if you are hoping for large losses on the scale every week

 

Although the S and E plan is designed to steadily shrink fat cells if they are too large, we
want to caution you against seeking very fast weight loss. Fast weight loss should never
be your goal and it is definitely not what we promote. You’re reading the wrong article if you
are hoping for large losses on the scale every week. Eating the S and E way is not a race to be
skinny. It is a sensible way to restore food sanity back into your life and home and healthy
weight will develop naturally.
Unless you are extremely overweight, which makes dropping large amounts of pounds
naturally faster, we don’t want you to lose much more than a pound a week. Rapid weight
loss becomes catabolic, which means there is more breaking down of the body than building
up. It goes against the anti-aging premise of this article. Run far away from magazine and cycle. The diet includes very little carbs and is also very low-fat. It is similar in idea to our Fuel
Pulls, but more extreme. It strips away the body’s two main fuel sources, but it does it for long
periods of time. It is essentially a starvation diet!
The HCG hormone is supposed to help curb hunger and cravings, reset the metabolism,
and eliminate some of the usual problems of extreme dieting like skin sagging and low energy.
The jury is out whether all the negatives are actually avoided by using this hormone, or whether
it is a placebo effect, but there is no denying the diet works, and works quickly. People are able
to drop enormous amounts of weight in a short time since they’re literally starving for fuel so
the body essentially eats itself to keep living.
Despite claims to the contrary by promoters of this diet, the weight often piles back on
after the extreme diet stops. The Medi-Weightloss diet is another one that utilizes a 500 calorie
a day diet. However, it is doctor supervised. We know a few people who have kept their weight
off after dropping fast weight on these extreme diets by adopting our plan, or other low glyce-
mic plans. Instead of gaining back weight, they even lost more weight using the principles we
encourage, but very slowly. On the whole, most people we have observed who did HCG or
the Medi-Weightloss diet put the weight back on because they never learned how to eat for life
and simply returned to their old ways. These diets do have maintenance guidelines, but they
are not fun to continue, so back on goes the weight.
We want this to be a gentle road for you. Seek a slow and steady reduction of fat. The
tortoise beats the hare every time. If you are a quick loser and consistently lose large numbers
on the scale using S and E alone, we strongly suggest adding some S Helpers or Crossovers to
steady your weight loss. You will save your skin from sagging. Too fast a weight loss does not
allow your skin to shrink in harmony with your decreasing body shape.
headlines that scream, “Six Weeks to a Bikini Ready Body!” Titles like that are the nemeses of
this cycle. The diet includes very little carbs and is also very low-fat. It is similar in idea to our Fuel
Pulls, but more extreme. It strips away the body’s two main fuel sources, but it does it for long
periods of time. It is essentially a starvation diet!
The HCG hormone is supposed to help curb hunger and cravings, reset the metabolism,
and eliminate some of the usual problems of extreme dieting like skin sagging and low energy.
The jury is out whether all the negatives are actually avoided by using this hormone, or whether
it is a placebo effect, but there is no denying the diet works, and works quickly. People are able
to drop enormous amounts of weight in a short time since they’re literally starving for fuel so
the body essentially eats itself to keep living.
Despite claims to the contrary by promoters of this diet, the weight often piles back on
after the extreme diet stops. The Medi-Weightloss diet is another one that utilizes a 500 calorie
a day diet. However, it is doctor supervised. We know a few people who have kept their weight
off after dropping fast weight on these extreme diets by adopting our plan, or other low glyce-
mic plans. Instead of gaining back weight, they even lost more weight using the principles we
encourage, but very slowly. On the whole, most people we have observed who did HCG or
the Medi-Weightloss diet put the weight back on because they never learned how to eat for life
and simply returned to their old ways. These diets do have maintenance guidelines, but they
are not fun to continue, so back on goes the weight.
We want this to be a gentle road for you. Seek a slow and steady reduction of fat. The
tortoise beats the hare every time. If you are a quick loser and consistently lose large numbers
on the scale using S and E alone, we strongly suggest adding some S Helpers or Crossovers to
steady your weight loss. You will save your skin from sagging. Too fast a weight loss does not
allow your skin to shrink in harmony with your decreasing body shape.. Don’t think of this as a race, but a lifelong approach.
Mamas who only need to trim down a little (20 pounds or less to lose), will likely see
even slower moves on the scale than a weekly pound. Do not freak out and become obsessed
if things aren’t happening fast enough for you! Please do not weigh daily; you’ll feel like you’re
going insane.

That practice is a joy robber.
Diets that tout ridiculously fast weight reduction tax the adrenal glands and mess with
your hormones. The catabolic hormone cortisol, which comes from stress, will start to pump through your body if you shed weight too fast. After a while, this high cortisol state will cause
your weight to plateau and your results will halt. You may have lost 40 pounds super fast,
but the remaining 20 pounds may become stubborn and immovable, especially around your
middle. This is because excessive cortisol, after it eats you up, will put on or keep weight in
your mid-section.

Gently Does It

We openly admit that diets like Atkins, which even put restrictions on the amount of non-
starchy vegetables you can eat, or the opposite extreme diets that are higher grain and restrict
fat, may initially cause faster weight loss than this S and E plan. Eliminating whole food groups
will initially shed pounds swiftly since they are shaking the body out of its usual metabolic
processes.
The prolonged state of ketosis induced by Atkins is the reason weight will usually drop off
very speedily in the beginning of that program. But, we don’t want your body pushed into an
extreme state. Remember, we are finally learning to not be snared by extreme diets. Hopefully,
we are not coming across as Atkins bashers, because lots of people have made great body trans-
formations by implementing its principles. There are certainly some things to respect about
that diet, but we seek a more healthy balance of all the food groups that God created for our
optimal health.
We want you to be nourished, to enjoy eating as much as we do, and to watch with satis-
faction as your husband and children gather around the table to a delicious, healthy meal that
will build rather than destroy health. Weight management will naturally occur as you learn to
steer your home to a smarter nutritional destination where whole foods reign and sugars and
starches lose their stronghold.

 

The Tortoise, not the Hare

We want to remind you of Isaiah 40:11,“He gently leads those that are with young.”
You may be a mother with a lot of physical exhaustion and responsibility. It is important
that you stay nourished and strong. Constantly spilling ketones into your urine from almost
completely restricting carbs is not a nurturing state for your body. Neither is it wise to enter
into other diet extremes and deny your neurotransmitters and endocrine system the healthy
fats they need for optimum function.
We know people who have dropped a lot of weight doing the HCG diet. You may have
heard of this diet which has become quite popular in recent years. The pregnancy hormone,
HCG, is either ingested sublingually or injected into the dieter every day for cycles of about
three to five weeks, while at the same time the dieter eats a 500 calorie a day diet during the cycle. The diet includes very little carbs and is also very low-fat. It is similar in idea to our Fuel
Pulls, but more extreme. It strips away the body’s two main fuel sources, but it does it for long
periods of time. It is essentially a starvation diet!
The HCG hormone is supposed to help curb hunger and cravings, reset the metabolism,
and eliminate some of the usual problems of extreme dieting like skin sagging and low energy.
The jury is out whether all the negatives are actually avoided by using this hormone, or whether
it is a placebo effect, but there is no denying the diet works, and works quickly. People are able
to drop enormous amounts of weight in a short time since they’re literally starving for fuel so
the body essentially eats itself to keep living.

 


Despite claims to the contrary by promoters of this diet, the weight often piles back on
after the extreme diet stops. The Medi-Weightloss diet is another one that utilizes a 500 calorie
a day diet. However, it is doctor supervised. We know a few people who have kept their weight
off after dropping fast weight on these extreme diets by adopting our plan, or other low glyce-
mic plans. Instead of gaining back weight, they even lost more weight using the principles we
encourage, but very slowly. On the whole, most people we have observed who did HCG or
the Medi-Weightloss diet put the weight back on because they never learned how to eat for life
and simply returned to their old ways. These diets do have maintenance guidelines, but they
are not fun to continue, so back on goes the weight.
We want this to be a gentle road for you. Seek a slow and steady reduction of fat. The
tortoise beats the hare every time. If you are a quick loser and consistently lose large numbers
on the scale using S and E alone, we strongly suggest adding some S Helpers or Crossovers to
steady your weight loss. You will save your skin from sagging. Too fast a weight loss does not
allow your skin to shrink in harmony with your decreasing body shape.

Make Sense with Snacks

As with most ideas about nutrition, there are two opposing mindsets when it comes to snack-
ing. One side says to eat small meals no more than every three hours apart. Advocates of fre-
quent snacking warn that going for too long without eating slows down metabolism.
The other side believes it’s good for the body to skip snacks, and even meals. Some current
popular diets like The Warrior Diet suggest a person forego food all day and then have one
huge meal at night. A more moderate approach to this meal fasting concept is gaining popu-
larity with the Eat Stop Eat diet. A dieter takes two 36 hour periods each week and fasts from
all food, but is encouraged to eat sensibly the rest of the time. The Five Hour Diet has similar
principles.
We don’t believe skipping meals (unless for spiritual reasons) and then filling up with one
or two big meals is the best thing for a mama. Diets that try to recapture the culinary life
of historical hunting groups, who often fasted through the day and gorged on their catch at
night, don’t make too much sense in our lifestyles. Along with paleo diets, you may notice that
primitive tribal diets are all the rage these days. But, they’re another distraction from the simple
dietary truths outlined in the Bible.
There is no need to esteem any diet, whether tribal or modern doctor derived, over the
words of God. Thankfully, God has a lot to tell us about diet in the Bible, so we’re not left
wondering.

 


There is no relevance in these warrior or tribal type diets to the life demands of busy moth-
ers. Some supporters of this snack and meal skipping approach point to the large cats of the
animal kingdom who only kill and eat about once a day. Most of the day, lions, tigers, and
leopards lay around conserving energy. They don’t have to clean homes, run errands, home-
school, and cook meals for husbands and children, etcetera.
Again, there is balance. You don’t have to have a snack if you are too full, but going too
long without food can be the perfect set up for over-eating later. This causes a higher glycemic
response from sheer portion size. We suggest you shouldn’t go much longer than four hours
without food during the day. Many an overweight person becomes that way by skipping break-
fast, maybe even lunch, and consuming most of their calories at night.
But, we are all different. Some feel better snacking. It keeps blood sugar in healthier mar-
gins (especially protein rich snacks). Others feel better eating only three meals a day with the
occasional snack thrown in. Once again, beware of extremes. Eating every two hours or less will interfere with the fuel metabolism of the last meal. You
don’t have to cater to every little hunger pang you feel, unless you are nursing a baby very fre-
quently and the pangs are true hunger. Hunger pangs that occur only a couple of hours after
a meal for non-nursing women are not true hunger pangs. They’re usually only the mind and
a body that wants to please itself whenever it desires. True hunger is a healthy natural state for
the body and enables you to really enjoy your next meal. It’s healthy to have moderate hunger
pangs before your next meal or snack. Allow your body to enter that hunger state before your
main meals.
Warning! Don’t wait until you are famished! Feeling extreme hunger is usually bought on
by skipping meals. Overeating often follows as a result and that cycle does not do your body
any favors.
Spacing meals or snacks every three to four hours is a well balanced approach if you are
not out hunting with a spear in the jungle or striped like a tiger! Remember, if you are mother-
ing children, or especially if you are pregnant or nursing, fasting is not a natural state for your
body. Three medium-sized meals with a small snack or two is a perfect way to ensure a fired up
metabolism all day long. If you are nursing a baby through the night, or exercising intensely,
you may even want to incorporate another snack or two.
Our Snacks, Chapter 24, has plenty of great ideas to keep you happy in between meals.
Many of them are labeled as S or E, but keep in mind all the Fuel Pull snack ideas which can
easily bridge you from one meal to the other without having to match fuel styles.

Pearl chats: You don’t have to eat a snack if you feel too full. But, be sure it wasn’t
because you over ate at the last meal. I don’t usually eat a mid-morning snack unless
I ate a very early breakfast. I don’t usually eat breakfast as soon as I wake up. I know
people say you should eat a big meal first thing in the morning, but I can’t do it! I have
a hot drink of either coffee, or green tea, and ease my way into the day and eat about
an hour or hour and a half later. It’s best to not go too much longer, after waking,
without kick starting your metabolism with some good protein.
If I eat breakfast around 8.30 am, lunch at noon will be a perfect three and a half
hours later. I can easily switch fuel styles by then if I desire. By 3.00 to 4.00 pm in
the afternoon, I am very hungry again. I never, ever miss my afternoon snack. Again, I
can enjoy whatever I like, either S or E, or keep it Swiss and have a Fuel Pull.

Serene chats: Because I have been either pregnant or nursing for the last many years,
as soon as my eyelids open, I am ravenous. In fact, it is hard to concentrate on prepar-
ing the children’s breakfast before I feed myself, but I make it somehow. I never miss a
snack and always eat six meals about three hours apart. None of my meals are huge.
I never arrive at a meal hour without having given it previous thought. I love food and
love thinking about it and planning ahead.
This works out well as I make health conscious decisions for my next meal or snack
while I am already satisfied. This safeguards against hasty decisions caused from
meals too far apart that would normally make someone “grab a carb.”Instead of reach-
ing for quick fixes from desperate hunger, I have healthy pre-made snacks prepared
like my protein Fridge Fudge (Snacks, Chapter 24) or have pre-prepped items for my
next meal. I consistently ask myself these questions, “What is my protein for my next
meal?” Or, “Have I had enough raw life-giving foods today?” Or, “Do I need to tweak my
metabolism and refuel my glycogen with an E meal, or go lighter and have a Fuel Pull
snack?”
This may sound like a lot of thinking about food, but they are quick checks I can
tick off in a jiffy. They stop harmful food fantasies and destructive cravings.

Three Hours Between Satisfied and Energized

It is important to remember to keep at least two and a half hours, three being more optimum,
between switching from S to E, or E to S. This ensures that higher glycemic loads in E meals
will not be digested along with higher fats in S meals, which cause the unwanted head-on col-
lision. At first, switching may take some thought, but after a while, it becomes second nature.
If you have trouble switching meal types, it might be better for you to start out trying full days
of either S or E.
We don’t want you to get too legalistic regarding which day you are on. Your husband may
want to take you out to eat on a whim. It’s your E day, but he’s an awesome guy and wants
to treat you to an evening out at the steak house—go with the flow. A steak means an S meal
and you’ll remember to have a non-starchy veggie side instead of the usual baked potato. Be
ElaStic! That’s what this plan is all about.

Match Your Desserts

If you are a dessert lover, this is the only time when there’s not a natural pause of about three
hours between snacks or meals like there naturally is between an afternoon snack and an even-
ing meal. Dessert is usually eaten within an hour or two after a meal while whatever you had
for that meal is still being metabolized. Don’t eat an E evening meal and then reward yourself
with an S dessert afterward. Clash!
All our Fuel Pull friendly desserts make this a non concern because they won’t cause a fat
and carb collision. But, you’ll also want to try our delicious S desserts that we have included.


Always remember to keep those for after an S meal. Please don’t go eating heavy cream, Basic
Cheesecake, or our Skinny Chocolate recipe after you’ve dined on E fare. You will only put your-
self in Crossover territory and that inhibits weight loss.
After an E, if you feel the need to finish your meal with something sweet, enjoy one of our
glucomannan puddings, our Melt in your Mouth Meringues, some sweetened skim ricotta with
a few sliced strawberries, or some stevia-sweetened 0% Greek yogurt with a little fruit.

Or, look
in Desserts, Chapter 23 for more E and Fuel Pull dessert options, maybe starting with Tummy
Tucking Ice Cream which is a cinch to make. Our S only desserts are truly yummy and indulgent and we’d love you to get to try them
out too. This is why we like to eat more S than E meals in the evening. Some of us just feel
better about life when we can eat chocolate after dinner!

Winging it Versus Rigidity

 

Some people can take freestyling to the limit and completely “wing it.” Maybe you love living
on the edge and will decide to eat either E or S only when the time arrives to prepare your
next meal. We all have different personalities. That option may horrify some; others may love
the idea. There are those of us who like to be more spontaneous and not plan everything out.
Pearl is more like this with her meal ideas. She plans out some of them and goes by the seat of
her pants for others. Serene likes more structure and often allots certain days to one particular
meal style.
If you do decide to be more of a “wing it” person, make sure you don’t sabotage your
weight progress by leaving meal prep to the last minute. Don’t arrive in the kitchen at full
hunger without a clue what to make. You’re more likely to make poor decisions in that state
and sabotage yourself. Get into your kitchen and start preparing your meal before hunger
screams at you. Leaving things too late is a bad habit. If this is you, you may have to practice
predetermining into which meal or day you will group S or E. Winging things too much could
be your undoing. Jot down your choices and meal ideas for each day of the week. Magnet them
on the fridge and they will remind you when you open it to retrieve food for your meal preps.
We have a friend who designed a weekly meal schedule with our plan in mind. She printed
out charts with each meal and snack typed out for each day of the week, with either S or E
written above it. Now, that’s super organized. It was too rigid for us to implement, but some
have the gift of organization, and this worked for her.

A Day in your Life

Starting out, a general day freestyling S and E could look a little like this:
For breakfast you could have a bowl of oatmeal, berries, and low-fat Greek yogurt – E.

For lunch, how about sautéed salmon in butter and a dash of red wine over a heavily
dressed bed of greens, with balsamic vinegar, extra virgin olive oil, and crumbled goats’ cheese.
Follow with a decadent Vienna coffee, topped with pure whipped cream. – S
In the afternoon, don’t forget your snack—perhaps a green apple with 1 tsp. peanut butter
or almond butter – E. If you are still hungry (who isn’t?), try a glass of low-fat kefir, or a glass of
almond milk whipped into a shake with NuStevia Pure White Stevia Extract Powder or Truvia,
vanilla, and raspberries. Throw in a scoop of undenatured, chocolate whey protein powder for
a further protein and metabolic boost, or add some glucomannan powder to thicken it up into
a pudding consistency—yum! You’re still in E mode for this snack. Dangerous four o’clock
munchies are cured and your body loves you.
Who doesn’t like comfort food for supper? Meat loaf topped with a tomato glaze sounds
good. Have a side of decadent creamed spinach or creamy mashed cauliflower with it. Don’t
forget your side salad with creamy dressing and a few toasted pecans – S.
There’s no insulin delivery truck tonight, so we won’t feel guilty about having dessert.
Chocolate Dipped Cream Pops – S, or Tummy Tucking Ice Cream – Fuel Pull, whichever you
desire. Check Desserts, Chapter 23.
Can you believe you can reach your ideal weight eating like this? It doesn’t have to be as
fancy as we described. We got rather carried away with the red wine and the goat’s cheese.
That’s what happens when we sit next to each other and talk about food. It’s an exciting subject
for us and we tend to get overly enthusiastic. But, you get the picture. Decadent food need not
be fattening.
You can make your meals as simple as you prefer as long as you stick to the principles.

That salmon based S style lunch we were talking about could have been ready in less than ten
minutes and simplified to the basics. Don’t feel intimidated or overwhelmed if you are more of
a practical person in your approach to food. It’s as simple as one, two, three.
1. Sauté a thawed salmon fillet in butter and seasonings.
2. Rip up some organic lettuce, dump it on your plate, and pour on healthy, low glycemic
dressing.
3. Eat and enjoy, then savor some healthfully sweetened coffee with a spot of cream.
Is that too hard?
We, and the many people we’ve helped, are living proof this way of eating works. People
often ask how we stay so slim. What is our secret? The example day we just described is our
very hard to follow diet! Honestly, we feel sorry for every person who doesn’t eat like us! Now
you know our delightful secret, you can spread the word to others. It’s hard to suppress such
good news.
Want to see another day of “diet doldrums and deprivation?” Here goes another day of
freestyling:

In the morning, wake early and sip on your green tea or coffee while you quickly prepare
two or three fried eggs in butter over caramelized onions and tomatoes seasoned with Spike
and a little cayenne pepper – S.
Mid morning munchies are satisfied with a large cup of our amazing glucomannan pud-
ding – Fuel Pull.
Lunch will only take a few minutes to whip up. You’ll dine on leftover sliced chicken,
sautéed in a non-stick pan with 1 tsp. coconut oil, a dash or two of Bragg Liquid Aminos or
tamari, and black pepper. Throw into that pan 3⁄4 cup of pre-cooked brown rice or a full cup of
quinoa. Rip up some organic lettuce, add a few baby tomatoes, drizzle with a light vinaigrette,
top with your seasoned chicken and rice or quinoa, and you have a great lunch – E.
For an afternoon pick me up, rev your metabolism with a delicious and refreshing cucum-
ber boat. Scoop the seeds out of a cucumber and spoon low-fat cottage cheese into each half.
Sprinkle with a small amount of finely chopped toasted pecans seasoned with Bragg Liquid
Aminos and cayenne pepper. This is a Fuel Pull—a neutral snack as it’s not going too far in
either the fat or carbs direction. If you are still hungry, try our Fat Stripping Frappa (Morning
Meals, Chapter 18) made with 1⁄2 scoop of whey protein. Trust us, you couldn’t possibly be
hungry after that.
The whole family will enjoy salmon burgers and cheesy broccoli tonight, starting with crisp
celery stuffed with peanut butter. The children can have their burgers inside whole wheat pitas
with mayo, but you’ll have yours with an extra serving of that decadent broccoli – S.
You may want to end this meal with a creamy, sensibly sweetened decaf coffee or chai tea
and a couple of pieces of plan-approved chocolate for dessert like our Skinny Chocolate

Pearl chats: A practical way to have quick and easy access to rice or quinoa for E
meals or S Helpers is to freeze single servings in Ziploc bags. I steam up a big bag of
rice or quinoa and separate it into 3 ⁄ 4 E cup portions. To tell the truth, I have seldom
used rice for myself in the last year as I think quinoa is nutritionally superior and
have come to love the taste better. I also do S Helper portions of 1⁄2 cups for quinoa
(you would use 1⁄4 cups for rice). I put these in the freezer to pull out whenever I need
them. The rice or quinoa will thaw quickly in the pan along with your other food, or let
it defrost in a bowl of warm water while you prepare your other food. You don’t have to
think about measuring or staying under your E 45 gram limit or your S Helper 15 gram
limit that way. O

Serene chats: About that coffee we mentioned. The Swiss water process of decaffein-
ating coffee uses no chemicals and is the purest way to have a caffeine free cuppa. The
only reason we suggested decaf is that we were describing an evening coffee used as
a night cap, where the more stimulating effects of caffeinated coffee are not appreci-
ated. You don’t want to go to sleep wired up.

Ideas for Satisfied and Energized Combinations

We don’t know the patterns and “ins and outs” of your life, but here are some suggestions for
implementing S and E into your life:
You may want to start out with two to three full S days to get to know this meal better,
followed by an E day or day and a half. Then repeat. Grouping together a couple of days of
the same meal type back to back assists in swifter weight reductions. It gets your body deep
into one mode of fuel burning and then turns it upside down when you make the switch. Your
metabolism loves that. After a couple of months of learning to implement S and E, you can
also begin to throw some full days of Fuel Pulls in to the mix. That will be another huge step
if you need help pushing off unmoving pounds.
This is not an absolute rule, but S is the best way to begin as it helps to get rid of extra sugar
in your cells. They need to get emptied out, remember? This way you create a better cycle once
you add in E meals and offer healthy amounts of glucose to more hungry cells.


But, grouping full days of one meal type is not the only way to lose weight with our plan.
Simply freestyling S and E according to your wants, whims, or needs will still allow for solid
weight loss. It might be a tad slower, but it will give you a lot more freedom.
Maybe you’ll decide to do two or three full E days each week and let the rest be S. You could
choose Tuesdays and Thursdays as your E days. Perfect! Or, you could choose to take three days
each week and make them E style until the evening meal. On those three days, you would have
E breakfasts, lunches, and afternoon snacks then switch to S on those evenings. That allows for
more comforting, hearty food that most of us like to enjoy at supper time. It doesn’t matter if
you eat more S than E. Sometimes that’s just more practical. We both prefer to have a few more
S than E meals. We love being satiated by S meals and their creamier after-dinner desserts.
Perhaps you do not want your plan to be S dominant. You may be drawn toward eating
lighter type E meals. Maybe you prefer lean meats, or, you may get addicted to our spectacular
Trim Healthy Pancake recipe, which is E, and want to eat them almost every day. Go ahead.
As E desserts, low-fat or 0% Greek yogurt sweetened up is always a yummy E option. Our
puddings are perfect after E meals, so is our Tummy Tucking Ice Cream and our Melt in Your
Mouth Meringues.


There is no right or wrong way to switch S and E as both meal types are healthy. Just don’t
get stuck in a rut eating only one type and miss out on all the nutrients God has available for
you. Don’t constantly eat E because it seems closer to what most conventional health gurus
preach as acceptable. You’ll miss out on the important fatty acids S meals give to nourish your
brain, skin, nervous system, hormones and hair. Give some room for S in your life—your skin
and brain will thank you for it.
It may suit your personality and family lifestyle better to have certain weekdays that are set
aside for either E or S, then freestyle the weekend. Maybe you’ll do Mondays and Tuesdays as
S, Wednesday, Thursday will be E during the day, but then you’ll switch to S for the evening
meals on those days. Friday will be a full S. Then you can, more loosely, freestyle the weekend
as you wish. If you want to wake up and have bacon and eggs for breakfast on Saturday just
because you feel like it, grant yourself that wish—you are choosing S. Feel like a nice apple for
a snack a few hours later? Go ahead, that will be E. You’re naturally switching over.
All these ideas are examples. We leave it up to you. There are no strict rules as long as you
receive the benefits from both meal types each week.

Goodbye Deprivation

 

Can you feel the freedom now? In the world of S and E, there is still a place for baking. We do
not frown on homemade treats. This is a place where your female cravings won’t be denied, but
rather encouraged. Chocolate? Totally! Ice cream? Sure! In a few minutes these desserts can be
whipped up with healthy changes that still offer wonderful flavor or texture.
It’s a place for “man-food” like steak and buffalo wings. Bring them on! Your kitchen
should be wafting delicious aromas that draw your family and guests. Here is a place where
your husband will be satisfied with hearty meals without growing a big belly. Replace his baked
potato with succulent, roasted summer squash—hopefully he’ll love it! If not, there is usually
one vegetable even picky eaters can learn to love if cooked up in a creative way.


This is all possible to enjoy while losing weight at a sensible pace. The key is to keep meals
in their correct group, either S or E, and then depending upon your individual needs, S Help­
ers, Crossovers, and Fuel Pulls as you get further along in your journey.
Always keep in mind that if you want to lose weight, each meal or snack you eat must be
one on our S and E plan, with Crossovers only making rare appearances. Don’t decide to par-
tially do this plan and only incorporate these meal styles every now and then. This plan needs
to fully replace what you are doing now. It will take a little time to get the hang of it. We don’t
expect perfection from you in the initial days and weeks. You’ll mess up sometimes, especially
when you first start, but this way of eating is very forgiving. But, it’s not so forgiving that it will
be effective if you do it with a half-hearted approach.

Switching Meals

The fun thing in S and E land is that you can customize your own plan. If you are trying to
lose weight, you do not have to switch these meal types in any synchronized order e.g., S then
E, E then S—how boring!
What does your body feel like each day? Are you feeling tired? Prepare an Energizing meal.
Are you craving comfort food? Heartiness? Go with Satisfying. We call this freestyling. As long
as you are incorporating a good mix-up each week, you are fine. You will receive all that you
need.


Please don’t get obsessed with having to include 50 percent of each type of meal per day.
You could change between the two meal types each day depending on how you feel, or do full
days of either S or E. We caution against spending more than a few full days eating only one
meal type—that’s slipping into extremes.
If your personality type does not gel with freestyling and you’d rather follow a plan, we
have dedicated One Week Fuel Cycle, Chapter 28 on how to do a structured and safe fuel cycle.


We recommend it for short periods for a deep metabolism massage and very stubborn weight. We don’t want people to rigidly stick to the proposed confinements, as you have a family and
a life, and we want you to learn how to steer this boat yourself. Freestyling your own changes
can be as loose, or as rigid, as you would like it to be. Find your own rhythm.

list of specialty foods that help to make Fuel Pulls more doable.

Specialty Items

Pearl chats:
Below is a list of specialty foods that help to make Fuel Pulls more
doable. Most of them are healthy, but some are more short-cut inspired. Serene is
leaving this list to me since her purism stamp of approval is not on all of them. Not
all of them will be necessary, but we urge you to purchase glucomannan as soon as
possible in order to include quick desserts on your menu. It is also the base to many
of our sauces.
It’s doubtful you’ll feed your children full Fuel Pull meals, so some of these items
may be purely for your own needs. You shouldn’t feel like you have to purchase the fish
and chicken items mentioned in the list since it may be more budget friendly to buy in
bulk and cook up your own. But, if you’re the Drive Thru Sue type and can spare the few
dollars they cost, they might make quick prep Fuel Pull meals more realistic.


We have a couple of quick and easy Fuel Pull soups in Lunches, Chapter 20, but
if five or 10 minute’s prep is too much of a bother for you, consider any of the Light
Progresso Soups you can buy from your local supermarket. They do not contain any
artificial ingredients or MSG, and fit our Fuel Pull criteria since they are low enough
in carbs, fat, and calories. Best of all, you can eat one whole can for a quick lunch and
still easily be in Fuel Pull territory.
You’ll notice some of the items are repeats since they appear on both our S and E
lists. They really shine when involved in a Fuel Pull meal or snack so I think they need
to be featured here again in their own setting.


A perfect example is konjac noodles, which are on both S and E lists since they
don’t contain a primary fuel. They are tasty with a sauce that contains fat for an
S meal, e.g., a peanut based satay sauce. But, if you have stubborn weight, it is the
smartest idea to save items like konjac noodles for Fuel Pull meals where they can
do deep damage to defiant pounds. If you use them in a meal that strips back both
fat and carbs, like our tasty Sweet and Spicy Asian Stir Fry, you will gain the most
effectiveness. Add some diced chicken breast and Asian style veggies. Wow, a full bowl
of this goodness is very filling, yet extremely low-calorie. This is called trick fasting!
It’s taking the idea of “dietary changes” to the fullest extreme to ensure a hotter
metabolism! (I take my bow to all the imaginary applause)!

unsweetened almond or flax milk (for puddings, smoothies, shakes, and coffee)
glucomannan powder (for puddings, sauces and gravies, muffins, smoothies and shakes,
available at www.netrition.com or www.konjacfoods.com)
konjac noodles/yam noodles (available at www.netrition.com, www.konjacfoods.com,
or international stores)
fat free chicken broth (as the base to most Fuel Pull sauces and soups)
0% Greek yogurt

1% cottage cheese
carton egg whites or Egg Beaters
whey protein (Swanson Premium or Jay Robb)
oat fiber (for making our Fuel Pull friendly muffin and other baked goods, available
at www.netrition.com)
defatted peanut flour (for adding in small amounts to Fuel Pull stir fry sauces, or to
include in a our Fuel Pull friendly muffin, ice cream, and pudding recipes—we recom-
mend Protein Plus Peanut Flour and Byrd Mill Peanut Flour Dark 12%, available at
www.netrition.com)
whole psyllium husk powder (for making egg white wraps, available online under Now
brand or at health food stores like Trader Joe’s)
Laughing Cow or Weight Watchers light cheese wedges
Wasa crackers (these work for snacks smeared with a Laughing Cow wedge and topped
with tomato)
GG crisp bread crackers (for snacks with lean toppings, available at www.netrition
.com)
Joseph’s pitas
Gorton’s grilled Tilapia (handy low-calorie lean protein source that tastes great for an
easy lunch idea, available at most grocery stores)
Tyson grilled and ready chicken breast and lean steak strips (for use in salads or stir
fries, half a package is one serving of 3 oz., the perfect amount for Fuel Pulls)
Light Progresso soups
Fat Free Reddi Whip (This goes great with some of our Fuel Pull desserts. While
we don’t approve of the Cool Whip product since it has a bunch of chemicals and
high fructose corn syrup, Fat Free Reddi Whip is a healthier and overall more natural
option, but still not up to Serene’s purist standards. But, it tastes creamy, even though
it has very little fat and is super low in calories. Used in moderation, it can make Fuel
Pull desserts like our Muffin in a Bowl feel a lot more decadent. It also goes perfectly
with E fruits).
Zero or light calorie dressings. Green Valley Ranch is zero calorie, does not have sugar,
fat, gluten, or artificial flavors and colors. It is available at www.netrition.com. Walden
Farms calorie free dressings and Wishbone Salad Spritzers are more readily available at
most supermarkets. They also work great for Fuel Pull salads, but have some less than
pure ingredients

About Eat Snacks and Desserts and Make Your Day

 

Fuel Pull snacks and desserts can be handy, even from the start of the plan. They’re like Switz­
erland. They’re neutral in fuel source, so even when eaten in close proximity to another meal,
they do not care whether your upcoming or last meal was either S or E. In the next chapter,
we’ll show you how to naturally switch between S and E meals, but for now, we’ll give you a
little scenario on how Fuel Pull snacks can come to the rescue.
You arrive home late in the afternoon from the grocery store. You didn’t get to eat your
usual mid-afternoon snack that would naturally be about three hours away from your evening
meal—the spacing we recommend when switching fuel styles. You are famished, but dinner is
still a good hour away. You grab a piece of 85% dark chocolate and wolf it down while you put
away the groceries, then gobble some nuts without even thinking. Then you remember, your
lentil soup has been simmering in the crockpot all afternoon. You were planning to have an E
supper, but now you’ve just S’d yourself. What to do?

Don’t waste your lentil soup; it will be a Crossover night for you. Weight loss will not
likely happen, but that’s okay for one night. Remember, this is not a race to get skinny. You’ll
remember this lesson on what not to do for the future and probably won’t repeat the mistake.
Fuel Pull snacks can help avoid the collision that just occurred. Grabbing a quick neutral
snack, such as a half to full cup of 0% Greek yogurt topped with some berries or a teaspoon
of Polaner All-Fruit Jam with Fiber, or munching on a stalk or two of celery smeared with a
wedge of Laughing Cow cheese can keep you safely on track with whatever meal style you
may have coming up. Our extra large Fat Stripping Frappa smoothie (Morning Meals, Chapter
18) is a wonderful, neutral fueled bridge between meals when hunger hits. Snacks that consist
only of these neutral foods like lean proteins, non-starchy veggies, and berries are perfect non-
committal foods.


Not only is 0% Greek yogurt a perfect Fuel Pull snack, our puddings made with glucoman-
nan are another. If you came home from the grocery store knowing there was a glucomannan
pudding in the fridge and all you had to do was spoon that deliciousness into your mouth, the
nuts and chocolate gobbling would not likely have happened. Check out the glucomannan
puddings and mousse recipes in Desserts, Chapter 23. Keep some made up in the fridge. Fast
pudding hits can deter many an erroneous snack decision.
Low-fat cottage cheese is another great form of lean protein and can be yummied up with
our plan approved sweetener and berries. Or, how about lean turkey deli slices wrapped around
red pepper sticks? Or, a few Joseph’s Crackers (Snacks, Chapter 24) with some tuna, and/or low-
fat cottage cheese for an afternoon snack? Or scoop out the seeds from a cucumber and stuff it
with low-fat cottage cheese or ricotta. A stevia-sweetened whey protein smoothie with water,
ice, and quarter of a cup Greek yogurt or unsweetened almond milk is always good and fills the
belly nicely. All these snack options are no brainers and won’t interfere with the fuel burning
of your next meal, whether S or E.
We don’t recommend making all your snacks this neutral way. That could get very boring.

It’s a lot more fun to sometimes indulge yourself. What about an S snack of Basic Cheesecake
(Desserts, Chapter 23) and coffee in the afternoon? Although, this works better when you have
a little time to sit, savor, and enjoy.
Fuel Pull snacks are good when life gets very busy and you can’t put a lot of thought into
planning. They are also extremely weight-loss promoting, which can be either good or bad,
depending upon your body type and ability to shed weight. Just because we are paring these
neutral snacks with the words “extreme” and “weight loss,” do not think they are always supe-
rior to our other S and E snacks. Remember, we eat to nourish our bodies, and although the
foods in Fuel Pulls are healthy, they are not offering your body a primary fuel source, so they
should not be your only constants at snack time.

Thinking About Short and Sweet

Is it now clear that removing these primary fuels causes much swifter reductions of weight?
However, do you also see that you are pulling away much of the nourishment in the meal? Fuel
Pulls are used as a good trick to ensure weight loss for stubborn cases, or even stubborn seasons in your journey. However, we stress again that they are not to be the constant part of your diet.
We want you to achieve health at the cellular level rather than only on the bathroom scale.
Pulling the majority of fats and carbs from a meal will naturally lower the calorie content of
that meal. This is only beneficial in spurts. Too low-calorie intake for too long and your body
will start holding onto its body fat rather than shedding. Survival mode kicks in and your body
won’t want to burn through any calorie you eat. It believes it is in an emergency famine state
and tries to preserve body fat to keep you alive. We want to avoid this at all costs, so Fuel Pull
meals must be carefully infused into the nourishing S and E core of our plan if they are to be
effective over the long term.


Here’s the good news. Your metabolism will not slow down if Fuel Pulls are not over-
done. Offer your body some nourishing fats and energizing glucose from S and E foods in the
majority of your other meals and your body will have no reason to think it’s being constantly
undernourished. Our One Week Fuel Cycle, Chapter 28, goes into further detail about how
often Fuel Pulls may be incorporated for very stubborn weight issues. We cannot tell you how
often you will need to use them since your body and your weight loss journey will be unique.
But, we do insist on putting a limit on their frequency to keep you safe and your metabolism
from slowing down. Even for very tough weight loss cases, make sure that you keep at least half
of all your meals per week made up of the basic S and E core of our plan.
Most people will never need Fuel Pulls to make up almost half of their weekly meals, but
it is possible some could need close to that amount, particularly some postmenopausal women.
This way, even mamas with

How They Work Protein Carbs Fuel

 

As you know, your S and E parents make sure you have one healthy fuel of either fat or glucose
to burn at each meal. The science behind the Fuel Pull is to strip both of these primary fuels
almost fully away and force your body to immediately burn its own fat as fuel. This may sound
like it goes against the premise of our whole book. In a way it does, and that’s why the Fuel
Pull does not have legal guardianship of your body. You visit with this mad scientist uncle on
occasion, or a little more often if needed. You don’t camp out at his house!

List Doublers

What on earth are you left with to eat if you pull the two primary fuels of fat and carbs away
from your meal? That’s easy—the foods that are on both S and E food lists. These are lean
protein sources of both dairy and meat such as chicken breast, fish, lean ground turkey, egg
whites, 0% Greek yogurt and 1% cottage cheese. Your non-starchy veggies are also on both
lists (think greens, greens, greens), and you can fill up on them. Berries are also list doublers.
We also encourage a bunch of whole food-based “trick foods” to make these Fuel Pull meals
and snacks yummy and your tummy full. You’ll probably be surprised just how delicious Fuel
Pulls can be if put together smartly.
Speaking of trick foods, you’ll notice konjac noodles are on both S and E lists. They can
be an amazing tool to help make a Fuel Pull extra filling. Read more about their talents in
Foundation Foods, Chapter 17 under the heading, Glucomannan. These noodles have no fats,
calories, or carbs, yet they offer your body incredible health benefits. Take the example meal we
mentioned of cabbage, chicken breast, and our special Creamless Creamy sauce. To this you can
add a packet of glucomannan noodles. They’ll blend in nicely and we’ll be blown away if you
do not feel overly stuffed if you finish all that food. Yet, the meal promotes weight loss galore.

53650544 – foods high in carbohydrate on rustic wooden background. top view

Uniquely You

All of us drop excess weight differently. There is no cookie cutter ideal on how much you
should lose in any certain period of time. However, in a Life Long Approach, Chapter 12 you
will learn why fast weight loss is hazardous to your health and not something we encourage on
this plan. As with the recommendation we made with S Helpers, too many Fuel Pull meals
should not be included too often at the beginning of the plan, with the exception of using
them as snacks and desserts. They can be used as easy breakfasts and a lunch or two, but not
too often for evening meals.
Most mamas with excess weight will start to shed sensibly and surely eating predominantly
S and E once they learn the ropes. It takes several weeks to become expertly familiar with the
basic S and E core of this plan and the lifestyle changes it brings, so don’t over stress yourself
trying to include full Fuel Pull evening meals too early in the game. It won’t do you any good
to become an expert at creating Fuel Pull meals if you first do not have a good grasp on the
core S and E plan. The core must take priority because it is your nourishing foundation and is
more family friendly, even if, for whatever reason, it doesn’t help you lose the weight you want.
Fuel Pulls will defeat their own purpose if they try to stand alone or take too great a place in
your overall diet. Once the core is learned, they can extend naturally to become a powerful
addition to the plan.


If you get to the point where you have been doing the S and E core plan for three months
or more without much fat loss to show for it, then it may be time to rely more on Uncle Fuel
Pull with his big guns! Zero weight loss for much longer than three months can be discour-
aging, even if you are steering your home toward a healthier course. Negligible weight loss is
not liable to happen on the S and E plan, but, it’s possible. Some women have fat that doesn’t
want to budge. Usually this occurs when there are thyroid issues, sex hormone imbalances, or
metabolisms that have slowed down from calorie restrictive diets. We will address hormonal
issues in Chapters 33 and 34.
If your body refuses to burn its own adipose tissue after implementing S and E correctly,
don’t despair. Fuel Pulls will help you get to where you want to go, even in the face of tough
challenges. Everybody needs to see some signs of progress; it’s the hope that keeps us all going.
And we don’t want you giving up from disappointment!
For these very tough cases, we show how to do a structured fuel cycle in One Week Fuel
Cycle, Chapter 28. This cycle forces your body to burn its adipose tissue, whether it wants to or
not! It utilizes two full days of Fuel Pull meals back to back. Thankfully, they are safely sand-
wiched between full days of S and E so you won’t be without primary fuels for too long. For
these two Fuel Pull days, you’ll eat only neutral foods like lean proteins, lots of non-starchy
veggies, berries, and some other sanity saving helpers like whey shakes, glucomannan noodles,
and puddings. Once you’ve finished a fuel cycle or two, you’ll be very familiar with the way these meals work to help you through weight struggles and become an expert on how to natu-
rally incorporate more of them into your individual S and E plan.

Fuel Pull in the Spotlight

These meals are still yummy and filling even though they sound like a science experiment.
A breakfast E meal of scrambled egg whites and veggies which would normally include a
side of quinoa, toast, or a sprouted grain wrap can be stripped down to egg whites and veggies
alone. Without the grain, it is now a Fuel Pull. You can still make it tasty with seasonings,
spices, and a good sprinkle of Parmesan cheese (which doesn’t have a lot of fat or carbs), or
you can melt in a Laughing Cow cheese wedge for creaminess (another useful cheese without
too much fat or carbs). Pair these scrambled egg whites with a whey shake made with a half
scoop of whey, frozen strawberries, unsweetened almond milk, cocoa powder, plan approved
sweetener, and ice. Now you have a tummy filling high protein breakfast without it containing
a primary fuel. Although you are filled up from the good amount of food, your body does not
have to burn glucose from the usual E grain before it gets down to burning your own body fat.
You are purposefully removing one metabolic step to make your body burn up adipose tissue
more swiftly.
Or, forego the egg whites and choose to indulge in our Fat Stripping Frappa or Big Boy
Smoothie drinks for your Fuel Pull breakfast (Morning Meals, Chapter 18). These are sweet,
creamy, and filling since they make a full quart or more and you get to drink all of that for
breakfast. Wooah! We promised we’d never make you go hungry and these smoothies deliver.
Likewise, an S salad can also be stripped down to its core. Let’s look at a typical S salad
that might contain neutral grilled chicken breast as its protein source, but also include fats like
cheese, nuts, or avocado, and a creamy or oily dressing. All good stuff for the core plan, but
also easily converted to a Fuel Pull. Keep in the chicken breast for lean protein and all the
non-starchy salad greens, but omit the full-fat cheese and nuts and utilize a much lighter dress-
ing such as our Hip Trim Honey Mustard recipe. If desired, you could add some low-fat cottage
cheese or a very small amount of skim mozzarella and a small handful of turkey bacon bits.
Now, your body does not have to burn through a lot of S fat fuel before it burns your own body
fat. Adipose tissue burning begins more promptly. Simple science for stubborn weight issues.