The Start Here Diet: Three Simple Steps That Helped Me Transition from Fat to Slim … for Life

Review Your Food Groups

ENJOY IN MODERATION

• Protein that is low in negative fats—this includes lean well-sourced grass-fed meats, poultry, seafood, and fermented tofu (tempeh).

• Complex carbohydrates high in fiber—eat whole grains, fruits, and vegetables, with an emphasis on leafy greens.

• Legumes, such as beans and lentils—a mix of complex carbs and protein, these are also high in fiber. They pack a nutrient-rich punch without the fat of meat. Presoak for optimal nutrient value.

• Fats with the proper balance of omega-3, -6, and -9 fatty acids and no trans fats—these include olive oil, coconut oil, fish oil, and nuts and seeds and their oils.

LIMIT

• Simple carbohydrates—these carbohydrates contain high starch and/or sugar and are low in fiber. Found in breads, pastas, rice, potatoes, and sweets.

• Dairy—dairy products, such as milk, cheese, and yogurt, are a good source of protein. Better to eat full, healthy fats but in moderation, plain varieties rather than those loaded with sugar. Cheese should be limited.

• Hydrogenated or trans fats—these fats don’t exist in nature; they are man-made and are proven to cause heart disease, cancer, and other serious health conditions and complications.

• Salad dressing: When it comes to dressing your salads, use your best judgment. When out at restaurants, always ask for the dressing on the side, or you can expect lettuce drowning in it. You need just a bit for flavor, so experiment with different bottled dressings, or make your own with a dash of a good olive oil and balsamic or rice wine vinegar. And keep in mind that some oil is necessary to help absorb the nutrients locked in salad greens and vegetables.

• Butter: Use butter in moderate amounts, and buy it unsalted and organic.

• Caffeine: Stay moderate with your caffeine intake (one or two cups of coffee or tea a day), and if drinking dairy in coffee or tea, use cow, almond, rice, or coconut milk.

• Salt: Be mindful of added salt. You know by now that one of the dangers of processed foods, apart from the chemicals and fat lurking within, is the high sodium content. Sodium, one mineral ingredient of salt, has been linked to hypertension and weight gain because it’s an appetite stimulant. So please don’t add salt to your foods, and if you need a sprinkle, keep it very moderate. I recommend using unrefined sea salt as it contains many necessary minerals, electrolytes, and trace elements.

• No sugar alternatives, fake sugars, or refined white table sugars fit in the Start Here plan. Clean the palate by avoiding all of these and retrain your palate for the taste of sugar. I recommend using raw, natural honey, palm sugar, coconut sugar, maple syrup, or molasses instead. But limit these as well. You don’t need much of nature’s super-concentrated sweet food.

• Make food for more than one meal—it saves time and money.

• Eat seasonally for the lowest prices and highest nutritional value.

Day 1

*Whole Roasted Chicken with Natural Pan Gravy and steamed and mixed vegetables; water

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Start Here Meal Plans to Enjoy

Replating Reminders!

Week 1

Day 1

Day 2

Day 3

Day 4

Day 5

Day 6

Day 7

Week 2

Day 8

Day 9

Day 10

Day 11

Day 12

Day 13

Day 14

Week 3

Day 15

Day 16

Day 17

Day 18

Day 19

Day 20

Week 4

Day 21

Day 22

Day 23

Day 24

Day 25

Day 26

Day 27

Day 28