Rapid Fat Loss - The American Indian Way

Rapid Fat Loss: The American Indian Way

2 week FREE Rapid Fat Loss Diet, based on Real World Hunter-Gatherers
2011 Neil Burge You have permission to post this, email this, print this and pass it along for free to anyone you like, as long as you make no changes or edits to its contents or digital format. In fact, Id love it if youd make lots and lots of copies. The right to bind this and sell it as a book, however, is strictly reserved.
www.livingtribal.com
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Contents
Introduction ............................................................................................................................................ 3 Chapter One A Lesson from American Indians .................................................................................... 4 Chapter Two Making this Diet Safe ...................................................................................................... 7 Chapter Three Exercise Requirements (or lack thereof).................................................................... 12 Chapter Four What you can Eat on the Diet ...................................................................................... 18 Chapter Five Setting the Diet up For the Individual........................................................................... 24 Chapter Six Meal Timing Ideas for Accelerated Fat Loss ................................................................... 31 Chapter Seven Put this into ACTION! ................................................................................................. 40
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Introduction
The point in this book is to provide a safe and proven methodology for quick weight loss. The diet is based upon what was eaten by Native Americans and can therefore be considered amongst the Paleo or Hunter-Gatherer diets if you need to put a particular label on it. Its meant to be used for 2 weeks of rapid fat loss, so the individual will see a drop of 10-15lbs of body weight during this 2 week diet. Ill write a warning up front DO NOT use the diet for any more than 2 weeks at a time. It may be tempting, especially when you see the pounds fall off, but youll need a break from this diet at the end of the 2 weeks. You might want to do it again in the future, just dont go for more than 2 weeks at a time.
If youve read anything about diets at all, its that rapid weight loss diets are bad, and that youll end up putting all the lost weight on and more. This is simply untrue. Rapid weight loss can be a great way to start a diet, because the thrill of seeing the scale weight plummet is extremely motivating. If you do so with a diet that involves whole, unprocessed, fresh foods then it can also help you identify the bad eating behaviours youve held before (the reasons youre fat to begin with) and to cut down on those choices in the future.
Not everyone will maintain a lower weight though, some people will do this to look great for their wedding or prom date or whatever, then go back to over-eating in the future and will regain the weight. You can use this diet in the future to get back in shape, and maybe when youre ready to take responsibility for your own weight then youll use the ideas contained within the book to stay lean continuously.
At any rate, you want a rapid weight loss diet. We humans are born impatient. We want things done right, and we want things done right now. This book delivers a diet that does both.
Of course it isnt a silver bullet. Simply reading the tutorials in this e-book will have absolutely no effect whatsoever on your weight (or your waistline) unless you put this to action. So we wont be doing the diet for you. At some stage youll need to stop procrastinating and start putting the ideas into practice. Unless you make the changes youll see no improvements.
With the formalities out of the way, lets get on with losing some weight.
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Chapter One A Lesson from American Indians
American Indian hunter-gatherer societies living in temperate climates were known to lose a lot of weight at certain times of the year. The funny thing is that this wasnt the middle of the winter, as is commonly thought. They lost most of the weight, at the quickest rate, in the spring.
Their prey animals (like Bison, Caribou, Deer and Moose) had also had to make it through the winter.
Male stags use up a lot of their fat (and energy) trying to get some action with Mrs Moose during the fall Rutting Season. By the end of the winter their fat reserves are at an all time low because the grass they need for food is such poor quality (and often covered by snow) during the winter.
The females werent in much better condition. They had been pregnant across the cold winter months, using their fat reserves to nourish their unborn calves. Even after theyd given birth, what meagre fat stores were left on these animals was used to produce milk. They were down to single digit body fat levels. This was about as lean as meat can be.
The American Indian tribes were also running low on stores stores of carbohydrate rich vegetables that werent available during the winter. Their supply of smoked, preserved meats was at a minimum. However, they did have an ample supply of fresh meat available because the hunting there was excellent.
See the quote from a trapper from the Bear River Valley of Utah in the 1830s below:
We killed here a great many Buffalo, which were all in good condition, and feasted, as may be supposed, luxuriously upon the delicate tongues, rich humps, fat roasts and savoury steaks of this noble and excellent species of game. Heretofore we had found the meat of the poor buffalo the worst diet imaginable, and in fact grew meagre and gaunt in the midst of plenty and profusion...
The fact was that members of the Native Tribes could eat 6 lbs of meat per day, but still lose weight. They would often kill Deer, Bison and Caribou only to leave the lean meat on the carcass, heading off in search of other prey. Why would you do that if you were losing weight?
The fact is, lean meat alone is not the best source of energy for the body. Lean meat is an excellent source of protein, but has very little carbohydrate or fat to provide the body fuel. www.livingtribal.com Page 4
In fact, by eating a diet comprised of 80-90% animal protein these Tribes elevated their metabolism by around 30%. In tests done since, those on an all-meat diet raised their resting metabolic rate by 15-25%, with one test showing a whopping 45% increase! How does this happen?
Basal Metabolic Rate Your body burns a certain amount of calories, regardless of whether you do any exercise or not. This is called the Basal Metabolic Rate and is dependent on your Lean Body Mass. (We use this to set up your diet in Chapter 5 dont worry, its easy to do).
One element of that number is the amount of calories used to digest the food we eat and its a known fact that digesting pure protein costs around 30% of the calorie content of the food consumed.
Put simply; eating calories only from protein causes more calories to be burned in digestion.
As the percentage of protein in the diet went up, the amount of calories used to digest the food went up too. There was no fat or carbohydrate available to help plug the gap, and the huntergatherers began to lose weight.
Now, I know you guys are smart cookies, and youre probably thinking didnt the hunter-gatherers also have to work harder (do more exercise) to get their food than we do? Of course they did, and this is accounted for in the diet well set up for you. But as youll see in Chapter 3, it was NOT the extra exercise they did that caused their rapid weight loss.
Youre probably also wondering if this diet mandates you eating 6lbs of meat a day and I can categorically say it does not. Given the high price of meat in most countries (and the fact that not all our readers are a crack shot with a high calibre rifle, living near herds of bison), as well as some of the issues mentioned below (Mal de Caribou), you will have to eat more than just meat. Well have more on this in Chapter 2 and in Chapter 5.
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Rabbit Starvation Some tribes noticed problems stemming from this type of diet over the long term so called Rabbit Starvation or Mal de Caribou that comes from eating a diet based solely on protein (specifically >300g of protein per day, and you wont go that high). We avoid these problems by: Using specified supplements (discussed in detail in the next chapter) Inserting planned breaks from the diet; and NOT using the diet for any longer than 2 weeks at a time
Unlike many other crash diets this diet is a perfectly safe and sound method to deliver rapid weight loss. The meat you will be eating will provide protection to your muscles and organs, ensuring most of the weight lost will be fat. We also provide guidance on training so you get the best results from the least effort. That said, we dont know you (even though wed like to get to know you better!) and some folks would do well to consult their medical practitioner prior to embarking on any diet at all.
What we know at the end of Chapter 1: It is possible to lose weight on a full stomach; hunger isnt necessary to lose fat High protein levels are key to boosting metabolism The lack of available carbohydrates and fat meant these tribes lost fat FAST You wont be eating only meat; and Youll learn and use some secrets these tribes didnt know to make the diet even better...
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Chapter Two Making this Diet Safe
Settle down around the Tribal Living campfire and well begin part 2.
As we introduced in Chapter 1, American Indian communities in temperate climates lost weight quickly during spring time. The three main reasons for this were: Their prey animals (deer, caribou and moose) were at their leanest (fat free) in springtime Their stores of food were depleted (after a long, cold winter); and The high-protein nature of their diet increased their metabolism
We also covered the fact that they ate copious amounts of lean meat, and often abandoned their kills without eating all of this meat, because they knew it was only going to make their weight loss happen more quickly.
In Chapter 2 we are going to look at the dangers this diet presented to these hunters, and provide solutions to this issue.
Mal de Caribou We mentioned this briefly in Chapter 1. Essentially a diet consisting of solely lean meat (protein) does not provide the body with ALL the nutrients we require. This is partly a good thing after all we want to lose fat - to lose fat we just need to give our bodies less calories than we expend, and a diet of lean protein is just fine for that.
However, we also need some essential fats (fats that cant be made in our own body) from our diet. By its very nature lean meat doesnt provide this (thats the definition of lean after all). And after a long enough time on a lean meat only diet people crave fat like crazy.
Interesting fact the Indian tribes living principally on lean meat never got scurvy (lack of vitamin C), even though they NEVER ate citrus fruits. How? By eating the adrenal glands (on the kidneys) and stomach lining of their prey these are the only animal parts naturally rich in Vitamin C! (a multi-vitamin may just be more palatable now)
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Fish Oil Youve probably heard about fish oil before if you read enough about diets and weight loss. The list of benefits this stuff provides is pretty much endless all backed up by scientific research and if it didnt come from fish I doubt anyone would believe all the claims made about it. Here are a few that have been medically proven for a taster: Lowers blood pressure and triglycerides Reduces the risk of heart attacks, cancer (especially breast, colon and prostate), Alzheimers disease and Parkinsons disease Reduces the risk of depression Improves fetal brain health during pregnancy Alleviates the symptoms of Psoriasis; and Helps you lose fat
Like I say if this had been invented by a pharmaceutical company it would be worth billions.
The simple fact is, we need Omega 3 oils from our diet, and our modern diet is a poor source of them. Omega 6 fats are also needed in the human diet, but over the course of 2 weeks your body has a deep enough well of these not to make a difference. Given the fact that our modern diet is deficient in Omega 3 oils we strongly suggest supplementing with Fish Oil whilst on this diet. Well come back to this in Chapter 6 when we set up a diet for you, but in the mean time youd do well to go and buy some fish oil tablets (look for purified versions free of mercury), and add them to your diet. There really is no reason not to.
The exact mechanism for helping with fat loss is not known. What we do know is that it takes about 2 weeks for the effects to come into play. Start taking it this week (whilst youre getting ready to start the diet) and youll see better results. The best pills to get have 120mg of DHA and 180mg of EPA (dont worry about what this means it doesnt much matter), and you should experiment with the amount thats right for you. The maximum amount (for full effect) is up to 10g (10 pills) per day, but you may find this to be too much. Some people get fishy burps when consuming the pills (especially cheaper ones) and it is probably best to spread them out across the day. You should take at least 3g per day to get the benefit though.
Calcium Another potential issue with Mal de Caribou is loss of calcium. A high protein diet tends to make the blood more acidic, which means calcium is mobilised from your bones. This isnt a good thing. In order to compensate for this youll need either A dedicated calcium supplement; or Some dairy products (fat free)
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Ideally wed suggest you use both. You want to keep calorie intake low so you cant gorge yourself on milk, ice-cream and cheese but we will propose using some low fat/fat free cheese as part of the diet. This has a few key benefits: it adds flavour to your meals, it keeps your calcium intake high and dairy consumption ensures more of the calcium you eat is actually used by the body. All of this is good.
Recent research has also found that diets that include dairy have a higher rate of fat loss than those which do not. Again, the lesson in Chapter 5 will cover this in detail and ensure you dont screw the diet up by scoffing too many calories. Whilst we suggest you consume low fat dairy, some research has shown that not all of the fat in dairy products is metabolised by your body anyway. Its a great choice for anyone on a diet but can definitely be over-consumed if you do it wrong.
Granma says to eat your greens! In Chapter 1 we pointed out the obvious pretty much no-one can afford to eat 6 lbs of meat per day living in the real world. You also really wont want to one of the things this diet teaches is that you can stay full up (not hungry) with lean meat. This means youll probably struggle to eat all of your meals on this diet, and you wont feel hungry between meals.
It is also obvious that none of us eat enough vegetables these days. We all know it, and we all pretend that the odd glass of fruit juice at breakfast is the same as eating five portions of vegetables per day.
At the same time, we do want to copy the hunter gatherer tribes where possible, and copy as much of what worked as we can (they werent consuming any vegetables). So what can we do?
The answer is to pick bulky, fibrous vegetables in the diet that contain low (or no) usable calories. This has two main benefits: 1. It provides extra food to eat (replacing lean meat with low cal vegetables); and 2. It provides extra nutrients (all those lovely vitamins your body needs)
In Chapter 5 we will cover a detailed list of what you can eat and what you should avoid on this diet. Well also offer some meal ideas (bear in mind this is a diet guide, not a recipe book) that will improve the taste for those of you who just hate eating vegetables.
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The extra nutrients can be further boosted by taking a multivitamin each day. Is it essential? No. Is it a good insurance policy? Definitely.
What else do I need to know? Many of you have firsthand experience of the health problems of being overweight. One of the most dangerous of these is high blood pressure. You might even know someone that has died as a result of this through a heart attack or kidney failure and it is a very strong reason to lose weight in the first place.
A diet high in protein, but low in carbohydrates and fat has the opposite effect. That is, this diet will cause your blood pressure to drop.
So thats a good thing, right?
Maybe, or maybe not. If you already have high blood pressure this could be a great thing. But at the same time you might already be quite healthy, just looking to shed a few pounds quickly and look good for your beach holiday.
As a precaution you should add more salt to your diet whilst on this regime. The diet naturally causes quite a large loss of water (low carbohydrate intake has this effect) which carries salt out of the body with it. This, in turn, reduces your blood pressure (less liquid in the system) and it is necessary to add quite a lot of salt to your meals. Well cover this too when we talk about what to eat in Chapter 5.
Vitamin D A final recommendation is to take some vitamin D on a daily basis. The hunter-gatherers would have gotten this, even in the winter, because they were out in the elements all day, every day looking for food (your skin makes this in the sunshine). You too can get some, just by spending some ten minutes in bright sunshine. This might be easy for you if you live in a nice sunny place like California or Florida, but those of you living in more northern climates (or those who are constantly covered up) will be deficient in the vitamin. This is especially true if you arent white as any skin pigmentation will reduce the amount of vitamin D in your bloodstream. Fat loss has been show to improve when vitamin D is added to a diet (alongside improvements in immune function and bone strength) possibly because it assists in the absorption of calcium from the diet (see above). www.livingtribal.com Page 10
I personally prefer to take mine by lying in the sun, but if you need to pop a pill to fill up your vitamin D supplies then go do it! Your body pretty much maxes out Vitamin D production after half an hour lying in direct sunlight delivering about 10,000 IU of the vitamin. A safe daily intake should be 35,000 IU (take less in the summer months when you get more natural vitamin production).
Summing up Chapter 2: You wont just be eating meat fibrous veggies are eaten too You should be taking fish oil supplements (start today!) Calcium (ideally from non-fat dairy) helps shed the pounds Salt your food! (itll help with the taste anyway) Consider a multivitamin and additional vitamin D for best effect
In Chapter 3 were going to cover the exact exercise requirements (or lack of them) when on this approach. Well learn that its not about the amount of exercise you do (no endless sessions on a treadmill) and all about the type of exercise instead.
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Chapter Three Exercise Requirements (or lack thereof)
Are you limbered up and ready to exercise? No?
Good.
You dont need to. In this chapter well talk about why.
A quick recap In Chapters 1 and 2 of this course we discussed what it is the hunter gatherer tribes were eating whilst they were losing weight.
We covered the fact that lean meat alone is not a very good source of energy for the body, but it does keep our bellies full (meaning we lose fat).
We also covered the fact it needs some supplementation to remain a well-rounded diet that is safe to do for quick weight loss.
Now were going to turn your thinking on its head and tell you not to exercise.
Thats right dont get on a treadmill. Dont go for a long, arduous cycle ride. Ever watched the Biggest Loser? Remember those gruelling workouts just before the weigh in? DEFINITELY dont do those.
Heres why: This diet is based on the weight loss seen in hunter gatherers, and as we covered in Chapter 1 they would have been doing significantly MORE exercise than you or I do on a daily basis. They had to get out and hunt for these animals (not just pick them up in the local store, having driven three blocks to get there). Then they had to butcher and prepare the food, and haul it all the way back to camp.
So? This sounds like a lot of work and we did say you dont need to exercise.
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The fact is that hunter gatherers did do a hell of a lot more than we do, but even if they sat on their backside and the bison dropped in their lap, theyd still lose weight. In fact, the entire reason this protocol works is that you will be eating a very low calorie diet. Super low.
Your body burns a certain number of calories per day, even when at rest. This covers the following: Keeping you warm (were a warm blooded species) Making you think (normally about how to lose weight) Maintaining the fluid balance in your cells Pumping blood around your body; and Digesting the food youve eaten
In fact, a full 80% of daily calorie requirements goes toward this BMR Basal Metabolic Rate.
As mentioned in Chapter 1, eating a diet high in lean protein increases the amount of calories burned simply digesting the food by up to 30%. So without so much as leaving your sofa, youre already going to be burning more calories.
Studies conclude that the hunter-gatherer tribes did burn more calories through exercise. The men out on the hunt would burn about half their calories trying to catch their food. One study showed Canadian Eskimos (hunting Caribou) using up 3,600 calories per day (compared to 1,800 normally). But...
It was only the men who hunted. The women remained at home, doing the same chores and work they conducted in the rest of the year. They only needed 1400 calories per day from their diet. Yet they also lost weight.
A typical female member of these tribes would weigh around 100lbs. She would normally need about 1400 calories per day, just to cover the BMR above (well work out your needs in Chapter 5 when we set up the diet). By only consuming lean protein, her needs shoot up to around 1600 (thats right - another 200 calories!). This is equivalent to: 15 minutes of spinning (and thats torture!) 30 minutes of jogging (and thats boring) 45 minutes of walking (where would you go?)
To eat those 1,600 calories based on a lean meat diet she would have to consume around 3 and a half pounds of lean meat per day. Unsurprisingly most found this difficult because that amount of meat leaves you full to the brim.
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So should we all ditch our gym memberships? Well, not quite. Nothing is ever that simple.
For the sake of this diet you will be consuming really low amounts of calories (thats what a quick weight loss diet involves). Most of the calories will come from protein. This in itself will be enough to create a calorie deficit and make you lose weight.
That said, doing some regular, low impact work will help if you build it into your normal routine and make it an ongoing lifestyle change. Youve heard it all before, things like: Taking the stairs rather than the elevator Walking to the local store/bus stop/work rather than driving Playing sport with the kids outside
But these things are all easy, low impact and low stress.
Another important component in weight loss is the type of weight youre losing. For the purpose of this course we have looked at the total amount of weight lost, when really we should care about the total amount of fat lost. A high protein diet will naturally cause you to lose some water weight from your muscles and liver (stored carbohydrates in these organs will be used up in around 48 hours). This will cause a rapid initial weight loss (a good few pounds), but unfortunately none of that will be the stubborn, annoying fat youre looking to shift.
When on a low calorie diet the body has the choice of using three main fuels: 1. Body fat, from your body fat (duh!) 2. Carbohydrate, from glycogen in your muscles/liver 3. Protein, from your muscles and organs (eek!) This list is ordered in terms of preference ideally we want to get rid of body fat, but not get rid of muscles (or worse organs!). The actual order in which they are used up is: 1. Carbohydrates (gone within 48 hours) 2. Fat (mobilised within 7-8 hours of your last meal) 3. Protein (usually starts to be broken down after 18+ hours of the last meal) Once the carbohydrate stores are gone, all your body has to burn is fat and protein. You want to only burn the fat. www.livingtribal.com Page 14
Women on a diet with no exercise whatsoever normally end up using energy from both fat and protein. This normally involves 75% of your energy coming from fat, and 25% of your energy coming from protein.
So what, you might say. Youre just looking to lose weight, and you dont want to be all muscular anyway. But what if we said you could eliminate that ratio completely?
After all, if you only used up fat for fuel youd finish your diet in less time. Burning protein is just pointless.
What if, rather than using 1 calorie from protein for every 3 calories from fat, we could help you burn 24 calories from fat for every 1 calorie from protein?
Youd be interested then, right?
What we can learn from Arnold Schwarzenegger If you were a ripped bodybuilder reading this youd probably care a lot more about keeping the protein in your muscles whilst getting to insanely low body fat percentages. And sure enough, in the research, theres a way to turn this on its head. Best of all, this research was conducted on overweight women rather than steroid-jacked bodybuilders.
So where does Arnie come in?
In the type of training he was involved with. The simple fact is, the best training to do on a fat loss diet is resistance weight exercises.
It isnt because lifting weights uses a lot of calories in fact, walking burns about as many calories per minute.
Its because tension on your muscles tells your body not to use protein stored there for fuel.
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Use it or lose it Its a pretty simple concept, but it has been proven time and again. By lifting weights you are able to ensure almost every calorie you burn on your diet comes from fat, and next-to-none comes from muscle.
We know you guys are probably a lot less interested in keeping muscles (or getting them to begin with) but you should still care about preventing your muscles and organs from being devoured on a diet. Luckily, this approach to losing fat prevents muscle loss:
The most protein-sparing nutrient is PROTEIN (sounds obvious, but this took a lot of research in the 1950s and 60s to demonstrate) Consuming a high-protein diet means the body does not need to consume protein from your muscles/organs Resistance weight training will make your body burn fat exclusively for fuel
So its all about the bicep curls then? No not quite. We here at Living Tribal know youre all busy people. You dont have the time to go to the gym every day. You dont have the need to go either realistically 2 sessions of resistance training per week is enough, and if you do full body routines it should only take around half an hour.
You also dont have to worry about getting jacked most women seem to think theyll suddenly start looking like Arnie if they so much as think about lifting a weight.
Type hard gainer into Google youll see a whole industry has sprung up selling skinny teenage boys a solution to their puny bodies. These kids spend a fortune on protein powders, mass gainers and try out all the latest exercise routines but still stay skinny. If you follow our advice here youll not end up like some muscle-bound beast. You will lose a lot of fat though and youll shorten the time you have to spend dieting, as it will be almost 100% fat that you lose (not muscle).
The most important exercise you can do is the squat because it uses every single muscle in the body. Make sure you go below parallel (its actually good for the knees, and recruits more muscle fibers) and make sure you progress from workout to workout by adding more and more weight to the barbell. This progressive overload enables very quick gains in muscular strength and ensures that you send the right message (keep muscles, burn fat) to your body. By simply adding squats into www.livingtribal.com Page 16

your routine (ideally weighted with a barbell, but dumbbell or cable versions are OK too) you can do 20 minutes of full-body exercise twice per week and causes an 8 fold increase in the amount of fat you burn.
If you have a gym membership then you should make the most of it learn how to squat with proper technique and get a good training programme to ensure you make proper progress. You dont have to spend a fortune on a personal trainer either you can teach yourself the basics with a good textbook, like Starting Strength and youll be well on the way in no time at all.
If you dont have a gym membership, seriously consider getting one. Whilst exercise alone wont keep you skinny, it will definitely help improve health and wellbeing, as well as create a sink for some of the calories you normally eat. From a long term weight loss perspective it will be a positive move. For the purposes of this 2 week crash diet you can probably get away with body-weight exercises if youve never done any weight lifting at all (or have had a long lay off). Bodyweight squats, lunges, push ups and chin ups (if youve got a bar/frame to hang from) are better than nothing but the best progress will be made by those following a proper programme like Starting Strength in a gym.
Chapter 3 summary: Endless cardio is not the answer to quick fat loss Only the men used to hunt (exercise), yet the women lost fat too We want to lose fat, not just lose weight 20 minutes of simple exercises spares your lean tissue; and We can force 96% of the calories burned to come from fat
In the next chapter we will look at what foods you can eat and when you can eat them. Well talk about hunger, and how to avoid it. And well look at some food combinations that will be tasty, easy to prepare, filling and cause weight loss.
P.S. Weve said it before, but this advice will only be useful if you put it to action. Start getting in the mood for this diet, make space in your social calendar for the next 2 weeks. Youll be a lot leaner at the end of it. In chapters 4 and 5 we will be laying out the exact approach you need to take advantage of this course make sure youre ready to start implementing this approach.
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Chapter Four What you can Eat on the Diet
How hungry are you? Hungry enough to learn what youll be eating over the coming 2 weeks? I hope so.
So now we get to put some meat on the bones of this diet (pun intended sorry). We learn what foods we can eat based on what the tribes were eating in spring time. We also look at the kinds of vegetables we recommend, some ideas about dairy options and a little bit about the type of meal you should cook to maximise the taste and minimise the hunger.
You may be scared witless by cooking. You might not be used to doing anything more than warming up a ready meal in the microwave. Your idea of cooking may be calling the pizza shop down the block. Dont worry we can help here too. This isnt going to be a recipe book (we dont have the time or space), but it will be a quick primer on cooking techniques that are quick, easy and filling.
If you are one of the people that cant cook, the simple act of preparing a few meals at home could be the turning point in your weight loss journey. Youll probably also save a lot of money over packaged food from the supermarket. Knowing how to make your own healthy, filling and tasty food options can be enough to prevent weight gain in the future. So pay attention!
What did the tribes have to eat during Spring? We know the Native American Tribes of the Northwestern Plains were often forced to eat nothing but large portions of lean meat in spring. We also know that were going to copy their diet (where practical) for the following: Quick weight loss Full stomachs Preferential loss of fat (not lean mass)
But how lean should we be looking at? Luckily some research has been done into this area, and can provide us guidelines.
When looking at three species (Moose, Bison and Caribou) the ranges are as follows: Bison: 2-5% fat Moose: 1-1.5% fat Caribou: 1-2.5% fat
These are the body fat percentages of various parts of the animal taken at their leanest time of year (spring). www.livingtribal.com Page 18
If we want to compare that to the real world, we have to look for meat and fish that will fall into the same fat percentages. Some examples:
Lean beef; e.g. o A striploin with the fat trimmed o Very lean ground beef (<5% fat) o Stir fry beef slices o Rump (fat trimmed) Poultry: e.g. o Skinless chicken breast o Skinless turkey breast o Ground chicken/turkey meat (<5% fat) Pork; e.g. o Pork tenderloin o Pork chops, fat trimmed o Ground pork (<5% fat) Fish skinless (most white fish); e.g. o Cod o Haddock o Tilapia o Shark o Sea-Bass o Flat fish (sole, plaice, John Dory, Turbot etc) Game o Lean cuts of venison, bison, moose (as you might expect thats what these tribal guys ate!) o Rabbit (skinless) Shellfish o Lobster o Crab o Prawn/Shrimp o Mussels/Oysters/Clams
Unfortunately the fat is where the flavour is, so youll have to compromise somewhat on taste across the 2 weeks youre on this diet. You will find yourself craving the fattier parts of meat after a while dont worry, this is perfectly natural (even for people who normally hate fat).
As we mentioned in Chapter 2 youre also going to be eating some vegetables on this diet. There are five main reasons for this: 1. Eating 6+ lbs of meat is impractical in the modern world, given the high price of meat www.livingtribal.com Page 19

2. If were removing meat we need to replace it with something bulky, filling and healthy (and also very low cal) 3. There are plenty of micronutrients in vegetables that are good for your health (can you honestly say you were eating enough vegetables before?) 4. This builds a good long term habit (important for ongoing weight loss and management) 5. The fiber in your vegetables helps keeping your bowels regular
But which vegetables can we eat? Obviously theres no sense replacing lean meat with potatoes (including the sweet ones), corn and carrots as these are all too high in starch. What were looking for is bulky, chewy, calorie free vegetables that help pack out your stomach and keep you full all day long. Some of the better choices are as follows:
Lettuce and cabbage (all varieties, including Chinese greens like Kai Lan and Bok Choi, and similar brassica like Sprouts) Tomatoes Cauliflower/Broccoli Onions, garlic and ginger (for flavour this diet wont be featuring in the Michelin guide any time soon) Radishes Celery Mushrooms Zucchini/Courgette/Marrow Spinach Green beans (the stringy ones) Sugar snap/snow peas (but not loose peas) Beansprouts Peppers (bell red, yellow and green, as well as chilli peppers)
Of course, this list isnt exhaustive and there are many others that you could choose. If youre about to go shopping and want to write a list then Id go and google the vegetable, and check how many carbohydrates is has per 100g if its less than 5g of carbs you should be fine.
Good resources for checking nutritions are: www.calorieking.com http://nutritiondata.self.com www.thecaloriecounter.com
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You should salt your food liberally whilst on this diet. This diet will make you lose water weight (and salt with it) and its a good idea to get a bit more. You wont mind this, because unfortunately a lot of the meals will be a bit boring, so salt will help with the flavour.
You should also get to know your spice cupboard. Everything from plain old pepper to a nice jerk seasoning this will really spice up your food across these 2 weeks. Of course the Indian tribes wouldnt have been doing this but Im trying to find a way to emulate their diet without being too much like a regular boring diet. Leafy herbs are fine too (anything from basil to rosemary and chives).
From a condiment perspective youll have to be a bit careful. Eating salads every day would get dull especially if you normally drown your leaves under a gallon of dressing. Some freebies: Lemon/lime juice Vinegar Soy sauce Salsa Mustard (all varieties) Hot/Chilli sauce (check it has less than 5g of carbs per 100g)
Again youre trying to emulate the tribes of the North Western US in Spring. Whilst you will want to add something to spice up your food, dont drown the dinner in sauce or youll not see the desired results.
As far as drinks are concerned youre looking at anything calorie free. So: Water (you can add lemon/lime juice if you really dont like it plain) Diet soda (wed normally suggest you avoid diet drinks, but theyre fine for this 2 weeks) Black coffee/tea no sugar (use an artificial sweetener if required) Green tea (many suggest it has additional benefits for fat loss, but probably not in the quantity youd be able to drink) Bouillon/stock (youre probably not going to drink it, but you may want to make a stock)
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So what about meal suggestions? Most people looking at the ingredient list above think theyre just going to be eating grilled meat and salad for 2 weeks. Unsurprisingly, that doesnt excite anyone. Weve done this a good few times now and have come up with some creative ideas to make dinner more fun.
The first to mention is soup. Studies have shown that soups keep you full (because they stay in the stomach) longer than the equivalent amount of meat/vegetable and water drunk separately. This is also an extremely popular way for a wide range of tribes to get the most from their foods often boiling releases the flavour, softens tough meat (and some of the leaner cuts are the toughest), and requires little effort to make a tasty meal.
This isnt meant to be a recipe book, but heres an idea: One pint chicken stock 6 ounces lean meat, diced (the exact size is irrelevant) One stalk of celery, chopped finely One onion, chopped finely Three bulbs garlic, minced One small chilli, diced Thumb-sized piece of ginger, diced One teaspoon salt Four tablespoons soy sauce Black pepper (to taste) Four hand-sized leaves of cabbage, shredded A handful of coriander leaves, chopped One lime, juiced
To cook this all you do is pour the stock and lime juice into a pan and get it boiling. Put the meat, celery, onion, garlic, chilli, ginger, salt, soy sauce and black pepper into the pot and boil for 15-20 minutes. Then add the cabbage and boil for another 3 minutes. Finally put the coriander leaves in just a few moments before serving in a bowl.
This kind of dinner/lunch is so easy to make. It can be put into a Tupperware bowl and re-heated at work. And you can pretty much add any vegetable (from the above list) to the pot.
Another great choice to make is the stir-fry. For this we suggest that you use kitchen paper to wipe the wok/frying pan with oil leave a very thin film of oil on the pan. Its not enough to add calories, but it is enough to stop things sticking. Take the list of ingredients above and put them into the pan www.livingtribal.com Page 22

in order of their size (biggest chunks go in first). Add a new ingredient every minute until youre out of dry ingredients, then squeeze the lime over the top, splash in the soy sauce and mix in the chopped coriander (you dont need the chicken stock for this recipe). What youll have is a tasty, crunchy and filling dinner which is extremely low in calories.
Even a ten year old could make these dishes so dont be afraid of your kitchen.
We hope youre excited by these dishes. This is a quick weight loss diet so you were never going to be eating truffles, chocolate cake and biscuits, but these quick and easy meals are tasty, and you wont go starving. Weve found many of them are great meals when were not on a diet eating a healthy, filling dinner that ensures you dont go snacking late at night.
In the next chapter were going to show you how to set this diet up for you personally. Theres going to be a bit of math involved, but nothing a fifth grader would struggle with. By the end of the next chapter youll know exactly what you need to eat.
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Chapter Five Setting the Diet up For the Individual
This chapter sets the diet up for you. Actually, its going to be quite a lengthy piece here, so well split the recommendations over 2 chapters so you get a proper, detailed description of what this diet means for you personally.
This is great because normally you pay a personal trainer or dietician to set this sort of thing up for you. A little secret is they normally just use a standard template anyway. This means youre getting the same recommendation as the person before you, and the same recommendation the person after you gets too. What we will do here is suggest a tailored approach for each individual (after all we know our tribe is full of unique, charming types who dont want to fit in a standard bucket).
So go grab a pen and a piece of paper. You wont have any difficult calculations to do, but you might want to write things down as you go along. Got one? Great, lets get started.
How much should I eat? A key part of any diet is regulating how much you eat. Unfortunately we humans are pretty bad at estimating our calorie intake. When presented with a buffet and told to eat as much as you like, we tend to think it reads eat as much as you can. Science backs this up and also shows that people vastly under-estimate the number of calories theyve consumed in these situations.
The tool were using in this dietary approach to regulate your calorie intake is lean meat (protein). By making you eat the bulk of your calories in this type of food you will: 1. Remain full across the day 2. Preserve lean mass, whilst targeting fat; and 3. Struggle to eat your full meals (because youre full up) That said, you are all precious and unique snowflakes, and we need to set this up specifically for you. A 250 lb bodybuilder preparing for a show needs to eat more than a 120lb woman trying to fit into her wedding dress. That much should be obvious.
The amount of protein, and therefore the amount of meat youre going to eat will depend on your size.
Specifically, it will depend on your Lean Body Mass. Whilst your fat cells do have some impact on the number of calories your body needs on a day-to-day basis, this is very small. Its really the lean tissue like your muscles and organs (and digestion) that use the bulk of your resting calories. www.livingtribal.com Page 24
What does that mean? In practice it means that a 300lb woman who is 33% body fat has only 200lbs of lean body mass (thats still quite a lot). Her body fat alone weighs 100lbs, yet contributes virtually nothing to her daily calorie requirements.
So she needs to eat a diet that reflects her real size the 200lbs of lean mass, not the 300lbs she sees in the mirror.
In order to estimate your body fat percentage youll need a tool for the job. There are many different options here (from the crappy Tanita scale approach right through to using X-rays and expensive laboratory equipment). Realistically none of them are very accurate (even the X-ray method has up to 3% error) but they are useful so you know your enemy. Tanita Scales tend to be the worst estimate, but are the easiest to use (just stand on them and let the scales do the calculations). My favoured approach is the rope and choke method employed by the US Navy you need a measuring tape for this one. Click here for a free calculator that will enable you to use this approach accurately.
Whatever approach you use, be sure to do it consistently. If youre using Tanita scales, use them at the same time of the day in the same level of hydration. Dont keep getting on them every five minutes until you get the answer youre looking for.
Using body fat percentages You should now have a rough idea what your body fat percentage is. This number isnt something to get too hung up on. Dont use it like many people use their weight. Its not another number to obsess about. Its just a useful tool for us to set up your dietary intake.
Jump on the scale and write down the number here: _______ (take any value, not the lowest one you get in a 24 hour period). We will call this YOUR WEIGHT
You should already know what approximate percentage body fat you have.
Write that here:______ www.livingtribal.com Page 25
We will call this FAT LEVEL.
Now for the interesting bit, how much body fat are YOU carrying?
So, if you were 200lbs, and 25% body fat the sum would be: 200x25 (answer 5000), divided by 100 (answer 50) so youre carrying 50lbs of body fat. Which makes sense, as 50 is a quarter of 200.
If you were 300lbs and 30% body fat, it would be: 300 x 30 (answer 9000), divided by 100 (answer 90) youd be carrying 90 lbs of body fat.
If youre 150 lbs and 20% body fat, it would be 150 x 20 (answer 3000), divided by 100 (answer 30) 30 lbs of body fat.
And so on. You should get the idea by now.
Well call this number YOUR FAT
What does this tell us? Well, first and foremost youre probably a bit horrified when you think just how much fat youre carrying.
If you imagine that amount of fat in a bucket, or several buckets, youd never eat it. Not in a million years. But you have eaten that amount of calories in the past. Thats how it got into your body through your mouth. Think about that next time you crave a chocolate bar, or a donut.
Secondly, we can use it to find out your Lean Body Mass:
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Lean Body Mass = YOUR WEIGHT minus YOUR FAT
In our above examples: 200 lbs at 25% body fat 200lbs minus 50lbs = 150lbs Lean Body Mass
300lbs at 30% body fat 300lbs minus 90lbs = 210 lbs Lean Body Mass
150lbs at 20% body fat 150lbs minus 30lbs = 120lbs Lean Body Mass
Again your lean body mass is whats left when we scrape away all the fat just your bones, organs, connective tissue and muscle. This is the part of your body thats burning calories on a day-to-day basis. This is what well use to calculate your dietary needs.
How much can I eat? This is where we rely on bodybuilding for safe guidelines of the amount of protein to consume per day. We recommend you eat 1g of protein per lb of Lean Body Mass. I appreciate those of you living in North America wont like the mixed units (no-one does), but this ratio has been used successfully by contest bodybuilders. If its good enough for them, its good enough for us.
Anyone wanting a tool to convert grams to ounces (or vice versa) should use this online tool here: http://www.metric-conversions.org/weight-conversion.htm
Ill let this sink in with some examples in a moment.
We arent trying to be martyrs here, and we arent trying to be perfect every day. So before we get to the examples below, just realise that a few grams either side of this recommendation wont matter a bit.
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This is important for long term weight maintenance dont think youve got to be perfect. It shouldnt be too tough to get this right for 14 days straight. But if you mess up one day, forget about it. Just pick up where you left off.
With that warning dropped in, lets look at what this means in the real world. Because we arent trying to be perfect, were going to assume that whatever meat youre eating is 25% protein (its not a bad guess for most meats). So that means for every 100grams of meat, you get 25 grams of protein (sorry weve had to dive into metric for the non-metric amongst us, thats about 3.5oz of meat giving you just under 1oz of protein). This is about the amount of meat that would fit into the palm of your hand. So if you dont want to do any math at all, you can estimate the amounts you eat by eye (just be careful its easy to get it wrong). Read the labels if youre unsure.
This means you can take the number of grams of protein you need per day (which is the same number of lbs of lean body mass you have) and multiply by 4 to get your meat requirements (in grams).
In our above examples: 200 lbs at 25% body fat 200lbs minus 50lbs = 150lbs Lean Body Mass = 150 grams of protein PER DAY 150 x 4 = 700 grams of meat per day (24oz, or about a pound and a half)
300lbs at 30% body fat 300lbs minus 90lbs = 210 lbs Lean Body Mass = 210 grams of protein PER DAY 210 x4 = 840 grams of lean meat per day (29oz, 1.85lbs)
150lbs at 20% body fat 150lbs minus 30lbs = 120lbs Lean Body Mass = 120 grams of protein PER DAY 120 x 4 = 480 grams of lean meat per day (17oz, 1.1 lbs)
For those that want to convert - 1oz is about 29 grams. If you get stuck, just use the calculator.
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Some of you are probably already wondering how youll eat that much meat in a day.
What about the vegetables? Theoretically speaking, the type of vegetables we outlined for your meals in the last chapter ought to be almost free.
This means you should be able to eat as many as you like, and still see weight loss.
That said, some of the lighter members of our tribe will NOT want to eat significantly large portions of vegetables, as it will dramatically reduce your weight loss on the program.
Some general rules of thumb: If your LEAN BODY MASS is over 150lbs, you can eat as many vegetables as you like (from the list in chapter 4) whilst on this diet. Make about a quarter of your plate vegetables.
If your LEAN BODY MASS is between 100lbs and 150lbs, you should limit yourself to a small cup of vegetables per meal (think a tall latte sized cup from Starbucks just dont go and drink one)
If your LEAN BODY MASS is under 100lbs you should have a small cup of vegetables (as per the above) once per day. You should also seriously question whether you need a rapid fat loss approach at all.
Wheres my cheese? Aha, yes, we did say you should eat some dairy products too. As a general rule of thumb you want to eat enough to get the benefits of dairy (assists in fat loss, full of calcium, adds taste), without the drawbacks (full of fat and carbohydrates).
The best choice for this diet is fat free cheese, and fat free cottage cheese. Buffalo mozzarella is a good choice. We personally hate the taste of cottage cheese, but that might make it a better choice, as youre really not likely to over-eat it. We recommend you eat 1oz of fat free cheese (29g) per 100lbs of Lean Body Mass. No-one should be eating more than 2oz of the stuff per day.
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In the next chapter well wrap all this together with some recommendations on meal timing, and give some examples for our three fictitious dieters above. As you will see, this diet is very simple, but sometimes the simplest things are the best.
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Chapter Six Meal Timing Ideas for Accelerated Fat Loss
In the last chapter you learned the exact amount of food youre going to be consuming whilst on the diet. Hopefully the math wasnt too hard, and that most of you followed through.
In this chapter were going to take a look at when youre eating. This has key implications for weight loss, as well as for long term adherence to a dietary protocol, so pay attention!
Were also going to cover some special treats for you a planned break in the diet that will help boost the amount of fat you lose.
Eat breakfast and lose fat! Or so were told.
Lots of studies back this up pointing to the fact that people who skip breakfast are fatter, less healthy and unhappier than those who get a full morning meal.
But is that the real truth?
As with all these things, theres more to this than meets the eye. You might be one of those people that routinely avoids breakfast, claiming you have no time to make it, or because you hit snooze on the alarm clock one time too many... then you grab a quick bite or a strong latte before you hit the office and push through until lunch.
IF you are one of those people, you are more likely to be overweight.
The simple fact is, people who skip breakfast tend to have a poor relationship with food. They tend to be the sorts of people who dont plan meals. They tend to be the sort of person who grabs something on the way to work rather than makes something at home.
We need to break that habit if you want to lose weight in the long term.
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So I should be eating breakfast then? Not necessarily.
If you are one of the people that grabs food on the go, you probably do over-eat a lot of calories that way. Sodas and coffees and bagels and donuts. Whatever is handy, wrapped in a flashy packet and available in the store will get eaten IF YOURE HUNGRY.
The key here is hunger and how to control it.
Certainly a good portion of you would do well to plan your meals in advance. Get up ten minutes earlier, and make yourself some breakfast. If you eat something filling and healthy before you leave the house, youre less likely to binge on donuts and crap at the local coffee shop before work. If you hate mornings, make something the night before that you can eat cold, or warm up in the microwave.
Building the habit of planning your meals is a very effective, long term mechanism to keep your weight down. If you choose a protein rich first meal of the day youll find it easier to stick to your diet (as we mentioned before, protein makes you full and stops you snacking later in the day).
But heres the juice your first meal doesnt have to be breakfast. In recent years there has been an upswing in a dietary protocol called Intermittent Fasting (IF). Essentially it involves taking planned periods in your day (or week) and deliberately choosing to consume NO CALORIES.
If you think Ive totally lost the plot, please bear with me and read on.
Many paleo diet websites have been pushing the idea it makes a nice little fireside story that our hunter/gatherer ancestors never knew when theyd catch their next meal. As such we evolved to cope best with periods of fast and periods of feasting. Whilst it sounds nice, its not really backed up by looking at any of the current hunter gatherer tribes living today.
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That doesnt make the Intermittent Fasting approach any less powerful.
Turning to the bodybuilding community again (after all, theyre the only ones with obscenely low body fat percentages) we find theyre now adopting this Intermittent Fasting approach too. Dieting to single-digit body fat levels is extremely hard work yet many in the bodybuilding community are now realising the power of Intermittent Fasting to shift the stubborn body fat.
The scientific community is gradually falling in line too. Studies have shown that Intermittent Fasting is a powerful tool to improve insulin sensitivity, deliver better blood lipid profiles, reduced response to oxidative stress and may even protect against Parkinsons and Alzheimers Diseases. Powerful stuff!
There are significant benefits to using intermittent fasting to help with your weight loss: 1. 2. 3. 4. 5. Improve long term diet adherence Lower levels of hunger Improve insulin resistance (great news for the obese!) Better response to fitness training Increase metabolism during the fast (lose that stubborn fat!)
The exact details are way beyond the scope of this e-course, but those who are interested should buy Brad Pilons Eat-Stop-Eat. He spends nearly 200 pages telling you the minute detail of what happens in your body when you choose to fast. He deals with how this approach boosts Human Growth Hormone naturally, why it is so effective at improving your blood lipid profiles and the real reason why insulin resistance can become a thing of the past. The Eat-Stop-Eat approach could also be a really good choice for long term weight maintenance ensuring you stay in the lean condition well get you in with this rapid fat loss diet. Check it out. One word of warning - his sales page is awful (it took me a good month to convince myself to buy the product), and ultimately hes only telling you what were saying here deliberately choose to fast for a period of time (up to 24 hours) and youll lose fat. That said, his book is perfect for anyone whos worried about this approach, or who thinks it will somehow ruin their metabolism. Go buy the book if youre at all sceptical of this as an approach to weight loss.
If youre worried about feeling hungry dont. That goes away after a few fasts, as a result of the hormone ghrelin. Brad covers all that in his book (and doesnt continue with his yellow-highlightersales-page-approach either...)
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Putting it to action Brad recommends two 24 hour fasts per week as part of his plan. Weve tried that here at Living Tribal, and were not so sure. We prefer to fast on a daily basis. Our preferred approach is to go with a 16 hour fast, followed by an 8 hour feed, every single day. This is the same approach that Martin Berkhan pioneered on Leangains, and it works.
Why not follow the Eat-Stop-Eat schedule? Because we believe daily fasting is more flexible and easier to fit into your daily routine. The ghrelin hormonal response also makes fasting easier if you do it more often (at the same time of every day). If youre one of the people that normally doesnt eat breakfast GOOD NEWS now you can continue that approach and tell everyone you planned not to have anything to eat.
You might even want to try a 16 hour fast tomorrow, before you put the diet into practice for real. Even if you choose NOT to use this method whilst running the Rapid Weight Loss diet, fasting for a short period of time is useful. It helps you understand your own relationship with food, and uncover some of the reasons why you got fat in the first place.
Some of the psychological benefits of fasting: You find out exactly what triggers you to eat You learn what hunger really is You enforce discipline into your life You take back control of what youre eating.
When I first fasted, I did so for 24 hours on a Tuesday. Skipping breakfast was the easy part. Skipping lunch wasnt so hard either. You know what was hardest?
Skipping all the snacks, cakes, sugary drinks and other candy that we eat on a daily basis.
Try it. Youll be amazed how many opportunities there are on a daily basis for you to eat. You probably dont even notice them at the moment. When youre fasting, you have to say no to these treats. This makes you notice them.
This one tip alone could help you avoid several pounds of weight gain per year.
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If you want the details of why it works so well youll have to buy Brads book. He has written an awfully large amount on a subject as simple as stop eating. Click here to grab a copy.
How would it work on our diet? Great question. We would suggest fasting overnight, and skipping breakfast. You will do this every single day. Its worth fasting before you start this diet so you can get used to it and work out whether the approach will work for you.
In practice you may eat your dinner at 8pm. Youd then stop consuming all calories until lunch the following day, taken at midday. Youre then free to fit all the remaining eating in between midday and 8pm, then fast again until noon the following day.
Women reading this book may want to fast for a slightly shorter duration. 14 hours seems to be optimal for a woman to adhere to the fast, whereas men can go slightly longer without getting too hungry.
Whilst on your fast you can continue to drink diet soda, black tea and coffee, water (even with a squeeze of lime/lemon) and green tea.
Consume no other calories during the fast.
You might find this hard to begin with, but given youre on a rapid weight loss diet you should expect some hardship, and you can stop after two weeks. What you will notice is that it becomes significantly harder to consume your allocated protein and vegetables in the 8 hour window. All that meat and vegetable is quite bulky, and very difficult to digest in 8 hours.
By adopting the 16 hours fast, 8 hours feed approach you make it harder to consume your daily calorie intake. Think about that for a second and realise how powerful this one approach could be for your ongoing weight management.
Even if youre eating crap, youve only got 8 hours to eat it in. We dont want you to go back to the ways that made you fat to begin with. But if you take nothing else away from this course at all, the IF approach could at least slow your weight gain.
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In our examples from the previous chapter: 200 lbs at 25% body fat 200lbs minus 50lbs = 150lbs Lean Body Mass = 150 grams of protein PER DAY 150 x 4 = 700 grams of meat per day (24oz, or about a pound and a half) Meal One (Midday 1pm) 350grams (12oz) meat plus one small cup of vegetables Meal Two (7-8pm) 350grams (12oz) meat plus one small cup of vegetables 8pm midday the following day (fast) 300lbs at 30% body fat 300lbs minus 90lbs = 210 lbs Lean Body Mass = 210 grams of protein PER DAY 210 x4 = 840 grams of lean meat per day (29oz, 1.85lbs) Meal One (Midday 1pm) 350grams (12oz) meat plus free-flow vegetables Snack (4pm) 140 grams (5oz) beef jerky Meal Two (7-8pm) 350grams (12oz) meat plus free-flow vegetables 8pm midday the following day (fast)
150lbs at 20% body fat 150lbs minus 30lbs = 120lbs Lean Body Mass = 120 grams of protein PER DAY 120 x 4 = 480 grams of lean meat per day (17oz, 1.1 lbs) Meal One (Midday 1pm) 240grams (8.5oz) meat plus one small cup vegetables Meal Two (7-8pm) 240grams (8.5oz) meat plus one small cup vegetables 8pm midday the following day (fast)
Of course you dont have to fast at these times. You might prefer to eat breakfast and lunch and fast through until the following morning. Or you might break the fast at 1pm, or later.
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You also dont have to be rigid about the timing flexibility is KEY in long term weight management, so please just go with the flow. Try to last 16 hours where you can. Dont beat yourself up if you cant. Just make sure you break the fast with a planned meal not a quick stop in Burger King.
Do I have to fast? No of course not. Some people arent built for it, and some just wont like it. Youll know pretty quickly if the approach will suit you just give it a go and see how you get on.
Women seem to struggle more than men as mentioned above, the women should make the fast slightly shorter (although fasting for less than 12 hours doesnt really count).
If you choose not to fast, be aware that youll be eating smaller portions, and therefore youll be a little hungrier than those that are fasting. It might sound crazy, but your hunger really will be lower if you follow this fasting approach whilst on this diet.
What about eating out? This is the biggest challenge of most diets. Everyone likes to go out, and no-one wants to turn down a good time just for the sake of a diet. Luckily on this diet you can go out and eat. You can even go to a fast food outlet if you have to....
Some strategies: Obviously the healthier the food outlet, the better your chances. Most places will cater to these meals though they are just meat and vegetables after all.
Best options: Western Food Outlet (Italian, French, steakhouse etc) o Grilled meat (fat removed), side salad (no dressing) or steamed vegetables Indian Cuisine o Tandoori chicken/prawns/fish (plus side salad) Oriental cuisine o Best avoided whilst its a great choice for home cooking, you cant control the amount of oil or sauce theyre using in a restaurant. Soups are the best choice, but will have more fat than you expect Take-out joint
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o Chicken burger chuck away the bread roll, and hey presto its grilled chicken and salad (often these places offer salad choices too)
As a rough guide, a piece of meat that fits into the palm of your hand is about 100g, or 3.5oz. If you know youre going out for a meal you should try and consume as much of your protein requirement at home/at lunch on that day. This has two benefits you definitely get enough protein, and you reduce hunger (and the chances of a slip-up) when youre eating out.
Take a break! And heres the present we promised you. In the middle of your diet, were going to insert a planned break.
This doesnt mean you should book yourself into the all you can eat pizza buffet. Dont suddenly down four buckets of Ben and Jerrys. This might be a break, but the calories still count. It acts as a psychological and metabolic boost half way through.
The best choice of food here is high carbohydrates. Your body will be craving fat, but carbs are better to boost the metabolism further, and to re-fill muscle and liver glycogen stores.
We would still suggest you use Intermittent Fasting on this day, and you eat a normal break-fast meal so high protein and lots of vegetables. Once youve eaten that meal youre free to eat whatever you want for the rest of the day.
Ideally this will mean youre going to eat a normal meal, and a higher carb dinner.
If youve been craving some chocolate, todays the day to eat it. If you want a donut go ahead. Maybe youre going to have a meal out with your family fine.
Just dont waste the hard work of the previous week!
Be sensible about what you choose on this day. Have a portion of fries with your dinner. Have a burger if thats what you want. Even a pizza wont be so bad.
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Do not go to an all you can eat buffet and try to bankrupt the owner.
This approach works it provides a break to help you stay sane in an otherwise boring diet. But if you eat bucket loads of Hagen Dazs Ice cream and wonder why you didnt lose weight dont blame us.
Quick point of note. Before we leave this topic, you should be aware that the cheat day will cause immediate weight gain.
Most of this is water weight, and it comes from adding in carbohydrates to the diet. It is unavoidable, and it certainly isnt fat. Use a tape measure to check your waistline before and after (more on this in the next chapter) and youll be sure the fat is still coming off.
If you arent comfortable with seeing this water weight gain during the rapid weight loss diet, dont do the cheat day. Just remember youll gain the water weight back again at the end of the diet anyway its an unavoidable consequence of adding back carbohydrates. It wasnt fat youd lost, and you shouldnt be upset when it comes back.
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Chapter Seven Put this into ACTION!
In this chapter were going to cover a few of the laundry list items which didnt fit into the rest of the course. In many ways what well say here is more important than anything covered in chapters 1-6.
This is because you need to take action if you ever want to lose the weight.
Were going to show you how to get motivated and keep that motivation across the two weeks of quick weight loss. Were also going to show you why this kick-start diet will help your long term weight loss goals. Ready?
Actions speak louder than words The most important thing to realise here is that you are now in a position where you can lose up to 15lbs in the next two weeks, with 10 of those pounds coming from unsightly, uncomfortable body fat stores.
Think about that. 10lbs of fat.
Its like melting 10 blocks of butter right off your ass cheeks.
Youve read the guide, you have the information.
Now its up to YOU to put this into action.
If youre still unsure whether this diet will work try it.
If youre really obese, there really is nothing to lose from putting these ideas into action. What we have told you to eat is going to be significantly healthier than your regular diet.
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In the words of Nike: Just do it!
Measuring Progress The first thing to note here is that people spend far too long worrying about their weight. And they spend far too little time worrying about the consequences of being fat.
For the purposes of measuring progress on this diet you need three tools: 1. An accurate set of weighing scales 2. A tape measure 3. A mirror and digital camera
Heres what youll do: Weighing Scales OK, so everyone has a set of these. You probably get on them at least once a day. Youre probably dead pleased after youve been to the toilet and lost half a pound.
Weighing scales are the worst choice of tool for measuring long-term progress. Especially for women.
The simple fact is that your weight moves up and down throughout the day depending on a whole range of variables. Eat breakfast your weight goes up. Go to the toilet weight goes down.
For women there are even more confounding factors water retention and fluid balance across the menstrual cycle. The only accurate use of a set of scales is to weigh yourself on the same day each month, at the same point in your menstrual cycle. For this 2 week diet this is obviously not going to be an option.
As such you really should learn to ignore the scales. They dont matter. Your weight can go up, or go down its your fat that matters.
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Still, we cant stop you using your scales during this approach. So write down your weight on day 1, then keep a track on it throughout the diet. Make sure you weigh yourself at the same time each day (preferably before your first meal).
Youll notice a quick weight loss in the first few days. Most of this will be water weight as the carbohydrate stores in your muscles and liver are used up.
Youll notice a quick weight gain if you use a cheat day (you should still do this, as the weight is just water).
And across the 2 weeks that will amount to about 15lbs of weight loss if you do this right, with most of it being fat.
A tape measure The tape measure is a fantastic tool for measuring fat loss. Whilst your weight can fluctuate up and down on a daily basis, your body shape tells a different story.
Sure, you might notice increases some days due to water retention (usually changing your salt intake does this). But over the long term you want to see your measurements drop.
Where to measure? You should pick a fatty area thats easy to reach, and easy to get right each and every time you measure.
This is important because you want to be sure youre comparing like with like.
Personally we prefer to go with the belly. Run the tape measure around your back and in front of your belly button (that wont move).
Relax your stomach, and take a measurement with the tape when its tight against the flesh (but not cutting into it).
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Now tense your stomach muscles and repeat the same measurement.
Why do both?
When were losing fat there are two different types to care about: Subcutaneous fat Visceral fat
Subcutaneous fat is the stuff you pinch (or grab), that hangs off your belly, sits around your thighs and creates those lovely bingo wings.
Visceral fat is hidden fat and you can think of it like an Iceberg.
If the subcutaneous fat can be seen and looks bad, but the visceral fat is the great big lump underneath thats going to cause the damage.
We will be losing both types of fat on this diet. Unfortunately theres no way of finding out which so take both measurements and youll see fat loss regardless of the type of fat youre losing.
A mirror and digital camera You may well hate seeing yourself without clothes on. And the last thing you want is a naked photo of yourself going around the internet for everyone to see.
Dont worry we wont be asking you to post these up online. But you DO have to take some shots in your underwear.
*** Just a quick health-check here if youre going to take these photos, make sure its YOUR camera you take them with. Dont use the family camera, in case your kids take it out and surprise their friends with photos of mum in the nude. Take the photos and store them somewhere safe these are just for you ***
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Why is this so important? The first thing to think about is how this made you feel. Were you horrified by the idea of taking the photos? If so, you really need to take them. You have to look at yourself, with an open, honest and critical mind. See your flaws. See the ugly, fat, unsightly parts you want to hide. Be ashamed of how you look.
Theres nothing wrong with that.
Now were going to do something about it using this diet well melt those 14 pats of butter right off the person you see in these photos.
The reason to take the photos is that they will prove to you what a change this diet makes. At the end of the two weeks youll be able to take some more this time 20lbs lighter. Take 2 shots one looking from the front, and one side-on. You can even suck your belly in whilst you take them if you like. You can also use them as motivation look at the photo every time you want to break the diet. Look at the photo in the morning when you wake, to get the discipline to help you through the day.
Then look at the photo you take after 14 days and feel proud of your achievements.
Wrapping up Obviously we wont change the world in 14 days. We cant do this diet for you. We cant watch over you whilst you eat. We cant cook your dinners (sorry about that). We cant even promise youll keep the weight off (although well try and help you).
But if you give this diet your all, you follow our instructions to the letter AND you monitor your progress as weve shown YOU WILL SEE A DRAMATIC WEIGHT LOSS.
Weve invested a lot of time and effort writing this course, putting this information in a place you can find it and grabbing your attention long enough to teach you what we know. Please dont waste that go and put this to action. Start tomorrow and let us know how you get on!
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What next? As we said at the start of this book, you shouldnt do this for more than 2 weeks at a time. The Native Americans who this diet is based upon would only have a few weeks in spring until the grass came back out and their prey animals could fatten themselves back up again. Rapid weight loss is great to kick start a diet, its great to finish off a diet, but it isnt sustainable over the long term.
So you have choices: Go back to eating what you ate before Incorporate some of the changes youve made into your current diet Find a long-term weight management solution
If you take the first option, youre likely to end up fat again. If you normally over eat (even just slightly each day) youll gradually get fatter. It will probably take you longer than 2 weeks to pack on 10lbs, but youll get there in the end.
You might not care about this either. Maybe you just wanted to look good on your wedding day. Maybe it was for the beach holiday, and the rest of the year you want to stay fat. Not everyone wants to stay thin, some people are happy to have given up on their looks. Maybe youll use this quick weight loss tool every year or so whenever you need to get back in shape.
Similarly you could take what youve learned here and start to make better food choices from now on. Maybe you could incorporate some low carb, low fat meals into your weekly routine. These meals are filling and can be tasty, and you might only need to swap some of your higher-calorie treats with this kind of eating to make ongoing progress.
Maybe fasting is the next big thing for you. Hopefully you really enjoyed it, and the practice pays off for you. Ive fasted every day for the past few years now I cant ever see myself going back to eating breakfast, and it keeps me lean year round. Eat-stop-eat could be the best choice for simply maintaining your lower body weight.
Or maybe you want a long term diet solution to keep the fat off and enable you to build and maintain lean body mass year round? You might be happy with your skinnier frame, yet keen to put some muscles on your body at the same time. Maybe you want a method that combines the powerful and quick fat loss youve achieved on this course with the ability to keep up the rapid fat www.livingtribal.com Page 45

loss over the course of many months? If you identify with this set of statements then you should check out Lean Mass Gains Made Easy a 97 page e-book and spreadsheet combination that teaches you how to lose weight AND gain muscle simultaneously. Theres a calculator included that will provide the right macronutrient combinations for you personally, then set the ratios up for each and every meal. Even if you dont want to build muscle, the fat loss protocol will have you losing 34lbs of fat per week, without starving yourself, and can be kept up indefinitely (unlike this rapid fat loss approach). Check out this book by clicking here.
Whatever you choose to do, good luck with your ongoing progress! This book is provided free of charge. Please send it on to any friends you have who could benefit from this approach. Share the word why not go and tweet the link to the book to your following, or maybe go on Digg or Reddit or Stumbleupon and spread this further? Put up the download link on your facebook page, or even feel free to email this pdf copy to your friends and family if you like I just ask that you dont change or modify the text in any way prior to distribution (or charge anyone else for this information keep it free!).
Thanks for reading!
Neil.
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