Guide to high quality Living - Part 2: Eat more rest more

Focus on eating and resting more, not starving yourself 

Also not flogging yourself in gym !

Both of these lead to higher weight set point. 

Be kind to yourself

We want to focus on resetting and lowering weight set point. 

Also reducing in hunger and developing a healthy life long plan. 

1. Eat more to reduce insulin levels. 

Reduce sugar, wheat & corn 

Not calories restriction. 

Cook good and delicious food. 

• Eat 3 meals per day

• Have at high fat and protein breakfast. Low carb

• Cook and prepare you own food. 

• Avoid sugar, wheat, corn and fruit juices 

• Snack if required. 

Top tips for success:

• Clear out the pantry 

• No bread in the house 

• Blender for soup in its place. 

• Remove any food containing wheat such as biscuits, cakes, crackers, many types of processed foods. 

• No confectionary 

• Replace treat box with visible fruit bowl. 

• Pre-packed fruit juices and dried fruit avoided 

• Have healthy snacks in fridge meat, cheese, boiled eggs, yoghurt, full fat milk. 

• If vegetarian have Hummus and salsa dips, Sliced vegetables avocados rice cakes, dried coconut and Vegetable crisps. 

• Dark non sugar chocolate 

• Try to Limit fresh fruit to 2 pieces per day 

• Have a book for cooking receipts handy such as Lily Simpson’s wonderful ‘The Detox Kitchen Bible’

• Have spices and herb plants on the kitchen windowsill.

• Avoid sugar rush food will lead to being happier, healthier and slimmer. 

  Enjoy Breakfast

• A Full English is ok. One provisos, do not have breads with eggs, bacon, sausage & tomatoes. 

• Avoid a High carb breakfast since this leads to craving more sugar carbs mid morning, due to a fall in sugar levels which drives up set point. 

• To reduce this avoid a breakfast of toast cereals yoghurt high sugar fruit juice 

• Full English or avocado salmon eggs are fine if have the time. 

• Do not be scared of cholesterol or saturated fats. Natural saturated fats are ok and do not make you fat.

• Avoid vegetable oils, since they are highly processed and contain Polyunsaturated fat)

• Oils and sugar bad. OK to have Cows butter and olive oil.

• Aim is lower insulin levels since it lowers the set point. 

• Eggs are ok for breakfast boiled, scrambled, poached, omelette & fried.

• Continental breakfast of meats, cheeses & olives ok

• Any type of fish or full fat milk. 

• Oat porridge with salt or small amount of honey 

• Avoid fresh fruit for breakfast. 

• Drink, water, milk tea or coffee, even a Full fat latte ok

• This will set you up well for the day.  

Lunch can be difficult when out and about.

• Lots of high sugar (low fat) hidden options

• Plan and bring lunch such as

  • home made soup,

  • Chickpea or pasta salad 

  • Egg fried rice with cauliflower mushroom

  • meat or fish 

  • Use fresh vegetables, dairy, meat or fish

  • Roasted beef or lamb joint provides for many lunches or snacks 

Evening meal 

• Enjoy cooking evening meal. Use any ingredient so long as there is not excess sugar wheat or corn. 

• Evening meal is not designed to starve you of carbohydrates or send you in to starvation shut down mode.

• Potatoes and rice ok

• Perhaps replace dessert with starter course, such as home made soup. 

• Enjoy good with family sitting round a table. 

• Put food in dishes in middle of table

• Try to make mealtimes enjoyable social occasions and Integral part of your life.