My Diet is Better Than Yours: The Wild Diet

By Steve Dove | Jan 5th, 2016

Abel James is going into the game with “The Wild Diet” which focuses primarily on plant-based foods and bans processed carbs, but allows pastured meats, cheeses, butter and even chocolate! Combined with one specially designed 7-minute workout a day— Abel says the fat WILL come off!

  • Don’t count calories. Ignore the nutrition facts. Read the ingredients instead and make sure they’re real food. Don’t buy the marketing hype, buy the ingredients.
  • You have to eat fat to burn fat. Eating high-quality fats like real grass-fed butter, and pasture-raised bacon, eggs, and steak will help you absorb fat-soluble nutrients from your meals, boost mental function, and drop fat while eating ridiculously good food.
  • Don’t eat packaged “diet food” that tastes like cardboard. Most diet food in bars, boxes, and shakes is junk food in disguise. Focus on food quality, not quantity and make every meal as delicious as possible.
  • Eat wild seafood, pastured animals and wild game. Meet Your Farmer and know where your food comes from. Aim for the highest quality plant and animal foods you can find and afford. Otherwise you’ll be eating fat, sick animals and produce slathered in pesticides – both of which can make you fat and sick.
  • Avoid Sugar & Grains, Especially in the Morning. Eat filling fats and proteins like bacon and eggs instead. Put real, whole fat like grass-fed butter, coconut, or whipping cream in your coffee instead of sugar.
  • Go ahead and skip a meal every once in a while if you’re not hungry. This temporary fasting can help you increase growth hormone and burn more fat. On The Wild Diet, this is known as “fasting and feasting.”
  • Don’t waste your time with bicep curls and ab workouts. Do full-body workouts like squats and sprints to burn more fat in less time. Focus on short bursts of intense activity like the Wild 7 Workout to burn more fat instead of slogging on the treadmill for hours. Break a sweat every day doing something you love.
  • When eating out, make it a feast. Order several dishes family style for everyone to try and share – eating a wide variety of foods is more filling and fun than eating a single entree.
  • Eat out of your fridge, not your pantry. Skip the processed packaged foods and eat fresh foods that were Recently Alive and Well. 

10. Avoid fruit juice and sports drinks – they’re as fattening as soda. Eat your fruit whole instead.

11. Burn more calories in less time with burst training. Try the Wild 7 Workout - 20 seconds of high-intensity cardio followed by 10 seconds of rest repeated 10 times. 60 second warm up and 60 second cool down.

12. Be prepared. Carry yummy snacks, meals, and emergency chocolate everywhere you go. Chocoholics, go ahead and grab some >70% cacao chocolate to keep on hand for “chocolate emergencies

How to Load Up On Wild Food

You don’t need to buy any special or branded foods to follow the Wild Diet. Nearly everything you need can be found in your local supermarket. Stick to the perimeter of the store as the middle aisles are rarely necessary. Remember: real food is perishable.

Buy the highest quality foods you can find and afford. When possible, prioritize the following for optimal results:

Organic

Local and farm fresh

Grass-fed and/or pasture-raised animals and eggs

Wild-caught fish

Virgin, cold-pressed, and unprocessed oils

Eat 

By weight your intake will be 2/3rds plant foods and 1/3rd meats, fats and oils.

Always keep Wild Diet food on-hand and simply eat when you’re hungry. Fill yourself up in this priority:

Non-starchy vegetables

Protein

Fat

Everything else

Fill up on high-quality pastured meats and wild seafood. Plenty of protein will boost your metabolism and replace some of the calories you previously received from carbohydrates.

Eat all the non-starchy vegetables you can. A generous amount of vegetables will boost your nutrient intake and get your digestive system in order.

Drink as much unsweetened coffee, tea, and seltzer as you like. Add a bit of grass-fed butter, coconut oil, or heavy whipping cream to coffee instead of breakfast if you’d like to curb hunger.
Drink 8 8-ounce glasses of filtered water a day. 

  1. Vegetables should make up more than half of your plate. Preferably, they should be raw. However, steamed or lightly cooked vegetables are also acceptable. The majority of bulk should come from green, leafy vegetables such as spinach, kale, or collard greens. Fresh organic vegetables are preferable, but frozen (and canned without preservatives or additives) are fine when cooked. When eating out, ask for extra vegetables instead of the starch.
  2. 6 to 8 ounces of meat such as grass-fed beef, chicken, turkey, pork, eggs, or seafood. This is about the size of the palm of your hand.
  3. Eat fruit (in moderation) to boost your intake of fiber and micronutrients.
  4. Round out the meal with good fats (in moderation) in meat or from coconut oil, avocado oil, olive oil, other unprocessed fats, or nuts such as almonds, pecans, macadamias or walnuts.
  5. Optional: If you are particularly active, consider a side of starch such as sweet potato with your meal. Note: if you find that carbs slow your fat loss, skip the starch and eat extra protein or veggies instead. 

Optional Steps to Maximize Fat-Burning

- Drink 1-2 cups of tea, coffee, or espresso a day (before noon). Caffeine increases thermogenesis, workout performance, and helps to liberate stored fatty acids enabling them to be burned for energy.

- Use lemons in your water and vinegar or lemon juice in your salads to reduce the glycemic index of meals.

Avoid These Foods

×      No white carbohydrates: including bread, rice, cereal, potatoes, pasta, and fried food with breading.

  • Why? White carbohydrates are typically processed and high-glycemic, which raises insulin levels, increases hunger, and leads to fat storing.

×      No processed foods.

  • Why? Processed foods are packed with chemicals and do not ultimately satiate your hunger because they contain a high amount of calories with very little nutrition.

×      No grains (even whole grains): Wheat, barley, corn, millet, oats, rice, rye, sorghum, etc.

  • Why? Grains spike blood sugar, increase insulin levels, and cause fat storage. Grains also are responsible for food intolerances in most people.

×      No liquid calories: fruit juice, sports drinks, soda, or pasteurized milk.

  • Why? Pure high-glycemic carbs, such as fruit juice and sports drinks cause a rapid rise in blood sugar resulting in high insulin levels that stop fat burning in its tracks.

Exercise

80% of fat loss results come from what you eat, not how much you exercise – so focus most of your effort on eating right. But exercise is important for your overall health and can speed fat loss. The recommended exercise plan is as follows:

  1. Walk or engage in other low intensity activity on most days, preferably outside. This increases fat burning, reduces stress, and boosts mood and immune function.
  2. Engage in full-body high intensity exercise like the Wild 7 Workout at least once a week to speed fat loss and build and tone lean muscle. If strength training, focus on full-body compound movements like squats, deadlifts, pull-ups, pushups, and presses instead of isolated movements like bicep curls. Full-body movements release more fat-burning hormones to speed your results.

The Wild 7 Workout

Want bang for your buck? If you are extremely limited on time, try a Wild 7 Workout. Very simple and effective, a Wild Workout session consists of twenty seconds of maximum output followed by ten seconds of rest repeated ten times without pausing.Begin with at least 60 seconds of warm-up and end with at least 60 seconds of cool-down for a total of seven minutes.

 

Any high intensity exercise will work (sprinting, bicycle sprints, burpees, jump rope, jumping jacks, etc.). Hill sprints are my go-to Wild 7 Workout.  Run as far and as fast as you can for those twenty seconds – give it absolutely everything you’ve got.

 

My favorite exercise while traveling or limited on space and time? Burpees with a push-up. You can do them almost anywhere and all they require is your body weight and gravity 

To perform a Burpee with a pushup:

  1. Begin in a squat position with hands on the floor in front of you (leapfrog position).
  2. Kick your feet back, while simultaneously lowering yourself into the bottom portion of a pushup.
  3. Return your feet to the squat position, while simultaneously pushing up with your arms (perform the pushup while returning your feet to the squat position).
  4. Leap up as high as you can from the squat position and extend your arms above your head, reaching toward the ceiling.
  5. Repeat, moving as quickly as possible back to the first position. No wussing out.

 

The Wild 7 Workout and High Intensity Interval Training

High intensity interval training (known as HIIT) is the technique of alternating 20 to 120 second periods of very high intensity aerobics (known as the “work interval”) with 20 to 120 second periods of low to moderate intensity (the recovery interval). For example, 20-120 seconds of sprinting followed by 20-120 seconds of rest.

 

High intensity interval training like The Wild 7 Workout results in unique changes in skeletal muscle and endurance capacity that were previously believed to require hours of exercise each week. While aerobic exercise only improves aerobic systems, high intensity interval training actually improves both anaerobic (intensity and muscle-building) and aerobic (slower, oxygen consuming) body systems.

 

HIIT activates hormone-sensitive lipase (HSL), which mobilizes fatty acids for energy use. This means that during HIIT, both glucose and fatty acids will be burned, leading to greater fat loss and restoration of insulin sensitivity.

 

An additional benefit of The Wild 7 Workout is that your metabolic rate stays elevated longer after the workout is over than steady state cardio. This increase in metabolism, called excess post-exercise oxygen consumption (EPOC), speeds fat loss.

Lastly, Be Active and Have Fun

Active, unstructured fun is an integral component of overall health and a balanced lifestyle. Recreational activities such as tennis, swimming, water-skiing, ultimate Frisbee, and motorcycle riding totally count as exercise, as do walking, cycling, gardening, hiking, and performing manual labor.

 

Find a way to integrate activity into your daily life. Simply by leading active lifestyles, it’s not uncommon for people to burn more calories through their daily activity than through structured, results-oriented exercise.  This could include commuting to work and doing errands on foot or by bicycle, taking the stairs instead of the elevator, doing gardening and yard work, or walking briskly when you need some time to think. These seemingly small lifestyle adjustments add significantly to results.

 

Get Outside

Exercise outside in nature reduces stress, boosts mood and mental clarity, and makes it easy to get sun, which helps your body produce Vitamin D.  Besides, sprinting is more fun when you pretend you’re being chased by a tiger!

 

Be Active and Have Fun – Break a Sweat Every Day Doing Something You Love

Active, unstructured fun is an integral component of overall health and living Wild. Recreational activities such as tennis, swimming, water-skiing, ultimate Frisbee, and motorcycle riding totally count as exercise, as do walking, cycling, gardening, hiking, and performing manual labor.

 

Find a way to integrate activity into your daily life. Simply by leading active lifestyles, it’s not uncommon for people to burn more calories through their daily activity than through structured, results-oriented exercise.  This could include commuting to work and doing errands on foot or by bicycle, taking the stairs instead of the elevator, doing gardening and yard work, or walking briskly when you need some time to think. These seemingly small lifestyle adjustments add significantly to results.

 

WHAT’S ON THE MENU

Over hundreds of thousands of years, nature has fine-tuned human physiology to thrive on a diet of plants and animals—vegetables, meat, and occasional fruits, nuts, and seeds—which are naturally high in fat, protein, and fiber and relatively low in carbohydrates (also known as carbs). Plants (vegetables, fruits, nuts, seeds, and herbs and spices) and animals (meat, fish, fowl, and eggs) will make up the lion’s share of your meals. Nutrient-dense vegetables, fruits, herbs and spices will represent your main source of fibrous carbohydrates and micronutrients (vitamins, minerals, antioxidants, anti-inflammatory agents, and phytonutrients). Raw nuts, seeds, their derivative butters, and animal foods provide nutrient-dense sources of energy, stimulate minimal insulin production, offer the quality forms of healthy protein and fat, and will represent the bulk of your caloric intake.

 

One of the benefits of Wild foods—especially vegetables, meats, and fruits—is that

they are difficult to overeat. Vegetables and fruits provide considerable bulk, fiber, and water, which fill up our stomachs and supply us with energy throughout the day. Protein and fat from meat are also extremely satisfying and keep hunger at bay. Because these foods are digested slowly, they provide steady energy over the day and normalize blood glucose and insulin levels. Aim to eat at least two to three times more plant food by weight as you do eat meat . . . and look forward to feeling very full and satisfied.

 

One of the best things about eating fresh foods is that they don’t take much time, effort, or creativity to taste great. You can eat many vegetables raw—it doesn’t get much easier than that. It’s hard to screw up fresh, high-quality foods even if you are a hopeless cook.

 

But please don’t take this to mean that you can eat fatty foods and lots of quick-burning carbs. If you want to lose fat, you’ll want to avoid starches and sugars—pasta, biscuits, toast, hash browns, fries, sweets, and everything else that raises your blood sugar. Don’t worry, you still get one “free” meal a week where you can eat whatever you want. And if there is such thing as a “free lunch,” it’s directly after your workout. After all, cheesecake is good for the soul.

HOW TO BURN FAT WITH WILD FOOD

It’s time to return your body to the fat-burning machine it was meant to be. When

you burn more energy than you consume, your body releases hormones and enzymes that signal your fat cells to release stored fat (adipose) for energy. The fat cells then empty their contents (called triglycerol) into the bloodstream as free fatty acids. These free fatty acids are then transported through the blood to whatever tissues need energy— including the liver, kidneys, and muscles. Then the glycerol and fatty acids are further broken down within the tissue cells by chemical processes that ultimately produce energy for your body.

 

When you follow the Wild Diet, we’re going to help your body adapt from a fat-storing “Sugar Burner” to a lean and mean “Fat Burner.” How? By avoiding sugar and grains, and eating plenty of delicious veggies, meats, nuts, and legumes instead. I transformed my flabby belly to lean, sculpted abs by eating butter, heavy cream, animal fat, bacon, cheese, nuts, avocado, coconut, and even chocolate. You can, too.

 

Food is the foundation for life. It’s meant to nourish and bring your body to its optimal state of health—burning fat, building muscle, and bringing peace of mind.

The closer you can get to a food’s source—straight from the ground, tree, or carcass—the better.

 

Is all modern, post-agricultural food harmful, fattening, or unhealthy? Not necessarily, but the Wild Diet follows this principle: Eat plenty of whole and naturally edible foods; and be skeptical of manipulated, processed, and invented food products. This way, your body will burn fat as its main fuel source, returning you to the lean human body that’s already a part of your genetic code.

 

Fats to Eat

The less processed the fat the better. Before modern oil processing, most of the fatty acids in the human diet were either saturated or monounsaturated, primarily from butter, lard, tallows, as well as coconut and olive oil. Unlike polyunsaturated fat, these saturated fats are stable and resist oxidization and rancidity.

 

The Good Fats

Coconut Oil (extra virgin)

Olive Oil (cold-pressed, uv-protected)

Avocados and avocado oil

Butter (particularly from grass-fed cows)

Non-hydrogenated animal fats from grass-fed/pastured/wild animals (lard, tallow, etc.)

Nuts and nut butters (but watch for Omega-6’s)

Flaxseed oil (refrigerated and uv-protected)
Fish oils (refrigerated)

Anti-Inflammatory Fats – Omega-3’s

When you eat Wild foods, you’ll be getting plenty of brain boosting, fat burning

Omega-3s, a polyunsaturated fat that occurs naturally in oily fish, grass-fed meats and eggs, nuts, seeds, and leafy green vegetables. Omega-3s are anti-inflammatory agents involved in producing energy from food substances and then moving that energy throughout your system. Omega-3s also encourage fat metabolism by regulating insulin levels.

 

Healthy sources of omega-3s include:

  • Wild-caught fish and seafood, especially cold-water fish such as salmon, mackerel, halibut, and herring
  • Pasture-raised poultry and their eggs
  • Pasture-raised ruminant animals, such as cows, bison, and lamb
  • Pasture-raised liver and organ meats
  • Flax- and chia seeds and their oil, which can be used as an ingredient in salad dressings, poured over vegetables, or used as a supplement
  • Walnuts and macadamia nuts
  • Leafy green vegetables

 

Fats to Avoid

Simply, avoid anything that is processed, packaged, or fried. Avoid all processed foods containing newfangled hydrogenated fats and polyunsaturated oils.  This includes shortening, margarine, and industrial seed oils (e.g., corn, cottonseed, soybean, safflower, and canola).

Animals raised conventionally on feedlots carry toxins in the form of antibiotics, feed pesticides, and hormones primarily in their fat stores. For that reason and others, it is very important to eat high-quality meats from animals raised on their natural diet. If eating high-quality meat is not an option, then trim/drain the fat off or aim for low-fat cuts to avoid potential toxins.

Sample Meals and Treats on The Wild Diet:

 

  • Wild Chocolate Pudding
  • Cheesecake
  • Bacon Cheeseburgers
  • Chicken Parmesan
  • Grass-Fed Chimichurri Steak
  • Old-Fashioned Pumpkin Pie
  • Coconut Cookies
  • Strawberry Milkshake Smoothie
  • Fatty Buttered Coffee
  • Bacon Deviled Eggs
  • Pumpkin Strawberry Pancakes
  • Green Monster Frittata

Get a preview now!

Milkshake|I could teach you.|Don't miss My Diet Is Better Than Yours, premiering Thursday, January 7th!

 

 

 

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