Category Archives: Weight Loss

The Ketogenic Diet, Doing it Right

Easy Peasy?*

It seems so easy, so simple. Add fats, reduce carbs. Bingo, and the fast track to weight loss, right? Not so fast. For best results, and even more importantly, for your own safety, make sure you implement the Ketogenic diet with a good grasp of what it is, and with guidance from those who are trained to make it work best for you.

When you change to a ketogenic diet, you are changing the energy source for your body from primarily glucose from carbs to ketones from fats. That is no small thing. Thats like changing your car from gas to electric. Well, kinda, you don’t actually change the motor, since our bodies are much more advanced, but you are changing the fuel, so your performance will change in a couple ways.

Let your Calories be Your Guide

So to start with a calorie guide can help. To start a basic rule is 10 times the weight you want to reach is the calories you want to consume. so for example, you want to weigh 150lbs? Then Consume 1500 calories, 185 lbs, 1850 calories, and so on. This is of course a basic rule, and will have to be adjusted for height and other factors…

But then what fats? What carbs? How much of each, and when?  Is it a lifestyle, or a temporary menu plan? This is where it can become a bit more tricky, and where some fail to maximize the plan.

Take it Away

First What to remove: Bread, Pasta, Potatoes, Corn, Peas, Beans, Beets, and even most fruits, especially Bananas. You must let your carbs come from Vegetables.

Now Use Your Fists…

Fats and Proteins. How much and from where? First how much?  With ratios at about 60-70% fats, 20-30% proteins, and 10% carbs you have a starting point. But how do you calculate those amounts?

Here is a general rule. A fist sized portion of protein, and a fist sized portion of healthy fats from non legged sources like Fish and veggies at each meal, and five meals a day. Since Proteins have 4 calories per gram and fats have 9 calories per gram, you end up with an almost perfect ratio for your energy balance in those portion sizes. If you decrease the meal frequency, you must increase the meal size for your proper energy balance. But we recommend the five meal plan because it is always better to eat for energy as needed. As a possible solution you can add a ketogenic shake.You could also use a ketogenic soup.

You can also add medium chain triglycerides (MCT) to speed the process, and add fat energy more quickly since these are processed faster than long chain triglycerides (LCT).

While these fats and proteins form one key component of the diet and most of the calories there is also another vital component you cannot forget.

Don’t Lose Your Color

Protein and fat is great, but you really NEED your vegetables too. Leaves and all sorts of textures and colors. This is not just for specific nutrients which are extremely important when you limit your diet, but for fiber, and to keep a healthy GI tract by feeding and sustaining your microflora balance, which as we have said in other posts is about 70% of your immune system.  Remember too this expansive colored diet needs to be for all five meals. So all your red, yellow, purple, black, orange, and green. The more per meal the better.

Shifting Gears

Shifting your body from a standard diet to one that transitions you into ketosis will result in your body, and particularly your brain, taking issue with your new plan. Carbs hold water, and when your brain senses the dehydration you will experience, particularly if you don’t make sure to drink lots of water, you will suffer headaches and other symptoms of dehydration, almost like a hangover or the flu. (Not that any of you EVER experienced that!). That is what salt or in this case better yet, ketone-salts come in. They can rapidly induce ketosis and help your body retain more of the water and minimize the effects of this transitional dehydration.

Another effect of the transition is that for 7-10 days, your body and muscles will be adjusting to switching energy sources, and this can be tough particularly for athletes. Athletes on rigorous resistance training programs, cross-fit, interval, and endurance programs need to be ready to be weaker and less vital and to actually lose some strength over this period, which can be as hard on the ego as it is on the body. This would be a good time to switch to aerobic exercise, lighter weights, and just less intensity during this period. After the 7-10 day window, the body should be ready to go right back to the previous intensity, and be fully able to handle what you bring, with new energy from fat sources fueling the momentum.

Not Really Meant as a Weight Loss Program

The ketogenic diet is a great way to burn fats, and get energy. It is a clean and efficient way for the body to burn its own fat stores, and manage glucose levels. And you can lose weight.

However, it is also a potential recipe for fast weight gain, as with most extreme diets taken exclusively for weight loss. Because a person tends to be extreme, and try to limit all carbs and sugars, which can be good and is really the purpose of the diet, they can quickly revert to extreme indulgence in those loved carb and sugar laden components missed while on the plan. As with all things, and as the name of this site and blog indicate, we are for balanced lifestyle changes that maintain health, not just regulate the number on a scale which is often deceptive, and NOT an exclusive indicator of health. You could weigh less and actually be less healthy than if you weighed more, if your composition is off balance.

So there is a lot to consider, and we certainly encourage you to get as much information as possible before embarking on an extreme menu change. We will be having more posts about this and other programs to maintain health and wellness, and we encourage you to keep checking back and follow our instagram @therapeuticlifestylechange for updates and relevant posts to help you along the way!

More to come…..

James Marfleet, CNC, LE

*Important Note:

I am a Certified Nutritional Consultant and Lifestyle Educator, not a doctor. Even more Importantly I am not your Doctor. Your Doctor knows you and your physiology best. Always be in communication with your doctor when you start a new diet regimen,  particularly one as drastic as a ketogenic plan. If not done right, some have been dangerously dehydrated, and suffered other ill effects, due to improper implementation. With proper guidance and the right tools, and possibly even some enhanced supplements, you can really see fast progress in utilizing the ketogenic plan.

*This post and all statements have not been evaluated by the FDA. No products referred to on this site are intended to diagnose, treat, cure or prevent any disease or condition. Apparently, the FDA is only concerned with deciding if profitable drugs from billion dollar pharmaceutical companies can be used for improving health, and not if food and supplements can be used to mitigate chronic or acute conditions. Since this is the case, we always advise close communication with your physician before changing anything in your diet or exercise program. Most Doctors will likely agree with us anyway!

Body Composition & Sumo Wrestlers

Japan Times Photo

Food Portion Distortion,  Body Composition, and Sumo Wrestlers?

Good or bad body composition can vary with genetics, but if we understand the principles, we can see that it is mostly our own doing. Most of us, when faced with an opportunity to eat our favorite food, take it as a challenge to see how much we can fit into our body at one sitting.

Think of this: If you try to overfill your gas tank, you will spill fuel onto the concrete, running the risk of a catastrophic fire, exploding into a blaze of all consuming flames of destruction and mayhem. If your car knew this, and had the ability, it would construct an excess storage tank, and keep all the extra for later.  If you overfilled each time, before using the fuel in the excess storage, you would need still more storage, until the weight would make travel difficult and even impossible.

While eating too much at each meal will not have such an immediate catastrophic response (Usually), you are telling your body to put in a reserve tank. Every time you eat more calories than you use, you make your body build new stores of fat and change your body composition. What your Body can actually use is relative to activity and muscle mass, which is under perpetual construction and demolition. As you create a lifestyle around this excess calorie model, your storage, which is really you, will just get bigger.

All of this relates to your always changing body composition. What composes the very fiber of your being. Your weight does not tell who you are, this is not a personality contest. Your weight and your composition do tell what you are, physically, or what your cells are made of materially.

Don’t Skip 

Now some would say, “Hey, then I will just eat less, maybe even skip one of those fat creating meals”. Ok, that almost sounds logical right? not eating should make your body lose fat right? Sadly, this is not the case, and is one of the biggest mistakes people make when trying to lose weight. Your body, Just like your car, needs fuel, and it needs it at very specific levels and at very specific intervals. You may be surprised how much you have to eat to just keep up with your Base Metabolic Rate and keep a static body composition.

Self Cannibalization

When you skip a meal, it can slow this rate, which is the speed with which your body burns the needed calories. Not only that, since your brain in particular, even if you were just sitting in a vegetative state watching TV, needs glucose to keep running. where does it get this energy? If you dont provide outside sources through food, your body will actually break down muscle tissue, send the proteins and other body components to the liver and kidneys in a process called gluconeogenesis. All that word means is your body makes new glucose: gluco=glucose, neo=new, genesis=origin or formation. So you take tissue from your own body, and you cannibalize yourself.

Not only is this just as bad as it sounds, it’s worse. As your body takes muscle mass, and converts it to glucose, it loses part of it’s calorie burning power with each bit of muscle tissue it consumes, making the next meal even more likely to be stored as fat. Muscle is like the cars engine. You start with a 12 cylinder super drag racer, and by skipping meals you can lose them one by one, ending up with a little lawn mower engine, that’s hard to start with a broken pull cord.

Not Overweight, but Overfat?

Many people who think they look good because of losing weight, and they might look better to some degree, have actually become what is called “over-fat”. Why?  This is because they changed the muscle weight they had to fat weight by not eating enough to feed their bodies requirement of macronutrients. So the total weight is less, but the ratio and percentage of fat is higher than it used to be. They will be weaker, and their immune system may be compromised due to this loss of essential calorie burning machinery. It would be like running out of gas, and then your car has a system of consuming engine parts to make energy. You can see this cannot be sustained for a long time without catastrophic failure.

Fail to Plan = Plan to Fail

Ok I don’t prefer Cliche´s, but this one is an exception. Planning is truly the key, just like in any successful endeavor of life. Sadly we tend to put food on such a low level of importance for good planning, because we feel that available prepared foods have already been planned for us. They have definitely been planned. They have been planned to make the most money for the companies which sell them. It’s not that they are all evil, it’s economics 101. They produce what people will buy, trying to have the highest margin of profit to sustain the company, provide growth to shareholders, and pay the workers etc. Just like you look for the most effective and efficient way to do your job.

Look into what a private chef does. They plan schedules of meals, where to shop, ingredient, and techniques meticulously. You don’t have to be so detailed, unless you want to, but imagine if even a professional chef did not plan anything. No amount of training or experience can make a quality meal from rotten or spoiled, let alone missing ingredients.

Good Plan

Would you leave the house without combing your hair, or getting dressed? Of course not right? But doesn’t that take more time than just walking out the door? Yes but we prioritize what gets us results that are immediately observable. It is a weakness we all have, to put aside as less important the things that are truly more valuable. What good is a great outfit, and hairdo, or even a great career, if our body is breaking down? So planning food, which really won’t take that long, is really going to pay off in the long run, like a great financial investment we are willing to let sit for years to mature.

This does not mean you have to eat bark, leaves, and suck on a rock for minerals, drinking only water pumped directly from the artesian springs of your nearest health guru co-op. Not so. Foods that are good for you will likely taste even better than the junk, they just might take a bit more prep.

Impatience Could Make Inpatients 

To maintain a healthy body composition, you need to eat, on average, a meal or healthy snack every 3-4 hours. Just like you need to get gas every 3-400+ miles depending on your car.  You can’t get away with altering that schedule for long. Also you should eat slowly, and the right kinds of foods, which is tough when its your favorite pizza, pasta, or dessert! It takes your body about 20 minutes to register the intake and to tell you it’s had enough. Take your time, and allocate good ratios of quality foods to make your eating both pleasurable and good for you.

Eating too quick will skew your bodies ability to regulate the intake naturally, and could send you to the doctor more frequently.

What Size Portions?

If you think in terms of familiar objects, you can easily gauge your portion sizes to be appropriate for your bodies needs. If you then plan a menu for all the nutrients you need (something we can help you with if you like) you will know immediately even when eating out, what portions of the different foods are good, and which ones are going to be a problem. For example, a standard portion of meat, or highly concentrated protein should be about the size of a deck of cards. So don’t load the deck, just play a fair game and keep your poker face.

To Lose Weight, Eat More

Successful weight loss and getting better body composition will actually involve eating more than  you even think you can. I’d say it again, but just go ahead and read it again. Yes, if you eat all the calories your body needs, you will not be hungry even while losing weight. The challenge will be getting it all down during the day.  To lose weight you need 3 meals, and at least 2 snacks spaced out at 3-4 hour intervals. This gives your body fuel, and fuels even more fat burning.

Your hormone levels (insulin and glucagon) are also directly affected by whether you eat or not during the day, in real time. That muscle eating process we discussed earlier? The body releases glucagon which starts the process of breaking down the muscle when you skip meals. So if you skip a meal you are losing weight, just not the weight you want. A lighter car makes it more fuel efficient right? Unless the engine is what you took out. Then it’s a no-go.

So eat ALL your meals, and even add a snack in between them, and you will change your whole body, and your life.

Are You on The Sumo Wrestler Diet?

Sumo Wrestlers are big right? Really big. Most of that body composition is fat too. You would think all they do is eat right? No, again, that is not the only thing needed.  Athletes who are fit and trim can eat just as many and even more calories! Michael Phelps ate 12,000 calories a day! But he also burned it every day.

Sumo wrestlers who can eat around 10,000 calories or more actually only eat twice a day! TWICE!! What! How is that even possible? It’s possible for all the reasons we have discussed here. It’s scientific. They eat two HUGE meals, 5,000 plus calories each, and load them with very high glycemic index foods like potatoes, white breads, bagels, etc. Then they go to sleep. So they take in huge amounts of energy containing foods, then use none of the energy. It is then stored as fat, and they get big, with bad body composition. We can’t cheat. It happens every time.

So don’t eat a large meal late at night, and then go to sleep. Also, make yourself as active as you can, so the calories you take in get burned. Take a long walk. Walk to lunch, far away. Get a dog to walk. Do everything you can the hard way physically! It doesn’t have to be much, but don’t eat and sit. It’s science.

Water and Weight Loss

Weight Loss with More Water

Did you know that you retain less water if you drink more of it? Crazy right? Who would think you could have significant weight loss just by drinking more water? Very few people realize this seeming contradiction. Water is the body’s lubrication and disposal system. It carries nutrients and other substances to cells, waste from the cells, lubricates joint surfaces as well as other organs, and keeps the respiratory tract properly moisturized. It also keeps the digestive system working properly. Without enough water your body gets sticky inside. All the waste builds up, and you keep toxins in that you should be in a hurry to get rid of. Your body also tries to prevent more loss, thus the retention of water, working against any attempt at weight loss.


Get Your Weight Loss Motor Running

Just imagine an engine without oil, or with just a little. All those surfaces in close contact, with very little or no barrier to friction and almost no moisture to keep seals from drying out and cracking. When the intake of water is low, the body has an emergency response to maintain levels to keep functioning. That is when it retains the water that is left and keeps more of the little bit you consume on hand, thinking there will be too little coming in the future to let any more go. So much for expecting weight loss when your body is hanging on to water!

It all begins because of a hormone your body secretes if too little water is being consumed. The hormone is aldosterone, and it is even more accentuated if there is too little protein is in the diet, which often happens when people go on the latest fad diets, thinking they are doing themselves good. It is also worse for women just prior to menstruation due to hormone imbalance.

Also, fad diets should be called “fat” diets, because they do not create proper body composition and actually can make a person “overfat” even if they are not overweight. This means that the proportion of fat is actually a higher percentage of the total weight than is normal, because the diet concentrated on weight loss and not health improvement. Water retention is just another example.

You Are What You Drink

Since 70% of your body is water, keeping that level up, and sufficient to flush your system completely, takes a good amount. Maybe more than you are used to. Drinking more reduces the production of the hormone aldosterone, and thus the bloating, as well as the weight accompanying it is reduced. Your body expels the proper amounts of water and sodium, and everything can go on as normal. And not only does it result in weight loss of water, but your body is in a better position to get rid of other waste, that collects in under-hydrated cells and tissues.

How to Increase Water Intake

Now the standard recommendation from many doctors for proper water intake has been about 1/2 your body weight in ounces. So if you are 160lbs then that means about 80 ounces of water a day, barring excessive heat, exercise, or other factors that would increase that amount. Just a regular day, no particular special circumstances. Now you don’t have to go out and gulp down a gallon of water after reading this. As with all things there is a need for reasonableness. start with a couple glasses a day, then add one, then another. You should reach a sort of “threshold” where retention is noticeably reduced, you lose a few pounds , and you begin to have a regular thirst.

Note the Change, then Note The Change

Once you begin this process you could write notes or add reminders to your smartphone or schedule as to when you should have water and how much. You might even get a measured container with the amount you need for the day, and keep track of your consumption so you drink it all each day. After a while it will be natural, and you will not need to force yourself anymore, it will just feel right. You might even add some natural flavor like an orange or lemon slice, to spice it up a bit. You will notice the changes in how you feel and your lack of retention of water.

Water You Waiting For?

Ok, I couldn’t resist! Bad pun, but for a good reason, water is “clearly” one of the best tools for a healthy diet, and for good system functionality. Use it generously, and start now. After all it is also the most plentiful liquid on earth, so it should not be hard to find.


Juicing Diets May Just Be Too Sweet

The Juicing Diet claims

You have probably heard people touting the benefits of a juicing diet. The “nutrients are in the juice” “speed up the absorption of nutrients”, “concentrate the nutrients”…etc. These are the claims of proponents of heavy juicing diets. While this can be partially true, there is a significant problem that few hear about. It is the very concentration of the juice that is the issue.

I will acknowledge that juice from fresh fruit and veggies is a decent source of nutrients. It does even concentrate them in a smaller easier to ingest form. But remember, EVERYTHING in the juice is concentrated. Why does this matter? Have you ever wondered why fruits and vegetables have all that fibrous build up around all that healthy juice? It was no mistake they were created that way. It is the same reason pharmaceutical pills are designed as time release, dissolving tablets and capsules.

Why Juice comes in a Fibrous Package

Your body requires a measured dose of macro and micro nutrients each day, throughout the day. While a juicing diet does flood the many essential nutrients rapidly, one element of juice makes drinking too much, or using juice as your vegetable intake a dangerous proposition. Sugar. Yes juices have all the sugar from the vegetables and fruits they come from. This can be a lot. Fiber provides a safe and manageable absorption rate for these nutrients and sugars to be absorbed. Without regulation, excess sugar consumed too rapidly, even from healthy foods, is bad for you. As discussed in the posts on this site Type 2 Diabetes and other problems including cardiovascular disease, are associated with excess sugars in the diet, and increased insulin levels. It does not matter where the sugar comes from, even if its supposed to be a healthy juicing diet. We are not saying a Juicing diet would cause Type 2 Diabetes, but the spikes in sugar and insulin can be an unhealthy roller coaster for your body to ride.

When you eat whole foods veggies and fruits included, they are like time release capsules. The nutrients are assimilated into the body in a slow methodical and calculated digestive process, which allows the body to unpack and distribute nutrients and sugars in an organized way. The fiber in those foods actually regulate and slow the process of assimilation so the bodies systems can keep up with the intake, particularly of the sugars. This allows insulin levels to keep a measured pace and the body can use the energy from the sugars during the few hours of assimilation.

The Sugar Flood

Juice however takes all the roadblocks out of the process. Its like a torrential downpour on a drought stricken area. Flash floods and erosion, instead of saturation. So much sugar is taken in so fast (think of how many apples it takes to make an average glass of juice) your body cannot possibly assimilate it quickly enough, and the result is excess sugar in the system, releasing excess insulin, possibly even creating insulin resistance over time, just like too  much candy or fast food. Then the excess sugar the body cannot assimilate or expel fast enough is turned into fat, and stored as metabolically active and toxin releasing cells, which can even create or exacerbate inflammation and all the inflammatory disorders so common today.

The fact is you need the fiber. The fiber is essential to regulating blood sugar, and keeping the GI tract in good shape. Fiber also fills space, so you feel full and don’t take in too much food. In addition to fruit and vegetable fibers good fiber sources include: beans, bran, brown rice, and nuts. You can even use powdered varieties, but the whole grains and complete foods are always best both for the fiber, nutrients, and sugars.

The Balance of a Juicing Diet

Obviously moderate use of juice can be beneficial. Adding protein and fiber to a smoothie can also help make a concentrated juicing diet a little more balanced. But it is always best to eat as many whole fruits and vegetables as is possible, since they are perfectly designed to allow the body to properly use and distribute the components of the food appropriately.

In my next post I will address the importance of water.

Proteins, Carbohydrates, and Sugars in the diet.

So, we are always told that to make a successful diet plan, you need to decrease food intake, and increase activity. That is by far a monumental oversimplification and is actually wrong thinking. A successful diet often actually increases food intake, along with moderate, but not necessarily vigorous activity. Your body needs food, and taking this away can weaken your system. But the right kind of foods are essential, and in proper proportion, and with good spacing between them. (we will get to some of that later)


Protein for instance is a vital building block the body needs in the diet to function and make muscle, skin, hair, and other tissues in the body. Without the right amount of dietary protein each day, you are depriving your body of essential nutrients needed to make you healthy, build new cells and strengthen your immune system. Protein also aids in the manufacture of hormones and enzymes to help with digestion, and proper metabolism of foods. There are many sources of good protein, all meats, vegetables, and legumes have it in varied amounts, but the best sources are actually fish (due to high Omega 3 fatty acids), eggs, lean meats, nuts, and even dairy products.

Some protein should be included with each meal in your diet, because these high protein foods are usually low GI (Glycemic Index) foods, or low sugar load foods which means they will fill you up, without creating cravings for more high glycemic foods. This will control your appetite and reduce unhealthy cravings, causing better distribution of nutrients throughout the day.


When it comes to carbohydrates, and sugars in the diet, this is where it gets tricky. You need carbs, and sugars since they are what provide good sources of all kinds of good dietary components like fiber, energy, vitamins and minerals, bioflavonoids, isoflavones, polyphenols, things all needed for proper body function. Some carbohydrates however are not good for you since they are “High GI” foods and can spike the sugars in your system as we discussed earlier, and create problems with your bodies regulatory system for sugars with insulin, and can actually lead to type 2 Diabetes over time. The more refined and processed the carbohydrates and sugars, the worse off your system will be. Soda, candy, cookies, cake, white bread, bagels, french fries, potato chips, white rice, and all the high sugar breakfast cereals are all very processed, and are high GI foods that spike your sugars when included in the diet. This raises insulin, and results in stored fat, and low energy, adding more risk for chronic disease and all sorts of inflammation.


If you are going to eat the right carbohydrates, you need to eat whole foods, naturally provided with fruits, vegetables, beans, and unrefined grains like whole grain breads and pastas, instead of the pretty white refined ones.

We will next discuss a good food composition in the diet plan, how to structure a plan to get the right components, and when and how to eat them.

How Fat is Misunderstood

Low fat, non-fat, fat fat fat. We always hear about fat as though it is the enemy. The logic is if you eat fat it gets added on to your body like adding clay to a sculpture. People think “low fat” means healthy. But even with all this propaganda and clever labeling of foods, the world gets fatter. 65% of the population are overweight in this country, and 30% obese! People are less healthy, including the ones on the “lowfat” diets. Why? How could a lowfat diet make you fat?


There are a few reasons. First of all, when fat is taken out of foods there is usual a tendency to replace that part of the foods makeup and flavor with something else….sugar. So much is added that when eaten, the body secretes high amounts of insulin, the hormone which helps the body regulate sugars in the system. Strangely this increased insulin signals greater hunger, and the additional sugars are stored as fat! Yes fat. So “lowfat” but high sugar actually is worse than the original fat contained in the product you thought was helping you lose weight. When you start your day with a high glycemic index (GI) food, it will serve to increase your hunger for the remainder of the day making you eat more “lowfat” food and creating a cycle of weight gain. Doesn’t it just make you angry? It is really criminal that food producers can claim as healthy, foods that are actually worse for you, but that is the magic of marketing. It does not matter what the truth is if it sells better by saying something else.


Another factor is that we actually need fat in our diet. Not just any fat of course, but the right kind. This proper fat actually makes you eat less by filling you up faster, and it is a low GI food. Red meat and dairy have what you call “saturated fats”. These are not the ones you want. So if you eat red meat, make it lean, and dairy is not only a bad fat, but is also highly inflammatory, so is to be strictly limited. These fats actually worsen insulin resistance which is the bodies resistance to the proper function of insulin to allow sugars into the cells for use as energy. This is due to the cycle of too much insulin being produced as a result of high blood sugar brought about by high GI food intake. The body senses the high insulin, and the cells start to shut the door, recognizing this as a problem.

So what fat do we need? To start with cold water fish and flaxseed have these fats, nuts, seeds, safflower, soybean, and olive oil, avocados, all possess these fats as well. You may have heard of them. Omega 6 and Omega 3 oils. Our diet should have a 1-1 ratio of these fatty acids, and in years gone by they used to. Grass fed beef has a 1-1 ratio of these oils, but corn fed, which is most of todays beef, does not. Also we used to eat more oils and fish, nuts and seeds, and so forth. Now we think we are doing ourselves a favor by eating low fat foods and diet meals processed and prepared for us for speed, and what we think is food prepared by health professionals for our benefit. Not always true. The more a food is pre-processed, the less your body has to work to digest, the faster the food is assimilated and the faster the blood sugar spikes after a meal, which as we already stated is bad news. The fiber content in whole foods is a regulatory material which helps keep the speed of assimilation at a proper level, which keep the sugar levels at a good constant rate. We will also discuss meal spacing and snacks (the good kind) later too which is part of the issue.


Now, to cap it off, we need certain fats. Your brain is actually mostly fat. But, don’t think this means that you should go on a fat binge. There is still a need for balance. Avoid things like potato chips and snack foods since these have the bad fats. Cakes, cookies and donuts too are no good. Lard, Margarine, palm and kernel oil, cheese, shortening, poultry skin, deep fried foods and any trans fats, or hydrogenated oils.

Next time we’ll talk about the use of protein, carbohydrates, and sugars in the right way for a balance diet. Happy eating!