Eat Fat, Lose Fat (17 page)

The following list is not exhaustive; it provides just a few examples of superfoods that can, in general, be taken by everyone. To purchase hard-to-find superfoods, see Resources.

The most important superfood is cod-liver oil, which we recommend for all three diet plans. The others may be incorporated on an individual basis, as needed, especially if you are following Health Recovery (for our Health Recovery supplement plan).

Cod-Liver Oil

Cod-liver oil supplements are critical for redressing the widespread deficiencies in vitamins A and D in the modern diet. Unless you have access to whole dairy products from pastured cows and also eat liver several times per week, you will not be getting the levels of fat-soluble vitamins that Price found in the diets of healthy traditional peoples.

Traditional peoples made a practice of consuming special nutrient-dense foods before conception and during pregnancy and lactation and of giving them to growing children, to ensure the health of everyone in the village or tribe, generation after generation. For modern Westerners, then, taking cod-liver oil for several months
before
conception is particularly important for women
and
their male partners, as well as for women during pregnancy and lactation, to ensure the optimal development of the child and prevent birth defects. Growing children will also benefit from a small daily dose.

Cod-liver oil is also rich in DHA and EPA, the long-chain fatty acids critical to neurological health and many other processes in the body. Cod-liver oil should be part of a diet that contains ample saturated fats from butter, coconut oil, and other sources because the very unsaturated fatty acids in cod-liver oil work synergistically with saturated fats. To increase its effectiveness in treating serious medical conditions, Dr. Price always gave cod-liver oil along with high-vitamin butter oil (see the section on butter oil below).

Acerola Powder or Amla Tablets

Acerola and amla are fruits rich in vitamin C and numerous cofactors, including bioflavonoids and rutin, that optimize the body’s uptake and use of ascorbic acid. The fruits themselves are very tart but make an excellent source of vitamin C in the form of powder and tablets.

Vitamin C, the most important dietary antioxidant, was popularized during the 1970s and 1980s by Linus Pauling, who recommended taking pure ascorbic acid in amounts up to 15 grams a day for a variety of ailments, including allergies, cancer, and heart disease. But large quantities of vitamin C may be harmful to the kidneys and can lead to deficiencies in bioflavonoids. Small quantities of natural vitamin C can provide the same protection as large amounts of pure ascorbic acid, without the side effects.

A maintenance dose of acerola powder or amla tablets should provide about 50 milligrams of vitamin C per day. Take more—up to 250 milligrams per day—divided up throughout the day, if you suffer from allergies, hay fever, or asthma or are under a lot of stress.

Desiccated Liver

If you don’t like the taste of fresh liver, consider taking dried liver capsules on a daily basis, particularly if you’re an athlete or you have chronic fatigue. Look for products that have been freeze dried rather than processed at high temperatures. A good maintenance dose is four capsules per day.

Bitters

Herbal extracts of bitter, mineral-rich herbs are a traditional tonic for stimulating the bile and increasing digestion and assimilation of fats. Bitters often are the best remedy for calming a queasy stomach and are good for curing constipation. They supply nutrients from bitter leaves that are often lacking in the Western diet. Many cultures, including the Chinese and Hindu, value bitter herbs for their cleansing, strengthening, and healing properties.

If you have difficulty digesting fats, take ½ teaspoon bitters mixed with a little warm water morning and evening.

High-Vitamin Butter Oil

Deep yellow butter oil from cows feeding on rapidly growing green grass in the spring and fall, produced by a low-temperature centrifuge process that concentrates the vitamins in the oil, supplies not only vitamins A and D but also Activator X. Dr. Price made butter oil and prescribed it to his patients, reporting the miraculous results in many journal articles and in his book
Nutrition and Physical Degeneration
. He used it with cod-liver oil to treat diseases such as bone loss, arthritis, tooth decay, and fatigue.

High-vitamin butter oil is part of the Health Recovery plan since it has proven very beneficial for digestive problems and convalescence. Even if you don’t suffer from serious health problems, you may want to include this remarkable superfood in your diet. The recommended dose is ½ teaspoon per day. The best way to take it is with your cod-liver oil.

Note
: High-vitamin butter oil is not the same as ghee. Ghee, or clarified butter, is butter from which the milk solids have been removed. It is a wonderful fat for cooking because it does not burn as easily as regular butter and also has a delightful flavor and color. However, it’s not a superfood since its nutrients are much less concentrated than those of high-vitamin butter oil.

Since Dr. Price’s retirement in the mid-1940s, butter oil has not been available until recently. Several years ago an enterprising farmer named David Wetzel developed a method to grow new green grass year-round, plus a way to centrifuge the butter at low temperature. Now that high-vitamin butter oil is again available (see Resources), many holistic doctors are recommending it to their patients and reporting the same results Dr. Price described.

Wheat Germ Oil

Expeller-expressed wheat germ oil is an excellent source of natural vitamin E, which provides our best antioxidant protection for the cell membrane. The Shute brothers, Canadian doctors known for their research on heart disease during the 1950s, demonstrated that vitamin E supplements are an effective protection against cardiovascular problems. In their studies they used wheat germ oil, not synthetic vitamin E preparations. Wheat germ oil is recommended for people who are predisposed to heart disease and those who have consumed a great deal of polyunsaturated oils, which deplete vitamin E. A suggested maintenance dose for both groups is two capsules per day.

Nutritional Yeast

Dried nutritional yeast is an excellent natural source of B complex vitamins (except for B
₁₂
) plus a variety of minerals, particularly chromium, so important for the diabetic. Nutritional yeast does not contribute to candida, as has been claimed. Candida feeds on refined carbohydrates, not yeast.

During the 1950s and 1960s, many holistic doctors treated cases of chronic fatigue with nutritional yeast supplements. (Nutritional yeast is different from brewer’s yeast since it is usually grown on molasses or the residue of sugar beets, both of which are rich in minerals and vitamins.) Unfortunately, most commercial brands of nutritional yeast contain MSG, which is formed from the glutamic acid naturally present in the yeast when it is subjected to high temperature and chemicals during processing. (Actually, high levels of natural glutamic acid in yeast make it an excellent superfood for alcoholism and sugar cravings.) Look for yeast that has been processed at low temperatures. It should be a light yellow color and dissolve easily. A recommended dose is one heaping tablespoon mixed with water, taken every morning.

Even though your diet may not contain all the foods that traditional peoples prized, by adding superfoods to it, you can be sure that you’re obtaining all the nutrients you need for optimal health. And if you’re struggling with overweight, the combination of superfoods plus ample amounts of the traditional foods described in this chapter will satisfy your body and successfully banish the cravings, bingeing, and splurging that are the downfall of so many dieters. Turn to the next chapter to get started on the last weight-loss program you’ll ever need!

Now that you understand how healthy fats, particularly coconut oil, can help you lose weight, and how a diet of nutrient-dense whole foods is absolutely critical for maintaining good health and optimal weight, you’re ready to put all this knowledge into practice!

This chapter presents our two-phase Quick and Easy Weight Loss plan. It begins with a Start-Up Week schedule that leads you through preparations for launching the diet—clearing out your kitchen cupboards, buying ingredients, and preparing a few key recipes. A two-week menu plan then follows for each phase.

Phase One

This initial two-week menu plan is composed of delicious, slightly calorie-restricted meals, along with additional coconut oil and cod-liver oil. Although refined carbohydrates (such as sugar, white flour, and white rice) and potatoes are limited, there is plenty of variety, from hearty breakfasts to satisfying lunches to delicious two-course dinners. As you move through Phase One, you may be among the many people who discover that they lose weight while eating approximately 2500 calories per day, without any additional calorie restriction.

Some people are delighted to find that they lose a pound or two per week, even though the diet provides plenty of calories. Others may notice that their clothes are looser, even though the scales do not change. If you’re satisfied with your weight loss on Phase One, you don’t need to move on to Phase Two.

Phase Two

If you don’t lose weight after two weeks on Phase One, or you find that Phase One doesn’t help you get rid of those last pesky pounds, you can move to Phase Two, which restricts you to about 2000 calories per day.

Note: Even if you’re sure you’ll need Phase Two, we encourage you to begin with Phase One so that you can become familiar with traditional foods and the three-meal-a-day schedule. You will find that you can more readily adapt to Phase Two’s extra level of calorie restriction after having incorporated coconut and other healthy fats into your diet in Phase One. Because of these fats, you are not at risk for triggering the feast-or-famine cycle.

Phase Two features what we consider the optimal macronutrient ratio for efficient but healthy long-term weight loss: about 10 percent protein, 60 percent fat, and 30 percent carbohydrate. About half the fat calories are provided by medium-chain triglycerides, mainly from coconut oil, since studies indicate that this is the ideal ratio for weight loss. As part of this diet, therefore, you’ll consume three to six tablespoons of coconut oil daily, depending on your size. (Three tablespoons of coconut oil are counted as part of the 2000 daily calories.)

Once you’ve reached your desired weight, you can move on to our Everyday Gourmet plan, detailed in Chapter 8, then continue that plan to maintain your weight loss (although you should eat desserts only on special occasions).

How Much Weight Do I Need to Lose?

No one wants to be overweight, but punishing your body to live up to unreasonable standards of thinness will only undermine your metabolism and hurt you in the long term. That’s why it’s important to establish a realistic weight-loss goal before beginning your weight-loss program.

In a 1990 bulletin, the USDA and the U.S. Department of Health and Human Services provided a very sensible range of appropriate weights for adults ages 19 and over (see sidebar).

In recent years, unfortunately, “ideal” weight guidelines have become more stringent. Those based on the concept of body mass index (BMI), for example, define a maximum healthy weight at about 20 pounds less than the guidelines in the sidebar. Such guidelines do not take into account differences in bone density, body shape, and age, and generally are unrealistic for most people. Some people who wear a size 14 (the average size in the United States) but have heavy bones have found themselves categorized as “obese”!

Please go by the 1990 guidelines in the sidebar to determine your ideal weight. The wide range of acceptable weights shown in this chart takes into account the natural variations in people’s body type and metabolic rate. Generally, the lower weights in the chart are applicable to women and the higher weights to men, but there is a large overlap. Some women have heavy bones, heavy muscles, and no fat; for them a healthy weight is in the upper range. Some men have never fully developed their muscles and have light bones, so their healthy weight would be at the lower end of the range for their height.

Remember, too, that it’s normal for women to gain some weight at menopause. This extra weight means more muscle, stronger bones, and increased estrogen-producing fat around the midriff. If you are 50 and wear the same size as you did in high school, you are probably too thin for your age. Thinness at a later age also translates into thinner bones and more wrinkles. Women who let themselves gain a little weight at menopause usually have smoother skin. Many of us (like Katherine, in the sidebar) do not actually need to lose weight, but rather to tone our bodies, gain energy, and improve immune function.

So, consult the chart to see the range of healthy weights for someone of your height. Then use that range to figure out your approximate ideal weight, based on your body structure and age.

The important thing to remember is:
Don’t assume that you’re overweight just because your weight is at the top end of the range for your height!

Core Principles of Quick and Easy Weight Loss

Our weight-loss program is based on four Core Principles:

• 1.
  Eat three meals per day, and always eat breakfast.
  
• 2.
  Eat traditional fats, including coconut oil.
  
• 3.
  Eat nutrient-dense foods, particularly those supplying calcium and vitamins A and D.
  
• 4.
  Restrict calories moderately.
  

Principle One: Eat Three Meals a Day

On this diet, you will eat regular meals three times a day, with no in-between snacks. This schedule puts the body on a rhythm of satiety and hunger. Overeaters Anonymous has found that this is the surest way to achieve weight loss and to stick to your diet long term.

One reason you may be continually tempted to overeat now is that you never really allow yourself to sense the difference between the feeling of hunger and the feeling of satiation. Instead, you become more psychologically attuned to when you
want
to eat, not when you
need
to. As a result, you eat at odd times…or snack constantly. This undermines both your health and your attempts to lose weight:

• First, you never give your body a needed rest from digestion, freeing your energy for other life tasks.
  
• Second, your body loses touch with key signals that help you know when you’ve had enough.
  
• Third, you begin to eat according to psychological or emotional responses, rather than physiological ones.
  

Our diet’s high-fat content will help balance your blood sugar, preventing cravings, energy dips, and mood swings. If you happen to be hypoglycemic, suffering from bouts of low blood sugar, you need higher levels of fat and lower levels of carbs at each meal in order to avoid drops in blood sugar. Extra fats will slow down digestion time, allowing you to go longer between meals.

Why you must always eat breakfast:
Breakfast is the most important meal and must not be skipped in general, but certainly not on this plan. In a study published in
Obesity Research
in 2002, researchers found that eating breakfast was a key factor in maintaining successful weight loss. Another study, in the
Journal of Pediatric Psychology,
2002, found that overweight adolescents were less likely to eat breakfast than those whose weight was normal. And a 1992 article in the
American Journal of Clinical Nutrition
reported that dieters who eat breakfast lose more weight and are less likely to engage in impulsive snacking.

On this diet, we make sure that you’re satiated in the morning, eating a nourishing and satisfying breakfast, such as:

• Scrambled eggs with buttered toast or bacon
  
• A smoothie containing coconut oil and whole-milk yogurt
  
• Nourishing oatmeal with butter or cream
  
• A cheese omelet
  
• Smoked wild salmon with toast and butter or coconut oil
  

Principle Two: Eat Traditional Fats

After years of hearing about the low-fat credo, it may at first feel strange to incorporate healthy fats into your diet. Yet increasing your fat intake in order to lose weight is the second Core Principle of this diet. Healthful fats, like coconut oil, butter, and cod-liver oil, deliver major benefits: as we explained in Chapter 3, they actually boost your metabolism and encourage weight loss.

Studies have shown that the body does not easily store the medium-chain fatty acids (MCFAs) from coconut oil, but mostly uses them for energy shortly after they are consumed. And as we’ve explained, in addition to upping the rate at which you burn your food, the fats in Quick and Easy Weight Loss create a feeling of satiation. It’s easy to stay on the plan, even though the portions are small, because you come away from your meals feeling full. These healthful, essential fats will help you go the distance toward weight loss.

Your brain, nerves, hormones, and all your body’s intracellular communication systems require the right kind of fats to function. In addition, fats act as carriers of the key fat-soluble vitamins D, E, K, and especially A, which boosts thyroid function and helps maintain a healthy metabolism. Thousands of years of evolution have trained your body to seek and absorb these nutrients from food, not vitamin pills. These vitamins are found mostly in animal fats; in fact, as we explained earlier, the only source of true vitamin A is animal fat.

Polyunsaturated vegetable oils are usually rancid (even if they taste fine), do not contain these vitamins, and have other harmful side effects as well. But if you’ve ever wondered why you crave fried foods, doughnuts, ice cream, chips, and a host of other greasy foods, the reason is simple. These cravings are your body’s desperate attempt to get the fats and fat-soluble vitamins it needs to function smoothly. If you were eating good-quality fats containing these nutrients, you would not crave unhealthy foods containing the wrong kinds of fats.