fat loss

Get a buzz from Coconut Oil

Coconut Oil
Coconut Oil

Coconut oil is 60 % to 85% medium-chain triglycerides (higher in virgin coconut oil). The shorter the chain the faster it can be used as energy and no need to be digested by the body.

There are two types of coconut oil: Virgin l or Expeller-pressed.

  1. Virgin coconut oil still retains the taste of coconut, which does not make it suitable to cook everything.
  2. Expeller pressed is flavorless, and it can be used for cooking practically anything.

Regardless of the form, they are both antiviral, anti-bacterial, anti-fungal, and anti-protozoal.

How to use it:

  • Add it to your coffee in the morning (without sugar or milk) and notice the dramatic increase in mental concentration and energy from it.
  • Consume 3 TBS a day by adding it to your cooking and notice the increase in your resistance to colds and the flu.
  • Workout out with a two hour empty stomach and then ingest a TBS of either organic unsweetened coconut shavings or a TBS of either virgin or expelled coconut oil in your black coffee for increase performance and fat burning effect. Try it!
  • How I use it: I make a pot of organic black coffee and add a TBS of organic coconut oil to the coffee once brewed. I have it in the morning or in the afternoon when I need energy and don't want add the calories. If you are moving your body, you won't store the energy as fat because of it being a medium chain fat.

What About Meat?

What About Meat? 

There are a lot of nutrients found in organic, lean red meat that are beneficial in losing weight, fighting depression and strengthening of the immune system.

●      Supplies Protein: The protein you get from red meat contains all the amino acids necessary to build muscle and repair tissue. Protein has also been linked to weight loss, since it satisfies hunger and keeps you satisfied for hours following your meal.

●      High Levels of Conjugated Linoleic Acid (CLA): CLA is a fat naturally present in grass fed animals.  CLA content is 300% - 400% higher in grass fed animals than in grain fed animals.  Ongoing research studies suggest a link between CLA and losing body fat and gaining lean muscle. These benefits have been noted though only after eating grass fed beef and not by taking supplements.

●      According to an Australian study, women consuming less than the recommended amount of red meat were twice as likely to have a diagnosed depressive or anxiety disorder as those consuming more than the recommended amount. Eating very high amounts of red meat was also associated with increased rates of depression. The researchers suggest a moderate amount of lean red meat-about three to four 6-8 ounce servings per week-may actually be important for mental health.

●      Meat from grass-fed animals has two to four times more omega-3 fatty acids than meat from grain- fed animals. People with a diet rich in omega-3s are less likely to suffer from depression, schizophrenia, attention deficit disorder (hyperactivity), or Alzheimer's disease.

●      Natural Beta Carotene - The Beta Carotene in this type of beef aids the body in Vitamin A production and protecting immune system responses.


 There are valuable nutrients found in red meat that are difficult to find in other foods to the same level found in red meat.

●      Iron: Lean red meat supplies a good amount of iron, depending on the cut of the meat, and contains a form of iron more easily absorbed than the iron in plant-based foods.

●      Zinc: Zinc is an essential mineral that is an imperative part of many physiological functions, including structure in certain proteins and enzymes, and regulation of gene expression.

●      B Vitamins: Lean red meat contains B-12 for a healthy nervous system and B-6 for a strong immune system. Red meat also contains niacin, another B vitamin that aids in digestion, as well as riboflavin for healthy skin and eyes.

Fat Los Part II

Don’t eat high fructose corn syrup, trans fatty acids and stay away from the word enriched

• Why? They make you fat, cause cancers and are not good for you. Enriched means many of the nutrients have been taken out and need to be added back in.



Drink 3 to 4 cups of Green Tea a day

• Why? Green Tea has be proven to increase fat loss. Green tea contains a substance called Catechins that stimulate the body to burn calories and rev up your metabolism. They also have anti-inflammatory effects and anti-cancer properties.



Don’t eat fruit or drink fruit juices for 7 days (except apples).

• Why? Fructose raises insulin levels which makes it easier for the body to store fat.



Eat an apple for a snack.

• Why?Apple have pectin which is an appetite suppressant.



Don’t do steady state cardio. Steady state cardio is the slowest and least effective way to burn fat. What is steady state cardio? Sitting on a bike, jogging on a treadmill or using an elliptical machine for a comfortable pace and a time duration of 30 to 45 minutes.

• Why? It makes you fat. How? By raising cortisol levels. What really matters is the amount of calories you burn after you workout which is why resistance training and interval training are so effective at burning fat. They elevate your metabolism for up to 36 hours. Steady state cardio does NOT!



Do Interval or HITT training.

• Why? Interval training can increase the metabolism for up to 36 hours after you have finished.

Examples: • In a Gym: Get on a bike or a treadmill and warm up for 3 minutes. Then work hard for 2 minutes and easy for 1 minute. Repeat 4 times. • What is hard, a rate of perceived exertion of 7 or 8. Meaning if I were right next to you and asked you how hard you were working from a scale of 1 to 10, 10 being the hardest, you wold say 7 or 8. Your breathing when working hard would be Deep and forceful inhalation, labored breathing and can not talk.

Note: If you are on treadmill, the easiest way to do this to raise the incline 3 to 4 levels). • Outside: Run hard for 2 minutes ( sprinting as fast as you can) and walking for 4 minutes or light jogging if you can handle it. Repeat 4 times.


Do Take Fish Oil!

Take 4 to 6 grams of fish oil every day.

• Why? It stops inflammation, lowers heart disease, lowers blood pressure, helps with joint pain, helps prevent cancer, raises serotonin which is the happy feeling hormone (depression) and turns ON the fat burning cells and turns OFF the fat storing cells.

Do's and Don'ts for Fat Loss - Part 1

  • Don’t eat breakfast!   Huh! Why? Cortisol is the hormone that wakes you up and so it is highest in the morning. It is also the hormone that breaks down fat so you don’t want to interrupt it with food.  Try it for 7 days and see if I am not right. Make your first meal 2 to 3 hours after you wake up.
  • Drink coffee in the morning with a tablespoon of whole cream (or half and half). And eat a tablespoon of organic coconut shavings. Why? The fat in the cream and coconut will speed up your metabolism and stop your hunger cravings. Try it. If you don't like coconut then just have the whole cream with your coffee but no sugar.
  • Don’t eat cheeses, white breads, white rices and white pastas, pastry of any kind or drink beer for 7 days. Why? It raises insulin levels which increases belly FAT.  Drink a glass or two of red wine with dinner, if you want a drink. I do!
  • Make your sandwiches using lettuce leaves instead of bread.  If you use mayo, use canola mayo or veganaise as it does not have high fructose corn syrup.  Replace pasta with broccoli (boiled, steamed or even sautéed) for pasta dishes.   Why? The less breads, grains and sugars you have in your system, the faster you drop body fat!
  • Add lime juice to your water. Why? While limes and lemons are acidic, they leave an alkaline residue in your system which helps the body break down more fat. They also increase the production of hydrochloric acid which is very good for your digestive system.

Low Glycemic Index fruits that are best to eat!

What about fruits?  Fruits contain tons of vitamins, antioxidants and minerals, but you have to be very careful not to over-eat them or too many of the high-glycemic ones which tend to be your tropical fruits like bananas, papaya, mango, raisins and pineapple.  Eating too many of the wrong type of fruits can sabotage your weight loss.

Choose fruits like fresh cherries, strawberries, blueberries, raspberries, pears, plums, apples, oranges and peaches. But EAT SLOWLY. The fruits you want to be careful of the very tropical fruits like bananas, raisins, kiwis, papayas, pineapples, mango, in addition avoid dried fruits. Eat them sparingly.  And always eliminate drinking fruit juice as a choice of beverage. Yes it is healthy in some regards but juice has as much sugar and calories as a soda.

The best fruits to eat and that will help you lose body fat fast are fruit that are low glycemic index fruits. The fastest way to always lose weight is to eat foods that are low on the glycemic index and fruit is no exception. A lot of times people will eat too much fruit and make the excuse that it's fruit, it's healthy for you, yes but just like everything else, too much of a anything is not good. Yes,fruit is good for you but like anything else especial when trying to lose fat fast, you have to keep it in moderation.

The fruits below are the fruit that are high in anti-oxidants but are low on the glycemic index as well.