Easy 10 Step Plan for people who need to burn fat and lower blood sugar

Weight loss - actually fat-burning - has to do with hormones that respond to the foods we put in our mouth. Carbs call for insulin - the fat storage hormone. Protein and fat favor glucagon - a hormone that instructs our cells to mobilize fat from storage and burn fat for energy. To burn fat - eat fat!

1. Eliminate sugar - high fructose corn syrup - fruit juices - sports drinks.

(As an example, "99 percent fat-free" Yoplait Yogurt contains 27 grams of sugar per serving!) Remember, to metabolize sugar, your body gives up minerals, especially magnesium and chromium.)

2. Eliminate all flour and processed grain products, especially blood-sugar-raising dry boxed cereals. (Processed grains cause an insulin response greater than white sugar.)

3. Replace carb calories with healthy natural fats:

Whole cream, butter, full fat cottage cheese, and eggs
Coconut and palm oil, avocado, almonds, Macadamia nuts, and olives
Left over or prepared in advance: bacon, meat balls, meatloaf, slices of high quality cheese, preferably from unpasteurized milk.
Don't forget to eat your lard for vitamin D and try milled flaxseed for fat, fiber, and minerals.

4. Eliminate whole grains - especially gluten-rich: wheat, barley, and rye.

5. Eliminate cheap, highly processed vegetable oils: Canola, soybean, sunflower, safflower, margarine, Crisco vegetable shortening - and any restaurant deep fried food. (Vegetable oils contain excess damaged omega 6 linoleic acid. Excess omega 6 from highly processed vegetable oils promote oxidative damage and inflammation.)

6. Eat 2 or 3 main meals per day. If you emphasize protein and fat - especially at breakfast - you will not be hungry or crave snacks.

7. Restrict carbohydrates to fewer than 60 grams per day - and eat them in the afternoon or evening. Choose healthy carbs like salad vegetables - garlic - onion - tomatoes. If you like potatoes, fry them in lard or smother a baked potato with butter and sour cream. Potatoes can be a healthy carbohydrate if you eat them with fat and you are not abusing other carbs throughout the day.

8. Eat fruit in moderation. (Remember, bears eat fruit to fatten up for winter!) For lunch, the late Dr. Robert Atkins enjoyed Blackberries, Raspberries, and Blueberries in heavy cream. Apples in season are a low glycemic choice. A full banana is too much carbohydrate for the carb-sensitive.

9. As necessary to control blood sugar and body weight, eliminate carbohydrate-dense legumes.

10. Exercise for fun - walking is best. Exercise is not a weight loss tool. Exercise may increase your appetite and extreme exercise may shorten your life.