Downfall of Popular Diets



Not only do many popular diets have you throwing up the same ball over and over again, we
don’t like that they pull out complete macronutrients. Diets that center on an E meal premise
alone, like South Beach Diet or Weight Watchers, cannot offer the same superfood approach
as we propose. Nevertheless, we respect the work of Dr. Arthur Agatston, the founder of the
South Beach Diet. His books have brought paramount dietary information to the general

But, healthy fats are one of the body’s number one superfoods. Diets that do not contain
certain fats that are essential for optimal health and longevity are not complete. Neither are
they nurturing. If you lived on our E meals alone, your hair and skin would not reach the same
luster, your hormones would decline earlier, and delaying the aging process would be harder
to achieve.


The Mediterranean Diet is another similar approach. While these diets use some olive oil
and small amounts of fish oils, they never bathe the body in the superpower of lubricating,
rejuvenating fats. They are fearful of Bible-based fats like butter and some fatty meats. They
dab a little oil here and there, but never really grease the wheel. They entirely exclude healthy
saturated fats which are now realized to be fantastic foods for the body. Any diet that does not
allow you to get your fill of healthy fats like butter will end up making you crave forbidden
food. We were designed to want fat because we need it. That makes sense.

Fat Keeps You on Track

It is more difficult to stay on these lean diets indefinitely, because diets without enough fat are
simply not as satisfying. Lean protein is not enough to fully curb hunger for very long. Fat is
the key for satiation. “Lean only” diets do not feed and nourish the endocrine, neurological,
and nervous systems of the body. Our hormones are made from cholesterol. Our nerves and
brains are protected by fat and we should not deny the body of its basic needs. Dr. Mariano,a renowned anti-aging MD and psychiatrist, says that interfering with cholesterol production
can impair brain function. On his website, he talks of how lack of cholesterol causes “memory
problems, mood problems, and even frank confusion.”
He goes on to say, “Cholesterol is the signal from astrocytes that tell neurons where to
make new connections (synapses). Cholesterol is a hormone/neurotransmitter in the central
nervous system. It is necessary to form memory. Cholesterol makes up half of the dry weight
of the brain.”
Also, it’s harder to treat yourself without fat. You can try to convince yourself it tastes like
the real deal, but it can’t compare to the genuine article.


Celebrate Food

Each food group is a gift to us to enjoy for life. S and E meals provide all the nutrients needed
for a long term sustainable way of eating. They also offer the pleasure of variety. This is crucial
for success as it easy to get sick of the same foods over and over again. Including all macro-
nutrients, all fuels, and a wide variety of caloric meals is the way to celebrate God’s abundant
gift of food to us. With this celebratory approach, we also keep in mind that we don’t have to
include everything in the same meal.

Ultimate Satisfy Helpers Balancing Protein and Carbs

Ultimate S Helpers

If you are not familiar with the grain that is actually a seed called quinoa, or the legume called
chana dahl, read about them in Foundation Foods, Chapter 17. They are the ultimate S Helpers
as they are both very slow burning in the body, will not likely cause elevated blood sugar, and
should be far less likely to halt weight loss.
Quinoa is yummy, fluffy, and very versatile. As an S Helper serving of a third to a half
cup’s worth, it can be used underneath your eggs for breakfast, tossed into your salad or soup,
or layered as a bed under your salmon for lunch. It is also the perfect accompaniment to your
curry or stir fry in place of rice. It cooks a lot faster, too.
Chana dahl is a legume that has a glycemic index so low that it’s almost unbelievable. It
is versatile, too. As an S Helper in half cup portions it can be used as a seasoned mash on the
side of your plate with your evening meal, tossed into your salad or stir-fry at lunch, or used as
part of soups and stews. We like the idea of quinoa and chana dahl as your first S Helpers as
they are much gentler on your blood sugar than most other grains and beans. However, if they
don’t appeal to you and you are not pre-diabetic or have Type 2 diabetes, the other S Helper
options that are listed should be fine.

No Extra Helpings

Once you start adding S Helpers, it’s important to remember that they are not part of second
helpings. It’s okay to go back for a little more food if you are still hungry at the end of your
meal. But, if you’ve already had your S Helper portion in your first round, put some more
protein and non-starchy veggies on your plate, and skip that second piece of bread or other
portion of grain. This, of course, does not apply to soup or chili where foods like quinoa,
chana dahl, or lentils and beans may be already appropriately portioned into the recipe to fit
S Helper standards.

The Winning Number

While we don’t want you counting carbs meticulously, it is good to have a general idea of car-
bohydrate content. Our S helper portions are designed to stay under 15 net grams of carbs.
But that’s easy to manage if you remember to keep to one small piece of bread, or quarter to
half a cup of a more starchy item. Don’t become a counting freak! However, for interest sake,

when counting net carbs, always subtract the fiber to come up with the correct number. For
example, 16 grams total carb with four grams of fiber equals 12 grams net carb portion. That
would work great for an S Helper.
Berries are not considered a carb portion on this program unless you have more than one
cup’s worth. Therefore, we include them in both S and E meals and do not consider their sugar
levels high enough to be in this S Helper group. Blueberries are the exception. They should
not exceed half cup portions when paired with S meals as they are a little higher in carbs than
other berries—three quarters of a cup would be an S Helper portion of blueberries

The Choice is up to You

S Helpers are not a required add-on for most people. They are just a way to have more freedom
on this plan. You get enough carbs with your E meals for overall health purposes; adding these
helpers to your S meals is not mandatory. If you decide to add them, and they slow your weight
loss down too much for your liking, or completely halt weight loss, forego them.
If S Helpers make you happy and content to continue this way of eating indefinitely, even
if weight loss is slower, that’s okay by us. Remember that this is a lifetime approach to healthy
eating, not a race to shed 50 pounds within six months. It would be better to take a year or two
to shed 50 pounds and enjoy your food and your life. That’s a smarter approach than losing a
bunch of weight quickly and then returning to your previous eating habits due to a stringent
We are all different. If you are one of those people with strong carb addictions, it’s possible
S Helpers might throw you off too much, especially bread. Some people have portion issues
with bread. If you simply cannot eat only half to one piece of bread as an S Helper, due to
strong carb addictions, you may need to tread carefully when you try to include this little 15
gram carb addition. You know your own weaknesses.

Once weight loss is well on its way after eating S and E alone for a while, give yourself a
chance with some S Helpers. If adding half to one piece of bread with your S meal still makes
you hanker to eat three more pieces, this will not be an S Helper, but an S Killer. It will swing
that seesaw the wrong way! Go back to pure S and stay the course for a while longer. As this
diet heals your sugar addiction, you may be able to try again later when you are stronger.

Meet the Relatives

You’ve now been introduced to both S and E meals. They are your primary caregivers. Pic-
ture them as mommy and daddy, providing you with all the care and nutrients you need.
You need both a mommy and a daddy for the balance each brings. S is the more indulgent
parent, treating you with creamy desserts and filling, sumptuous meals. E is the more practical
parent, providing you with all your B vitamins and other energy promoting foods that enable
your body to work efficiently for all of life’s mundane tasks.
As different as they are, both are weight reducing meals, at least for the majority of people
who do not have sluggish metabolisms. These S and E parent meals will always take care of
you. They’ll help you get to a healthy weight and remain your faithful supporters for the rest
of your life.


However, no family is complete without relatives, even the odd crazy one, right? We’ve
got three extended family members we want to introduce to you. They’ll bring color, variety,
and encouragement to your journey. Each of these three meal types has its own personality
and talent and will lend you a hand whenever you need some extra help. After all, that’s what
family is for, isn’t it?
First, we want you to meet the jovial cousin, S Helper. He’s a rule bender at heart, but
never goes too far. Next, you’ll meet the generous doting grandmother, Crossover. She’s a nur-
turer by nature, making sure you are never underfed. She loves to see you with a full dinner plate.

However, we can’t leave out the crazy uncle, Fuel Pull. He’s a mad scientist to the core
and has invented unique and effective ways to help lean out your body.
You may need to form a closer bond with one of these relatives. It’s only natural to have
tighter bonds with certain relatives more than others. You may have certain needs that require
the help and guidance of one of these extended family members more than the other two.
Some people with high metabolisms may need to spend more time with Granny Crossover so
they don’t lose too much weight eating S and E alone. Others, with sluggish metabolisms from
years of yo-yo dieting, hormonal issues, or certain genetic body types, may need to visit with
Uncle Fuel Pull more often than the rest of us. He’s a miracle worker when it comes to stub-
born weight problems. Cousin S Helper is a friendly guy to have around and he always brings
a little sunshine when you need it most.

Cousin S Helper

This meal style is worth getting to know after you make some progress in your weight loss
journey. It is an optional little blesser. We call it an S Helper as opposed to a hamburger helper.
(Giggle). It makes life a little more fun and freeing along the journey. Basically, you add a little
more carb to your S meals for pleasure’s sake, but don’t go near as far as a Crossover, which
will be described shortly.
The amount of carb is not enough to cause fat storage for most people. Due to the addition
of this small amount of starch or fruit, your body will go into glucose fuel burning mode first,
before it burns the fat from your meal. But, this glucose rise is designed to be small. Your body
should burn through the glucose rather swiftly then get right down to the task of burning all
the nourishing fat in your meal. If you’re metabolism is not in too drastic a state, you’ll still
likely burn a small amount of body fat after the fat from your meal is used up as energy. The
meal won’t be as weight loss promoting as a pure S meal, but it can happen.
The portions are quarter to half a cup of starchy foods or a small amount of fruit. We mean
measuring cups, not huge coffee mugs or big gulp soda refill containers. Just making doubly
sure, now!
We don’t have E helpers. This is because an E portion of carbs naturally becomes a Cross­
over if you add any more fat than one to two teaspoons.
Here’s a little glimpse into what an S Helper breakfast may look like.

ed eggs with sausage and one piece of plan approved toast with butter.

Here are your S Helper options that can be tagged on to an S meal:

1 piece of sprouted Trader Joe’s, or Ezekiel bread, or 1 thin slice of homemade sour-
dough bread, or 1⁄2 piece of homemade regular whole wheat bread
1 medium Trim Healthy Pancake or Pan Bread
1⁄3-1⁄2 cup of cooked quinoa (it’s more gentle on blood sugar than most other grains)
1⁄4 cup (no more) of cooked brown rice or other starchy grain (it’s harder on blood
1⁄3-1⁄2 cup of cooked oatmeal
1 extra small serving of fruit, such as 1⁄2 apple, 1⁄2 orange, or 1 mandarin
1⁄3-1⁄2 cup of cooked beans (you can use a more liberal and generous 1⁄2 cup serving of
chana dahl)
Here is what S Helpers look like on our seesaw. Notice the seesaw is still tipped lower on

the carb side, but not quite as low as pure S meals.

make balance about your