens® - Chris enjoys
ticking through his list of life goals and meeting new people.
You can reach Chris the Kiwi and the team
at Athletic Greens by writing an email to