FAT? IS IT BAD?

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GARY PART ONE

GARY PART TWO

Gary Taubes on The Underground Wellness Show!

Thermic Effect Secret

"Thermic effect of food (also commonly known simply as thermic effect when the context is known), or TEF in shorthand, is the increment in energy expenditure above resting metabolic rate due to the cost of processing food for storage and use.^[1] It is one of the components of metabolism along with the resting metabolic rate, and the exercise component. Another term commonly used to describe this component of total metabolism is the specific dynamic action (SDA). A common number used to estimate the magnitude of the thermic effect of food is about 10% of the caloric intake of a given time period, though the effect varies substantially for different food components. Dietary fat is very easy to process and has very little thermic effect, while protein is hard to process and has a much larger thermic effect.^[2]"

Professor Cordain, author of The Paleo Diet, wrote, "It turns out that lean protein is perhaps our most powerful ally in the battle of the bulge. It has twice the thermic effect of either fats carbohydrates, which means it revs up your metabolism. In other words, protein's thermic effect increases our metabolism and causes us to burn more calories than if we ate an equal caloric serving of either fats or carbohydrates."

The biggest factor in my body fat lost was increasing my animal based protein consumption. You don't have to eat less to lose body fat, but eat more of the right foods that will increase your metabolism and animal based protein foods should be one of your primary food sources.

With Respect,

Bao Tran

The Fit Fibonacci Diet™

The primary goal in Step One is to regulate the insulin causing you to store body fat. It was not by accident, where we store fat. Women generally store fat in the lower body and men in their belly.

Here are few things I want you to do before you follow Step One.

1. Get a medical check up. A full check up with your doctor.
2. Take tape measurements. For the men, I recommend belly button circumference measurement. For the ladies, I recommend taking measurements in these areas: belly button, waist, and hips and thighs. Make sure you have the same person measure you because they “should” know the exact areas where they measured you.
3. Take pictures of before and after if you want to track your results.

You will need these baselines to see if you on the right path or not. So let us begin and get into the heart of this Diet.

What is on the menu, Coach?

1. Animal Protein (meats, fish, poultry)
2. Fruits (all kinds)
3. Vegetables (all kinds)
4. nuts (one handful is one serving size; only two handful a day)
5. water
6. teas, coffee
7. olive oil, coconut oil, fish oil

What is not on the menu, Coach?

1. Sugar (all refined sugars are off limits, including honey, and other sugar substitutes)
2. dairy (no cheese, no milk products, no creamers, no yogurt)
3. no grains (no breads, no rice, no pastas)
4. no legume (no peanuts, no corn, no beans, no soy products)
5. no alcohol (do I need to explain this one?)
6. no junk food or dried fruits (do I need to explain this one?
7. No drugs. (smoking pots makes you eat more shit!)

The Restoration Period TRP( 6Am-9AM).

PLEASE EAT BREAKFAST! DO NOT SKIP IT!

The focus is combining animal based protein with fresh fruit.

The combination is endless if you think about it.

The focus in this meal is eating as much fruit as possible in TRP. Eat enough organic fresh local fruit as much as you can afford. Second is adding lean animal based protein along your consumption of fruit.

TRP golden ratio is 80% fruit/20% animal based protein for stage one.

Examples:

1. three bananas and two eggs
2. blue berries (in a bowl with almond milk) with 4-6 oz steak.

1. Two lb of papaya with grilled chicken breast

1. baked 4-6 oz salmon with side of pineapple

If you are going to eat anything after breakfast as a snack during TRP, then eat fruit.

The Energetic Period TEP (9am-5pm)

Lunch time, yes?

Your lunch should have these foods animal based protein, veggies, and fruit.

The focus in this time period is eating as much raw or lightly cooked veggies as you can. I want you to pile up on the veggies.

TEP golden ratio is 50% veggies, 40% animal based protein, and 10% fruit.

Examples:

1. steamed veggies with chicken and one apple
2. mixed green salad with an animal based protein and one fruit
3. half the plate should have veggies, 1/2 meats, 1/2 fruit
4. raw veggies with cooked meats and one fruit.

If you want to snack after lunch during this period, then, please eat a handful of almonds, walnuts, and, etc. Remember no peanuts. You should also try to snack on raw veggies.

The Building Period (TBP) 5PM-9PM

Dinner time.

Your dinner should have these elements animal based protein and veggies. NO fruits.Please focus on eating more animal based protein and good fats. Eat as much animal based protein as you can at this cycle.

TBP golden ratio is 60% protein and 40% veggies.

I think I don’t need to provide examples for dinner. Everyone should look at their plate and see a yummy dead animal on one side and the other half has veggies.

If you get hungry or want to snack after dinner, please only eat animal based protein such as animal jerky, slices of roasted chicken or turkey, boiled eggs.

How long should you stay on STEP ONE?

This depends on you. I recommend staying on Step One for 30-90 days before moving to Step two. Remember there are six phases to FFD.

I promise you will see a huge difference in body fat composition, but pay close attention to my recommended golden ratio for your meals and nutrition time cycles.

If there are any questions, please contact me here.

Your Coach,

Bao Tran