1 1,600 calories per day is considered generous by today’s “eat less” advocates.

2 This explains why starvation diets DO cause weight loss in the short term. Since about 50 percent of the typical diet comes from inSANE low-quality calories, eating less of that diet will cause weight loss, but only until you get sick and tired of being sick and tired thanks to disordered eating and starvation dieting.

3 Fish and meat are high in water? Thirsty… Eat a steak? Yes… sort of. Look no further than jerky. Beef, turkey, and salmon jerky are those foods with the water removed. Beef, turkey, and salmon are mostly water by weight, and that’s why their jerky brethren are so much smaller and lighter.

4 These factor in that protein and fat are essential while sugar is not. More on that later.

5 This includes the trendy grain quinoa. For example, say you want more protein in your lunch and can choose between quinoa salad and tuna salad. Calorie for calorie, tuna contains six times more protein than quinoa. This means you would need to eat 6 servings of quinoa salad to get the same amount of protein you’d get in 1 serving of tuna salad.

6 Calorie for calorie, spinach contains more protein than many cuts of beef.

* These are “supergreens” that also come in powdered supplements, such as whole-food veggie powder. They can be added to smoothies or to water. They are a concentrated source of nutrition and a good way to maximize your veggie and nutrient intake with only a few tablespoons a day.

7 Soy is never recommended if your goal is to lower your setpoint. It has counterproductive effects on your hormones and the very limited amount of protein it provides is of low quality.

* You may recognize these fruits as “superfruits,” and they are—singled out for packing a bigger nutritional punch because they contain high levels of vitamins, fiber, and antioxidants that are thought to help protect against cancer and heart disease.

* These are SANE go-to spices that you’ll definitely want to have on hand. You can add others to your spice cabinet as your cooking needs warrant.

8 Water is the perfect ingredient to initiate cooking. It helps lessen the formation of advanced glycation end products (AGEs) that occur during the browning process, which can cause premature aging and disease. Excess AGEs form when food is exposed to direct heat and/or high heat. Cooking on lower temperatures with water creates a buffer between the food and the heat source, so it’s the SANEst cooking method (less inSANE oil required and fewer disease-causing AGEs are created). You can try my hybrid technique of using about a quarter inch of water and then cooking your meat until the water evaporates. This gives you some of the browning action but fewer of the AGEs.

9 That’s where you’ll find setpoint-elevating inSANE processed foods—because they don’t need to be refrigerated or frozen.

10 Exercising with more resistance doesn’t mean that you have to put more stress on your joints. The techniques that follow let you increase resistance and maximize the results of your workout without increasing the impact on your body. SANE moves are so safe that they are commonly used for physical therapy after surgery or for injuries caused by conventional high-impact or extreme forms of exercise.

11 Please email your scale liberation videos and pictures to Service@SANESolution.com and we’ll send you back a neat surprise!

12 You can’t completely control your weight. For example, your height has a major impact on your weight and you have zero control over that.