Day 3 – Diet Reset

My Diet Reset is more than just a way for you to get to your ideal weight and stay there. My Diet Reset is also designed to help you have peace of mind, overcome any health challenges you may be experiencing, improve your quality of life, and help you stay young. As the American diet has decreased in quality, it has opened the door for ill health, anxiety, depression, diabetes type 2, heart disease, skin issues, dental problems, unhappiness, fatigue, inflammation, chronic fatigue, and chronic pain to become the new norm. 

OBESITY DOUBLED IN 20 YEARS

Think of all the diet plans on the market. Thousands of diets are out there yet one in three adults are obese and two in three are overweight. Think about this. In 1980, about 15% of American adults were obese. By the year 2000, 31% of American adults were obese. In other words, in a short 20-year period of time, the obesity rate doubled in America. Those are the stats. My job is to interpret those stats and know why the rate doubled. What changed? The answer is simple. Americans used to make their own food and ate very little fast food and junk food. This all changed between 1980 and 2000 because Americans shifted into overdrive when it came to how much they ate each day. Junk foods and fast foods are created to make you overeat.

EATING DISORDERS ON THE RISE

According to various sources, 25-30 million Americans live with an eating disorder. Interesting to note, eating disorders are the third most chronic illness among adolescent females in the United States. Binge eating disorders (chronic uncontrolled overeating) are the highest facet of all eating disorders and are about five times as likely as anorexia (chronic starvation through restriction of food intake). Binge eating and chronic overeating have become epidemic in American, evidenced by the fact that over one-third of American adults are now obese and two-thirds are overweight. The rise in diabetes type 2 is another strong indicator that Americans are binging, often unchecked because overeating seems to have become the normal way of life in America. Men suffer from eating disorders too, but far less than females.

DIABETES TYPE 2 ALSO ON THE RISE

As a clinical nutritionist, I have hypothesized that Diabetes type 2 is a blood sugar problem that is directly caused by an eating disorder (the chronic overconsumption of carbs and calories). A carb addiction may seem to be at the root of diabetes type 2 but may not be the full picture of the problem. I feel that anxiety, unhappiness, depression, stress, and the “I-don’t-like-me syndrome,” are more likely the real cause of chronic overeating and binge eating of high-carb foods and sweets. Diabetes type 2 can often be reversed by simply changing the way a person eats and lives. Cutting carbs is the first step in overcoming diabetes type 2 and prediabetes conditions.

According to the CDC, about 34.2 million Americans (1 in 10) have diabetes. About 88 million American adults (1 in 3) have prediabetes. The most startling statistic is that over the past decade there has been a significant increase in cases of diabetes type 1 and 2 among the youth of America. In 2020, the percentage of existing cases of diabetes was the highest among American Indians and Alaska natives. Why is this? I theorize it is because the traditional diets of American Indians and Alaska natives have always been low in carbohydrates.

YOU GET FAT. THEY GET RICH

The giant food companies, doctors, pharmaceutical companies, and medical facilities get richer when Americans get fatter. It is nearly impossible to control your appetite when you are eating a flavor-engineered burger, a big bag of heavily salted French Fries, and a caffeine-and-sugar-laced soft drink. You keep eating, even after you are full. Or worse, you eat when you are not hungry! Salty, sweet, fatty, carbohydrate-rich, and flavor-enhanced food is what makes humans overeat. And overeating, especially foods low in nutrients, can lead directly to weight gain and a plethora of health issues. This is not rocket science my friend.

30-YEAR TRACK RECORD

I have a solution to America’s weight problem. My solution is very simple, yet very effective. My solution pulls the plug on what makes you overeat and get fat. My solution makes good common sense. My solution is supported socially. What is my solution? I call my solution The Fat Burning Diet. My eating plan has been time-tested for 30 years. And the best part is that my eating plan is very simple and easy to follow.

I created the prototype of my diet plan back in the late 1970s to help correct a prediabetic condition I had developed. I utilized all the bodybuilding wisdom I had accumulated since 1966. Back then, bodybuilders ate mostly fat and protein and very few carbs. We also carb-loaded periodically to drive more glycogen into the muscles so our muscles didn’t look deflated. Without the periodic carb-loading, you can start to look weak, flabby, and emaciated.

NOT KETOGENIC

On my Fat Burning Diet (that I have specially designed for my 21-Day program), you have a protein shake for Brunch/Lunch. For Dinner, you can have a large chef’s-type salad OR a dinner that contains protein, fat, veggies, and sometimes a small amount of fruit for dessert. Every Wednesday and Saturday night you will eat higher carbs by simply including a hefty amount of starch (bread, rice, pasta, buns, rolls, potatoes, or sweet potatoes) My Fat Burning diet is NOT Keto (ketogenic) because two nights a week at dinner you get to carb up a bit. All the rest of your meals throughout the week are limited in fruit and starches, but adequate in fat, non-starchy veggies, and protein.

YOU BECOME A FAT-BURNING MACHINE

My Fat Burning Diet places your body in a favorable hormonal balance that allows your body to use fat as its primary fuel most of the time, but not all the time. You do not need to weigh or measure your foods. You do not need to count calories. And no need to obsess over food. Instead, you simply cut carbs at most of your meals and up your carbs on Wednesday and Saturday night at dinner. It is that simple. You also pay close attention to your physical feedback before, during, and after every meal. This is the easy way to burn fat and reach or stay at your ideal weight while avoiding the extremes of dieting. By following my diet plan, your body will become a fat-burning machine.

YOU KEEP INSULIN LEVELS LOW

As you can see, my Fat Burning Diet is low in carbs, but not extremely low like the Keto diet. To burn fat consistently, you don’t have to always be in ketosis. In fact, extreme dieting can really get annoying and make your social life hell. My Fat Burning Diet is exactly what you want to keep insulin output low and fat burning high. My diet is higher in fat because fat is very satisfying, tastes great, sticks with you, and is a great energy source (as long as insulin levels are low). And when you are not eating (at night and between meals), your body can access and use the fat in your bloodstream, along with your own body fat, to keep you supplied with a steady source of energy. No more ups and downs.

THE BODY’S FUEL OF CHOICE IS FAT

Let me explain this differently. Your body’s fuel of choice is fat, not carbohydrate, as is often taught in schools across America. The only roadblock to you burning fat is eating too much carbohydrate—and trust me, a little goes a long way! How do you know you are eating too many carbs? You will feel bloated, groggy, sleepy, and tired, and/or you will gain weight or fail to lose excess weight.

MILLIONS HAVE FOUND SUCCESS

For the past 30 years, millions have utilized my Fat Burning Diet. For the past 10 years

I personally tested my Fat Burning Diet against every other eating plan out there and my Fat Burning Diet wins hands down every time. I did all this personal testing because I wanted to know for SURE that my Fat Burning Diet was the bee’s knees of diets.

In case you have not read my bio, I have hosted over 500 weight-loss seminars across the nation and taught millions how to burn fat on my unique Fat Burning Diet. I was the original guy to put the brakes on the high-carb 1980s. Soon after my Fat Burning Diet was released, other carb-limiting diets emerged. Now our nation is carb conscious but still confused about exactly what they should be eating to be lean, fit, and energized. Ketogenic (Keto) diets are the rage but cutting out nearly all carbs all the time and burning fat 24/7 is not necessary.

My roots go all the way back to bodybuilding in the 1960s. Diets back then, and on into the 1970s, were very simple. We bodybuilders ate mostly fat and protein and limited our carbs. Every few days we would carb up for a meal or two then return to low-carb meals. This type of eating made your muscles grow, your fat cells shrink, and your strength goes up. It also made you feel strong and mentally stable. In other words, the early bodybuilding diets nailed it. Now, 50-plus years later and this same style of eating still works the best and I have the track record to prove it. Why is this style of eating so powerful? Let me explain.

CARBS ARE YOUR BACKUP FUEL

As stated before, your body prefers to burn fat as its primary source of fuel. When I say fat, think of your own body fat along with the fat in your bloodstream (from the food you are eating). Carbohydrate is a backup fuel and comes in at a long-distant second. When I say carbs, think of bread, rice, pasta, potatoes, fruit, vegetables. Because your body is a fat-burning machine, when you wake up in the morning your body is burning fat and will continue to burn fat all day unless you consume carbohydrate-rich foods. Why do carbs stop you from burning fat? The answer is the hormone insulin secreted when you eat carbs (and protein, but to a lesser degree). The more carbs you eat, the higher the insulin response. Your body requires insulin to function, but a little goes a long way.

A CARB MEAL EVERY WEDNESDAY AND SATURDAY NIGHT

On my Fat Burning Diet, you keep carbs low every day. Every Wednesday and Saturday night, you get a higher-carb meal at dinner where you increase your carb intake by adding starches and more carbs to the meal. By the time your higher-carb dinner meal rolls around, you will have been burning fat as your primary fuel for several days and your glycogen levels will be low, leaving you plenty of room to store several hundred grams of carbs as glycogen. At your higher-carb meal, you won’t be able to overeat carbs because in most cases, any excess carbs will be turned into glycogen and stored inside the muscles as reserve energy, if needed

SPECIAL NOTE: Protein foods can also cause a release of the hormone insulin, but the response is low and not disruptive to your energy levels or your brain function. Fat is the only food (macronutrient) that does not cause an insulin response. In general, think of fat as pure energy for your body.

IF YOU HAVE DIABETES TYPE 1 OR 2

If you consume too many carbs and calories throughout your life, you will get fat and stay fat. If you eat too many carbs and calories you can also develop type 2 diabetes, which is a blood sugar disorder. I allow you to have starches and carbs for two dinner meals each week. You may eat more carbs; just use common sense and don’t stuff yourself. This works if you are healthy and not afflicted with diabetes type 1 or 2. If you do have a blood sugar disorder, I suggest you skip your higher-carb meals until your blood sugar numbers return to a normal of about 80mg/dl, then ease in slowly with more carbs on Wednesday and Saturday night at dinner and monitor your glucose levels to see how many carbs you can tolerate safely.

SPECIAL NOTE IF YOU EVER FEEL BLOATED OR HAVE EXCESS GAS

My carb-limited Fat Burning Diet can work miracles for beating the bloat. What causes the bloat? I am glad you asked! Bloating can be caused by bacteria and/or fungus that have migrated north from their cozy home in your colon, which is where they belong. Or the bacteria may have arrived there from taking PROBIOTICS or eating fermented foods such as yogurt or sauerkraut. This is why I am opposed to taking probiotics and eating fermented foods. Bacteria and fungi belong in your large intestine, not your small intestine.

Bacteria and certain species of fungi live on and in your body, and the greatest concentration is in your colon (large intestine). Bacteria and fungi have many purposes but in general, they hang loose in your colon and feed on the leftover carbs and fiber from the meals you consume.

If these little “bugs” decide to go on vacation from your large intestine (colon), they usually head north through your ileocecal valve, which is the gateway to your small intestine. Or these bugs are ingested in fermented foods (such as yogurt) or probiotic capsules and enter your small intestine that way. Either way, it can be bad news for you.

Your colon is the septic tank of your body, which processes your poop and prepares it for its exit from your body. On the other hand, your small intestine is a 21-foot tube that is part of your digestive system and is where nutrients are absorbed into your body. If the bacteria and fungi from your colon invade your small intestine (or you ingest a probiotic capsule or eat fermented foods), the bacteria and fungi can feel right at home and start squatting on the land. These guys love your small intestine because they are at the front of the buffet line.  In other words, there is way more food for these guys in your small intestine than in your large intestine.

A GROWLING TUMMY IS A GOOD THING

Long story short, these little bugs have left their homeland (or were ingested orally) and start traveling through your small intestine. On their journey, some of these guys and gals make your small intestine their new home. But these little bugs do not belong in your small intestine. They belong in your colon. Every day, your body does what it can to push these misplaced immigrants back down into their homeland. This push-back-to-your-colon process happens when you are not eating or snacking. When you hear your tummy growling, that growling is actually the sound your small intestine makes as it cleans itself of food debris and misplaced bacteria and fungi.

If you only eat two or three meals a day and do not snack, your body has plenty of time to clean the house. But if you eat frequent small meals or indulge in snacks, your body cannot conduct these “wave cleansings” and the result is that bacteria and/or fungi remain in your small intestine, happily gnawing on every bit of carbohydrate you consume that does not get fully absorbed. This may sound benign, but it is not.

10 FEET OF YOUR INTESTINE MAY BE INFECTED

Imagine when you are 20 years old this relocation process begins, and bacteria and fungi establish residence in the lower six inches of your small intestine. Then let’s say those guys proliferate and move upward at the slow rate of six inches per year thereafter, it would mean these little bugs migrate north at a rate of one foot every two years. In twenty years, those guys would now inhabit 10 feet of the lower part of your small intestine. In other words, by the time you are 40 years old HALF of your small intestine could be loaded with misplaced bacteria and/or fungi! And guess what they eat? They gobble up a sizable portion of the carbs that were supposed to be absorbed by your body and used for energy.

GOT GAS?

When bacteria and fungi eat dinner, they produce gas as a byproduct. Thirty grams of carbs can produce a liter of gas (imagine a one-liter bottle of soda in your stomach), which is a lot of gas. This is what causes you to look pregnant or have a beer belly. If the gas is methane, you will become constipated. If the gas is hydrogen, you will poop a lot, expel gas frequently (often with a foul odor), and have looser bowel moments—and sometimes diarrhea. If you are troubled by gas and bloating, this may sound very familiar to you.

THE SOLUTION TO ALL YOUR BLOATING

To beat the bloat, follow the low-carb principles of my Fat Burning Diet, which includes eating a limited amount of carbs and AVOIDING probiotics, yogurt, and fermented foods. By eating only two or three times a day (and no snacking), your body can begin to effectively push the misplaced bacteria and fungi in your small intestine back down into your colon where they belong. Also, by limiting your carbohydrate intake, you are cutting off the food supply for these little bugs in your small intestine. And by eating a dominant amount of your calories as fat, the small number of carbs you do eat can be escorted through your small intestine and on down into your colon without feeding the hungry mouths of those misplaced critters.

AVOID BEANS AND HIGH-FIBER CARBS

If you have problems with bloating, at your higher-carb meals choose a low-fiber starch, such as white bread, white buns, white rolls, or white rice, rice cereal, or a potato or sweet potato without the skin. Why? These starches digest quickly and can be absorbed in the upper part of your small intestine, instead of the lower part where most misplaced fungi and bacteria may be residing. AVOID all beans, such as pinto, black, navy, adzuki, white, and northern because they are very high in fiber that does not digest and absorb well in the small intestine, thus offering a massive amount of food for any misplaced fungi and bacteria in your small intestine.

This cleansing of your small intestine may take one to two months (or longer) depending on how badly infected your small intestine is. Contrary to what traditional medicine and western doctors believe, this is the only true method for beating the bloat. Traditional approaches usually involve the ingestion of antibiotics, which is a silly approach to take because antibiotics destroy bacteria but not fungi. Once bacteria are annihilated, fungi get all the food and go on a feeding frenzy! This often leads to vaginal yeast infections, athlete’s foot, fungal infections, toenail fungus, skin rashes, dandruff, flaky skin, itching, and more. I know this firsthand because it happened to me! Antibiotics are not user-friendly to your colon or your body. They are disruptors!  And so are probiotics!

For more on beating the bloat, I highly suggest reading my BLOG, “5 Ways to Beat the Bloat.” at JayRobb.com.

BODY FAT IS YOUR PREMIUM FUEL

On my plan, you keep insulin in check by keeping carbs in check, which makes fat your friend, not your enemy. Eating low-carb AND low-calorie forces your body to burn its own fat stores. If your meals are too high in calories, you can only burn the fat in your food instead of the fat on your body. That is why you eat enough fat, but not too many calories. And there is no need to be in ketosis 24/7 like the keto people insist on. Your body can easily handle 200-300 grams of carbs every other day at your higher-carb meal—because any excess carbs you eat at your higher-carb meal will be turned into glycogen (not body fat) and stored in your muscles and liver.

TWO-MEAL-A-DAY OPTION

Not everyone likes to eat breakfast. Others are not hungry the first thing in the morning. If this is you, opt to only consume two meals a day, having a protein shake for brunch/lunch and then dinner. Because you are burning fat at an accelerated rate, not eating in the morning is not a problem because your body is getting a steady supply of energy (unlike if you are a sugar burner).

INDULGE IN FAT BUT DON’T OVERDO IT

Fat is your friend on my Fat Burning Diet. But to keep calories low, fat cannot be eaten in unlimited amounts like is often suggested on KETO (ketogenic) diets. Eating no carbs and all the fat and protein I want, actually makes me fat! Why? Calories. Yes, excess fat calories can make you fat, even if you eat almost NO carbs. Use common sense when eating a meal. Use butter, whole eggs, cheese, olive oil, dressings, and other fats but just be reasonable. At high-carb meals, use a little less fat since you are getting extra calories from carbs that you normally would not be eating.

MAKE IT FUN!

When “The G.O.P.” eats a burger, steak, fish, or chicken, he prefers to grill it outback by the Tiki Hut to get the tropical island experience. In fact, I prefer eating all my meals outside (I am very fortunate to have lived in San Diego most of my life and now in the Palm Beach, Florida area where it is truly is an “Endless Summer”). Tiki torches, Tiki Huts, waterfalls, food cooked over an open fire, and listening to uplifting hard-rock songs by The G.O.P. always soothes my soul.

BE CAREFUL WITH CHEESE. All aged cheeses are from fermented milk and are thus high in histamine and fungi and may cause you problems if you are sensitive to histamine, dairy, or fungus. Let your own body help you make your decision on cheese. I usually limit my cheese intake, using Mozzarella cheese and soft cheeses instead of hard cheeses (such as cheddar) along with freshly grated coconut (we have plenty of coconut trees on our property). If you live in a cold country, you can buy fresh coconuts at the grocery store.

THE FAT BURNING DIET (specially designed for my 21-Day Life Reset) is high in basic nutrition and limited or void of trans fats, processed fats, refined sugar, candy, sodas, and junk food. It is really old-school stuff, just like I used back in my early days of bodybuilding. As a nation, we are not being destroyed by an outside force as much as we are destroying ourselves from within—mentally, physically, and spiritually.

IF YOU WISH TO MAINTAIN YOUR WEIGHT OR GAIN WEIGHT

Please note that calories determine your weight. Under eat calories slightly and you drop weight. Eat until satisfied and you maintain your weight. Eat a little after you are full and you can gain weight. On my plan, if you wish to gain weight or find it difficult to maintain your weight without losing too much weight, simply increase the amount of food you consume each day.

DISCOVER MORE WITH MY 30^TH ANNIVERSARY EDITION OF MY FAT BURNING DIET

To burn fat at maximum speed, see my book the, 30^th Anniversary Edition of The Fat Burning Diet (Amazon.com or JayRobb.com due out in the November of 2021