With the multitude of diet books and methods available, I think one of the hardest things to deal with is the overload of information.  One approach is to set aside a decade of your life to try nearly every diet out there.  I would not recommend that approach.  Still the question remains: what is the best way to initiate a transition into a healthy diet?

The most common advice you’ll find is that you need to “eat less and exercise more”.   Everyone from the government to the media wants to blame the obesity epidemic on gluttony or sloth (or both).  I don’t know how many times over the last decade I’d silently resolved to “eat less and exercise more” after looking at myself in the mirror.   Sort of like how Mark Twain said, “quitting smoking is easy; I’ve done it thousands of times.”  I’d be lucky if my resolve made it through even one meal.  I was trying to muscle through a problem that required a far more elegant and efficient solution.  I needed a more specific plan.

I mentioned the Belly Fat Cure by Jorge Cruise in my first post and in my disclaimer.  I favor that diet as a starting point because of its simplicity.  No foods are banned outright, but many foods are effectively eliminated because you simply won’t be able to fit them under the limit of 15 grams of sugar and 6 servings of carbs while maintaining a sufficient level of calories.  So while you’re not going to be counting calories, you are going to be paying attention to food labels.  Be warned; you may be shocked by how much sugar is in that fat free yogurt you assumed was healthy.

Tightly controlling sugar is going to get you on the road to metabolic recovery.  Sure, there are other things to worry about–including other hormones that can derail your weight loss–but worry about that later.  The BFC book explains how insulin is largely responsible for partitioning calories–whether your body uses them as energy or stores them as fat.  Over the first couple weeks of low sugar and moderate carbohydrates, you may start to feel a little sluggish.  That’s okay.  Your body is getting used to using stored body fat as energy because the sugar it had been using is no longer available.  This is exactly what you want to happen.

To finish this post, I’m going to discuss some common questions that usually come up when someone starts on the Belly Fat Cure.

Wow, so what can I eat?

Initially you’re going to try to force all the foods you currently love (i.e. the ones that support your metabolic derangement) into your new diet by re-inventing them with less sugar, fewer carbs, etc.  That’s fine.  Everyone does it.  But the sooner you can get over that and move on to real whole food, the better.  The goal of this diet is replace your sugar demons with a healthy respect for fat as a driver of both flavor and satiety.  This is a concept we’ll build on in future posts.

Your meals are naturally going to feature fats and proteins as there are no restrictions on the quantities of these.  Meat of all kinds (especially fatty meats) are obvious choices, as are fibrous vegetables.  Whole eggs, cheese, sour cream, salsa… all work great on this diet.  The book has lots of recipes, plus there a lot of Belly Fat Cure-oriented blogs out there.  I stumbled across this lady’s blog about two years ago; a big strength of her blog is answering the “what can I eat” question.

Seriously, no fruit?

Yes.  No fruit.  For now, not forever.  A healthy metabolism can handle fruit but if you look more like my before picture, that is not you.  A large apple has 23 grams of sugar. I know that it’s “natural sugar” and that it “comes with fiber”  but your broken hormonal system doesn’t care.  Your body will react in a similar manner whether that sugar is disguised as honey, agave nectar, HFCS, organic cane juice extract or any other caloric sugar.

Do I really need to write down what I eat?

Yes, absolutely.  You won’t need to do this for the rest of your life but for a couple months, yes, plan on it.  I think this is one of the biggest keys to success in any effort to control what you eat.  Writing down everything put an end to unconscious impulse eating.  When I sit down and estimate what I ate during a day, I tend to have romantic view of my discipline.  If I note it as I eat it, then I am able to accurately gauge my compliance if I’m not getting the results I’m expecting.

So isn’t this just like Atkins?

Not really.  You get plenty of carbohydrates on this diet so you never go into ketosis.  Atkins is scientifically sound but I found it hard to stick with and never was able to transition it into a lifestyle.  I think ultra low carb can become problematic when you decide to mix in exercise–you need to be careful.  Also keep in mind that for me, the Belly Fat Cure was a stepping stone in the direction of my current way of eating.  It was a necessary step in my opinion, but it’s not the end of the road.

What about exercise?

That’s coming soon, I promise.  In the mean time, remember that exercise is the thing you do for a few hours a week.  Diet is the thing you do every hour of every day.  While smart exercise can be beneficial, it is not necessary for losing weight.  I started on the Belly Fat Cure in January and didn’t start working out until April–after I’d lost most of the weight.  Don’t misunderstand me; exercise is crucial to overall body recomposition.  But first we fix the fuel.  Then we start on the body.


6 Responses to How to start losing weight

  1. Chris Gordon says:

    Mike, thanks again for the insights. I don’t think I missed it, but what do you think about eating more, like six times a day to get control of this massive eating binge that happens at the common three meals a day? It seems to me that the belly fat is a result of this masive intake of food that happen all at once, on an empty stomach, and the system just can’t handle it. I’ve tried to move more toward this, removing the sugar and other things mentioned above. What I would love to have from you is a sample diet, but I may be asking for to much on a “free” blog. Thank again for the helpful write-up. Chris

  2. Mike says:

    Chris, the idea that you have to eat 5-6 small meals per day is something that just won’t go away. Unfortunately, it’s just not supported by science at all.

    Seriously though… who has all that extra time to spend preparing and eating food? Not me. I suppose I could do it, but then the “meals” I would be making would be protein shakes, processed food or who knows what. It would have to be cold or microwaved and couldn’t require much prep time.

    Another myth is that breakfast is the most important meal of the day. I’m going to hit this soon in a post, but I’ll just throw it out there that the time of day that you eat is meaningless from a metabolic standpoint. You may feel like night eating is worse but more likely it’s just the type of “grab-able” food you go for that’s the problem. You are not settling in for a late night medium rare steak. There are some psychological issues with the timing of eating that I’ll go into.

    I actually love skipping meals. I typically don’t because those are family times, but when I’m on the road I never eat 3 meals. I love to chow down on over 1000 kcal of real food at a time.

    I’ve got a whole recipe system I’m working on that I think you’ll like. I’ll be sure to throw out lots of sample meals, including staples that I hit again and again, as I think having good go-to healthy options are key

  3. Cutzi says:

    Also for Chris – we’ve found that eating this way we’re hungry way less often. Justin will (sometimes) eat in the morning (he often waits until around 10 a.m. to eat) and then won’t eat again until 3 or so in the afternoon. And then maybe a little snack in the evening. When you’re eating mostly protein and fat there is no reason to have to eat more often – those things were designed to satiate for long periods of time. They burn energy efficiently, unlike carbs.

  4. eli says:

    I have an older book by Jorg Cruise that endorsed eating 5-6 times a day. I think it is called the Three Hour Diet. Has he changed his view on that? Just curious.

    Thanks for the weight loss info! I am very much enjoying your insights and hope it won’t be long until your next post!!

    • Mike says:


      I’m not sure of Jorge’s views and whether they’ve changed. Quite honestly, while I do think he stumbled upon dietary gold w/ the Belly Fat Cure and emphasis on sugar, I think his other stuff is probably not worth paying any mind. There may be some hidden gems in there, but from what I’ve read, I doubt it.

      The whole concept of “stoking the metabolic fire” by eating multiple times per day has zero scientific merit. I’ve tried it before and it drives me nuts. I feel like I’m thinking about food all the time… thinking, planning, etc b/c 3 hours is’t a very long time. I have an infant that eats every three hours. That’s exhausting for my wife. I sure as heck don’t want to complicated my life in that way.

      I may do a post on meal timing and meal frequency at some point, but for now, know that I found the best results personally eating two huge meals a day. Go all out and prepare a delicious, thoughtful and nutritious meal that supports your dietary goals and eat the heck out of it. Pound the good, whole foods and healthy fats into your system to a point even beyond satiety. Almost the point where you need to take a nap. If you do that for lunch, you may not need much of a dinner. And if you do that for dinner, you may still be feeling full at breakfast time. 5-6 meals a day is too much a burden and you end up eating processed crap b/c it’s quick and easy. I favor an approach that supports people getting their butts in the kitchen and making real food from real ingredients. You should be chopping or searing or otherwise preparing your food each meal. Make a social thing out of it. Feast, not in the gluttonous sense, but in the celebratory sense. Spend extra money on quality food. It’s worth it. Much better than eating in the car.

  5. Rob says:

    Mike thanks for taking the trouble to write this page up…..it was pretty key to me getting a footing on the ‘must do better with my approach to diet’ project.

    I particularly liked, your line

    “Yes. No fruit. For now, not forever. A large apple has 23 grams of sugar.”

    That one line really rammed home to me just how much sugar we all crave & how you’ve got to duck it from all angles! I used to think that eating an apple was the ultimate dieting tool…sure it’s better than eating chocolate, but best just to avoid sugar (if you can go cold turkey). I’m now 5 weeks into avoiding sugar, as I really relate to your other line…

    “Tightly controlling sugar is going to get you on the road to metabolic recovery”

    In the past 5 weeks my weight has dropped from about 190lbs to 178lbs (I also fast – as per your own method I read – from 4.00pm until lunchtime the next day, when I have a simple protein shake, then mainly protein for an evening meal with salad)….ok, so a lot of that weight loss is water, but nevertheless, it keeps me keen! I’ve now just started phase 2 (having dropped 12lbs), which is to go to the gym & do some strength training (I don’t want bulk, I want lean/toned) & some cardio). Anyway I’m rambling, but just wanted to emphasize that I’ve read a lot of stuff – an overwhelming lot of stuff, but your blog is the one that really struck home….so as you type all solitary with just you & your ‘puter, do remember you are changing lives.

    Rob (53yrs – London UK)

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