Efficient Eating For Permanent Weight Loss

Scott, do you have 3 prime examples of strategic food combinations which produce unique benefits, that the average person may not know about?

Thanks, Adam

1) Green Smoothie

2 handfuls fresh spinach
2 cups frozen unsweetened mango chunks
1/4 cup frozen unsweetened blueberries
Stevia to taste
6 oz or so of water

Ideally, in order to lose fat, you should exercise first thing in the morning on an empty stomach.  Your body is primed to burn fat not calories at this time.  After exercise, take in a quick digesting nutrient packed meal such as a green smoothie to provide energy, replace any lost glycogen which contains simple
sugars that will cause insulin release which helps transport amino acids from the next meal (protein) which is eaten 30 minutes later after the green smoothie.

Quick and easy to make, tastes great after exercise.  If you implement JUST these 2 steps (green smoothie followed by a protein based breakfast 30 minutes later), you’ll be on your way to permanent weight loss.

If you implement JUST these 2 steps consistently, you’ll be on your way to permanent weight loss.

Spinach: recent research in laboratory animals has shown that glycoglycerolipids from spinach can help protect the lining of the digestive tract from damage —
especially damage related to unwanted inflammation.  People who have been eating incorrectly can suffer from inflammation, bloating, cramps and other digestive issues.


Mango:  gives your body a rich source of vitamin A and vitamin C and minerals namely potassium, calcium and phosphorus. It tastes great as an added benefit.


Blueberries:  one of the highest antioxidant capacities among all fruits, vegetables, spices and seasonings. Antioxidants are essential to optimizing health by helping to combat the free radicals that can damage cellular structures as well as DNA.

These 3 items (greens, fruits) digest well together without causing bloat or gas.  Your body will easily assimilate and use the nutrients without having impaired digestion.

2) Complex Carbs

Baked potato, sweet potato, rice, brown rice,quinoa, oats, healthy breads and muffins, etc.

My nutritional strategy is NOT a low carb diet.  It is “efficient eating”.  The way to implement efficient eating is to understand that different foods need different digestive enzymes to break them down, assimilate and benefit from.  Proteins require acids like pepsin, carbs require alkalines.

So eat carbs.  But eat them separately from proteins.  Allow 90 minutes to 2 hours before eating protein after having a carb meal. (Simple carbs only require
around 30 minutes to digest before eating a protein meal).

Carbs are necessary for normal brain function.  Our brains are “glucose hogs” and require at least 100 grams of carbs a day to operate efficiently.  Eat moderate
amounts of carbs each day, depending on your daily energy output.
Complex carbs supply a steady flow of energy and they’re necessary to to transport amino acids such as tryptophan into the brain.  Tryptophan relates to serotonin production which is one of the key brain chemicals involved in regulating mood.  Among other functions, serotonin promotes feelings of calm, relaxation, and sleepiness.  Lack of serotonin is associated with depression.

3) Protein and Green Vegetables

Chicken, steak, turkey, pork, bison, eggs, egg whites, fish.  Broccoli, asparagus, green beans, kale, spinach, collards, swiss chard, etc.

Our bodies require protein for purposes of repair.  Typically though we eat protein in the wrong combinations.  We combine protein with carbs which means that your body will have a tough time digesting the meal, some of it will ferment and rot in your stomach (bloat), more energy will be required to digest the meal (you’ll get tired faster) and your body won’t assimilate the nutrients efficiently if at all due to the impaired digestion.  A better, more efficient way is to combine
protein and green vegetables.  One of my favorite meals is grilling steak with green peppers, onions, red peppers, mushrooms shishkabob style.  It tastes great,provides optimal protein and digests easily.


Green vegetables are full of vitamins, minerals, and disease-fighting phytochemicals.  They are rich in fiber, an important nutrient for weight loss and maintenance because fiber keeps you feeling full and helps control your hunger. Fiber can also lower cholesterol and blood pressure.  We have all heard “eat your vegetables” – we know how good they are for us.  The trick is to eat them in the right combinations in order to benefit the most.

So now you know 3 proven steps that are easy to implement and can instantly start you on your way to permanent weight loss WITHOUT suffering.

– Scott

Austin’s Fittest Man Over 50 (2015)



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