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Interwoven with the food recommendations are gentle exercise segments. If you are not a beginner in regular exercise, and can easily do more, by all means do so. Note that over exercise can be as damaging as no exercise, so do not multiply the suggested times by more than three.
All of the methods I have applied to achieve my results are based on research. Not always necessarily conclusive research. All too often we read of research apparently completely reversing previously reported findings. What I can pledge is that, in every case of an activity in my regimen, unless I state otherwise in the text, you can research the activity by Googling it in order to easily confirm that it has clinical or epidemiological research backing it. Not all methods have universal support however, but my pledge is that they worked for me, and for many others. Do your own research if you seek further information.

The simple basis of my own diet is:

Choose Low Carbohydrate High Fat (LCHF): no grains and no added sugar.‏

The simple basis of my own diet is:

It’s basic format, and effectiveness, is well told in this recent Australian science documentary.
I strongly endorse the message in this article from  ‘Authority Nutrition: An evidence based approach.’
Those in mainstream medicine and the associated nutritionists responsible for wrong diet advice in the past owe more than one generation of our families a huge apology . Given the damage that the incorrect advice has done to the lives of so many millions, an apology is far from enough: but it would be, at least, a beginning of  an accountability that has been delayed for far too long. The fact that the advice was not based on human trials is appalling.

From the article:

Researchers learned that eating saturated fat seemed to increase levels of cholesterol in the bloodstream.This was an important finding at the time, because they also knew that having high cholesterol was linked to an increased risk of heart disease.

If saturated fat raises cholesterol (A causes B) and cholesterol causes heart disease (B causes C), then this must mean that saturated fat causes heart disease (A causes C).

However, at the time, this was not based on any experimental evidence in humans.(my emphasis)


This hypothesis (called the “diet-heart hypothesis”) was based on assumptions, observational data and animal studies. The diet-heart hypothesis then turned into public policy in 1977, before it was ever proven to be true.

Even though we now have plenty of experimental data in humans showing these initial assumptions to be wrong, people are still being told to avoid saturated fat in order to reduce heart disease risk.



The diet heart hypothesis suffers another attack – hooray !

An Open Letter , dated December 6 2016, sent to Health Canada, The Federal Health Minister, all Provincial Health Ministers and the CBC calling for nutritional recommendation reform and signed by almost 200 Canadian Physicians.

Re: Canada’s Food Guide Consultation

From: Group of concerned Canadian Physicians and Allied Health Care providers

For the past 35+ years, Canadians have been urged to follow the Canadian Dietary Guidelines. During this time, there has been a sharp increase in nutrition-related diseases, particularly obesity and diabetes.

We are especially concerned with the dramatic increase in the rates of childhood obesity and diabetes. In 1980, 15% of Canadian school-aged children were overweight or obese. Remarkably, this number more than doubled to 31% in 2011; 12% of children met the criteria for obesity in the same reporting period. This has resulted in a population with a high burden of disease, causing both individual suffering, and resulting in health care systems which are approaching their financial breaking points. The guidelines have not been based on the best and most current science, and significant change is needed.

From the Report of the Standing Senate Committee on Social Affairs on Obesity in Canada, “Canada’s dated food guide is no longer effective in providing nutritional guidance to Canadians. Fruit juice, for instance, is presented as a healthy item when it is little more than a soft drink without the bubbles”

They have put together a list of things that they believe should happen

Points for Change

The Canadian Dietary Guidelines should:

  1. Clearly communicate to the public and health-care professionals that the low-fat diet is no longer supported, and can worsen heart-disease risk factors

  2. Be created without influence from the food industry

  3. Eliminate caps on saturated fats

  4. Be nutritionally sufficient, and those nutrients should come from real foods, not from artificially fortified refined grains

  5. Promote low-carb diets as at least one safe and effective intervention for people struggling with obesity, diabetes, and heart disease

  6. Offer a true range of diets that respond to the diverse nutritional needs of our population

  7. De-emphasize the role of aerobic exercise in controlling weight

  8. Recognize the controversy on salt and cease the blanket “lower is better” recommendation

  9. Stop using any language suggesting that sustainable weight control can simply be managed by creating a caloric deficit

  10. Cease its advice to replace saturated fats with polyunsaturated vegetable oils to prevent cardiovascular disease

  11. Stop steering people away from nutritious whole foods, such as whole-fat dairy and regular red meat

  12. Include a cap on added sugar, in accordance with the updated WHO guidelines, ideally no greater than 5% of total calories

  13. Be based on a complete, comprehensive review of the most rigorous (randomized, controlled clinical trial) data available; on subjects for which this more rigorous data is not available, the Guidelines should remain silent.

This group of courageous Canadian medical practitioners has , hopefully, set a benchmark which will be copied in other countries. I will be doing my best to encourage such an initiative in my home country of Australia.

So let’s get started

Start your day  with a minimum of 5 minutes, maximum 10 minutes, of moderate exercise. My exercise of choice is on a the ministepper in the photo on Home Page. It is light, easily transportable, and operates quietly enough to allow me to watch and hear the morning TV news. Cost was around $60. If your chosen exercise is gentle walking, do at least 15 minutes, no maximum.

Breakfast must consist of as large a percentage of fat as possible. Fat is filling, and having very, very little, or preferably absolutely no sugar at all, it will enable you to survive a surprising period before you feel hungry again.
All options should include at least some of the listed nuts. If you eat half a handful of nuts at least 20 minutes before this, or any meal, you will not need as much food to satisfy you.
In any case, eat as much as you need to satisfy you. Remember that the link that sends a message from your stomach to your brain that you are “full”, lags by 20 minutes the actual time when your stomach is “full”. So if you cannot eat slowly for the whole meal, at least slow down from midway through.
For all meals coffee or tea, unsweetened, but milk to taste is OK. Also, seek to drink a minimum of about a litre or 32 fluid ounces of water each day. If you live in a temperate zone. DOUBLE this to a minimum of about 2 litres or 64 fluid ounces if you live in a tropical zone, as I do much of each year.
My Breakfast variations
#  Unsweetened natural yoghurt with good nuts, and suitable raw vegetables such as finely chopped celery, cucumber and carrots added to the mix. Occasionally I add cottage cheese as well. The vegetable fibre with breakfast is important. Because the incidence of stroke is prevalent in my family history, I add 2 heaped teaspoons of 100% cocoa powder to my yoghurt.
#Two soft poached or boiled eggs (more if you feel the need: I enjoy up to 6 a week, but there is no limit in the LCHF diet), raw or cooked tomatoes and mushrooms, chopped cucumber, carrot, spring and or salad onions.
Walk at least 5 minutes before lunch.
Lunch should , before very long, become optional. Certainly this happened to me within a month. We probably did not evolve to need lunch…some evolutionists believe this to be so  as it was the time of the day of our greatest food hunting and gathering activity. This was so because it was while our animal predators were relaxing out of the sun. Unlike us, they were heavily furred, and could not function well for very long when the sun was high.
However, if you continue to need lunch, or something at lunch time, once again attempt to eat as much fat as possible. Once again nuts, perhaps a  piece of oily fish ( not battered or deep fried ), a lamb chop or chops,  a chicken leg or legs, a stick or sticks of cheese, and some fibre from salad vegetables.  Eat slowly, as advised earlier.
Walk for at least 10 minutes after lunch.
Walk for at least 5 minutes before dinner.

Dinner  should commence at a time which will allow for a gap , if possible, of at least 2 hours from finishing eating until going to sleep. Commence as usual with 10 or 12 nuts 20 minutes before the main meal commences.

 You could either commence or conclude with some cheese with, if you must have a crusty type of taste with it, very few of the thinnest whole grain wafers available.  I eat beef  no more than once a week. Pork spare ribs, roast or grilled chicken, grilled or poached fish, or shallow fried in butter, and or grilled chicken livers on the other non beef nights.Non starchy vegetables or salad every night. Remember, absolutely no ordinary potatoes…but sweet potatoes, yes. Beans at least 4 times per week.

Three days a week I have no meat at at all. Just stir fried vegetables, perhaps some fish, and or salad, with cheese and beans.

One night a week I have no meat or fish at at all. Just stir fried vegetables, and or salad, with cheese and beans.


Half an hour or so after dinner, walk for at least 5 minutes, or do 3 gentle minutes on  a ministepper..

Dessert ?

You should soon lose the desire for Dessert, as your sugar reduction should almost completely remove your hunger for it. However when do do indulge, it can be cream ( preferably sour) with fresh fruit. Maximum  fruit volume, all pieces together not to exceed size of a very large orange. Chocolate mousse is OK so long as it classic style, with no sugar added during its preparation. If this quantity of desert does not satisfy you, go back to more fat or protein, small can of tuna or sardines, perhaps, more nuts.