86Thousand400: The Ten Commandments on Nutrition

Ten Commandments

- Eat enough fat. Animal fat does not make you fat - you need to eat it. Gives you long lasting energy

- Eat enough vegetables

- Don't snack

- Don't lie to yourself. Eating carbs that are perceived to be proteins, like legumes, peanuts and quinoa, can be detrimental. Pay special attention to the RED list. A red listed item is either toxic or will make you fat and should be avoided at al costs

- Don't over or under eat. Eat slowly, drink water and eat only until full, not starving or stuffed, just full. Get used to eating more substantial, less frequent meals. One serving per meal, one meal at a time!

- Don't eat too much protein. Cant stress this enough. This is not high protein eating. You shouldn't need more than 80g of meat with any meal. The main aim is reducing carbs, then increasing fat. Protein stays the same

- Be alert. You could be eating secret carbs in supposed healthy products or premade meals. Anything containing more than 5% carbs should be avoided at all costs. Almost everything has sugar in it!

- Avoid too many fruits and nuts. Fruit is laced with fructose, which is perceived as "good sugar" - they will do nothing for weight loss. Refer to the orange list. Nuts, whilst low in carbs should be restricted too - only a handful as a snack if you absolutely have to. Raw nuts are great

- Control your dairy. Although dairy is good for you, it does contain carbs and can be a stumbling block for some. Avoid eating too much, however butter is good!

- Be strong

The Recipes

- Play the long game

- What you might be spending now on an increased amount of protein and fats while replacing the cheap processed carbohydrates you will make back in the long run in saved medical costs as your body stays lean and trim, steering clear of the threat of lifestyle diseases like obesity and diabetes

- When we say meat, we mean pasture-fed, when we say vegetables we mean organic, when we say oil we mean extra virgin cold pressed

Finding and harvesting Fats

- Everyone has a problem eating fat

- Fat is good. You wont die and you need it

- Apart from the dressings, you can swap rendered animal fat for oil in almost every recipe

- Anything cooked in animal fat is not only rich and decadent but also seriously delicious. All the fat that has come off a chicken when you roast it can be stored in the fridge or freezer for months. The excess fat from streaky bacon can be collected or used instantly to fry tomatoes or eggs

- Simply pour the fat out of the tray into a jar and store until needed

- Ask your butcher to leave the fat on a piece of meat while he's cleaning it

- Ask for the offcuts

- Fish generally have the lowest fat content

- Hot water with lemon slices, ginger and mint

- It is the richness that will help you balance your energy, lose weight and save you from craving those terrible carbs!

Broths

- The bones of animals contain heaps of minerals

- Hang onto bones wherever possible

- Pop into a pot, cover with water and leave them on the stove at lowest temp for up to 12 hours

- Freezing broths completely safe. Good for soups and sauces