 
## Control The Fat Hormone

What The REAL Science Tells Us

About Obesity & Weight-Loss

### Thor Olafson

Copyright © 2015 Thor Olafson

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# CONTENTS

INTRODUCTION

FALSE BELIEFS

THE BELIEFS REVISITED

THE OBESITY EPIDEMIC

CAN THEY FIX US?

CAN ANYBODY FIX US?

THE FAT HORMONE

CONTROL THE FAT HORMONE

NOTHING NEW

FAST-BURN

EASY-BURN

PICK N MIX

REGARDING EXERCISE

DIFFICULT TIMES

NEVER GO BACK!

THE FUTURE

THANK YOU!

DISCLAIMER

# INTRODUCTION

**It's Not Your Fault!**

The purpose of this book is to set the record straight regarding obesity and weight-loss.

If you are overweight or obese, it's not your fault. And this book will prove it to you.

The blame lies with our nutrition and weight-loss experts. And this book will prove that too.

Current nutrition and weight-loss advice is based around what The New York Times recently described as "A very weak kind of science." For far too long now, our nutritionists and dietitians have been dispensing advice that not only doesn't work, it actually makes us fatter. The problem is, our so-called experts still believe in that "weak science", and until they break free from their incorrect belief systems, they will just keep making things worse.

This book examines that weak science, it explains how our experts are actually causing the obesity problem, and why their so-called "scientific" treatment methods can never succeed in solving it. They are locked into the belief that calorie-theory is a scientifically proven way to lose weight. But this book will prove to you that this is totally untrue. Calorie-theory is just a theory, and it has NEVER backed up its claims in the real world. The scientific principles behind calorie-theory (energy in versus energy out) were formulated to measure the efficiency of steam-engines. They don't work, not even close, if you apply them to something as complex as a human-being, and this book will explain why.

If we ever want to stop getting fatter and start getting thinner, we have to turn our backs on current nutrition and weight-loss advice, and look instead at what the REAL science tell us.

By the time you finish reading this book, you will be your own genuine weight-loss expert. You will know how to burn off your excess fat easily and forever, without counting calories, without ever going hungry, and without forcing yourself to exercise.

Abject Failure:

The experts tell us that we get fat because we eat too much and we don't move enough.

To lose weight, they say, all we have to do is eat less and move more.

But if I had a dollar for every time somebody had tried that, and failed, I would be the richest man on the planet. Almost three quarters of the people in the developed world are overweight or obese, and most of those people have tried and failed, again and again, to solve their problem by eating less and moving more.

A recent study showed that 99.9% of people who try to lose weight by eating less and moving more will either fail to reach their target, or will regain all of the weight they lost within a year. Only one in every thousand people will succeed, and that person will probably have less than fifteen pounds to lose. That's a pretty demoralizing situation for anybody who is trying to overcome a weight problem. Basically, it means that if you have more than fifteen pounds to lose, you have just about zero chance of succeeding.

If any other product had the failure-rate of eat-less-move-more, would we buy it? Would we buy a car if we knew it had almost zero chance of getting us where we wanted to go? Would we buy a washing machine if we knew it would only complete its laundry cycle once in every thousand attempts? Would we buy a plane ticket if we knew that nine-hundred-and-ninety-nine out of every thousand aircraft failed to reach their destinations?

I'm pretty sure we wouldn't!

We buy into eat-less-move-more (calorie theory), again and again, because the experts tell us that there is no alternative. Calorie theory is science, they tell us, it's a fact, and it's beyond dispute. And when it doesn't work, and it never works, they lay the blame on us.

It would work perfectly, they tell us, if we just had the willpower to stick to the rules.

As far as the experts are concerned, calorie theory is the solution.

But the truth is, the experts have no idea what they are talking about.

The Obesity Epidemic:

Since the 1980s, an obesity epidemic has swept through the developed world. In the 1970s around 12% of women were overweight or obese. Today that number is around 70%. That didn't happen because three-quarters of the world's women suddenly started eating more and moving less. It happened because our policy-makers and nutritionists made the biggest health blunder in the history of our species. We'll take a look at how and why they made such a blunder, how they actually caused the obesity epidemic in the first place, and why, until they haul their heads out of the sand and face the fact that they got things terribly wrong, they will just continue to make us fatter and fatter.

The Times They Are A Changing!

Over the years, the media has taken what the experts told them as gospel. The New York Times, for example, has published countless articles, repeating the "facts" that the world was getting fatter because we were eating more and moving less, and that the only way to solve the obesity problem was to stick to the rules of calorie theory. But the times they are a changing! The quotes below were taken from a New York Times article published in February 2015. The article was called

"The Government's Bad Diet Advice."

"How did experts get it so wrong?"

"The problem is that nutrition policy has long relied on a very weak kind of science."

"Instead of accepting that the evidence was inadequate to give sound advice, strong-willed scientists overstated the significance of their studies."

"It's no surprise that longstanding nutritional guidelines are now being challenged."

"Uncertain science should no longer guide our nutrition policy."

Similar articles have started to appear in newspapers, magazines and TV programs all around the world. The word is finally getting out, our nutritionists know nothing about what really makes us fat. Which means they have zero chance of solving the problem.

We Almost had It:

Before calorie theory solved the obesity problem (which it hasn't), the endocrinologists (hormone specialists) were close to discovering the true cause of obesity. Most animals, including human beings, have a natural ability to regulate their body-fat content. In the wild, they never become obese. They carry just enough fat to keep them ticking over, but never so much that it slows them down. The endocrinologists believed that we become obese when something goes wrong with that fat-regulation process. Their studies would have solved the obesity mystery decades ago if the calorie theorists hadn't solved it first. But once the calorie theorists convinced the world that the answer had been found, the money for the real scientific research dried up, and the true cause of obesity, remained a mystery.

The Mystery Solved:

Fortunately though, some endocrinologists continued with their research.

They discovered, and they can prove it, that one hormone totally dominates our fat-regulation process. It forces us to store fat, and it prevents us from burning it The name of that hormone is insulin. I call it The Fat Hormone, and here are two key facts about it.

1: A human body cannot burn fat if there is insulin in our bloodstream.

2: A human body cannot store fat without the "help" of insulin.

Insulin holds the key to our fat regulation process. It makes us hungry, it forces us to store fat, and it prevents us from burning off our fat-reserves. If we can learn how to keep The Fat Hormone out of our bloodstream, our body will start to regulate its fat content. We will lose weight quickly, and we will do it without ever having to eat less and move more.

Luckily, insulin is a very easy hormone to control. We can keep it out of our bloodstream, and burn off all of our excess fat, simply by making some changes to our diet.

Ironically, but not surprisingly, current nutrition and weight-loss advice massively increases the amount of insulin in our bloodstream, causing us to store more and more fat, and making it impossible for us to burn it off. The following chapters will compare current advice with what the real science tells us. Then we'll take a look at The Fat Hormone. We'll learn what it is, why we have it in our bodies, and how, with a few tweaks to our eating habits, we can gain control of it.

Once we understand how the fat hormone works, we are home free. We can burn fat any time we like, we can lose weight rapidly, and we can maintain our new weight easily.

# CHAPTER ONE - FALSE BELIEFS

**The Things They Tell Us!**

They tell us that the only way to lose weight is to eat less, or to move more, or both.

This idea stems from what I call "The Three False Beliefs".

Here are the fist two of those false beliefs:-(

1: That we store fat for emergencies.

2: That calorie theory is an infallible scientific fact.

1: We Store Fat For Emergencies:

They tell us that we store fat to keep us alive during times when our regular food supply is unavailable. They tell us that we evolved this way, millions of years ago, so that if our food ran out, say during a famine or an ice-age, we wouldn't starve to death. They tell us that we are designed to store fat during times of plenty, and to keep it locked up in our fat reserves to ensure our survival when there is no food, or not enough food, to sustain us.

In other words we store fat for "nutritional emergencies." If there is food available, we use that food for energy. If there is no food available, if we are starving, then our body will switch to its reserve tanks, release energy from our fat-cells, and we'll survive.

2: Calorie Theory Is Infallible:

They tell us that we can control our weight by adjusting the number of calories we consume, and/or the number of calories we burn. They tell that this is a scientifically proven fact, and that there is no disputing it.

They tell us that if we want to lose weight, we simply have to consume fewer calories than we need. This is called creating a calorie "deficit", or going on a calorie-restricted diet.

When calorie-restricted diets were first introduced, they were called _"Starvation"_ diets.

They were introduced, and they were expected to work, because they tie in nicely with the first false belief - that we store fat for emergencies.

The idea behind a starvation diet is to create our own personal "emergency". If we starve ourselves, our body will think there's a famine, or an ice-age, and it will release some of the energy from our fat reserves - so we will lose weight.

They tell us that one pound of fat equals 3500 calories. So if we eat 3500 calories less than we need, we will lose one pound of fat.

They tell us that if we create a deficit of 1000 calories a day, we will lose two pounds of fat in one week. 7 X 1000 = 7000 calories = two pounds of fat. And if we maintain that 1000 calories a day deficit, week after week, our weight-loss will continue at the same rate.

If we are seriously overweight, we will lose an impressive 104 lbs of fat in a year.

That's what they tell us. But none of it is true!

Summary Points:

They tell us that we store fat to keep us alive during nutritional emergencies, like famines or ice-ages, and if we want to un-store the fat from our reserves, we need to create our own emergency - by starving ourselves.

They tell us that a pound of fat equals 3500 calories, so if we starve ourselves of 1000 calories a day, we will lose two pounds of fat in a week.

They tell us that if we keep applying that same calorie deficit, we will lose two pounds of fat every week. And if we do it for a year, we will lose 104 lbs of fat.

This is what they tell us. But none of it is true.

# CHAPTER TWO - THE BELIEFS REVISITED

**1: We Store Fat For Emergencies:**

How fat was a caveman?

At first glance, the idea that we store fat to keep us alive during famines or ice-ages seems to make sense. But if we look a little closer, it doesn't really add up.

To keep things simple, simplistic even, we'll use calorie theory to test this idea.

Let's say a pound of fat could keep a caveman going for maybe 36 hours at best. If there was no food available and he was surviving on just his fat-reserves, then according to calorie theory, he would be using up a pound of fat every one and a half days. If the famine, or the ice-age, lasted say ten months, not long for an ice-age, this caveman would need 200 lbs of fat in his reserves to survive this "emergency". If the rest of him, bones, muscles, internal organs etc. weighed 150 lbs, not much for an adult human male, then before the famine or the ice-age started, this guy would have weighed 350 lbs (25 stone, 160kg).

Can you picture the scene? Tribes of obese cavemen waddling across some prehistoric landscape, chasing down wild animals to feed their voracious appetites, desperate to keep their fat reserves fully stocked in readiness for the next famine or ice age!

Our ancestors were hunter-gatherers, and hunter-gatherers need to be lean, and fast and fit and agile. They need to chase their prey, and fight it, and kill it with the most basic of weapons, they need to climb trees to gather fruit, they need to dig for roots, and they need to walk long distances in their constant search for food. There was a time in my own life when I weighed close to 350 lbs, and I promise you, I would not have been capable of chasing down wild animals, I would not have been able to climb trees to gather fruit, and walking long distances would have been totally out of the question.

It's highly unlikely that nature would lumber a hunter-gatherer species with the need to carry a load of excess weight. In recent history, our explorers have encountered plenty of hunter-gatherer populations, and none of them were fat. Obesity simply doesn't fit with a hunter-gatherer lifestyle. There is another reason that we should question this belief that we evolved to store fat for famines and ice-ages, and I will talk about that later.

But the fact is, we don't have to question the belief.

We can blow it clean out of the water with scientific evidence.

Energy On Tap

Science has shown us, beyond any doubt, that our fat reserves are not storage dumps where energy is locked away for some possible future emergency. In healthy-functioning human beings, fat flows in and out of our fat-cells all day long. Our body is designed to get its energy from two sources, our food and our fat-cells. If everything is working properly, as our day progresses, we will take some energy from the food we eat, AND we will take some energy from our fat cells. Our food and our fat-cells are designed to work together to supply our daily energy needs.

Essentially, our fat is "energy on-tap" and we should be tapping into it all day long. Fat should be constantly moving in and out of our fat-cells, teaming up with our food, and supplying energy to our body. Any surplus energy would be temporarily cycled back into our fat-cells. If everything is working properly, this process is continuous, and the release of energy from our fat cells has nothing to do with how hungry we are.

I'll say that again, because it's important!

The release of energy from our fat-cells has NOTHING to do with how hungry we are.

In other words, there is absolutely no reason to starve ourselves if we want to lose weight. We don't have to force our body to release energy from our fat-cells. We don't have to trick it into thinking that the next ice-age has started. There is no need for hunger and misery.

Our fat is not really a "reserve" at all, it's part of the team. You could think of it like the players on the bench in a basketball or an ice-hockey game. Those "reserves" are not "trapped" on the bench for emergencies only. They flow on and off the court, or the ice, all through the game. And that's how our fat "reserves" are supposed to work too.

If things are working correctly, our fat reserves would be small. They would never grow big because we would be tapping into them all day long, and because we evolved to be hunter-gatherers, so carrying too much weight would be a bad idea. When things are working properly, our body regulates its fat content, storing just enough to keep us ticking over, but not enough to slow us down. The human body is an expert at regulating its fat-content, and its weight. Unless we do something to interfere with this process.

2: Calorie-Theory Is Infallible:

Are We Steam-Engines?

Calorie theory, when applied to human beings, is so utterly ridiculous, and so obviously wrong that I can barely believe that any weight-loss "expert" could seriously tell us that it is a scientific fact, and that applying it is the only way for a human being to lose weight.

The calorie theorists see it something like this:

A human being is basically a machine (like a steam engine).

We need energy to function (like a steam engine). We get that energy from the food we eat, and we measure the amount of energy in terms of calories. We also have energy locked up in our fat reserves, so if we run out of energy from our food, our body will switch to the energy in the reserve tanks.

If our body needs 2500 calories get it through its day, and we only supply it with 1500 calories, it will take the missing 1000 calories from its reserves.

If we do that every day for a week, we will take 7000 calories from our fat reserves, and we will lose two pounds in weight. If we keep up the same calorie deficit for a year, we will take 365,000 calories from our reserves, and we will lose around 104 lbs.

They tell us that this is science, it's a fact, and it is beyond dispute.

They are so locked into the belief that calorie theory is a fact, that when it doesn't work (and it never works) they blame the greedy, lazy, fat people for not having the willpower to follow the rules correctly.

They're Missing Something!

The calorie theorists fail to take account of the fact that human beings are not steam engines. Steam engines are predictable. We can use calorie theory (energy in versus energy out) to predict exactly how far a steam engine will travel on a set amount of fuel. If we give a steam engine less fuel than it needs to make its regular journey, if we create a calorie deficit, it simply won't complete its journey. It will literally run out of steam, and die.

They tell us that if this steam engine had a reserve tank, it would be forced to switch to its reserves when its main fuel supply ran out. And if we gave this steam engine the same calorie deficit every day, it would repeat the same behavior every day. It would switch to its reserve tank at precisely the same point on its journey, every day, and we could predict exactly how much energy it would take from its reserves. We could do this day in, day out, and the result would always be the same. The same calorie deficit would provide the same result, every day, forever. They tell us that this is a scientific fact, and it is beyond dispute. Calorie theory correctly predicts the outcome.

And they are right. All of the above is science-based, and it is beyond dispute.

Calorie theory works perfectly - if you happen to be a steam engine.

But if you're a human being, calorie theory doesn't work at all - not even close.

Here's what happens when you apply calorie theory to a human being.

If we give a human body less fuel than it needs to get through its day, say 1000 calories less than it needs, it will run out of steam, and it may take 1000 calories from its fat reserves. So far so good. Calorie theory appears to apply on day one. But if we repeat the same process the next day, and the next, and the next, things start to change.

The human body is more complex than a steam engine (take note, calorie theorists!). It won't run out of steam and switch to its reserve tanks at the same point every day. The human body is capable of changing the ways in which it uses its energy. And that's exactly what it does when we start restricting its fuel supply.

Let's say we need 2500 calories of energy to get through a normal day.

If we give our body only 1500 calories, it may take the deficit from its fat cells.

It may do that for a day or two, but when it realizes that its food supply is being restricted, it will start to ration its energy. It will go into survival mode.

A steam engine can't do this, but a human being can.

After a few days on this limited fuel supply (calorie deficit), the human body will adapt itself to a life with less available energy. It won't be able to function at its best now, but it will find a way to get by.

So after just a few days, calorie theory's predictions are already dead in the water.

They told us that a 1000 calorie deficit a day would mean two pounds of fat lost every week. But that's not happening now, because our body has made some adjustments to how it uses its energy. And it will continue making those adjustments, more and more of them, until it is "surviving" entirely on the 1500 calories a day that we are giving it.

And when that happens, the weight loss grinds to a halt.

Calorie theory has NEVER backed up its claims with actual results. Throughout history, there has NEVER been a scientific study that proves that calorie theory works. There have been hundreds of studies, and every one of them has shown exactly the opposite, that calorie theory fails every time. The experts choose to ignore those studies, but if their precious theory actually worked, if was anything more than just a theory, there would be a ton of genuine scientific evidence to back it up. Yet there is none! Nobody has EVER lost a steady two pounds a week, week in week out, by creating a 1000 calories a day deficit. It's a totally simplistic idea, it treats human beings like steam engines, and it takes no account of our ability to adapt.

But wait, there's more!

The calorie theorist are also locked into the first belief, that our fat-reserves are storage dumps where energy is locked away for emergencies only. They believe that in order to gain access to those reserves, we need to create a calorie deficit. If we starve ourselves, they tell us, we can force our body to unlock its reserves, and we'll burn off some fat.

That's what they tell us.

But nothing could be farther from the truth!

The science shows us that there are two guaranteed ways to prevent our body from tapping into its fat reserves. One of them is to lose control of the fat hormone, and I'll be talking about that in the following chapters. But the other one is to put our body into survival mode. When our body is in survival mode, it actually hangs on to its fat reserves, because it might need them to make its final stand against death by starvation.

Going hungry doesn't unlock our fat reserves. It does exactly the opposite.

Calorie-restricted diets don't force our body to use fat for energy. They are far more likely to cause us to cling to our fat, and force our poor body to start eating itself alive.

If we follow the rules and stick to a low calorie diet for more than a few weeks, our body will go into survival mode. Our muscles, our internal organs, even our heart and our brain can actually become smaller. Our bones can become less dense, and weaker, and without the energy to maintain itself properly, our body will abandon all "non-essential" tasks. Our skin, our hair, our nails, will lose condition; and our general health will deteriorate.

And our body has good reasons for doing things this way.

When a human body is starving, it has one primary concern - survival.

It has no idea how long this starvation will continue, so it carefully rations its energy to make its supplies last for as long as possible. Obviously, we need our muscles and our internal organs and our heart and our brain, but these things use up a lot of energy. Making them slightly smaller won't kill us, but it will conserve vital energy, and this is a price that our body is willing to pay if it feels that its overall survival is at stake. And the maintenance tasks that a healthy system performs on itself will be put on hold while our body focuses on its one primary objective - to stay alive.

So even if we do manage to lose weight by restricting calories and starving ourselves, a fair proportion the weight that we lose will be lean tissue rather than fat.

What a horrible, destructive way to treat a precious human body!

PLEASE don't do that to yourself!

It's a waste of time anyway, because when we stop starving ourselves (we can't torture ourselves forever) our body will demand more and more energy (food) to repair the damage caused by that destructive low-calorie diet. So we regain all of the weight we lost, and then some. The hunger that follows a starvation diet is almost impossible for any human being to resist. If you don't believe me, try doing an Internet search for "Biggest Losers where are they now?" They lost a lot of weight - but they all got fat again!

None of these horrible things will happen on this program. When we learn to control the fat hormone, we NEVER go hungry. We NEVER put our body into survival mode. It NEVER needs to devour its own lean tissue. It simply burns off its excess fat, quickly and naturally.

The truth is, calorie theory may be a scientific fact for steam engines, but it simply doesn't work for human beings. And just because something is proven to work in some areas, doesn't mean that HAS to work for everything. And our experts should know this!

Let's apply the kind of "logic" that calorie theorists use to another area of life.

It's common knowledge that a rose bush will thrive if we plant it in good soil, water it regularly, and cut off any parts of it that appear to be growing too quickly. All of these things are true for rose bushes. They are facts, and there is no disputing them. And if we use the kind of "logic" that calorie theorists are so eager to embrace, we can safely jump to the conclusion that these "facts" must apply to all living things. What works for roses HAS to work for everything else, right? It's science, right? So it's beyond dispute! Right?

So what would happen if we planted our children in some good soil, watered them regularly, and chopped off any parts of them that appeared to be growing too quickly?

I don't think our children would thrive if we did that. They would probably die. And we would be locked up in some institution for the criminally insane, never to be released!

The bottom line is, calorie theory is the wrong tool for helping human beings to overcome a weight problem. It doesn't apply to us - it never has, and it never will. And that's a fact!

Ignoring The Evidence:

There have been countless studies that back up what I'm saying. People have lived in controlled environments, where they eat the same number of calories every day, where they do the same amount of exercise every day, where they can't possibly cheat, and where their "progress" is carefully monitored by scientists. And the results are always the same. They lose a tiny fraction of the weight predicted by calorie theory (always in the first few weeks), and then the weight loss stops. Because calorie theory doesn't work.

But when you show these studies to the calorie theorists, they refuse to accept them. They insist that calorie theory cannot be wrong, and they defend it by declaring that the people on these studies must have found a way of cheating. Maybe they bribed the scientists into giving them extra food! They use this defense against any study that disproves their precious calorie theory - "The people on the study must have cheated!"

The Animals Cheated Too!

There have been several studies where animals were put on a calorie-restricted diet, and the results were the same. They lost a fraction of the weight predicted by calorie-theory, and then the weight-loss stopped. But our experts have chosen to ignore those studies. Maybe those animals cheated too. Maybe they bribed the scientists into giving them extra food!

The Women's Health Initiative:

In the 1990s, a billion dollar study of women's health was conducted in the USA. Part of that study involved placing 20,000 women on a long-term low fat-diet. It wasn't designed to test calorie theory, but the women in the study were eating 360 calories a day less than their recommended daily allowance. So in effect, they were doing the two things that our experts recommend the most. They were on a low-fat diet, and they were inducing a 360 calorie a day deficit. Current advice tells us that this is a guaranteed way to lose weight.

Most of those women were overweight or obese, and they received intensive counselling to help them stick to their diets. Their diaries and journals tell us that, at the outset, they were excited about being part of this study, because it would change their lives forever.

According to calorie theory, they should have lost just over a pound of fat every ten days.

The study last for eight years, so if you do the math, calorie theory tells us that they should have lost around 290 lbs each. Obviously, they didn't have that much weight to lose, but if calorie theory is a fact, every woman on that study should have lost every ounce of her excess fat.

How much did they actually lose, during eight years of under-eating by 360 calories a day? They lost on average just two pounds each! And when the experts were asked to explain this abysmal result, they didn't even consider that calorie theory could be wrong. They just dismissed the study, and said that those women, all 20,000 of them, must have cheated and lied about what they were actually eating.

Weight-Watchers

One of the more amusing studies was conducted by Weight-Watchers in England, Australia and Germany. They recruited 800 people to compare their program with the advice being offered by doctors and dieticians. Weight-Watchers use a points system to save people actually counting calories, but their program is still based entirely on calorie theory, inducing a deficit of around 1000 calories a day. The study lasted a year, and at the end of it, Weight-Watchers staff were totally thrilled by the result. They celebrated, big time, and claimed that this study proved that their program was a success.

The people who followed the Weight-Watchers program lost almost twice as much weight as the others. Both groups were on roughly a 1000 calories a day deficit, so according to calorie theory, and to Weight-Watchers own promotional material, the people on this study should have lost 104 lbs during this year of energy deprivation. How much did they actually lose? Well the winners lost around 14lbs, and the losers lost around seven! The "winners" lost 90 lbs less than they should have done according to calorie theory. Fourteen pounds is a terrible result after a year of calorie restriction! But Weight-Watchers were celebrating!

The Strongest Evidence Of All:

There have been scores of similar studies down the years, but the strongest evidence against calorie theory comes from ordinary people. It has been estimated that, over the last ten years, more than two billion attempts have been made to lose weight via calorie theory in The United States alone. Tens of millions of obese or overweight people have tried again and again and again to lose weight using calorie theory, but obesity levels just keep on rising.

Yet even with all of this evidence stacked against it, our weight loss experts refuse to listen. They just bury their heads deeper in the sand, and we hear their muffled cries

"Calorie theory is a fact! It's science! It cannot be wrong!"

Summary points:

We don't store fat for famines or ice-ages.

Hunter-gatherers don't carry around tons of excess weight.

In healthy human beings, energy moves in and out of our fat-cells all day long.

Our body is an expert at regulating its fat content, and our fat reserves would never grow big - unless we do something that interferes with our fat-regulation process.

Calorie theory might work on steam engines - but not on human beings.

When we restrict our food intake, our body adapts to the new level.

Calorie restriction damages our body and tortures our mind.

There are billions of studies to back up what I am saying.

Calorie theory has NEVER succeeded in a true scientific test.

But the calorie theorists refuse to listen.

# CHAPTER THREE - THE OBESITY EPIDEMIC

**The Whole World Got Fat:**

Since the 1980's obesity has increased faster than anybody could have believed possible.

In the early 1970s obesity rates were a tiny fraction of what they are today.

Right now almost three quarters of the people in the developed world are overweight or obese. Obesity is the most widespread health problem ever suffered by our species.

So what happened in the 1980's to cause this obesity epidemic?

The Things They Tells Us (Again!)

They tell us that the world suddenly got fat because we started eating too much and moving too little. They back this up by pointing out that food is more easily available now than it used to be. We have supermarkets, and restaurants, we have fast-food chains, and ready-meals, and freezers, and microwave ovens, and pizza delivery. They tell us that eating too much is far easier for us now than it was for past generations. They also blame high-power advertising campaigns by the food industry, tempting us to eat more than we need. And they tell us that people have more money to spend on food than-ever before.

The other thing they tell us is that it's easier to be "lazy" these days. Our ancestors had no option but to be active, because they didn't have cars or public transport-so they walked more than we do. They didn't have washing-machines, or vacuum cleaners, or power lawnmowers, so domestic chores in those days used up a lot more energy. Jobs were harder, life was tougher, and just about everything was more physically demanding than it is today. They tell us it's as simple as that, life is easier now, and food is more plentiful.

Nice Try But No Cigar!

When they give us this spiel about life being easier and food being more plentiful, what they are actually doing is side-stepping the question. They are avoiding the issue.

If we compare our lifestyles today with the lifestyles of people a hundred years ago, or two hundred years ago, or two million years ago, then yes, things are easier now, and food is more plentiful.

But the question was "What happened in the 1980's to cause the obesity epidemic?" Because it was during the 1980's that obesity rates went crazy.

Our lifestyles hardly changed at all between the late 1970s and the 1980's. We had cars and washing machines and vacuum-cleaners back then. We had supermarkets and fast food and pizza delivery. Life didn't change much, but obesity rates went through the roof.

What Really Happened?

In the 1960's and 1970s, the American government was worried about heart disease in men (not women, not children, not teenagers, just men), so they commissioned a study.

The study was carried out by a man named Ancel Keys.

But he was the wrong man for the job.

His study was supposed to be an open-minded search for possible causes of heart disease in men. But Ancel Keys was not an open-minded kind of guy. He was arrogant and opinionated, and as far as he was concerned there was no need to search for the cause of heart disease, because in his opinion, he already knew the answer.

He believed (totally wrongly) that heart disease was caused by the fat in meat and eggs and dairy products.

So instead of setting out, with an open mind, to search for the real causes of heart disease in men, he went in search of evidence that would back up his own theory. If you attended more than one science class in school, you know that this is not how true science is done.

He conducted his study in twenty-two countries around the world, but his final report only spoke about seven of those countries. He totally disregarded what he found in the other fifteen countries, because if he included the findings from those countries, his pet theory about meat and eggs and milk would have been blown clean out of the water.

If he had looked at stress, obesity and smoking as possible causes of heart disease in men, he would have been onto something. But he focused his attack on meat and eggs and milk, and even though he found no evidence whatsoever to show that these foods cause heart disease, he tailored his report to implicate them as the most likely culprits.

His bogus report has been discredited a thousand times since 1977, but at the time, the government accepted it as genuine scientific research (which it wasn't), and in their panic over heart-disease in men, they completely reversed their healthy eating guidelines.

The primal foods that had been keeping our species strong and lean and healthy for more than two million years, were suddenly declared "dangerous". We were advised to cut down on meat, eggs, butter, milk, and cheese, because these foods were now the enemy.

When we cut down on those primal foods, we needed to replace them with something, and this was when our policy makers and nutritionists made the biggest medical blunder in the history of our species.

Overnight, their guidelines for healthy eating were flipped upside down. One day they were telling us to cut down on "fattening carbohydrates", and the next day they were telling us to "Base your meals around starchy foods."

According to calorie-theory, a calorie is a calorie. In other words all calories are the same. Calorie-theory pays no attention to the nutritional value of a food, or to how our body processes different types of foods. All it cares about is the number of calories a food contains. So when we removed say 700 calories of meat and cheese and eggs and milk from our daily diet, all we had to do, according to calorie-theory, was replace those missing calories with something else. It didn't matter what it was, as long as it made up the numbers.

Many doctors at the time were outraged by this turn-about. They knew that it would lead to increased obesity, but those doctors were overruled.

As far as the government was concerned, the Ancel Keys study trumped everything.

In one moment of misguided madness, the US government condemned generations of citizens to a life of obesity, diabetes, ill-health, and misery. Obesity has increased ten-fold since that moment of madness, and the numbers are rising year by year.

And where America leads, the whole world follows, so within a few years, the British, the Canadians, the Australians, and most other countries in the developed world were abandoning primal foods and basing their meals around fattening carbohydrates.

And the whole world got fat!

The tragedy is, there has NEVER been any evidence to implicate meat, fish, eggs and dairy products as causes of heart disease. Our experts scared the hell out of us and made us fat for nothing. They created panic and paranoia about cholesterol and dietary fat, and we have needlessly been avoiding them for decades. This year, 2015, the US government finally admitted that there is zero evidence that dietary cholesterol is dangerous. They didn't scream from the rooftops that they'd been misleading us for years, and there was no apology for their mistake. They just quietly removed the cholesterol clause from their healthy eating guidelines. This is a very small step in the right direction, and other changes will come. But don't hold your breath waiting for them. Big egos and big money are at stake, so for the foreseeable future, things will stay exactly as they are.

# CHAPTER FOUR - CAN THEY FIX US?

**No They Can't!**

As long as our experts remain locked into calorie theory, their help is worse than useless.

Calorie theory has failed billions of times, yet according to our experts, it remains the only way to lose weight. Their heads are deep in the sand, and it looks like that's where they'll stay for the foreseeable future. As far as they are concerned, calorie theory is still a fact, it's science and it's beyond dispute. They'll just keep telling us, again and again, to eat less and move more, and when it doesn't work, because it never works, they will pin the blame on us. They'll tell us that we need more willpower, that we need to enforce the starvation for longer, so that our body can devour more and more of its precious lean tissue. They'll tell us to dig deeper, to get tougher, to man up and stick to the rules!

The Third False Belief:

There is a third false belief that I've already touched on, but I haven't talked about it in detail. It stems from the other two false beliefs, that we store fat for emergencies, and that calorie theory is infallible. And this third false belief is all about gluttony and sloth.

If calorie theory is infallible, if it can't fail, how come it doesn't work?

The intelligent answer is that maybe it's not infallible after all. But the answer you'll get from our experts is that the fault lies not with calorie theory, but with the people who are failing to apply it. It would work perfectly, they tell us, if only we would stick to the rules.

Calorie theory fails, they tell us, because fat people are greedy and lazy. They tend to be weak around food. They can't resist the temptation to eat. And they are by nature, slothful, in other words they can't be bothered to exercise.

This third false belief opened the door to the psychologists and the psychiatrists. They declared that obesity was caused by a "character defect". These days they call it an "eating disorder" because that sounds less offensive. They started telling us that to cure our obesity we first had to cure our minds of this defect. Then we would be able to stick to the rules of the infallible calorie theory, and starve ourselves ad-infinitum! (forevermore!).

The mind-doctors took control of the obesity problem, and they have been failing miserably to solve it ever since. The mind doctors will never solve the problem, because we don't have a character-defect (eating disorder). Obesity is NOT caused by a weak mind, it is NOT caused by gluttony and sloth. So those guys can never fix it.

If we attempt to tackle a weight problem with calorie theory (which doesn't work) alongside psychotherapy (for a defect we don't have), we just get fatter and more depressed.

In the next chapter, we'll look at how real science can easily solve the problem of obesity.

Summary Points:

As long as our weight loss experts remain locked into calorie theory, they can't help us.

They will just keep giving us the same advice - eat less and move more.

And when it doesn't work, they will put the blame on us.

There is a third false belief - Gluttony and sloth. It tells us that fat people are too greedy to resist food, and they are too lazy to get off of their fat butts and do some exercise. It's totally wrong, but the experts believe it.

The psychologists tell us that obesity is caused by a character defect (an eating disorder) and that we need to fix our minds before we can fix our bodies.

But the real science tells us a different story...

# CHAPTER FIVE - CAN ANYBODY FIX US?

**Yes They Can! We Can Fix Ourselves!**

For the past two generations we have been getting fatter and fatter, and it wasn't our fault. We have been the victims of bad advice from our nutritionists and our dietitians. They call themselves experts but the truth is, they actually caused the obesity epidemic, and they don't have a clue how to put things right. They only know what they are taught on their training courses, and those courses are based entirely around calorie-theory. They don't include any of the real science behind nutrition, obesity and weight-loss. If we want to lose weight, we should stop listening our so-called experts, and start thinking for ourselves.

Our experts can't help us, but the real science can provide us with all the help we need.

Fat-Regulation:

The real scientists have been telling us for decades that the problem is NOT in our heads, it's in our bodies. They knew this for sure, because they could induce and reduce obesity in their lab-rats. They could fatten their lab-rats up, big time, so that all they wanted to do was laze around and eat. And they could slim them down again and make them active, without ever having to starve them, and without them ever needing to see a psychologist about their character defects!

They fattened them up by interfering with their natural fat-regulation process. And they slimmed them down again, simply by removing the interference. Their experiments proved that obesity has NOTHING to do with gluttony and sloth. The psychologist have the whole thing back to front. We don't become obese because we overeat and refuse to exercise. We overeat and refuse to exercise because our fat-regulation process is out of whack.

Gluttony and sloth are not the causes of obesity!

They are the classic symptoms of a fat-regulation disorder!

When something interferes with our fat-regulation process, most of what we eat is turned straight into fat and shoved into our fat-cells. When that happens, our body is constantly running out of usable energy, so it will scream for more and more food. People with a fat-regulation disorder don't eat and eat because they are greedy, they do it because their body is genuinely hungry. It is unable to tap into its fat reserves, so it forces them to eat more food. Then most of that food is also shoved into their fat-cells. And this vicious cycle goes on and on. And fat people don't refuse to exercise because they are lazy, they are unable to exercise, because their body will not release any of its precious resources for something as non-essential as jogging in the park or attending a skinnymetrics class!

It's not unusual for somebody with a fat-regulation problem to consume several thousand calories a day, and to get just a few hundred calories of usable energy from all of that food.

The psychologists have the cause and effect the wrong way around. You don't get a pain in your leg because you limp - you limp because you have a pain in your leg!

So let's stop thinking of ourselves as greedy, lazy failures. Let's stop trying to cure ourselves of a character defect that we do not have. Let's stop listening to the unproven theories of "experts" who don't actually have a clue about obesity and weight-loss!

Instead, let's start paying attention to what the real scientific evidence tells us. Because when we start thinking in terms of fat-regulation, everything changes.

Summary Points:

Obesity is NOT caused by a character defect.

It is NOT an eating disorder. It is a fat-regulation disorder.

We don't get fat and stay fat because we overeat and refuse to exercise.

We overeat and refuse to exercise because our fat-regulation process has been hijacked, and we are getting almost no usable energy from the food we are eating.

We are not greedy and lazy - we are hungry and drained of usable energy.

Gluttony and sloth are not the causes of obesity. The are the classic symptoms of a fat-regulation problem.

# CHAPTER SIX - THE FAT HORMONE

There are several hormones involved in the fat-regulation process, but one of them totally dominates the rest. And the name of that hormone is insulin.

INSULIN IS THE FAT HORMONE

If we have insulin in our bloodstream, we cannot tap into our fat-cells for the energy we need, so we can't lose weight. Insulin also causes us to store fat. It converts our food into fat and shoves it into our fat-cells. And when our fat-cells become full to bursting point, insulin can arrange for new fat-cells to be created, and it will shove fat into those too.

Insulin is The Fat Hormone, and when we gain control of it, we stop getting fatter and start getting thinner. The key to burning fat, rather than storing it, is to understand how insulin works, and to keep it out of our bloodstream as much as we possibly can.

Why Do We Have Insulin In Our Bloodstream?

When we eat certain types of foods (carbohydrates) our body converts them into glucose. The glucose is then sent into our bloodstream to be transported around our body and used for energy. Glucose is the sugar in "blood-sugar", and if our blood-sugar level strays above normal, it is dangerous, and sometimes fatal. Insulin's main job is to clear the glucose out of our bloodstream asap, and to restore our blood-sugar to a safe level.

Nutritionists often tell us that carbohydrates are our body's favorite source of energy. They tell us that if we eat a carbohydrate alongside protein and lipids (fats), our body will use the carbohydrate first, because our body just loves to get its energy from carbohydrates. This has led to the belief that we should eat plenty of carbs to keep our energy levels up.

But the science shows us that this is not the case. Our body doesn't use the carbohydrates first because it likes them. It uses them first because carbohydrates are dangerous. Carbohydrates are turned into glucose when we digest them, and too much glucose in the blood can be fatal. We use carbohydrates first, not because we like them, but to prevent them from hanging around in our bloodstream and possibly killing us.

How Does Insulin Work?

The moment our body detects a carbohydrate, insulin is injected into our blood to save us from the toxic effects of the glucose that carbohydrates bring. And the insulin has a few ways of doing this.

First, it blocks our fat burning process. It does this because one way to clear the glucose out of our blood is to burn it off for energy. If we are burning fat, we don't need energy from the glucose, so the insulin shuts down the fat burn and forces our body to use the glucose instead.

The next thing insulin will do is start finding places to store the excess glucose, anywhere but in our bloodstream. It will turn some of it into a substance called glycogen, and this can be stored in our liver and in our muscles. But there is not much storage space in our liver or our muscles, so the insulin will turn the rest of the glucose into fat, and shove it into our fat-cells. Now we have fat going into our reserves, but none coming out - so we get fatter.

And unlike our liver or our muscles, the storage space in our fat reserves is unlimited. If our existing fat-cells become full, insulin can simply arrange for new fat-cells to be created, and it will stuff those with fat too - so we get even fatter.

Insulin is not our enemy, it is actually saving our lives. But in order to do that, it has no choice but to make us fatter. If we eat carbohydrates several times a day, as our experts encourage us to do, we will have insulin "coming to our rescue" all day long, so we never get to burn off any of our fat for energy. Instead, we just get fatter and fatter.

Here's how it works again - step by step.

We get up in the morning, and our body is happily tapping into its fat reserves. We burn fat at night when we are sleeping. So we are actually losing a little weight.

We eat a carbohydrate for breakfast.

Our body converts that carbohydrate into glucose and sends it into our blood.

Too much glucose in our blood is highly dangerous, so insulin comes to the rescue.

The insulin needs to get that glucose out of our bloodstream asap.

Before we ate that carbohydrate, we were using our fat for energy. But the insulin puts a stop to that now because it needs us to burn-off the glucose instead.

The insulin will now convert any spare glucose into fat, and shove it into our fat-cells.

It will also shove everything else we had for breakfast into our fat-cells too, giving our body no choice but to burn glucose and only glucose for energy.

Insulin turns the natural ebb and flow of energy from our fat-cells into a one-way system. Fat can get in, but it can't get out. So insulin is constantly making us fatter.

Here's a key fact to focus on.

Carbohydrates and ONLY carbohydrates bring insulin into our bloodstream.

Four Hours In Jail:

After we eat a carbohydrate, insulin will hang around in our bloodstream for around four hours, preventing us from burning fat for energy. If we get hungry and eat something before the insulin has all gone, the insulin will shove most of it into our fat-cells. And if the "something" that we eat happens to contain more carbohydrate, more insulin will arrive, and the whole cycle of glucose clearance and fat storage will start all over again.

A Calorie Is Not just A Calorie To Insulin.

Calorie theory treats all foods as though they are the same. It takes no interest in how our body processes a food, it only cares about the amount of energy (calories) each food would release if you shoved it in a sealed container and set fire to it. Calorie theory tells us that a chocolate creme doughnut is the same as two prime steaks, and a blueberry muffin is the same as two cans of Norwegian salmon! That's a serious mistake, because unlike the calorie theorists, our body does NOT treat all foods as though they are the same. Our body processes different foods in very different ways, and a blueberry muffin is absolutely NOT the same as two cans of Norwegian salmon.

Some foods encourage our body to burn fat, and some foods bring insulin into our bloodstream, totally preventing us from burning fat. Current nutrition and weight-loss advice ignores this fact completely, which is why current advice makes us fatter rather than thinner.

Let's look at a real life example of how this works:

Meet Joe:

Joe gets up in the morning and tucks into a sumptuous breakfast.

He has three scrambled eggs, six slices of bacon, and four sausages.

That lot adds up to around 1000 calories. We don't care about calories, but in this case we can use them to measure the energy in Joe's food.

Joe's breakfast sounds pretty "fattening" but actually, it's not. It contains only protein and lipid (fat), there are no carbohydrates. It would cause no glucose to be injected into his bloodstream, so none of that food could be locked inside his fat-cells. His body would simply use it for energy, and any spare energy would flow in and out of his fat cells, keeping him ticking over all morning.

So Joe has 1000 calories worth of energy to keep him going until lunchtime.

But look what happens if Joe slides two slices of toast underneath those eggs. That would only be around 150 extra calories, but in terms of fat-regulation those two slices of toast change everything.

The bacon, sausages, and eggs would bring zero, or almost zero insulin into Joe's bloodstream, so he couldn't store them as body-fat, he could only burn them for energy. But bread is carbohydrate, and those two slices of toast would quickly be converted into glucose. Now Joe's breakfast is SERIOUSLY fattening.

Glucose is dangerous in the blood, so insulin would be sent to Joe's rescue.

The insulin HAS to get that glucose out of Joe's bloodstream asap.

The insulin needs Joe to burn off the glucose, so it blocks his ability to use energy from his fat cells. At the same time, it will shove all of those power-foods, the eggs, bacon and sausages, into Joe's fat-reserves, making sure that Joe's body has no option but to use the glucose from the bread for energy.

The insulin is saving his life, but Joe is getting fatter.

And soon he'll be hungry again.

Most of his breakfast has been locked in his fat-cells, so the only energy available to Joe's body now, is from those two slices of bread. That's around 150 calories. The insulin in his blood will hang around, keeping his fat reserves locked up for around four hours. So now Joe's body is trying to last until lunch time on just 150 calories. 150 calories will keep him going for maybe an hour, then Joe's body will be needing some more energy.

There's plenty of energy in Joe's fat-cells, but he can't use it. So his body demands more energy from outside, by making Joe hungry.

The calorie theorists will tell us that Joe can't possibly be hungry, because he ate 1150 calories an hour ago. They'll tell us that this proves that fat people are greedy.

But fat-regulation tells us different story.

Joe may have eaten a lot of food, but the bread made sure that most of that food was locked straight into his fat-cells where it couldn't be used for energy. He's not greedy, he's hungry. He's trying to get through the morning on 150 calories.

If he gives into his hunger, and buys himself say ham and cheese sandwich, the ham and the cheese will go straight to his fat reserves, and he'll get fatter. Now all he has to get him through to his next meal is the 150 calories from the bread. And the vicious cycle has started again.

At this rate, Joe will be hungry all day, he'll probably be eating all day, and almost everything he eats will end up in his fat reserves.

It's not unusual for people to eat several thousand calories a day, and for most of that energy to go straight to their fat reserves, making them fatter and fatter, and leaving them to struggle through their day on less than a thousand calories.

The psychologists see this as proof that fat people are greedy.

But real science shows us that this is not the case.

Back To The 1980's

So what really happened in the 1980's to cause the obesity epidemic?

Did the whole world suddenly get fat because we had vacuum-cleaners and washing machines and supermarkets. Or did the whole world get fat because our experts started advising us to eat more and more of the one food that can make a human being obese - carbohydrates?

Back To The Cavemen:

I said earlier that there is another reason that our hunter-gatherer ancestors were highly unlikely to have been fat. And this is because it's almost impossible for a human-being to get fat without the "help" of carbohydrates. Our ancestors had no access to cereals and grains and processed foods, and they would only have had access to fruits and vegetables for very short periods of the year. They would have seriously struggled to become obese, because they simply didn't consume enough carbohydrate to make that happen.

Is a calorie really just a calorie?

Is the number of calories a food contains the only thing that matters in terms of gaining and losing weight? Is a blueberry muffin really the same as two cans of Norwegian salmon? They contain the same number of calories, so according calorie theory they are absolutely the same. But our body absolutely does not see eye to eye with calorie theory on this. Two cans, or even ten cans of Norwegian salmon will bring zero insulin into our bloodstream, because salmon is protein and fat, and proteins and fats have no affect on our insulin levels.

If all we ate for a month was salmon, we could consume three thousand calories of the stuff a day, and we would probably lose weight. But try eating three thousand calories of blueberry muffins every day for a month, and see what happens.

Next time a calorie theorist tells you that it's just about the number of calories we consume versus the number of calories we burn, you could offer him/her a challenge.

"Eat just salmon for a month (3000 calories a day). Then eat just blueberry muffins for a month (3000 calories a day). If calorie theory is a fact, any weight changes caused by those 3000 calories should be the same for both months. Why don't you try it and see?"

In the next chapter we'll talk about how you can lose your excess fat, naturally, safely, easily; and faster than any low calorie or low fat diet could ever hope to match.

# CHAPTER SEVEN - CONTROL THE FAT HORMONE

**The Bringers Of Insulin:**

We know now that insulin blocks our fat-regulation process. We know that it prevents us from using fat for energy, and that it converts our food into fat, and shoves it into our fat cells. We know that insulin's job is to clear our blood of excess glucose. And we know that carbohydrates and only carbohydrates cause glucose to be released into our bloodstream. The equation looks like this:

Carbohydrates = Glucose = Insulin = We Get Fat!

So it's pretty obvious that if we want to keep that fat-hormone out of the equation, we need to take a close look at our carbohydrate consumption. We need to look at how much carbohydrate we are eating, when we are eating it, and what we are eating it with.

What Is A Carbohydrate?

Nutritionists often talk about food in terms of "Macro-nutrients". This sounds very clever and scientific, but all it means is "Big foods". We also have "Micro-nutrients" which means "Small foods", things like minerals and vitamins. But it's the big foods that we are concerned about here. We consume three types of big foods, although are bodies are only designed to cope with large amounts of two of them.

The three big foods are:- Protein, Lipid (fat), and Carbohydrate.

It is the carbohydrates that we need to be concerned about.

Some people are confused about which foods are actually carbohydrates. So here's a simple rule of thumb to keep you on track. Products that come from animals are either lipid or protein. Everything else is a carbohydrate. There are a few exceptions, some types of oil, and some vegetarian protein products for example, but you won't go far wrong if you just ask the simple question, "Is this food an animal product, does it come from animals?" If the answer is yes - it's a protein or a lipid. If the answer is no - it's a carbohydrate.

So, meat, poultry, fish, seafood, eggs, milk butter, yogurt, and other dairy products, come from animals. They are proteins and/or lipids. (power foods).

Sugar, bread, cereal, pasta, fruit, vegetables etc. don't come from animals. They are either manufactured by food companies, or they grow in the ground. They are carbohydrates.

Later in the book. I'll provide detailed lists of all the major carbohydrates, and I'll explain how they affect our natural ability to burn off our excess fat.

But before that, let's take a look at the basic principles of fat-regulation.

The Basic Principles:

Fat Burning Machines: I've often seen books and websites, telling us how we can turn our body into a "fat burning machine". Their methods usually involve intensive exercise. But the fact is we don't have to turn our body into a fat burning machine. Our body already is a fat burning machine. All we need to do is stop interfering, and allow it to happen.

**Start The Burn:** Starting to burn fat is the easiest thing in the world. We don't have to do a thing. Our body starts burning fat all on its own, every night of our lives. We burn fat quite naturally while we are sleeping, and each night we lose a little weight. This is not due to any magical qualities of sleep, it's simply due to the fact that while we are sleeping we are not doing anything to interfere with our natural fat burning process. So starting the burn is a no-brainer. It happens all on its own.

**Maintain The Burn:** When we awake in the morning, we will have been burning fat for several hours. The energy from our last meal, the night before, would have kept us going for maybe four hours, but our body needs energy 24/7, so at some point during the night, it would have started taking its energy from our fat-reserves. Our job when we wake up, is not to interrupt that process. We will carry on burning fat, and losing weight, unless we do something to kill the fat-burn. Once we understand and accept this fact, it's just a matter of being careful about what we eat for breakfast and for the rest of the morning. Simply by choosing the right foods, we can easily keep the fat-burn going until lunchtime.

**Extend The Burn:** If we keep the burn going until lunch, we have been reducing our excess fat for maybe twelve hours, half of our day. And all we did was choose the right breakfast. If we did that every day, we would be burning fat and reducing our weight during 50% of our time. And if we choose the right foods for lunch, and dinner, the burn continues and continues. As our knowledge grows, we can extend that burn for longer and longer periods. We can burn fat all day and all night if we choose to. And when that happens, we lose weight faster than any other diet could ever hope to match.

**Never Go Hungry:** Some people try to extend and maintain the burn by simply not eating. But that's a big mistake. If we go hungry, our body could go into survival mode, and it will slow everything down. Our job is to eat! We must learn how to keep our body nourished, healthy and energized - without interrupting the fat burn.

Understanding and applying these principles is the key that unlocks the door to a leaner, healthier future for all overweight and obese people. We can burn fat at will, simply by making the right food choices and never allowing ourselves to going hungry.

How Fast Will I Lose Weight?

It's important to understand that fat-regulation doesn't usually happen in a straight line. Calorie theory promises us that a 1000 calorie a day deficit leads to a loss of two pounds a week, but it never delivers on that promise. Fat-regulation, however, doesn't work according to some invented mathematical theory. Our body will regulate itself at its own chosen speed, and this can be different for everybody. It will always work faster than calorie-restriction, usually a great deal faster, and there is no hunger involved. But it doesn't usually happen at a specific regular rate. Some weeks our body will shed a lot of fat, and other weeks it may shed very little. The speed of the fat-loss varies from person to person, and from week to week.

The Fortunate Few:

Some people will find that their body will regulate itself, and they will start to lose weight rapidly, after just a few minor tweaks to their eating habits. These are the fortunate few. They can simply remove the worst of the fattening carbohydrates from their diet, pay some attention to how they combine their foods, and they are off and running.

The Vast Majority:

Most of us, however, will need to go farther than that if we want to burn off our excess fat. We will have to make some serious changes to our carbohydrate consumption.

For some people this can be a challenge. We have been massively over-consuming carbohydrates for most of our lives, and even though many of them are alien foods, and we don't need them, some of us can find it difficult to abandon them. But abandoning the most damaging foods our species has ever eaten is a small price to pay for a thinner, healthier, happier, life. And at least you'll never be hungry.

The Unfortunate Few:

Sadly, some people will find that they have become "Insulin resistant". In simple terms, this means that our body cells respond less willingly to insulin's efforts to load them up with glucose. Most of our cells are happy to run on glucose, but they don't like to be overloaded, and over time they can start refusing to accept excess glucose. When this happens, our body will produce more and more insulin in order to force the issue, because the glucose must be cleared from our bloodstream at all costs. If we have become insulin resistant, we'll have insulin in our system for longer and longer periods. When this happens, we have a battle on our hands. And it's not a battle that can be won quickly. If you are one of the unfortunate few (usually older people who have been obese for a long time) then your best weapons are perseverance, and patience. You can win this battle but it could take time, maybe months, before the fat-regulation process really gets going and your fat starts to vanish.

# CHAPTER EIGHT - NOTHING NEW

Losing weight by adjusting our carbohydrate consumption is nothing new. Our literature and our science journals have mentioned this weight-loss method dozens of times down the centuries. They didn't know why it worked, they didn't understand the science of fat-regulation and insulin, but it was common-knowledge (until the 1980's) that carbohydrates make us fat. If you wanted to lose weight, you simply cut down on sugar, bread, potatoes, desserts, candy, beer etc. A British medical journal in the 1960s took it as a no-brainer that everybody knew this "Every housewife knows that carbohydrates are fattening!"

Every housewife knew it back then, and obesity rates were around 12%. Nobody seems to know it today, and obesity rates are 70% and rising. These days we all think that carbohydrates are healthy, and that fat makes us fat, but this is definitely not the case.

A Short Fat Detour:

These days everybody is afraid of fat. Since the 1980's, based on that bogus report from Ancel Keys, our experts have been telling us that fat is dangerous and that we should avoid it. They have spent decades encouraging us to eat less fat and more carbohydrate, and we all know how that turned out! But the truth is, natural fat from animal products, like meat and fish and eggs, is a vital ingredient in a healthy human diet. Fat provides us with twice as much energy as carbohydrate or protein, and it is the fat-content of many foods that makes them "satisfying". Most predators, when they make a kill, will eat the fattest parts of their prey first, and they will often not bother with the leaner parts. Fat is also crucial for healthy brain-function. That so-called "grey-matter" that makes up most of our brain is pure fat (myelin), and our brain cannot function without it. Many of our essential vitamins and minerals are "fat-soluble" which means that they cannot be transported around our body without the help of fat. Fat gives our skin its elasticity, keeping it flexible and "young". And fat is an essential component of every cell in our body. The fats provided by nature are not only good for us, they are essential. We are designed to eat them, and our bodies become less healthy if we deprive ourselves of them.

Warning! All of the above ONLY applies to the fats provided by nature.

"Hydrogenated" fats are not made by nature, they are made by processed food manufacturers, and they are extremely toxic. They are banned in many countries, but you should check the labels of any foods you buy (especially margarine), and steer well clear of any product that contains hydrogenated or partially hydrogenated fat or oil.

Banting & Co. The Enlightened Ones:

In 1863, an obese London undertaker named William Banting lost a lot of weight by drastically reducing his carbohydrate intake. He had tried and failed many times to lose weight before, but this method worked like a miracle. He was so impressed with his new diet that he published a pamphlet encouraging other obese people do the same. His diet was tremendously successful, and going on a diet back then became known as "Banting".

Since then there have been dozens of similar attempts by enlightened people to encourage us to eat fewer fattening carbohydrates. Raymond Greene (brother of author Graham Greene) was an eminent doctor, and in 1951 he published "A diet for obesity", which became the model for several low-carbohydrate diets like The Atkins Diet.

None of these enlightened people invented low-carbohydrate eating (Mother Nature invented it), they just had the intelligence to work out that our species is not designed to eat large amounts of carbohydrates, and that carbohydrates make people fat.

The Two Million Year Fad:

Our modern experts attack low-carbohydrate diets, like the Atkins Diet, by calling them dangerous fads. But that's just a knee-jerk reaction to anything that doesn't fit with their current belief-systems. The truth is, human beings were low-carbohydrate eaters for at least two million years. Low carbohydrate eating is not dangerous, it is far safer than high-carbohydrate eating. And only an idiot would describe something we did for two million years as a "fad".

William Banting was right. Raymond Greene was right. Robert Atkins was right. If we want to overcome an obesity problem, we must do something about our carbohydrate intake.

Do It Yourself!

I have my own programs for reducing carbohydrate consumption, and you can read them in the following chapters. For the most part, my methods are not low-carbohydrate eating. They are simply moving us toward normal carbohydrate eating for a human being. Since the 1980's we have been massive over-consumers of carbohydrates. We have been following a HIGH carbohydrate diet, and if we want to lose weight we need to change that.

In the next two chapters, we'll look at two of my programs. They are called "Fast-Burn" and "Easy-Burn". They are essentially designed to be DIY programs. The idea is that you learn the basic principles, and then you are free to apply them in any way you choose.

I have other, more specific programs - including "The Zero Hunger Diet" and "The Sexy Body Program" (for women). These are step by step, day by day programs, including meal plans and exercise/activity schedules. If there appears to be an interest, if this book gets some encouraging reviews, I will publish them in the Kindle store.

But most people find that they can lose weight easily just by applying the principles of "Fast-Burn" and "Easy-Burn". So let's take a look at them!

# CHAPTER NINE – FAST-BURN

**The Fastest Way:**

The fastest way to enable our body to regulate its fat content, and to lose our excess weight, is to remove the fat-hormone (insulin) from our bloodstream 24/7. And the only way to be sure that we are doing this, is to eliminate all carbohydrates from the menu. Some people feel that this part of the program is too extreme, but it is beyond a doubt the quickest way to kick-start some serious fat-burning, and it only lasts for a few days.

We can eat as much as we want of the other "big-foods", but the carbohydrates have to go.

Let's just take a quick look at the three "big-foods" again.

Big Foods Reminder:

We can eat three types of big foods - Proteins, Lipids, and Carbohydrates.

Proteins and lipids come from animals. These are the foods that provided our ancestors with the vast majority of their energy and nutrition. I call these the "Power-foods".

Power foods:-)

Power foods include: Meat, poultry, fish, seafood, eggs, cheese, milk, cream, yogurt etc.

Power foods cause zero, or almost zero insulin to be released into our bloodstream, and without insulin we cannot store fat. So if we only ate power-foods we could never become obese.

Fattening Carbohydrates:-(

To keep things simple, everything that does not come from animals is a carbohydrate.

Sugar is a carbohydrate. Bread and anything made from flour is a carbohydrate. All cereals and grains are carbohydrates. All fruits are carbohydrates. All vegetables are carbohydrates. Just about everything that doesn't come from animals is a carbohydrate.

Some people talk about "good" or "healthy" carbohydrates, and it's true that not all carbohydrates are bad for us. In the Easy-Burn program we get to eat quite a few of the healthier carbs. But the fact is, ALL carbohydrates are converted into glucose when we eat them, which means that ALL carbohydrates can bring insulin into the equation. On the Fast-Burn program we are aiming for maximum results in a very short time, and the best way to achieve that Fast-Burn is to ensure that there are zero carbohydrates in our diet for a while.

Fast-Burn Basics:

On Fast-Burn we consume no bread, no sugar, no rice, no pasta, no cereals, no fruit, no fruit juices, no vegetables, no salads, no sodas (not even diet sodas), no sports drinks, no alcohol, no carbohydrates whatsoever.

When I first tell people this, they often look worried, and ask...

"What's left? If I can't eat any of the above foods, what can I eat?"

The answer is "You can eat power-foods!"

On Fast-Burn we eat unlimited amounts of power-foods; like bacon and eggs, or full-fat Greek yogurt for breakfast; meat, fish or chicken for lunch; and steak, pork, lamb, turkey, ribs, whatever, for dinner. We can eat as much of these foods as we like, because without carbohydrates on the menu, they cannot make us fat, they can only make us lean.

There will be no hunger on Fast-Burn, and the fat will start vanishing fast.

If you think in terms of calories, as we've been told to do for most of our lives, it doesn't make sense that we can eat unlimited quantities of food and still lose weight.

But it makes total sense in the fat-regulation world.

Our body doesn't want to be fat. It wants to be lean and healthy and active, the way nature intended it to be. It got fat because we interfered with its natural ability to regulate itself. That wasn't our fault, we have been the victims of bad advice. But if we give our body the chance, it will heal itself. It will shed its excess fat, and return us to the condition that nature intended.

Some low-carb diets tell us that by removing carbohydrates from the menu, we are "forcing" our body to burn fat. But that's not how it works at all. There is no force required. Our body wants to burn fat. And by removing carbohydrates from the menu, what we are actually doing is setting our body free. We are finally giving it the chance to do what it really wants to do - regulate our fat-content with no interference.

Apart from liposuction (yuk!) nothing (not even total starvation) rids our body of excess fat quicker than the Fast-Burn way of eating. This is the fastest weight-loss method in history.

Several studies have been conducted, comparing a power-food-only diet with a total-starvation diet. The people on the starvation diet ate nothing at all, they just drank water. The people on the power-food diet were allowed unlimited quantities of meat, fish and eggs. In most of these studies, both groups lost a very similar amount of weight, but the "starvers" lost a lot of lean tissue, whereas the "power-eaters" lost only fat. Fat-regulation targets only fat, and it leaves our precious lean tissue alone.

The starvers on these studies had a terrible, miserable, hungry time, and when the study was over, almost all of them gorged themselves and regained the lost weight.

The power-eaters never had a moment's hunger, and they maintained their weight loss.

Really Scary!

For some of us, life without carbohydrates sounds like a scary prospect. Carbohydrates have become the main ingredient of our diet and many of us have been conditioned to believe that carbohydrates are "essential" foods.

But the truth is, there is no such thing as an essential carbohydrate.

Processed cereals and grains didn't exist in our hunter-gatherer days, and our ancestors only had access to fruit and vegetables for short periods of the year. The rest of the time they survived, and thrived, on just the power-foods - meat, birds, fish and seafood. The human body is designed to get everything it needs without having to eat fruit and vegetables on anything like a regular basis. So don't worry about spending a handful of days, and losing a lot of weight, without carbohydrates in your diet.

Never Go Hungry!

If you have been trying to lose weight via a low-calorie or low-fat diet, you are probably accustomed to feeling hungry. Those diets "work" by starving us, but this one doesn't.

Some people find it hard to convince themselves to stop going hungry, and eat! They have been told for so long, that the key to losing weight is to deprive ourselves of food, and they find it difficult to break free from this kind of thinking. If that's you, then you must remind yourself that you'll burn far less fat if you allow yourself to go hungry.

You must set yourself free, eat when you're hungry, and stop when you're comfortably full. Don't bloat yourself out just because it's allowed, but never let your body go hungry.

The Allowed Power-foods:

We can eat as much as we choose of the following foods. None of them will bring insulin into our bloodstream, so we can't store them as fat. So eat plenty! Never go hungry! Eat as much as you want, whenever you want, just stop eating when you are pleasantly full.

Meat: Bacon, burgers, beef, gammon, lamb, pork, sausages, veal, venison.

Poultry: chicken, turkey, duck, goose, pheasant, ostrich, etc.

Fish/Seafood: Cod, haddock, plaice, sole, mackerel, monkfish, tuna, salmon, lobster, clams, crab, shrimp, squid, octopus! Whatever...

Eggs: Chicken, duck, goose, (any birds eggs).

Dairy Products: Butter, full fat plain yogurt, cottage-cheese.

Oils: Olive oil.

If possible buy your meat from a real butcher, or at least from the fresh meat counter at the supermarket. Beware of packaged meats - bacon usually has added sugar, and burgers and sausages can have all kinds of garbage added. Only eat pure burger meat with nothing added, and meat-only sausages with nothing added. Read the labels!

Try to buy everything fresh or frozen - not packaged. The exceptions are things like canned fish (mackerel, salmon, tuna etc.). But check the labels on the canned fish for added ingredients. It shouldn't contain anything except fish, water or olive oil, and maybe salt.

No breadcrumbs or batter on the fish - just fish. No ketchup or other sauces - they contain ridiculous amounts of sugar, and they will bring insulin into your bloodstream.

Butter and olive oil are excellent for cooking, and they help the fat-burning environment inside our body, so don't avoid them.

Choose full-fat yogurt (not sweetened or flavoured in any way).

The same applies to cottage cheese - go for the full fat version, with nothing added.

Beware of hidden sugar in any packaged foods that you buy. The food companies pour that garbage into just about everything. Read the labels and if you see an ingredient ending in "ose" don't buy the product. Most of the hidden sugars end in "ose", like glucose, sucrose, fructose, dextrose. Other sugars have the word "syrup" or "corn" in them. Other sugars are honey, molasses, and fruit juices. We need to avoid them all on Fast-Burn.

Don't Eat Anything That's Not On The List!

What Can We Drink On Fast-Burn?

Choosing the right drinks is just as important as choosing the right foods. The following list should be adhered to strictly. Don't screw up your fat-burning environment for a soda!

Water; tap water, spring water (still or sparkling).

Herbal teas - check the labels for added sugar.

Decaf coffee - check the label. They've started adding sugar to decaf!

Don't Drink Anything That's Not On The List!

When Do We Eat On Fast-Burn?

We eat whenever we feel like it.

If your usual routine is to eat three meals a day, just carry on doing that.

If you normally skip breakfast, that's fine. Skipping breakfast is not a "crime" and it is actually a good way of extending the fat-burning process that has been going on all night. We burn fat at night when we are sleeping, and we lose weight. Skipping breakfast will keep that fat-burn going. Just remember the golden rule "Never go Hungry".

If you feel hungry (at any time) you must eat some power food. If you're hungry, and you don't eat something, there is a good chance that your body will switch to survival mode. It will slow the fat-burn down, and start rationing its energy. Remember, this is not a calorie restricted diet, we are not trying to starve the weight off, we are encouraging our body to regulate itself and to burn off the fat at its own chosen speed. Our body will burn off its excess fat far more quickly if it doesn't feel the threat of starvation. So never go hungry!

About Snacks:

If you're hungry between meals, eat something.

Snack options are somewhat limited during Fast-Burn, but you could have cold meats, boiled eggs, canned fish, whatever you need from the allowed list to get rid of any hunger.

If you have been following a low-fat or low-calorie diet, you may have become accustomed to eating "scheduled snacks" between meals. On Fast-Burn, however, you should snack because you are hungry, rather than simply snacking out of habit.

If you're not hungry, skip the snack. If you are hungry, eat!

Don't Worry About Overeating:

Some people find it hard to believe that they can eat unlimited quantities of the allowed power-foods and still lose weight. And some people fear that, once the shackles are off, they won't be able to stop themselves from pigging-out all day long. But you don't need to worry about either of those things.

We can eat as much as we want, because there are no carbohydrates involved, and we cannot store fat without the help of carbohydrates. And even with the shackles off, you won't pig-out all day long. You may have done that in the past, but that's because you were genuinely hungry (remember Joe?) not because you are greedy. When your body starts burning fat, and there are no carbohydrates around to hijack the process, you won't feel anywhere near as hungry as you used to.

Remember, our body is designed to take its energy from two sources - the food we eat, and the fat in our fat reserves. So your body will happily tap into its reserves between meals, and when you do eat, everything that you eat will be used for energy.

People are always surprised at how much less they actually want to eat once carbohydrates are removed from the equation.

The most difficult thing for many people is to convince themselves to eat enough. We have been brainwashed into believing that the only way to lose weight is to go hungry. But that doesn't apply now. So never go hungry, or you could send your body into survival mode, and the weight loss will slow right down.

How Long Do We Stay On Fast-Burn?

We should aim to start our new fat-regulation lifestyle by spending five days on Fast-Burn. That's long enough for our body to make the switch from burning glucose all day to burning fat all day. It gets fast results, and five days is do-able for most people.

If you find it easy, if you're feeling good, and you like the speed with which your body is ridding itself of fat, you can stay on Fast-Burn for longer. There are no set rules about this, you just need to see how you are feeling, and make your own decision. The key is not to allow it to become a chore. If you feel that the going is getting too tough, even before the five days are up, then you should move from Fast-Burn to Easy-Burn.

Possible Problems On Fast-Burn:

Some of us can experience problems when we make the switch from burning glucose to burning fat. After years of carbohydrate overload, some of us may find that our body needs a few days to adjust to burning fat. This is not very common, because most of us actually burn fat every night when we are sleeping, so our body hasn't forgotten how to do it.

Some of us may have strong relationships with sugar and/or caffeine, and suddenly removing these from our diet can lead to withdrawal symptoms (usually a headache and a shaky feeling). These don't usually last for more than a few days, so do your best to ride them out. Take what you would normally take for a headache, drink plenty of water, and remember never to go hungry.

A Day On Fast-Burn:-)

A day on Fast-Burn will progress something like this.

**Breakfast:** You have been burning fat during the night when you were sleeping. Your job when you wake up is to keep that fat-burn going. Skip breakfast if you are not hungry. Just drink water (plenty of water, still or sparkling) and some tea or decaf coffee (no sugar, no milk). If you want to eat breakfast, eat only from the allowed power-food list. Choose eggs and bacon (as much as you want), no bread, no ketchup, just salt and pepper if you want. You could have eggs cooked any way you choose (fried, boiled, scrambled, whatever). Cook with real butter or olive oil - both of these assist with fat-burning. Butter is better for scrambled eggs and omelettes, because it tastes so good. Other options are: full-fat real yogurt - unsweetened, unflavoured, no fruit. Kippers or smoked haddock, cooked in real butter; or cold cuts of any meat. No ketchup, no sauces. Just remember - no carbohydrates of any kind. They will kill the fat-burn.

**Lunch:** By lunchtime you will have burned off more fat than you could have done in a week on a calorie-restricted diet. You're flying now, so keep it going. Eat as much as you want from the following list. Any meat: beef, pork, gammon, bacon, lamb, veal, pure beef burger (no bread). Any poultry - hot or cold: Chicken, turkey, duck, goose. Leave the skin on if you want to, this is not a low-fat diet. Any Fish: White fish - cod, haddock, sole, plaice (just plain fish - no batter or breadcrumbs). Oily fish - anchovies, tuna, mackerel, salmon, sardines, swordfish, pilchards (check labels of canned fish for added ingredients. Salt, water, and oil is fine, sardines in tomato sauce are okay, as long as there is no added sugar.) All shellfish - prawns, shrimp, clams, crab, lobster, crayfish. Eggs: Any birds eggs, as many as you like, cooked however you choose. Eat as much as it takes to make you feel pleasantly full. Don't go hungry! Don't give your body any possible reason to go into survival mode!

**Snacks:** Snack any time you feel hungry. Snack options are limited on Fast-Burn, but if you are hungry you must eat something from the allowed power-food list. Choose hard-boiled eggs, cold cuts of meat, plain cottage cheese or plain yogurt. Canned salmon or other fish. If you're even slightly hungry - eat some power-food! It doesn't happen often, especially after the first day, but if you feel any cravings for carbohydrates - tell them to go away and leave you alone! You're burning fat like there's no tomorrow now, so don't let a craving screw it up for you.

**Dinner:** The rules for dinner are the same as for lunch. You're seriously losing weight now, nothing works faster than this, so enjoy your food and keep it going. Eat as much as you want from the allowed power-food list - nothing else. Eat until you're pleasantly full, and drink plenty of water.

**Don't Cheat:** On the Easy-Burn program we are allowed to cheat a little, as long as we "cheat smart!" But on Fast-Burn there is NO cheating allowed. We should be eating plenty of food, so we won't be hungry. And as long as we stick to the allowed foods list, we will be burning a lot of fat. But if we cheat, if we eat a carbohydrate, like bread or sugar, we could bring disaster on ourselves. Remember Joe! If we add carbohydrates to the amount of power-foods that we are eating on Fast-Burn, we will stop losing weight and start gaining it, big time! So remember ZERO CARBS!

**Hydrate Hydrate Hydrate:** Drink plenty of water throughout the day. Your body will be ridding itself of a lot of toxins, and water helps us flush them out of our system.

If you followed the rules, you just had a perfect fat-burning day.

Fast-Burn In A Nutshell:

Eat only power-foods from the "allowed" list - Nothing else. Eat as much as you want, never go hungry, but stop when you are comfortably full. Drink only from the allowed list - nothing else. Drink plenty of water throughout the day. Don't be afraid of eating too much - be afraid of eating too little! Don't snack simply out of habit - but snack if you're hungry. Stick with Fast-Burn for five days. If you feel good, and you want to stay with it for longer, that's fine. Just don't force yourself. Don't allow it to become a chore. Be prepared for some sugar and/or caffeine withdrawal symptoms.

In the next chapter we'll take a look at Easy-Burn.

# CHAPTER TEN - EASY-BURN

**Nice And Easy Does It:-)**

Easy-Burn is the simplest and least restrictive way to apply the principles of fat-regulation.

It works well for most people, because all they have to do is make a few simple changes to their diet, and the fat starts to vanish. It won't work as quickly as Fast-Burn, but nothing works as quickly as Fast-Burn!

There are just five rules that we need to stick to on Easy-Burn:

1: Never Go Hungry!

2: Turn Our Backs On Processed Foods.

3: Reduce Fruit Consumption.

4: Be Careful How We Combine Our Foods.

5: Cheat Smart!

For many of us this is all it takes to keep our body regulating its fat content, and to continue losing weight.

1: Never Go Hungry:

It is vital that we nourish and nurture our body, and allow it to regulate its fat content. There are ways to speed up the fat-regulation process, and I'll talk about these soon, but we must never try to force the issue by starving ourselves. If we allow ourselves to go hungry, our body will cling to its fat reserves, and it will go into survival mode. If we feel hungry, we must eat some power food.

2: Avoid Processed Foods:-(

A processed "food" is anything that has been "created" by a food manufacturer, or "altered" by a food manufacturer from its natural form. Nature knows better than any food manufacturer, and nature provides us with everything we need. No matter how "healthy" a processed food claims to be, none of them are "healthy". They are not "proper food". The real goodness is taken out of processed food and they are crammed with all kinds of garbage that nature never intended us to consume.

Processed foods are the worst nightmare for a human body that is trying to regulate its fat.

If we want to lose weight, we need to avoid processed foods like the plague.

Spotting The Enemy:

The easiest way to identify a processed food is to ask the simple question.

"Does nature provide this food, in this form, or has it been changed in some way?"

If it has been changed, or "processed", it should be avoided like the plague.

Here are some examples of processed foods that we must avoid if we are ever to create a fat-burning environment within our body. Our bodies were never designed to cope with these so-called "foods", they throw our whole system out of whack, and they cause us to release massive amounts of insulin.

These are the worst of the processed foods:-(

Sugar, in all its guises and hidden places:

Sugar contains zero nutrition and it is the biggest bringer of insulin that we could possibly consume. Our ancestors would only have had access to sugar via natural food - fruit, berries etc. - and these foods would only have been available for short periods of the year. The human body was never designed to deal with processed sugar, and eliminating this toxin from our diet will bring us nothing but benefits, both in terms of weight-loss, and in terms of our overall health. In order to lose weight we must drastically reduce our sugar consumption. But achieving this is not as simple as it sounds. Sugar is everywhere!

Some of it is easy to identify and eliminate - like the stuff we spoon into our coffee or tea, or sprinkle onto some of the foods we eat. But the vast majority of the sugar in our diet is hidden. To avoid this hidden sugar we must become obsessive readers of the labels on just about every packaged food we buy.

The food manufacturers pour sugar into almost everything they produce, because it is cheap and it improves the taste of their products.

The best way to avoid hidden sugar is to eat foods in the form that nature intended, i.e. fresh and wholesome. But if we have to buy food in packages, cans, jars, bottles etc. we must pay careful attention to the labels. Any ingredient that ends with "ose" is a sugar. egg, sucrose, glucose. fructose. Other sugars are honey, anything with the word "syrup", molasses, fruit juice and anything with the word "corn" in it. Read the label on everything before you buy it, and if it contains an "ose" or a "syrup" or a "corn" of any kind, don't buy it! You'll find added sugar in so many foods, even if the food doesn't need it. Canned vegetables, which seem totally innocent will more often than not be tainted with sugar. It's an interesting, and quite shocking exercise to spend some time in a supermarket, reading labels and seeing how difficult it is to find products that don't contain added sugar.

If you have a strong relationship with sugar, eliminating it from your diet could be tough for a while. But remember, sugar is the most dangerous of all the carbohydrates, it is the mortal enemy of all overweight human beings.

If you can't imagine a life without "sweet things", there are some tips about "cheating smart" at the end of this chapter.

Cereal Killers:-(

After sugar, the next biggest threat to our fat-burning environment is cereals.

This includes all breakfast cereals. The worst thing we can eat for breakfast, if we want to lose weight, is breakfast cereal. Cereals, no matter how "healthy" they claim to be, are carbohydrates. We burn fat at night when we are sleeping, but if we wake up and eat some breakfast cereal, the fat-burn stops dead in its tracks. Cereals bring insulin, so anything we eat with that cereal, or during the next four hours, will go straight to our fat reserves, and we'll get fatter. Some of our experts tell us that we should eat breakfast cereal because it is "fortified" with vitamins and minerals etc. All this means is that the actual cereal contains zero nutrition, so they add some vitamins and minerals, and call it "healthy". Don't be fooled!

Flour Power - Not!

Next on our list of villains comes anything made with flour.

This includes bread (all bread) cakes, muffins, pastries. (sweet or savoury), crackers, (all crackers), plus anything with breadcrumbs or flour in the recipe.

We don't need any of these things, they provide us with zero real nutrition, and our bodies are not designed to cope with them. Again, some of our "experts" will tell us to eat them because they are "fortified" with essential vitamins and minerals. But that's a ridiculous way of looking at healthy eating. Flour products themselves contain almost zero nutrition, they are basically fodder not food, designed to fill our stomachs and to stop us feeling hungry. The manufacturing process removes any nutrition that these foods might originally have contained, and then they "fortify" what's left, by adding a few vitamins and minerals.

If we adopt a fat-burning lifestyle, we don't need to fill our stomachs with fodder to stave off our hunger, because with a fat-burning lifestyle, there is no hunger.

Flour based products are not natural foods for human-beings, and our body has real problems coping with them. They drain us of our "life force", they wreak havoc with our blood-sugar levels, they make us hungry, and tired, and they slow our mental processes. They increase our blood-pressure, and they could well be major contributors to many of the "newer" diseases that didn't exist in our hunter-gatherer days. These illnesses include Type 2 diabetes, chronic fatigue syndrome, fibromyalgia, and some types of arthritis.

But if you find it impossible to imagine a life without bread, there are some tips on how to "cheat smart" at the end of this chapter.

Rice And Pasta:-(

Rice and rice products, plus pasta and pasta products should be avoided if we want to lose weight. They provide very little real nutrition, they cause insulin to be released into our bloodstream, and they prevent us from burning fat. A small amount of brown rice (5oz dry weight a day) is acceptable on Easy-Burn. Just don't combine it with any power-foods (meat, fish, poultry, eggs). Use it instead to make things like vegetable risotto.

3: Reduce Fruit Consumption:

Fruits are popular forms of nutrition for many of us, and although they are vastly superior as "foods" to cereals, grains, pasta and rice, they are still carbohydrates and they do cause insulin to be released into our blood-stream. If you have been on a low-fat or a low-calorie diet, you may have become used to eating a lot of fruit. Those diets encourage us to eat fruit, because fruit is bulky and it helps stave off our hunger for a while. On this program, we don't need to go looking for things to stave off our hunger, we can eat plenty of food. But if we eat too much fruit, or if we eat it at the wrong time, it will stall the fat-regulation process. It's best to think of fruit as an occasional treat, rather than a staple food.

"What about my five a day?"

This question arises all the time. We have all been conned into believing that we are supposed to eat five randomly selected portions of fruit and or vegetables a day. Half the world now believes that they must have their five a day or something terrible will happen! But five a day is just an advertising campaign, and it has no basis in science. It was designed by the fruit and vegetable industry, and its purpose was not to make us healthier, but to sell us more fruit and veg. The number varies from country to country, six a day, nine a day, four a day etc. It has become the most successful advertising campaign in history, but that's all it is. Don't be fooled! Do an Internet search for "five a day: the truth" and put your mind at rest that you DON'T need five a day.

Too Much Fruit Can Be Dangerous:

There is a growing body of evidence suggesting that too much fruit in our diet can be extremely dangerous. Half of the sugar in fruit is fructose, and fructose is a very damaging substance for the human body. Fructose can only be processed processed by our liver, and our liver was never designed to cope with more than occasional small amounts of it. Non-alcoholic liver disease is growing rapidly, it is a killer, and our high fructose consumption is a major contributing factor. And even worse, there is a lot of evidence now showing that fructose plays a major role in one of the most destructive forms of cancer, pancreatic cancer. This cancer kill 94% of its victims, and it has been proven that pancreatic cancer-cells actually feed on fructose. You can verify this (and maybe you should) with a quick search on the internet. Search for "fructose and pancreatic cancer" and be prepared for some shocks about the "health benefits" of eating too much fruit.

Steve Jobs was a well known fruitarian, he spent long periods of his life eating nothing but fruit. He even named his company Apple, because he loved fruit so much. He died from pancreatic cancer.

If you still insist on eating fruit, keep your consumption low, stick to whole, natural fruit (the form that can be found in nature), and time your fruit consumption carefully. There is more about this in the next section. Fruit juices and dried fruits bring a lot of insulin into our bloodstream, and you will not lose weight if you consume dried fruit and/or fruit juices.

4: Combining Carbs With Power-Foods:

On Easy-Burn, once we have turned our backs on processed foods, there is no need to worry too much about how we combine our power-foods and our carbohydrates, but if our objective is to continue losing weight, rather than simply maintaining our weight, we must still base our meals around power-foods, and avoid eating too many vegetables with them.

The biggest mistake people make on Easy-Burn is allowing their carbohydrate intake to creep up. Some people can get away with this, but for most of us, those carbs will stall the fat burn and we will stop losing weight. Try to stick to one cup of vegetables or salad foods with lunch and maybe slightly more with dinner. But don't be afraid to conduct your own experiments to discover how much carbohydrate you can tolerate before the weight-loss grinds to a halt. If you are happy to lose weight more slowly, enjoy a few extra carbs.

Be sure to read the labels on any packaged or canned foods you buy, to make sure there is no added sugar. Remember, they add that garbage to almost everything!

Drinks - Your Very Good Health!

If we want to keep insulin out of our system, we need to pay attention to what we drink as well as what we eat. Drinks to avoid if we want to burn fat are:-(

**Sodas:** These contain ridiculous amounts of sugar in various toxic forms. They are guaranteed to block the fat-burning process, and to cause our body to store anything we eat with that soda, as fat. When we drink a soda, our body thinks we've just eaten a huge carbohydrate meal, so it will release a lot of insulin to deal with it. All of that "spare" insulin will hang around in our bloodstream, so anything we eat for four hours after a soda, will be shoved into our fat-reserves. Diet sodas contain artificial sweeteners, and recent evidence suggests that these also bring insulin into our bloodstream. So avoid diet sodas too.

**Fruit-juices:** Fruit juices are basically "concentrated" carbohydrates. They will kill the fat-burn, and cause too much insulin to be injected into our blood.

**Sports drinks:** These are massive bringers of insulin, and it shocks me when I read some "expert" advising overweight people to "replenish" their bodies with a sports drink when they have finished exercising. In terms of weight-loss, that's the worst thing we could do! Some of the sugar in sports drinks is pure glucose, which kills the fat-burn faster that anything else. If we replenish our body with a sports drink, anything we eat for the next four hours will go straight to fat. So what we are really doing is replenishing any fat (and then some) that our exercise program may have removed. So much for "expert" advice!

**Caffeine:** can cause insulin to be released. The level varies from person to person, so conduct your own experiments. If you are doing everything else right, but the weight loss is slow, try removing caffeine from your diet for a few days, and see if it helps. Read the labels carefully of you decide to drink decaf, a lot of manufacturers take the caffeine out of decaf, and put some sugar in!

**Alcohol:** Alcohol can be consumed in a fat-burning lifestyle, but we need to be careful about which alcoholic beverages we choose and how much of them we consume. Red wine is a good choice because of its other health benefits. It can be consumed in moderation without harming the fat-burning environment. Whiskey, vodka and gin contain no carbs, so the occasional tipple won't hurt your fat-burning environment. But steer clear of mixers, because all of them contain sugar. Medium and sweet white wine contains enough sugar to stall the fat-burn, so if you must drink white wine, choose something dry. Beer will kill the fat-burn completely.

If you decide to drink alcohol, again you should conduct your own experiments to discover how much it affects your weight-loss. Some people can get away with up to half a bottle of red wine a day, while other people must restrict themselves to the occasional "treat".

A Day On Easy-Burn:

This is how a day on Easy-Burn looks.

**Breakfast:** When you wake up in the morning, be aware that your body is already burning fat, and try to make sure that you do nothing to interrupt that process. This means NOT consuming ANY kind of carbohydrate for breakfast. No cereals, no fruit, no fruit juices, no bread, no toast, no pastries, no crackers, no sugar in tea or coffee. Choose a power-food breakfast - eggs cooked however you like (no toast, no ketchup), or a plain natural yogurt (check the label for added sugar). If plain yogurt is too bland for you, it's okay to add a few fresh strawberries or raspberries (these are the only two exceptions to the fruit rule), they contain very little sugar, so one or two of them (fresh, not canned), can add some luxury to a plain natural yogurt.

**Lunch:** If you followed the rules regarding breakfast, you will now have been burning fat, and losing weight, for many hours (well done!). Your mission now, should you choose to accept it, is to keep that fat-burn going for as long as possible. This means choosing the right lunch. You should base your lunch around a power-food (meat, poultry, fish, eggs). You should eat plenty, never go hungry!

Choose something like chicken, cheese, egg-mayonnaise, or prawn salad. Eat more chicken or cheese or prawns or egg-mayonnaise than you are used to, and less salad. Chicken, fish, seafood, meat, cheese and eggs, are power-foods, they will NOT harm the fat-burn, so eat plenty of them. Salad foods are carbohydrates, they will kill the fat-burn if you eat too much of them. Aim for no more than one cup of salad foods with lunch.

Remember, no bread, no crackers, no processed foods, no potato chips, no sodas or sweet drinks, no sugar, no fruit or fruit-juices.

If you want to add flavour to your lunch, remember - no ketchup (it contains sugar). Choose a simple salad dressing made from olive oil and vinegar (not balsamic vinegar - it contains sugar). Make your own dressing if possible, and read the label on the vinegar bottle. It should contain zero carbohydrates and zero sugar. If you buy a ready-made salad dressing, read the label. If it contains an "ose" or a "syrup" or any carbohydrates, don't buy it. Mayonnaise is okay \- but shop carefully and check the labels (most brands of mayonnaise have added sugar).

Drink only water (still or sparkling), tea, herbal tea or coffee (no sugar).

Dinner: If you have followed the rules so far, by dinner time you will have been burning off your fat-reserves for around three-quarters of your day (amazing!) And by choosing the right dinner, you can keep that fat-burn going. Again, base your dinner around a power-food (meat, poultry, fish, seafood, eggs). Eat plenty, and I mean PLENTY of power-food (steak, chicken, fish etc.), and enjoy a few vegetables with it. Limit the vegetables or the salad foods to two cups maximum. Choose any vegetables you like (apart from potatoes or sweet potatoes), but keep in mind that "leafy" vegetables and salad foods (cabbage, broccoli, spinach, lettuce, kale, endive, etc.) are better. They bring far less insulin than "starchy" vegetables (swede, parsnips, turnips etc.).

Eat until you are comfortably full - never go hungry, but don't force yourself to eat more than you need. You'll be surprised how much less food you'll actually want to eat, once the worst of those fattening carbohydrates are out of the equation.

Drink only water, tea, coffee (no sugar), or a glass of wine if you want to (red is best, but if you must have white wine, choose something dry. Sweet wines will kill the fat-burn). No beer or sodas! If you can't imagine life without a beer or a sweet wine, save it for later in the evening. I'll explain why in the "Cheat Smart" section.

If you must have dessert immediately after dinner, stick to fresh strawberries and plain yogurt or fresh cream (yes, fresh cream is okay if there are no fattening carbs around). If you seriously crave something else for dessert, save it for later in the evening.

**Snacks:** If you have been following a low-calorie or a low-fat diet, you may have become accustomed to eating "scheduled" snacks. On Easy-Burn, we don't eat snacks according to the clock on the wall, we eat them only if we are hungry. If you feel the need for a snack - then eat one! Never go hungry! But choose a power-food snack - cold meat, some seafood, boiled eggs, a chunk of cheese, egg mayonnaise (no bread, no crackers, no carbohydrates). If you're not hungry, don't bother with the snack.

**So Far So Good:** So far today, your body has been a fat-burning machine. That's a big achievement, you have burned off some fat, and you have lost weight today. Now you have some choices and some decisions to make. You should have felt zero hunger today, but you may have experienced some cravings. Those fattening carbohydrates have a strong hold over many of us, and sometimes it's hard to turn our backs on them completely. If that's you, and you feel cravings for sugar or bread or whatever, you have a decision to make. Do you fight the cravings, and keep the fat-burn going for the full 24 hours of your day? That would be an amazing thing to do, but it's not completely essential. You'll lose weight faster if you keep the fat-burn going 24/7, but keeping it going for eighteen or twenty hours a day is still a pretty good result. If those cravings are strong, you could choose to give yourself a well-deserved pat on the back, promise yourself that you'll get right back to burning fat in the morning, and choose to indulge yourself tonight - just a little.

5: Cheat Smart!

If we do decide to "cheat" and give into any cravings, it's important that we do our best to "cheat smart". This means keeping the principles of fat-regulation firmly in our minds. If we eat a fattening carbohydrate while we have power-foods in our system, the power-food will be turned to fat, and we will have taken a big step backward. So if you must eat bread, or something sweet, or drink some beer, do it later in the evening - four hours after your last power-food. The idea is to keep the ice-cream or the cheesecake or the bread or the beer, as far away from power-foods as possible. If you crave bread, choose the darkest, densest, least refined bread you can find (and try to find one with no added sugar). Eat it as toast, or a salad sandwich containing only carbohydrates (no meat, no fish, no cheese, no eggs etc.). If you crave fruit, eat a piece of whole fruit (no canned fruit, no dried fruit, no fruit juices). If you crave sugar, be sensible! Just treat yourself to a small amount of chocolate, a couple of cookies, a small scoop of ice-cream or whatever. All of these treats will kill the fat-burn, but as long as you keep it sensible, and there are no power-foods around, the damage will not be too great. Your body will turn these treats into glucose, insulin will be released, and you may gain a little weight - but not much. And four hours later, while you are sleeping, the fat-burn will switch itself on again.

If you are in the habit of eating dinner quite late, it might be difficult to wait four hours before you "indulge" your cravings. If that's the case, you could choose a dinner that contains zero power-foods. You could have a carbohydrate only dinner, using your brown rice allowance in a vegetable risotto, or a jacket potato with salad (no cheese, no power-foods of any kind), or an avocado salad. A carbohydrate dinner will slow your weight loss, but not too much. And if your dinner contained zero power-foods, you can enjoy your indulgent "cheats" without having to wait four hours. IMPORTANT: If you decide to eat a carbohydrate dinner, it's important that you take care with any snacks between lunch and dinner - remember the four hour rule, we must keep power-foods and carbs apart. If you are hungry between lunch and dinner, eat something like a few olives, or some strawberries. Do not eat a power-food or a starchy carbohydrate.

Repeat this day, or a very similar day, every day, and you'll get rid of your excess fat faster than any low-fat or low-calorie diet could ever hope to match. And you'll be doing it without ever going hungry, without sacrificing any of your precious lean tissue, and without totally giving up the foods that you "can't live without!"

Easy-Burn in a nutshell:-)

Don't eat processed foods. Avoid all forms of sugar. Avoid cereals. Avoid bread and all products made from flour. Avoid rice and pasta (a small amount of brown rice, is okay). Beware of sugar in canned foods. (Beware of sugar in everything!). Eat only whole fruit, not too much of it, and keep it four hours away from power-foods. Don't eat any carbohydrates for breakfast. Base your main meals around power-foods. Eat plenty of power-foods, and limit the salads and vegetables. Choose leafy vegetables and salads whenever possible. Eat when you're hungry and stop when you're comfortably full. Only snack if you are hungry. Avoid sodas (including diet sodas), fruit juices, sports drinks, sweet wines, and mixers. Avoid ketchup and sauces with added sugar (check all labels). Mayonnaise with no added sugar is okay. Herbs and spices are the things to use for flavouring. Salt and pepper are okay too. Don't count calories (because calories don't count!) Don't weigh or measure your power-foods (eat as much as you want), but limit the veg's and the salads to one cup with lunch, and two cups with dinner. If you have to cheat, cheat smart, cheat late, and don't cheat within four hours (before or after) of eating a power-food.

Problems, Tweaks, And Adjustments:

If Easy-Burn works for you, but not quite as fast as you'd like, focus your attention on the carbohydrates in your diet. Has your carb consumption crept up? This happens a lot, and it must be carefully watched if we want to continue losing weight. Remember, if you have a tendency to gain weight easily, then carbohydrates are your enemy. They will stall your weight loss, they will prevent your body from burning fat, and they will make you hungry. Remember, anything that doesn't come from animals is a carbohydrate. And all carbohydrates will bring at least some insulin into your bloodstream. If your progress is slower than you'd like, keep your power-food consumption high (never go hungry) but pay constant attention to your carbohydrate intake - i.e. eat smaller amounts of vegetables.

Also watch out for "It's only a..."

I hear these words all the time. "It's only a spoonful of ketchup!" "It's only one slice of bread!" "It's only a hundred calories!" "It's only one potato!"

It's absolutely vital that we always remember:- It's not the amount that matters, it's the content. Even the tiniest amount of sugar or starchy carbohydrate will bring insulin into the equation. These things will destroy all of your good work if you let them, so don't let them!

To Speed Things Up:

If you want to speed things up, there are two methods that I recommend.

A Day Trip To Fast-Burn:

A good way to increase the weight loss is to spend one day a week on Fast-Burn. Choose a day and make it a strict rule that on that day (say Wednesday) every week, without fail, you will switch to the Fast-Burn program. One day a week is easily do-able, and you'll be amazed at how much faster your excess fat will disappear.

Tilt The Balance:

The second method is to take more energy from our fat-reserves, and less from our food. Let's say, for example, that we are getting half of our daily energy from our food, and the rest from our reserves. If we eat slightly less, we will take more energy from our reserves, and our weight loss will be faster. But it is crucial that we never reduce our food intake to the point where we are going hungry. This second method requires us to have some knowledge and experience of burning fat for energy, so don't try this during the first few weeks of your program. It can take a few weeks for our fat-regulation process to start running on automatic pilot, so give it time.

We don't actually feel hungry when we are burning fat, because our body is tapping into its reserves, and it has all the energy it needs. So if you decide to speed things up by eating less and allowing your body to burn more fat - you MUST learn to listen to your body. The golden rule is "Never Go Hungry!" If you can eat less WITHOUT feeling hungry, it will speed up the weight loss. But NEVER allow this to become a calorie restricted diet.

Reduce your food intake by all means, but pay attention to the signals that your body sends you. If you feel ANY hunger - eat some power-food. If you start feeling any new cravings for carbohydrates, this could be a hunger signal - you may have reduced your food intake too much. If this happens, you MUST increase your power-food consumption.

There Is A Third Method:

There is a third way to speed things up, and I will talk about it in the "Regarding Exercise" chapter.

# CHAPTER ELEVEN - PICK N MIX

Once you are comfortable with the principles of fat-regulation, you can apply them any way you choose. You can mix Fast-Burn with Easy-Burn, switching from one to the other any time you like. But to get you started, here are a few suggestions.

To lose less than 28 lbs (12.7kg, 2 stone)

Start with five days on Fast-Burn.

Switch to Easy-Burn until you reach your weight loss goal.

To speed things up, spend one scheduled day a week on Fast-Burn.

To lose between 28 and 60 lb (27kg, 4 stone)

Spend five days on Fast-Burn.

Stay on Fast-Burn for up to five more days if it suits you.

Switch to Easy-Burn, but spend two scheduled days a week on Fast-Burn.

When you have less than 28 lbs to go, reduce the Fast-Burn to one day a week.

To lose between 60 lbs and 100 lbs (45kg, 7 stone)

Start with five days on Fast-Burn, and up to five extra days if it suits you.

Switch to Easy-Burn, but spend three scheduled days a week on Fast-Burn.

Once a month, schedule a flat-out week - with five consecutive days on Fast-Burn until you are within 60 lbs of your target.

When you are within 60 lbs of your target switch to the guidelines for "To lose between 28 and 60 lbs" above. This will give your body time to adjust to a new "normal" way of eating, and it will reduce the chances of any rebounds when you get to your goal.

To lose more than 100 lbs (45kg, 7 stone)

Start with five days on Fast-Burn, and up to five extra days if it suits you.

After that, alternate your weeks as follows.

Week One:- Three days on Easy-Burn and Four Days on Fast-Burn.

Week Two: Five days on Easy-Burn and two days on Fast-Burn.

Repeat this weekly pattern until you are within 100 lbs of your goal.

Remember, everybody is different, so don't be afraid to experiment with the above guidelines to find out what works best for you. Just keep the basic principles in mind.

# CHAPTER TWELVE - REGARDING EXERCISE

**Conversation with a Doctor:**

A while back I was discussing my weight-loss programs with a doctor, and he asked me "What's your advice regarding exercise?" So I told him, "Only exercise if you want to!"

He laughed long and hard. "Good luck with that!" he said. "Because in my experience, the obese never WANT to exercise!"

I thought his remark was offensive, so I pointed out that his experience was based on calorie-theory. His "treatment" for "the obese" was starvation, and it makes sense that starving people wouldn't want to exercise. Nothing works properly if you deprive it of fuel!

But in my experience, when our body starts to regulate itself, when it is no longer starving, when our general health improves, and our energy levels increase, some of this newly available energy will be given to our muscles. We feel more "alive", we have a new sense of vitality, and at some point we will actually want to become more physically active.

The doctor still insisted that "the obese" never want to exercise, but he was locked into the three false beliefs; that we store fat for emergencies, that the only way to lose weight is to eat less and move more, and that "the obese" are greedy and lazy.

In my experience though, overweight people are more than happy to be active, once they break free from the starvation and feel that renewed sense of vitality.

Only Exercise If You Want To:-)

In the calorie counting world, it has become the vogue recently for diets to include some exercise requirements. The logic behind this is that exercise burns extra calories, so it will help to increase the calorie deficit. But the kind of exercise that most victims of a starvation diet can manage will probably make them fatter rather than thinner.

The low-level aerobic exercise that most calorie-based programs recommend (walk for twenty minutes a day) will have almost no impact on a calorie deficit. If a 200 lb man walked for twenty minutes, he would burn maybe fifty calories more than if he stayed in bed. The extra calories he could burn by walking for twenty minutes would be replaced with just one gulp from a sports drink, or from eating half a banana. There's a good chance that the walk would make him hungry, and it's a fair bet that his hunger would persuade him to eat a lot more than half a banana. In terms of calories, low-level exercise is pretty much a waste of time, and in many cases it can actually make things worse.

But when we turn our backs on calorie theory and adopt a fat-burning lifestyle, there will come a point when we literally have "energy to burn". When that happens, we will actually WANT to become more active. And that's the time to get out there and do something, because we want to, because our body is ready for it, not because we feel that we have to.

Exercise, or better still, an active hobby, benefits us in so many ways. It makes us stronger and fitter, and it improves the quality of our lives. It sharpens our minds, it improves our overall health, and helps us to sleep better. It can also speed up our weight-loss, but this has nothing to do with burning more calories. I said earlier that our body will regulate its fat content at its own chosen speed, and one of the things that affects that chosen speed is our lifestyle.

Our bodies are awesome, they can adapt to all kinds of things. If our lifestyle is starvation, as in a calorie-restricted diet, our bodies adapt to the lack of fuel. If our lifestyle involves hard physical labour, our bodies adapt by making our muscles stronger, and by giving us more stamina. Athletes and body-builders use this ability in their training. But we don't have to become an athlete or a body-builder or a lumberjack to make use of our ability to adapt. If we become more active, even slightly more active, our body will shed its fat faster. It wants to adapt as quickly as possible to our new lifestyle, and carrying too much weight doesn't fit with an active life (remember the caveman!). So when you find yourself with energy to burn, make good use of it. Discover and enjoy a more active lifestyle.

When you do choose to get more active, remember to take it easy at first. If you are out of condition, you will need to increase your activity level gradually. Choose an activity that makes you feel good, and build your strength and your fitness at a rate that suits you.

If you can't find an active hobby that suits you, or you prefer to exercise plain and simple...

H.I.I.T:

High Intensity Interval Training (H.I.I.T) has proven itself as a genuine weight-loss tool. It involves short burst of maximum effort, interspersed with brief rests. For example, if you have access to an exercise bike, instead of just pedalling at a set pace for say half an hour, with HIIT you would pedal flat out for fifteen seconds, and then pedal slowly for 45 seconds while you get your breath back. Then pedal flat out again for fifteen seconds, and slowly for 45 seconds. Repeat this sequence ten times and you have completed an intense and effective workout in ten minutes. This type of interval training has proved to be far more effective for both weight loss and general fitness than simply exercising at a set pace. It can be done on any kind of exercise machine, and if you have access to a gym you could vary your routine by changing machines - cycling, stepping, rowing etc. It can also be done using weights, or swimming, or even just running flat out for fifteen seconds and walking for the next 45 seconds until you have completed your ten minute workout.

As your fitness improves, you can increase the intensity and/or the duration of the workout.

My only concern with this type of workout is its intensity. If you haven't worked out for a while, if you are out of shape, or if you have any medical conditions, you might want to get checked out by a physician before you start going flat-out on an exercise program.

I wouldn't recommend HIIT for seriously overweight people, or to anybody who hasn't worked out for a while. But it's definitely something to bear in mind as you get leaner and fitter. When you have energy to burn, and maybe when you have spent some time engaging in more gentle activities, by all means give HIIT a try.

Just remember, you are becoming active because you want to, not because you feel you have to. If it feels like a chore, don't do it! But if it feels good, embrace it and benefit from it.

Working Up An Appetite:

There used to be an expression (my grandmother used it all the time) called "Working up an appetite." Years ago, before we became over-consumers of carbohydrates, people often found it difficult to eat a big meal, so they did some exercise or went for a walk before dinner, to work up an appetite. That expression seems to have vanished these days, and maybe that's because the fitness industry makes a lot of its money from overweight people. The last thing the fitness industry needs is for people to remember that exercise can make them hungry, and that their hunger is likely to cause them to consume more calories than they actually burn!

But we don't care about calories, so if you become more active, and it makes you hungry, eat something! It's best to eat a power-food, but if you decide to eat a carbohydrate, remember the four hour rule and do your best to keep it clear of any power foods.

In the next chapter, we'll take a look at those difficult times that can destroy even the best of weight-loss programs.

# CHAPTER THIRTEEN \- DIFFICULT TIMES

**We Are Not Steam-Engines (Again!)**

People are not steam-engines, we can't just fill up our tanks and chug through our days like we don't have a care in the world. To a steam-engine every day is pretty much the same, but human beings have good days and bad days and great days and terrible days.

We think, we feel, we laugh, we cry, we love, we hate, and we worry. We have emotional and hormonal mood-swings that are often beyond our control. Life can be complicated.

Many of us have families and friends and social lives and jobs that can interfere with our weight-loss plans. If we take all of these things into account, it's not really surprising that, at some point or another, we will break the rules of our diet.

Woman Are More Complex:

Women are more hormonally complex than men. There may be times during your monthly cycle when sticking to a diet becomes just about impossible. Water retention can mask any weight loss being achieved, and when coupled with the emotional lows that often accompany it, these can be very difficult times for a woman on a diet.

At these times, many women start to wonder why they're even trying to lose weight.

This is common, and a lot of women who abandon their diets do so during these times.

If that sounds like you, it's a good idea to have some policies and plans in place to help you through these difficult times.

Policies And Plans:

**Avoid The Scales:** If you suffer with water retention, make it a policy to steer clear of the scales while that's happening. You won't get a true reading of your actual weight until the water has gone, but any apparent weight-gain caused by the water, coupled with an emotional low, can lead to a snap decision to give up.

**Delay Any Decisions:** With the above in mind, you could make it a policy never to make a decision about your diet during these difficult times. Tell yourself that you might give up, but you'll make the final decision when you're feeling better.

**Don't Beat Yourself Up:** Sometimes your hormones and your emotions will get the better of you, and you won't be able to stop yourself from cheating on your diet. If that happens, make it a policy not to beat yourself up over it. You're a human being, and you're trying your best. It's a golden rule of life that no human being can do better than her best. So if you did your best not to cheat, and you failed, just accept it as a fact. Cheating, when we have to, is not failure, it's life, and it's not the end of the world. Think of it as a temporary setback and have a plan to put things right (like an extra day on the Fast-Burn program) as soon as you are feeling strong again.

**Cheat Smart:** We can minimize the damage caused by cheating, if we cheat smart. This means being careful about having "dangerous" foods within easy reach during those difficult times. It also means knowing the signs that we're probably going to cheat today, and reminding ourselves how fat-regulation works. If we know we're likely to cheat, we can at least do our best to avoid mixing the ice-cream, or the cheesecake, or the bread, or whatever, with a bunch of power-foods. We can do this by eating a carbohydrate meal for dinner, and only surrendering to the cheat food after that. It's best to cheat as late in the evening as possible. That way, your body will use the cheat food for energy, and the fat-burn will stop, but you won't gain much weight because you won't be shoving a bunch of power-foods into storage. Also, you'll be asleep when the energy from the cheat food runs out - so you won't notice any hunger. And the fat-burn will start itself up again sometime during the night.

**Take A Monthly Vacation:** Some women have found that it's easiest all around if they take a vacation from their diet during the most difficult times. This doesn't mean going crazy and binging for one week every month. It just means taking it easy on yourself, relaxing the rules if you have to, and making a plan to repair any damage as soon as you're feeling strong again. Give yourself a break if you need it - you're not a machine!

**You Might Not Need Any Of This:** Having said all of the above, you may well find that you don't need any of it. A lot of women have reported that, once they adopt a fat-burning lifestyle, and their body starts healing itself, those difficult times are no longer difficult. My programs were not designed to fix menstrual problems, but for many women this appears to be a very welcome side-effect. And it kind of makes sense. It seems strange that Mother Nature would put women through so much misery each month, and maybe our hunter-gatherer ancestors didn't suffer the way modern women do. I have no evidence to support this idea, but carbohydrates (especially the processed foods) wreak havoc with us in so many ways, including making us bloated, messing with our blood-sugar levels, affecting our mood, and screwing up our hormone balance. It seems like a fair bet to me, that they could also be responsible for the some of the menstrual problems suffered by so many women today.

# CHAPTER FOURTEEN \- NEVER GO BACK!

When we reach our target weight, our job becomes staying there and never going back.

Low calorie and low fat diets have a terrible "rebound rate". People on those diets almost always regain any lost weight when the diet ends and normal eating is resumed. Those diets have to end, and normal eating has to be resumed at some point, because we can't starve ourselves forever.

On this program, rebounds are rare, because the diet doesn't actually end. It doesn't have to end, because there is no starvation involved. What we do on this program is adjust our "normal" way of eating so that our body can regulate its fat content in a completely natural way. And without hunger on the menu, we can continue applying the principles of fat-regulation for the rest of our lives. We can control our weight instead of it controlling us.

Nonetheless, we are human beings, not machines, and there is always a danger that we could slide back into some of our old habits. With this in mind, I have made a short list of guidelines that we should do our best to follow for the rest of our lives.

Avoid processed foods wherever possible:

There will be times in our lives when this simply cannot be done, like when we eat out and we don't know exactly what they are feeding us, or at family celebration when somebody hands us a glass of bubbly and a slice of cake (both of which contain sugar). These things can't be helped, but we must try to keep them to a minimum, and we must never allow any kind of processed food to creep back in and become part of our everyday lives.

Don't combine power-foods with carbs - remember Joe!

For most of us, this has to be a lifetime thing. We know that combining our foods will kill the fat-regulation process, and we know that when that happens we will get hungry and fat. So we can't afford to let it happen. It may not be fair, we might really want to eat meat with vegetables with potatoes, followed by apple pie and ice-cream, but we know that if we do that kind of thing on more than a very rare basis, we will get fat again. Keeping our foods separate for the vast majority of the time (we can cheat once in a while) is a small price to pay for a better, leaner, healthier life.

Just keep in mind, power-foods alone cannot make us fat. But power-foods combined with carbohydrates, can very quickly destroy all of the good work we have done.

Remember that insulin hangs around in our system for up to four hours. So we need to keep a careful watch of the time between a power-food meal and a carbohydrate meal.

Be ever watchful:

The best way to "never go back" is to keep a constant watch on our fat levels

We can do this via the bathroom scale, it only takes a few seconds, maybe once a week, and any increase should set alarm bells ringing in our heads. Our weight will fluctuate slightly from day to day, mostly due to differing levels of water retention, but if we detect an upward trend, we need to investigate the cause.

We can also gauge how things are going from the way we feel inside our clothes. If they start feeling tighter, we must investigate the cause asap.

Are we are still applying the fat-regulation principles correctly?

Do we remember the equation? Carbohydrates = glucose = insulin = get fat.

Have we allowed our carbohydrate intake to slip too high? Carbohydrates have a habit of creeping back into our diet, so we need to be careful.

Are we timing our meals correctly? Remember the four hour rule.

Has some sugar crept into our diet? Check those labels - sugar is everywhere!

Are we eating too much or too little? Eat if you're hungry, stop when you're full.

Have we started putting mixers in our drinks - or drinking beer again?

Are we cheating more often? And are we really trying our best not to?

Once we identify the cause, we can take steps to prevent any backward sliding.

Don't feel bad if you take a backward step or two. Don't get emotional or upset or afraid because it's all going horribly wrong. Just stay calm, treat the problem as a simple fact, investigate the cause, and take steps to put things right.

Never treat a setback as a disaster. Just focus your mind on the problem - and fix it!

The Unfortunate Few - Again:

If you are doing everything "right" but your weight is still creeping up, it may be that you are one of the few people who simply cannot tolerate carbohydrates without gaining weight.

This is not common, but it does happen, and the best advice I can give you, is to bite the bullet and apply one of the following solutions.

Solution One: Lead a virtually carbohydrate free life. This means sticking almost exclusively to power-foods, with maybe just a few "leafy" vegetables or salads. This might not seem "fair" but nature isn't always fair, and living a low-carbohydrate life is a small price to pay for being lean and healthy. However, the idea of never eating carbs, apart from the leafy exceptions, is a tough ask for some people. If that's you, you might prefer the second solution.

Solution Two: An alternative to avoiding almost all carbohydrates is to eat more of the "safer" carbs (keep it sensible but don't totally deprive yourself), and adjust any weight increases by making regular visits to Fast-Burn. The amount of time we'll need to spend on Fast-Burn will vary from person to person, but many people have found that it works best if they have a rigid policy about having a Fast-Burn day once a week. For example, make it a rule that every Wednesday without fail, you will eat only power-foods and zero carbohydrates. This may have to be a lifetime thing, but if you are one of those people who cannot eat carbohydrates without gaining weight, you don't have much choice.

Reminders And Incentives:

It can be useful to have some reminders and incentives in place to keep you on track and to make sure that you never go back.

Reminders:

Many people find that old photographs of themselves, taken during their overweight days, can help remind them how far they've come, and what awaits them if they slip back into bad old habits. Keep one such photograph in your purse, and when you are tempted to eat a processed food, or to cheat bigger than you know you should, take a peek at the old you.

Some people also like to keep one or two items of clothing from their overweight days. Holding them up in front of you and seeing the difference in size between the old you and the new you can make you feel good about what you've achieved, and it can make you pretty nervous about ever having to wear those clothes again.

If you kept diaries or journals when you were overweight, re-reading a few pages from them can remind you how much you wanted to lose weight, how unhappy you were with your previous shape, and how much better you feel about yourself now.

Incentives:

Human beings thrive, and usually enjoy life more, if they have a sense of purpose. It doesn't have to be anything world-changing, just some aims, goals, dreams and/or ambitions. Life is more gratifying if we have a direction, something we are moving toward rather than simply plodding through each day. If you have been working hard to lose weight, then you have had a sense of purpose for a while. As you approach your target weight, it's a good idea to create some new aims and goals, perhaps things that your excess weight prevented you from doing before. Being overweight can turn any physical activity into a chore, but when you slim down you will be able to enjoy a more active life. You could plan something like re-designing and fixing up your yard, or redecorating your house. You could take up an active hobby, walking, swimming, cycling, golf, tennis, gardening, anything that attracts you. Maybe plan a vacation that involves physical activity; hiking, kayaking, horseback-riding, sailing, skiing, whatever. Then set a timescale and start working toward it. You're a different person now, leaner, more vibrant, and more capable.

Amaze yourself with the things you can achieve.

Dare to dream, and make it happen!

# CHAPTER FIFTEEN - THE FUTURE

**We Are Not Alone:**

Carbohydrates are fattening, and our over-consumption of processed foods, especially sugar (which is poured into just about everything), and refined grains and cereals, has made us fat. We started to over-consume fattening carbohydrates in the 1980's, because our experts told us to. Science (real science) has shown us that this was terrible advice.

I know this, and so do you, and we are not alone.

The enlightened ones, (William Banting, Raymond Greene, Robert Atkins etc.) have been telling us for a long time that carbohydrates are the primary cause of obesity.

The mountain of evidence against fattening carbohydrates is growing, and the word is spreading. Here are some more quotes from the New York Times (February 2015).

"The Government's Bad Diet Advice"

"For two generations, Americans ate fewer eggs and other animal products because policy makers told them that fat and cholesterol were bad for their health. Now both dogmas have been debunked in quick succession."

"How did experts get it so wrong? Certainly, the food industry has muddied the waters through its lobbying. But the primary problem is that nutrition policy has long relied on a very weak kind of science:"

"Uncertain science should no longer guide our nutrition policy. Indeed, cutting fat and cholesterol, as Americans have conscientiously done, may have even worsened our health. In clearing our plates of meat and eggs (fat and protein), we ate more grains, pasta and starchy vegetables (carbohydrates). Over the past 50 years, we cut fat intake by 25 percent and increased carbohydrates by more than 30 percent. Yet recent science has increasingly shown that a high-carbohydrate diet, rich in sugar and refined grains increases the risk of obesity, diabetes and heart disease."

"We would be wise to return to what worked better for previous generations: a diet that included fewer grains, less sugar and more animal foods like meat, full-fat dairy and eggs."

The word is spreading, and change will come. One day the fat-regulation principles outlined in this book will be common knowledge. Everybody will know that insulin makes us fat, and that carbohydrates and only carbohydrates bring insulin into our bloodstream.

That day will come, but don't hold your breath waiting for it!

The processed food industry is immensely rich - and it is shocking, almost beyond belief, how much control they have over the information that we are being fed about "healthy" eating. Many of our most trusted resources, the places we go for "reliable" information and help, are actually funded or sponsored by the processed food industry.

It's a real eye-opener to spend some time on the Internet, visiting some of those "trusted" resources. By scrolling around a little, we can find the names of their partners or sponsors. These partners or sponsors are where the money comes from. Personally, I never trust any healthy eating website until I have followed the money, and asked "Is this reliable information? Can I trust it? Or is there a possible conflict of interests here?"

In my opinion, every overweight or obese person should have a dig around on the websites of the people we think we can trust. But be prepared for some big surprises.

# THANK YOU!

I would like to thank you sincerely for taking the time to read this book.

My mission in life, my passion, is helping overweight people to change their lives.

I know what it's like to be obese, I have been there myself. I don't know what I weighed at my heaviest, because my bathroom scale refused to tell me. It was one of those fancy digital scales, state of the art in 1999, and expensive. But when I stood on it, all it said was "ERROR!" It had a weight limit of 330 lbs, so I guess I weighed at least 331 lbs. I failed to lose my excess fat, again and again and again. I'm a pretty tough guy, I have a lot of willpower, and I KNOW I didn't cheat on those calorie-restricted diets, but they didn't work.

After more failures than I care to recall, I abandoned calorie theory and started to look at the real science. Once I learned about fat-regulation, everything changed. I lost 140+lbs of fat, and I have never regained any of it. And my life has changed beyond belief.

I was a different person once I lost the fat, and people noticed. They started asking me how I did it, so I told them. And when fat-regulation worked for them too, word started to spread. I never intended to become a weight-loss guide, but it happened. More and more people were asking for my help, and I loved seeing those people finally succeed.

My heart goes out to overweight and obese people. What has happened to them is not their fault. They are victims of bad advice, they are seen as greedy and lazy and weak, and our current weight-loss experts are no help at all. They lead their victims around and around in miserable circles, and when their programs don't work, they blame the victims.

But those victims never give up. And in my opinion, that makes them heroes.

I have helped a lot of those heroes to understand that they are nothing like greedy or lazy or weak. I have shown them how to break free from the misery of obesity. And the joy that we share when they gain control of their weight (and their lives), is priceless.

Most of those heroes have encouraged me to spread the word by writing some books.

This is the first of those books, but hopefully it won't be the last.

There are millions of victims of bad advice out there. They battle like warriors, and through no fault of their own, they lose that battle again and again. But it doesn't have to be that way. If you have enjoyed this book, if you think it has helped you, and if you think it could help other people, please take a moment to write a review.

Together we can spread the word and we can make a huge difference to so many lives.

Many Thanks Again!

Thor Olafson

DISCLAIMER:

I sincerely believe that every word of this book is true. But in this age of lawyers and law-suits, it would be unwise of me to state my opinions without the obligatory disclaimer...

This book details the author's personal experiences and opinions about nutrition, obesity and weight-loss. The author is not licensed as a nutritionist, a dietitian, or a psychologist.

The author and publisher are providing this book and its contents on an "as is" basis and make no representations or warranties of any kind with respect to this book or its contents.

The author and publisher disclaim all such representations and warranties, including for example warranties of educational or medical advice for a particular purpose. In addition, the author and publisher do not represent or warrant that the information accessible via this book is accurate, complete or current.

The statements made in this book about products and services have not been evaluated by the U.S. government.

Neither the author nor the publisher, will be liable for damages arising out of or in connection with the use of this book. This is a comprehensive limitation of liability that applies to all damages of any kind, including (without limitation) compensatory; direct, indirect or consequential damages; loss of data, income or profit; loss of or damage to property and claims of third parties.

You understand that this book is not intended as a substitute for consultation with a licensed medical, or weight-loss professional. Before you begin any change in your lifestyle in any way, you will consult a licensed professional to ensure that you are doing what's best for your situation.

This book provides content related to educational, medical, and psychological topics. As such, use of this book implies your acceptance of this disclaimer.

