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How To Eat Fat & Get Thin

Keto diets are huge right now. Do they work? Well, if you mean can you lose weight, then yes. However, if you are asking if they are good for you I would have to say not always.

Why? Well, for one thing, most people do it wrong.

I’ll go into more detail in another post on why many keto plans may not be great for your health, but for now let’s look at HOW good fats can help you get thinner and hit your ideal body weight.

We’re going to continue following some of Dr. Mark Hyman’s advice from his book, Eat Fat, Get Thin.

Summary Of The Plan

Stage 1: Lay the Foundation

  1. Out with the bad, in with the good

Stage 2: The Eat Fat, Get Thin Plan

  1. Nourish (eat well)

  2. Energize (move your body)

  3. Rejuvenate (because stress can ruin your results)

Stage 3: Your Transition Plan

  1. Either continue the plan until you lose the weight or start eating like a “Pegan”

And it all starts with STAGE 1, which is a jump start to better health and a thinner body.

Stage 1: Lay the Foundation

This is the part where we makeover our kitchen. Let’s get rid of the bad and start getting in some good things!

Get Rid Of:

  1. Fake foods

  2. All foods and drinks that contain sugar

  3. Anything containing artificial sweeteners

  4. Causes cravings for sugar and carbs

  5. Eventually you can add some stevia if you can tolerate it

  6. Anything containing hydrogenated oils or refined vegetable oils

  7. Avoid gluten, dairy, grains, and beans

  8. All of these can cause inflammation

Stock Up On:

  1. Supplements

  2. Multivitamin and multimineral (vitamin B, antioxidants, and minerals)

  3. 2 grams purified fish oil

  4. 2,000 units vitamin D3

  5. 300-400 mg L-carnitine twice a day

  6. 30mg coenzyme10 twice a day

  7. 100-150mg magnesium (1 capsule twice a day)

  8. PGX 2-5g before every meal

  9. Probiotics 10-20 million CFU

  10. MCT oil 1-2 tbsp

  11. Electrolytes 1-2 capfuls twice a day

  12. Potato starch 1-2 tbsp in 8 ounces of water

This is also a stage where we mentally start fighting our fear of fat.

Stage 2: The Eat Fat, Get Thin Plan

This is a 21 day stage where you will be eating good, healthy fats and clean animal foods.

Nourish (eat well)

  1. Include one serving of fat at each meal

  2. Examples: 1 tbsp oil, a handful of nuts or seeds, 4 ounces of fat or animal protein

  3. You want 4-5 servings of fat every day

  4. Protein

  5. 4-6 ounces at each meal

  6. Carbohydrates

  7. Vegetables!!!! 50-75% of your meals

  8. Nuts and seeds contain carbs; as does fruit

  9. Snacks

  10. You can have two snacks a day, but you don’t need to

  11. Examples: Handful of raw nuts, raw veggies with almond or cashew butter, olive tapenade, or tahini, or half an avocado

  12. Fruit

  13. ½ cup to 1 cup of fruit: berries, pomegranate seeds, watermelon, lemon, lime, or kiwi

  14. Bone broth

  15. Coffee

  16. Water

  17. Minimum of 8 glasses of water

What to Avoid

  1. Gluten

  2. Wheat, rye, barley oats, and spelt

  3. All grains

  4. Rice, quinoa, buckwheat, millet

  5. They are a good part of a healthy diet but they can spike up your blood sugar and insulin

  6. This is not a forever thing; just 21 days

  7. All Dairy Products

  8. Except you can have grass-fed butter, clarified butter, and ghee

  9. Dairy is a big cause of inflammation

  10. It’s not the fat in dairy that causes problems; its the proteins in it that trigger your immune system

  11. Beans

  12. They contain a fair amount of starch and aren’t ideal for blood sugar balance

  13. They contain inflammatory compounds called lectins, which aren’t easy to digest

  14. Exception: organic, non-GMO tofu or tempeh (soybeans that are broken down or fermented and easier to digest), green beans, snap peas, and snow peas

Example of a Stage 2 Meal Plan:


  1. Eat only fat, protein, and/or veggies for breakfast

  2. Examples:

  3. Spinach with eggs

  4. Triple green smoothie

  5. Bulletproof coffee


  1. 75% non starchy veggies and 25% protein by volume on your plate, with fat included in dressings, olive oil, and coconut oil, and found naturally in proteins, such as fatty fish, meat, or nuts and seeds


  1. Same as lunch!

  2. If you want, add ½ to 1 cup of starchy veggies, such as sweet potato, winter squash, or parsnips


  1. Exercise boosts your energy, revs your metabolism, and increases mental clarity

  2. Can facilitate weight loss when paired with a detoxifying program (aka the nourish section)

  3. HIIT and muscle building with weights, or bodyweight, leads to amazing gains in metabolism and well-being

  4. Start by walking at least 30 min a day

  5. Remember, you can’t exercise yourself out of a bad diet BUT when combined with a healthy diet it builds muscle, which speeds up your metabolism, and prevents almost every known disease of aging

  6. And it treats depression better than Prozac!


  1. Get on a regular schedule with sleep

  2. Go to bed at the same time and wake up at the same time

  3. Make your bedroom a peaceful, quiet haven

  4. Get at least 20 minutes of sunshine every day

  5. Avoid wifi before bed

  6. Clear your mind with a journal by your bed

  7. Stretch before bed

  8. Try yoga, meditation, deep breathing, chanting, steam or sauna, a hot bath with Epsom salt and lavender

Daily Schedule


  1. Begin the day with 30 minutes of brisk walking (or another workout)

  2. Before breakfast take 2 to 5 grams of PGX fiber

  3. Make your shake or breakfast

  4. Take your supplements with breakfast

  5. Take your MCT oil

  6. Enjoy a midmorning snack (optional)

  7. Drink water


  1. Before lunch, take 2 to 5 grams of PGX fiber

  2. Eat lunch

  3. Enjoy a midafternoon snack (optional)


  1. Take 2 to 5 grams of PGX before dinner

  2. Eat dinner

  3. Take your second dose of supplements at dinner

  4. Do one of your relaxation practices

  5. Get 7-8 hours of sleep

Troubleshooting: If You Get Stuck

Problem: You don’t feel great the first few days on the program

Likely cause: Detox symptoms or not enough salt

  1. Your body is adjusting

  2. Usually passes within 48 hours

Problem: Digestive issues such as bloating and gas, feeling abnormally stuffed after a moderate meal, diarrhea or constipation

Likely Cause: body not used to fat or all of the fiber

  1. Your bacteria are changing in your gut

Solution: take a comprehensive digestive enzyme to break down

Problem: Weight loss plateau

  1. You may need more evaluation on hormones, inflammatory, gut, toxin problems, genetics, or other issues

  2. Gluten, dairy, sugar, sugar substitutes, peanuts, hidden additives, preservatives, or other chemicals slipping in your diet

  3. You may need more carbohydrates (add a starchy vegetable into your dinner)

  4. You may need fewer carbohydrates

  5. No starchy veggies and no fruit

  6. Try going off coffee and see if that helps

Stage 3: Your Transition Plan

So by the time you’ve gotten to this stage you survived — and maybe even thrived — through the last 21 days. Hopefully, your mind is clearer, your body is lighter, and your mood is calmer.

If you want to continue to lose weight, or you just feel really amazing on this plan, you can continue eating this way.

If you are also trying to reverse your type II diabetes or high blood pressure, you should also continue to eat this way until your insulin levels drop to a normal level.

BUT if you’re ready for the next stage we’ll introduce it in our next post. Stage 3 is coming your way, and it has more flexibility and is a lifelong eating plan that is anti-ageing and promotes longevity. 

Have you eaten this way before? Do you want to? Share your story!


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