1. Simply put, EAT REAL FOOD

Foods that God gave us to eat in their natural state. No low-fat this or low carb that; eat foods in their most natural state.

You might be thinking to yourself, “Wait a minute, I thought I was supposed to eat a low-fat and low carb diet?”

The problem with so-called ‘low-fat’ foods is that food manufacturers have added other ingredients to the foods to compensate for the reduced fat. Unfortunately, these ingredients are usually sugar, flour, thickeners, and salt. The effect on your body is often usually worse than if the fat were never removed in the first place.

Fat in foods is what gives you a sense of satisfaction, so when you remove the fat, you’re often left feeling unsatisfied and end up eating more of the food to feel full.

When you choose natural foods, you don’t have to worry about whether they are high-fat or low-fat. You will eat and feel satisfied, and most likely will not overeat on healthy fats. It’s when your foods are processed that you should be concerned with fat content because these types of fats are harmful to your body.


  • nuts and seeds
  • meats and cheeses
  • vegetables
  • fruits
  • low carb. grains

2. Minimize processed sugars, fast foods, junk food, and unhealthy fats

Processed foods are foods that are not found in their natural state—foods that are packaged, canned or boxed, and contain additives, artificial flavorings, and other chemical ingredients.

You can tell processed foods from the length of their ingredient list. If you look at a box of your favorite cereal, you will see a list of 20+ ingredients, many of which most of us can’t even pronounce.

Another useful tip is that processed foods are usually found in the center aisles of your grocery store (cereals, cookies, chips, canned soups), and natural foods are usually found in the outer aisles (fruits and vegetables, meats, and other single-ingredient foods).

3. Eliminate most grains from your diet

Most of us were taught to believe that grains are natural and healthy, but that is no longer the case.

Unfortunately, most grain products have undergone extensive processing before they end up in our grocery stores. As stated in the book 'Dangerous Grains' by James Braly and Ron Hogga, grains have now been linked to a wide range of medical conditions, such as osteoporosis, Crohn’s disease, rheumatoid arthritis, and even depression. This includes pasta, bread, rice, couscous, white potatoes, and corn.

4. Choose your carbohydrate consumption based on your daily activity level and health goals

Caloric consumption, as well as carbohydrate consumption, should be based on your daily activity levels. After all, you would not expect an athlete who trains for hours a day to consume the same amount of calories as a couch potato. Yet, when we read many diet books and programs, we’re led to believe that a 1200 calorie diet is the magic number to lose weight. For simplicity sake, the average person should consume 30% carbs per day. To put it in perspective, the average diet consumes around 300 grams of carbs.

5. Focus on consuming healthy fats, quality proteins, and natural carbs

These will help you change your taste buds so that you will lose your sweet cravings, rev up your metabolism, and teach your body to become the fat-burning machine it was meant to be.

6. It should help your body function as it should

Many diets will help you lose weight but they restrict so much fat or protein that your body no longer functions at its optimal performance level. When you’re eating the proper foods, you will feel energized. You will not experience gas or bloating when you eat; you will not experience inflammation in various parts of your body (as many do). You will achieve and maintain a healthy weight; you will sleep well and your mental acuity will be sharp.

7. It should leave you feeling satisfied

The hard part about dieting is that you often feel hungry, unsatisfied, cranky, and deprived. How do you feel after eating a meal? Still hungry? If so, then that is not a diet that you will be able to stick to for any period of time. That’s why a diet rich in healthy fats is a good way to go because healthy fats leave you feeling satisfied.

8. It should be in-line with the Word of God

The Bible teaches us that we are not to make anything an idol. Food is meant to be enjoyed, not worshipped. Although there are some staples in this meal plan, such as coconut oil and other fats, there is none that will ‘make or break’ you.

9. It should teach you long-term habits

Dr. Bernstein, at an extreme diet and weight loss clinic, runs a wildly successful business, but 90% of his clients (that I’ve encountered in my practice) who have lost weight doing his program, have put the weight back on and then some.

In fact, most diets are not successful because people put the weight back on once they return to their ‘normal’ eating habits. This meal plan will teach you a permanent way of eating that, when followed, will leave you feeling satisfied and content.

10. It should include all food groups

Many popular diets eliminate one or more food groups. Unless you have a specific medical issue, your body needs a balance of all foods. If you're vegetarian or vegan, be sure to get your nutrients for alternative sources.