© GB Personal Training 2011 It Is Forbidden To Copy, Edit or Distribute Without Permission

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GB Personal Training 2011 www.gbpersonaltraining.com It is forbidden to copy, edit or distribute without permission
EVO Diet
2nd Edition
A new body is waiting for you in just 30 days! No Cravings No Starving No Calorie Counting 100% Natural
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Table of Contents
A Word of Warning Introduction Starvation Principle Go Natural OK, Heres How to Get Started Good Foods and Bad Foods Why you need to Avoid Grains Why you need to Avoid Dairy Why you need to Avoid Stimulants Why you need to Eat Organic Foods How to Personalise your Meal Plan Meal Ideas Good Preparation is the Key The Best Cooking Methods The Results References 4 5 7 8 9 10 13 15 16 18 20 23 29 30 31 32
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A Word of Warning
What is contained within this ebook is all based on scientific research and is entirely natural. I have had over 10,000 people follow this plan and had no adverse effects other than initial headaches. But. I know freak reactions can happen. Some people could have such a bad diet that the move from bad to good is just too much. If you think that you fit into this bracket or you believe you may have adverse reactions to eating 100% natural foods then please consult a medical practitioner before starting this plan. OK, you have been warned I, Greg Brookes, cannot be held responsible for you following this nutrition plan, you do so at your own risk. Thats it, now the boring stuff is over and done with lets get on with changing your life forever.
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Introduction to 2nd Edition

In all my years as a Health and Fitness professional I have discovered the profound effects that good nutrition can have on the physical, mental and emotion state of a person. I used to believe that exercise was the answer to fat loss but with 21 meals a week versus only a few exercise sessions every 7 days I soon realised it was no contest. Im not saying that exercise isnt important just that Nutrition should be your number one priority! I first wrote the Evolution Diet back in 2007 as a guide for my clients and to show them the importance of nutrition. The principles are very simple, remove all foods that the body cannot deal with or hasnt yet evolved to digest. This is NOT a diet, its an education into how we should eat for a happier and healthier life. Its a journey of self discovery! Since the release of the Evo Diet over 10,000 people have downloaded the nutrition plan. I receive weekly emails telling me how people have lost weight and how the Evo Diet has changed their outlook on food forever. Well here is Round 2. The principles are the same but Ive added a little more information on individuality so you can tailor make this nutrition plan specifically for you.
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How many diets have you tried?

Have you tried surviving on cabbage soup or eating nothing but protein? Most people have tried all sorts of elaborate diets but end up either putting on more weight, having extreme cravings or feeling so sick that they just cant continue. Over the years of working as a health and fitness professional, Ive developed a series of basic principles that work in tune with your body. They are principles that are grounded in science and our genetic evolution. The main problem today is that modern foods undergo so much processing that our body can barely recognise them let alone digest them. The unfortunate consequence of eating these foods is bloating, lack of energy, depression, and of course weight gain. Modern foods also come with huge financial backing and many people are getting brain-washed through the media and dare I say it health and fitness industry. Its a sad state of affairs but most large companies are more concerned about their bank balance than the state of your health. Dont panic. Im here to show you what you really should be eating and exactly why many of the foods today are nothing better than the cartons they are sold in. I urge you to suspend belief in the media money making tactics and listen to your common sense and your body. Coming up is my nutrition plan based on the foods we have evolved to eat. Youll be amazed at how quickly your body will thank you for your investment in sensible nutrition. You will feel less bloated, energised and have no cravings, not to mention some impressive fat loss.
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Starvation Principle
Evolution explains why most diets fail We only have to look back at our evolution to see why most diets fail. Many diets rely on a starvation principle that heavily limits the amount of calories you can consume on a daily basis. This does cause weight loss short term by muscle wastage and water loss but very little of this weight is actual fat. These starvation diets actually cause us to store fat for survival and in turn put on more weight in the long term. Heavy calorie reduction causes a severe reduction in leptin (a protein), which in turn signals a starvation response in our body. This response reduces our metabolic rate and increases our hunger. It is believed that this response originates back to our ancestors and the Hunter Gather Days, when food was often scarce. Our body developed a way to conserve its most valuable energy source, body fat, in order to survive longer. So starvation or heavy calorie restricted diets are not the answer. Not only do these diets cause you to put on more fat in the long term (yo yo dieting) but they also slow down your metabolism, the exact thing you need to increase to burn more fat.
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Go Natural
The best way to lose fat is to eat natural Everyone is different and we all have different requirements for vitamins, minerals and general nutrients; a lot of this is determined by our genetics and cannot be changed (more on this later). However, we do all have one thing in common we evolved eating natural foods. Foods that we picked from trees & bushes, dug out of the ground or animals that we chased down and killed. Although the world has evolved at a very rapid rate our body is still fairly primitive. We are still uncomfortable sitting for long periods of time, require regular exercise, get headaches and eye problems using computers, suffer in over crowed spaces etc. Our body still craves and requires the natural foods we ate and drank many years ago. Processed foods, simple sugars, contaminated water, and artificial stimulants are still alien to our body. All of these accumulating unnatural products (toxins) are stored in our fat cells to protect our vital organs. We are slowly being poisoned as our body stores toxin after toxin Following this diet will strip you of this toxic fat Follow this diet for 30 days and your body will release all of these toxic fat cells. The ugly fat will disappear! In order to achieve this you need to return to the natural foods that we have evolved to eat and process comfortably.
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OK, heres how to get started

This is an all or nothing healthy eating plan. Any cheating will immediately toxify your system deeming all your hard work useless. If you are not ready to commit to this 100% then dont try it. It is really that important. Carry this diet through for only 30 days without cheating and the results will be life changing. I have seen it with my own clients time and time again. 1. Eat only the foods on the Good list. 2. Avoid the Bad list at all costs, no exceptions, not one! 3. Always eat a mixture of Fat, Protein and Carbohydrates together. Never eat Carbohydrates or sugars alone! 4. Eat freely and regularly, dont go hungry. Never skip a meal. 5. You will get withdrawals (cravings, headaches) from stopping the stimulants but this will pass within 3 days or so. 6. Drink plenty of water to flush out the toxins, aim for a 2 litre bottle per day. Bathroom visits will reduce as your body gets used to the increase in fluids. If not add a pinch of sea salt. 7. Read labels, often manufacturers are sneaky and put in ingredients you wouldnt expect.
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The Bad List

What you must avoid from ...until Stimulants Tea Coffee Alcohol Fizzy Drinks inc. iet coke Cigarettes Hot Chocolate Green Tea Sugars All Sugars Fructose Maltose Dextrose Sucrose Honey Syrups Treacle Aspartame Lactose Glucose
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Dairy Milk
Wheat Pasta (Buckwheat is OK) Bread Most Cereals Couscous Most Flours Gravy / Stocks Gnocchi Soy Sauce
Processed Foods Cakes Biscuits Puddings Pastries Tinned Foods Ready Meals Pre-packed Food Sweets / Candy
Cream Cheese Yoghurts Except plain natural live Rice Milk Soya Milk Almond Milk
Wheat Muesli Chocolate Noodles (Buckwheat is OK) White Rice Crisps / Chips Sausages
The Good List

These foods add life to the body, they dont take it away! Meat (Proteins) Must be Organic Pork / Beef Oranges Chicken Pears Turkey Kiwis Lamb Berries Liver Grapefruit Kidney Cherries All Fish Tomatoes Rabbit Apples Venison Plums Veal Pomegranate Aubergine
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Fruit (Carbs)
Vegetables (Carbs)
Dairy (Protein)
Extras
Limit to one There is no serving a day limit Cabbage Carrots Cauliflower Avocado Sweet Potatoes Broccoli Leeks Courgettes Mushrooms
Only 3 things Olive Oil are allowed Eggs Plain Live Yoghurt Butter Black Pepper Natural Sea Salt Coconut Oil Brown Rice Drinks Peppermint Camomile Mate Tulsi Tea Hot Lemon All Natural Nuts Lentils & Beans Quinoa Buckwheat Millet All Seeds
Good Food List

This list is by no means complete and you should feel free to try out new meats, fruits and vegetables as often as possible. Try following the rainbow shopping method ensuring you have as many colours in your shopping basket as possible. It is very important that you dont treat fruit as a meal and only consume a maximum of 1 piece a day, apples, grapefruit and lemons are particularly good! All of the Good foods will offer you so much more nutrients, and give you much better results if you buy ORGANIC. Non organic foods are loaded full of toxins that the body has to process so they will actually take nutrients out of the body. I get all of my Fruit and Vegetables delivered by www.riverford.co.uk this way I always have the best and most nutritious organic foods in the house. Its cheaper too!
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Why you need to avoid Grains

In western society up to 50% of our calorie intake comes from grains. Wheat, the most popular grain, is included in breads, pasta and even as a filler in sausages and mustard. 1 out of 10 people suffer with a wheat intolerance of some kind, many without any physical symptoms. Physical symptoms include bloating, constipation and digestive problems and non-physical symptoms include depression, headaches, and fatigue. It is not surprising that we have such a strong reaction to grains. Man has only been harvesting grains for 10,000 years and for only around 100 years in the west. This time scale is a mere drop in the ocean when we look at the evolution of mankind. Wheat isnt exactly the problem here, it the sticky water soluble protein within wheat, called Gluten that is the real culprit. Gluten is responsible for making your bread light and fluffy so bakers are always keen to increase Gluten levels because they increase sales. Research is also showing that it is the subset of Gluten called Gliadin that is the real problem. Gluten is in all grains except for Rice, Buckwheat, Millet and Corn. Gluten and other grain proteins break down the Microvilli in the small intestine causing food particles to pass through the intestine and cause havoc in the blood stream. This common problem is called leaky gut syndrome and its responsible for a host of autoimmune problems, allergies and digestive issues. Grains also contain Phytic acid that blocks mineral absorption including calcium, zinc, magnesium and iron. Sprouted grains break down the Phytic acid and increase important vitamins and minerals but sadly most grains today are not left to sprout.
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Grains today are heavily processed making them more starchy, nutritionally imbalanced, white flour is bleached and has artificial chemicals, synthetic vitamins and mostly devoid of natural fibre. Heavily processed grains act like a simple sugar in the body spiking blood sugar levels, raising insulin and ultimately storing fat in the cells. So eating grains will cause food intolerances, aggravate your intestines and cause Leaky Gut Syndrome, elevate blood sugar levels that will then drop you like a rock and leave you looking fat and tired. Most grains are also so processed that they are devoid of nutrients and your body will use more nutrients to process the grains that it can extract from them. In short, give up grains and feel and see the difference. Many people may find that they can tolerate oats so I would give up all grains for the first 2 weeks and then add in oats and see if you notice a difference. After the 30 days are over you are free to add in other grains and notice your bodys reaction.
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Why you need to avoid Dairy

We love our dairy here in the west; you will notice how eastern countries have little if any consumption of dairy. In fact many people from the east remark how they can smell the dairy on the western man! Dairy foods have come a long way but it is since pasteurisation in 1908 that the problems really started. Pasteurisation involves heating milk to a high temperature in order to kill all the bacteria. Unfortunately this heattreating process does more that kill the bad bacteria, it kills the good bacteria, destroys the natural enzymes and changes the milks DNA. You are ultimately left with an indigestible, unnatural and allergy forming product. Most people that suffer with wheat intolerance will also have a dairy intolerance too. Note that it is the pasteurisation that causes all the problems, milk that is raw is still a proper food. Most cheese, and yoghurt is also pasteurised so the problem exists there too. I usually allow my clients to eat organic natural yoghurt because the culturing process improves it digestion and it has good bacteria that are excellent for the gut. I also allow organic butter for cooking as its stable at high temperatures unlike most oils. When I tell clients to avoid dairy the question I always get asked is about calcium. Following pasteurization 50% of the Calcium and all the enzymes in the milk are destroyed. The enzyme Phosphatase assimilates Calcium without it we cannot digest calcium so minimal calcium gets absorbed. You are much better getting your calcium from leafy greens and vegetables. In fact sardines have 4 times the amount of calcium than milk, and almonds, watercress, kale, chickpeas, and black beans all out do milk for calcium.
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Why you need to avoid Stimulants

Our diet has a huge impact on our hormones and our hormones are responsible for the chemical reactions within our body at a cellular level. Whenever you introduce a stimulant to your body like sugar, caffeine or alcohol then the body releases a stress response. Your body cannot tell the difference between being threatened by a lion or drinking a cup of coffee. The moment we experience stress the body releases stress hormones from the adrenal glands. Cortisol the chief stress hormone causes your heart rate to increase, floods your body with energy (glycogen) and prepares you for action. After all your body is programmed for either Fight or Flight, when we do neither the body is then filled with lots of energy it doesnt need. This excess energy then causes the release of the hormone insulin which helps to reduce the level of energy by storing the energy in the liver and in the cells as fat. The above scenario is only one side of the story. Once the energy or glycogen has been stored the blood sugar level tends to drop below the stable level and then we move into hypoglycaemia. When the blood sugar levels are below average we feel tired, irritable and get cravings for more stimulants. Sound familiar? Stimulants like alcohol, sugar and caffeine will lift you up but then drop you like a stone. This yo-yo effect not only wears out the efficiency of the hormones but wears you out too! The key to effective eating is a balancing of your blood sugar levels. You want to avoid heavy spikes in blood sugar levels thus minimalising the impact on your hormonal systems and reducing the amount of energy that the body needs to keep storing as fat. Diabetes is just a deficiency in the ability of the hormone insulin to do its job, usually through over use and over stimulation.
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Simple sugars and all ingredients ending in ose (sucrose, glucose, fructose etc.) have the largest impact on your blood sugar levels. Food and drinks that contain simple sugars will stimulate your stress hormones and make you feel great but then leave you feeling fat and tired. Alcohol is a simple sugar with a quick pathway into the bloodstream; it is one of the only substances together with aspirin that can be absorbed directly through the stomach. Too much alcohol and you have stomach issues. So alcohol, as most people know, will pick you up very quickly but drop you equally as fast hence the reason to keep drinking and the terrible hangover in the morning. Ever noticed how you crave carbohydrates (sugars) when you have a hangover, youre simply low in blood sugar (hypoglycaemic).
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Why you need to eat Organic Food

Many people dont believe in buying organic food they think it is too expensive and it doesnt really make any difference. Well Im here to tell you that you must buy as much organic food as possible and not only will your health benefit but the planet as a whole and your pocket will too! A study by McCance and Widdowson has showed that nutrients in non organic fruit and veg has declined by up to 70% over the last 50 years. But lack of nutrients are not the only problem. Non organic food is covered in pesticides that cannot be washed off. According to Professor William Rea these pesticides have been linked to asthma, eczema, migraines, IBS, and more. If you eat non organic food then the average person can consume up to 1 gallon of pesticides per year. Most pesticides contain the chemical structure of estrogen and when ingested they will have similar hormonal effects on the body. Organic Meat is vital. All animals store toxins in their fat. Animals raised as non organic are fed antibiotics, growth hormones, forced to be cannibals eating ground up meat of their own species, and other artificial drugs. They are kept in inhumane conditions and confined spaces to maximise profits. Organic raised animals are free to roam and eat a varied and natural diet. They produce nutritious manure that in turn fertilises the soil and improves the plants. They eat an organic diet so they store no pesticides within their fat cells.
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Eating Organic food helps to nurture the circle of life. Organic animals fertilise the soil, that in turn produces healthy fruit and veg, that in turn feeds the livestock that we then eat. Organic meat is loaded full of the nutrients from the animals organic diet. I always buy organic meat. I do this for both ethical and nutritional reasons. If you buy organic food then you can eat the fat (there are no toxins), if you dont buy organic food then you are eating toxins that are distributed throughout the fat. Never be afraid of eating organic saturated fat. We evolved eating fat, if we hadnt we wouldnt be here today. Its funny that over the last 50 years we have radically cut saturated fat out of our diets but obesity has still skyrocketed. Sugar consumption and processed foods on the hand have increased by 60%. Fat does NOT make you fat if its from quality organic sources.
Dont Support Cruelty to Animals!
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How to personalise your meal plan

We are all different on the outside so why shouldnt we all be different on the inside? In Roger Williams groundbreaking book Biochemical Individuality he shows through extensive research how each human individual has quantitatively a distinctive pattern of nutritional needs and from individual to individual, specific needs may vary several-fold. In other words for optimal health no two peoples diets should ever be the same. Back in 1934 Weston A Price a dentist from the USA decided to dig a little deeper into the reasons why many of his patients suffered from gum disease and tooth decay. He set off on a journey of discovery to under-developed and indigenous cultures to see how nutrition affected their health. He discovered that those people who lived on their native diet were free from disease and illness but those that had abandoned their diet developed many of the diseases we see today. You can see graphic images and read more about this in Weston A Prices fantastic book Nutrition and Physical Degeneration. What Weston A Price demonstrated was the need to stick to your native diet. Cultures that live near the equator and subtropics tend to have a diet higher in carbohydrates. Whereas people originating from the North have a diet heavily based on fats and protein. This makes sense from an evolutionary point of view because areas where the ground freezes in the winter have minimal carbohydrates whereas protein was more readily available from livestock. So we know that we are all biochemically individual and we know that we should stick to foods that our ancestors ate.
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Another way we all differ is through our lifestyle. Do you think a computer programmer and a construction site worker use the same amount of energy? The construction worker would require more protein to repair muscle tissue and carbohydrates to keep their energy levels up. The computer programmer may use more brain power so require more fish oils and omega 3. Your nutritional requirements may change from day to day, they will certainly change with the seasons. The winter months you will probably feel more like fats and proteins and the summer months you may require more carbohydrates and water based foods. Can you see the problem now with the majority of diets? There is no one size fits all plan with nutrition. Nutrition has to vary from one person to the next. What I suggest you do is complete the following food log as you progress through the 30 days. Learn to be in tune with your body, listen to yourself, your energy levels, and satiety. Adjust meals accordingly; add more protein and fat, or a little more carbohydrate. I suggest you begin by ensuring that 50% of your plate consists of Fats/Oils and Protein, and 50% is Carbohydrate. You can then make minor adjustments depending on how your body reacts to each meal. People metabolise foods differently, a good analogy is the mixture of air and fuel in your car. You need to ensure you get the right mixture of Carbohydrates (air) to Proteins and Fats (fuel) in order to optimise the rate of conversion from food to energy. If you feel hungry soon after your meal then you should adjust your ratios and add more protein and fats next time. However, if you get tired and drowsy following your meal you may need to add more carbohydrates and less protein and fats. Experiment and get the ratios right!
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Food Log
You should feel energised and NOT hungry for 4 hours following your meal Breakfast Mon Lunch Dinner Ratios
Energy?
Tues
Weds
Thurs
Fri
Sat
Sun
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Breakfast
Breakfast like a King, Lunch like a Prince and Dine like a Pauper. Remember this when you wake up and think that a cup of coffee or a slice of toast will line you up for the day. Around 25% of your daily calories need to be eaten at breakfast time. From an evolutionary point of view the majority of hunting was done in the morning when all the animals were waking up. So ensure you NEVER skip breakfast. Eating breakfast will ensure your blood sugar levels are stable so you wont get cravings. You energy levels are raised so you can get through the morning without craving stimulants and your metabolic system is up and running. If you dont like eating breakfast then its time to start. You cant cheat nature, your body will not let you. If you are not used to breakfast then start small and build up. If your excuse is that you do not have time then go to bed earlier and wake up earlier. The better you eat the easier you will find this, believe me! Eggs are a great option either as an omelette with veg, boiled with beans and salad or scrambled eggs and organic bacon. Organic Yoghurt is another option with a buckwheat based cereal. Oats are an option in the 3rd week if you can tolerate them, I like porridge made with salt and butter. Grapefruits are also good but not on a daily basis and they need to have some protein added to them like nuts.
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Lunch
Lunchtime should be the 2nd largest meal, here you can go for broke with your proteins and vegetables. Do not do what most people so and buy a sandwich or eat bread of any kind. One good way to sort out your lunch if you work away from home is to take your own. One option is to make extra from the night before so roast a chicken or cook an extra beef fillet. Salads are a good choice here but ensure they include protein and fats. You can beef up salads by adding nuts and seeds, olives, anchovies, beans, hard boiled eggs or cans of tuna or mackerel.
Dinner
Your final main meal of the day needs to be light and not too late at night. Fish is a good choice. You dont need bags of energy now and you dont need a full stomach of food to be slowly digested as you sleep. A sensible eating plan will always ensure that the heavy and most energy laden meals are earlier in the day and the lighter meals are in the evening.
Snacks
Eating small snacks between meals is a good idea to ensure cravings are kept at bay and sugar levels maintain balance. Eat snacks freely and never worry about over snacking on the right foods.
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Water
Im sure you know the importance of water, but do you drink enough? 2 litres per day is a minimum. In the book Your Bodys Many Cries for Water Dr. Batmanhelidj describes how the human body often mistakes thirst for hunger. So next time youre hungry consider drinking some water first. A dehydrated body will extract water from the large intestine squeezing the faeces to extract water. Imagine that water being used to form new cells within your body! You will be amazed at the difference just drinking more water will have on your energy levels, digestive system, and hunger cravings. When you consider that the majority of the population are constipated water can go along way to relieving this. Bottled water is always going to be best, followed by filtered water and finally tap water. I still drink tap water when the others are not available, I think you have more to lose from being hydrated than you do from drinking the wrong type of water. Very Cold and Iced water should be avoided, room temperature is best. Cold water has to be warmed in the intestines before it can be digested and so will take time before it is useful to the body. If you find water distasteful then try a few drops of fresh lemon juice or a pinch of salt to make it more palatable. Keep an eye on your urine. A nice straw colour is what you are looking for, especially in the evening. Finally, drink a large class of water as soon as you wake up and around 30 minutes before each meal. Try to avoid drinking during meals or directly afterwards.
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Meal Ideas
Breakfast 1. 2. 3. 4. 5. Smoked Salmon with Scrambled Eggs Omelette with onions, mushrooms, peppers, Leeks Yoghurt with a Buckwheat based cereal and Nuts Bacon, Eggs and Sauted Potatoes Fish with mixed Salad
Lunch & Dinner Beef 1. Beef Stew carrots, onions, swede, peas, homemade stock with potatoes, broccoli 2. Beef Chilli fresh red chillies, red kidney beans, tomatoes, ground cumin, ground coriander, tomato puree, garlic brown rice or jacket potato 3. Beef Steak broccoli, sweet potato, spinach 4. Beef Stir Fry red peppers, bean sprouts, baby corn, carrots, mange tout, oyster sauce, buckwheat noodles or brown rice 5. Roast Beef Potatoes, roasted butternut squash, French beans, peas, parsnip Chicken 1. Steamed Chicken Breast leeks, spinach, carrots, potatoes 2. Chicken Chasseur tomatoes, carrots, onion New potatoes, sugar snap peas 3. Chicken Stir Fry bamboo shoots, mushrooms, yellow pepper, bean sprouts, broccoli 4. Stuffed Chicken Breast pancetta (no additives), chestnut puree green beans, asparagus, sweet potato 5. Chicken Salad baby leaves, avocado, tomato, cucumber, radishes
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Pork 1. Pork Chops Cabbage, swede and carrot mash, peas 2. Pork Casserole chopped apricots, tinned tomatoes, onion, garlic broccoli, new potatoes 3. Roast Pork sweet potato mash, leeks, sprouts, peas 4. Pork Meatballs tomatoes, fennel, onion, egg for binding, thyme, lentils 5. Pork Stir fry carrots, onion, mushrooms, bean sprouts, water chestnuts Lamb 1. Lamb Chops roasted beetroot, savoy cabbage, mashed potatoes 2. Navarin of Lamb , carrots, onion, potato, quinoa and bouquet garni 3. Rack of Lamb braised red cabbage, cauliflower, peas, new potatoes 4. Lamb Hotpot diced potatoes, diced carrots, celery, peas, onion, vegetable stock 5. Shepherds Pie mashed potato, carrots, peas, onion, homemade lamb stock Fish 1. Poached Salmon spinach, green beans, new potatoes 2. Prawn Stir Fry mixed peppers, Chinese leaf, red onion 3. Poached Cod Loin tomatoes, onion, garlic, fresh basil, buckwheat 4. Smoked Haddock Chowder fish stock, cubed potatoes, onion, spinach 5. Baked Sea Bass sugar snap peas, watercress, new potato, fresh lemon slice
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Salads 1. Nicoise green beans, tuna, boiled egg, anchovies, fresh spinach 2. Greek Salad Cucumber, black olives, red onion, tomato 3. Chicken Ceasar romaine lettuce, chicken breast, anchovies, boiled egg, red onion 4. Smoked Mackerel rocket, watercress, spinach, cherry tomatoes 5. Bean Salad cannelloni, borlotti, chick pea, butter beans, red onion, cucumber, tomato, iceberg lettuce, fresh coriander, parsley, chillies Soups 1. Butternut squash & sweet potato onion, cumin, garlic, water 2. Spinach & Chickpea onion, ground coriander, ground cumin, fresh chillies, water 3. Carrot / Parsnip / Coriander onion, garlic, ground coriander, water 4. Vegetable carrot, potato, swede, parsnip, peas, onion, water 5. Tomato & Lentil water, onion, basil Snacks 1. Nuts, not roasted or salted almonds, brazil, walnuts etc. 2. Fruit the harder the fruit the better like apples 3. Hard Boiled Eggs 4. Small tins of tuna fish For More Meal Ideas Try: http://www.bbc.co.uk/food/diets/gluten_free http://www.channel4.com/4food/recipes/specialdiet/wheat-free http://simplyrecipes.com/recipes/wheat-free/
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Good preparation is the key!

1. Clean out your cupboards of all the foods on the Bad Foods list, this way temptation is not an option while at home. 2. Plan what meals you are going to eat during the next few days by filling in the food log. Dont be left wondering what you are going to eat later that night when you are tired and dont have the energy to go shopping. 3. Carry food and water with you wherever you go, if you feel hungry then snack. 4. Can you buy a lunch from the Good list of ingredients near where you work? If not take it with you. Im always disappointed with the food that I can find at lunchtimes. Make up a good salad with chicken or tuna the night before. 5. Shop for food on a regular basis, this keeps things fresh Dont get caught out. Plan, plan and plan some more. No preparation is a recipe for failure.
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The Best Cooking Methods

Preparation of foods can make a huge difference to the nutritional content left in the food. 1. Raw Fruit and Vegetables are always best. Choose organic, they are unbeatable. 2. Steaming food is the next best way to preserve the goodness in foods. I use a plug in steamer on a daily basis and they are really cheap and quick too. 3. Boiling vegetables for long periods of time will cause most of the nutrients to seep out into the water. If you have to boil, then boil your vegetables for short periods of time and then use the left over water to make soups and stocks. 4. Light frying of meats is OK but use butter or coconut oil at low temperatures, cover the pan and cook for longer. Avoid microwaves at all costs. Not only do they kill all the nutrients in the food but they change the molecular structure of the food so its unrecognisable to your digestive system.
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The Results
If you follow this diet to the letter, no cheating, then you will notice a huge change in your mental, emotional and physical health. Your body no longer needs to store toxins in your fat cells and your cravings should be practically non-existent due to a balancing of your blood sugars. You will notice an increase in energy levels and your sleep patterns will improve. Once the 30 days are complete you are free, if you choose, to begin adding other foods back into your diet. I think you will be surprised though. Ive been eating this way for 5 years now and would never look back. Yes I occasionally eat bad foods but my body is always quick to punish me for it. I think living by a 80 / 20 rule is fine after the 30 days. Just eat and drink well for 80% of the time. To complement your diet I recommend regular bouts of exercise. Exercise serves as a pumping system to the body, stressed individuals should spend time improving their inner calm through mediation and energy producing movements. Those with less stressful lives can use more intense based exercise programs based on their natural movement patterns. For more information on all my training philosophies plus lots of free workout videos please visit my Personal Training Secrets site at http://www.gbptmembers.com Good Luck!
Greg Brookes
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References
Biochemical Individuality, Roger J Williams Metabolic Typing Diet, William Wolcott and Trish Fahey You are What You Eat Audio Series, P. Chek New Optimum Nutrition Bible, P. Holford Your Bodys Many Cries for Water, F. Batmanghelidj Nourishing Traditions, Sally Fallon 150 Healthiest Foods, Jonny Bowden Healing with Whole Foods, Paul Pritchford Fats that Heal, Fat that Kill, Udo Erasmus Mastering Leptin, Byron J Richards The Diet Delusion, Gary Taubes The Great Cholesterol Con, Dr Malcolm Kendrick Milk The Deadly Poison, Robert Cohen Dangerous Grains, James Braly
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1

Introduction to 2nd Edition

How many diets have you tried?

OK, heres how to get started

The Bad List

The Good List

Good Food List

Why you need to avoid Grains

Why you need to avoid Dairy

Why you need to avoid Stimulants

Why you need to eat Organic Food

Dont Support Cruelty to Animals!

How to personalise your meal plan

Good preparation is the key!

The Best Cooking Methods

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