Food Rules
Case Study, Healing

Discover How You Can Naturally Lose Weight and Never Put It Back On!

Well, it’s that time of year when we make that New Year resolution.

And if you are reading this I am pretty confident that losing weight is your goal for this coming year.

And more than likely it was the same year before that too! (Don’t worry we all do it from time to time until we can learn something new.)

So what happened?

We all start with good intentions for a few months or even weeks but then we start to fall back into bad habits.

We then feel angry and frustrated and move onto the next big super fat burning wonder diet, and the cycle continues.

You may have tried, special shakes, fat free foods or even attended weekly weight loss classes.

However, let’s not forget

Eating a consistent healthy balanced diet is one of best things you can do to aid weight loss.

But, do you really know what we should be eating to give you the best possible chance to lose that weight and more importantly, keep it off for the rest of life without any worry or stress.

You are told by the nutrition experts to…

  • Eat less Gluten
  • Cut out saturated fats
  • Add more omega 3 fatty acids
  • Eats less calories

We all look on the labels and automatically think just because it has hardly any calories. It must be healthy.

And to be honest, most of us have absolutely no idea what a calorie is!

I am sure you will agree it is just too confusing!

Now, that’s exactly what journalist Michael Pollan was going through!

He was so confused and frustrated he set out to find an answer to a simple question.

What should I eat?

And, after trudging through the confusing world of nutritional science.

To his surprise, he found the answer was far simpler than he could ever imagine.

In fact, it could be boiled down to just seven words!

Eat food, Not too much, Mostly plants

Michael also broke down the seven words into simple food rules that anyone can understand and apply to their daily lives!

So, let’s find out how these seven words can help you lose weight the right way!

What you are going to learn today.

  • The number 1 thing you must do to stop the yoyo dieting cycle for good.
  • The 3 proven facts that nutritional science does not want you to know about.
  • What should I eat, Eat food
  • What kind of food should I eat, Mostly plants
  • How should I eat, Not too much

The number 1 thing you must do to stop the yo-yo dieting cycle for good!

Ok, before we start lets you and I have a little chat.

Let me ask you this?

Who do think is responsible for you failing to lose weight over and over again.

Or simply put Yo-Yo dieting.

The big food companies?

Your parents for bringing you up on an unhealthy diet of processed food and fizzy drinks?

Blame your partner that he/she is eating unhealthy food in front you when you are trying to lose weight.


Sorry about that! But you needed to hear it!

The fact is you are the only one that is totally responsible for your life and your health.

Ok, when you were a young child you did not have the choice to be bombarded with negative influences.

However, now you are a grown adult and you can choose to do what you like.

And if we are blaming food companies, parents and partners etc. We choose to give our power to heal away!

And quite frankly that is all it is a choice!

You are in charge of your life, it does not matter how much you try to blame people and circumstances it all comes back to the choices you made.

So you may ask how I can stop all the blaming?

Well, the best place to start is right now in this very moment.

You can choose, at this very moment, that you alone are responsible for you losing weight and never, never, never (yes that’s 3 never’s) ever lose that mindset.

You see, you can only make a choice in this moment, the past is gone and unless you are Marty McFly with a DeLorean parked on the drive outside your house you do not know what’s in the future either.

So all that leaves is this moment!

Become aware of your thoughts, feelings and the way you speak.

For example…

You may be on your way home from work you are feeling tired and hungry. You start to think, I can’t be bothered to cook I will get a McDonalds.

Now that very moment is your point of power, you have choice…

Choose to have a McDonalds and most possibly really regret it later.


Choose to drive straight home and cook a quick nutritious meal and be proud of yourself later.

Now ask yourself which is the best choice?

Of course, if want you to lose weight you would choose the latter.

But is it really that simple? Your mind is shouting out just get the flipping burger that’s what we always do!!!

This is the exact the moment to make the right choice! Yes it may be hard at first but the more you make the right choice the easier it will be to break the habits/choices that have been tripping you up in the past.

If you still find it difficult start to think why it’s the best choice to go home and cook.

Convince yourself that McDonald’s is bad idea…something like this…

McDonalds always busy this time of day and then I will get stuck in traffic and will be late home. So I think it would be quicker to go home and cook anyway. It’s the better choice! I know I will regret it later but be proud if I go home an eat healthily.

It then becomes a habit to make the right choice not just to lose weight but in how you live your life.

I would go as far to say, when you really start to take responsibility for your own life you will not only lose weight you will never put the weight back on unless you choose too.

But the big difference now is that you will have to break the habit of making the right choices

Which I think you agree is a good place to be.

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Ok Mark, I get that I have to start making the right choice but there is so much information out there on what foods to eat, how I should eat and how much to eat.

I need to know how to eat healthy so I know I am making the right choice.

With that in mind Let’s move on!

The 3 Proven Facts That Nutritional Science Do Not Want you To Know About.

What if I told you that nutritional science only started 200 years?

To put it into comparison, nutritional science is no further ahead than surgery was in the year 1650!

Doesn’t fill you with confidence, does it!

Michael Pollan stated…

I’ve learned volumes about all we don’t know about nutrition, I’ve also learnt a small number of very important things we do not know about food and health.

In fact, there are only 2 important things you need to know about the links between diet and health

2 facts that are not in dispute!

And, even more important, these facts are sound and sturdy enough that we can build a sensible diet upon them.


We are never told about this very simple fact that finally cuts through the confusion and have a simple answer to the question.

What do we really need to eat to stay healthy and to promote natural health?

Fact 1.

A population that eats a so-called western diet generally has a diet consisting of….

  • Processed foods
  • Added fat and sugar
  • Lots of refined grains
  • Saturated fats

Basically, pretty much everything except, vegetables, fruits and whole grains!

For whatever reason, this diet has become a massive problem in the western world and has a major part in manifesting and the suffering of western diseases.

  • Obesity
  • Type 2 diabetes
  • Heart disease
  • Cancer
  • To name but a few

In fact, the four of the top 10 killer diseases in America alone, are linked to poor a diet.

If we live in the west, it’s all around us! Fast food restaurants, hot dogs stands, fizzy/soda drinks and even the media bombarding us with advertising for alcoholic drinks and processed foods.

And to be honest, we never see advertising promoting fruit and vegetables. It may even feel ridiculous to many of us.

Now we know that the western diet is not a good way to go, that’s if you don’t mind manifesting any of the western diseases.

Let us move on to the next….

Fact 2

Populations, who eat a wide range or a traditional diet, mainly don’t suffer from chronic diseases.

Here are a few examples…

  • Inat in Greenland eat largely seal blubber which is high in fat.
  • The Massi in Africa have a high protein diet that mainly consists of cattle blood, meat and milk.
  • Central American Indians eat mostly maize and beans that is high in carbohydrate.

Ok, these are very extreme examples.

But the simple fact is there is no one single diet on earth that suits all our needs, it just does not exist! TWEET THIS!

Now, Michael Pollan states that there is actually a third fact!

People who get off the western diet can see their health and wellbeing dramatically turn around for the best. TWEET THIS!

As mentioned in Michaels book…

A typical American population that made even a small change that leads them towards a more traditional diet, could reduce the….

  • Chances of getting heart disease by 80%.
  • Chances of getting type 2 diabetes by 90%
  • Chances of getting Colon Cancer by 70%

But, surprisingly we’re never told any of these simple facts!


Because the diet and health industry want to create confusion which in turn keeps on making them money!

2 trillion to be exact!

There is always a new wonder diet, a special pill,

Low fat this… reduced calories that!

But the simple fact is, all we need to do is eat real food!

Now, with these 3 facts in mind Michael Pollan set out to make it so easy for his family to eat a healthy diet.

Without trying to figure out if it’s healthy or full processed ingredients.

So then, Michael set out some foods rules that can be narrowed down to just 7 words…

Eat food, Not too much, mostly plants

Below are some of the best examples of 60 of Michael’s rules. You only need nine rules…

  • 3 from eat food.
  • 3 from not too much.
  • 3 from mostly plants.

And you will quickly understand how simple eating can be.

Let’ go!

What should I eat?

Eat Food!

Rule 1

Eat food that will eventually rot!

Food processing all began to extend the shelf life of food! So! The more the food is processed the longer the shelf life.

Real food is alive and therefore it will eventually die! (Rot)

  • Vegetables
  • Fruit
  • Non-processed meat
  • Natural Grains and nuts

Rule 2

Avoid foods products with the word “light”, “low Fat” or “Non-Fat” in their names!

Just because you remove the name fat, does not mean it is not fattening or healthy. We then think we can eat more just because it says “Low Fat” on the label!

In fact, they are just as unhealthy, as they are full of refined sugars.

Since the low-fat campaigns began in late 1970, Americans actually have been eating 500 more calories per day.

And, most of these calories are in the form or refined sugars!

Rule 3

Don’t eat anything your great-grandmother wouldn’t recognise as food!

Just imagine you great-grandmother walking around your local supermarket.

I am sure you would agree most of the food on the shelf your great-grandmother would have absolutely no idea what most of the foods are.

In her day, what you might think as traditional food, was all that was to offer as food processing was probably not even been invented.

So, your grandmother would buy fresh food and then cook from scratch!

Unlike today, where we can put it in the microwave or even get it delivered to our door.

I am sure you would agree your great-grandmother’s way is so much healthier.

What kind of food should I eat?

Mostly plants!

Rule 4

Treat meat as a flavouring or a special occasion food!

Ok, it is true that you will be a lot healthier if you are a vegetarian! But this does mean you have to cut out meat altogether.

In fact, people who eat meat only twice a week are just as healthy as a vegetarian!

But, If you really want to eat meat everyday make sure there is simply more vegetables than meat on your plate!

Rule 5

Eat plants, especially leaves!

There are so many studies showing that a diet consisting of vegetables and fruits reduces the risk of all the so-called western diseases.

In fact, the countries that eats more fruit and vegetables a day, the rate of cancer is half of what it is in the United States.

That is huge!

And as an added bonus, they also live longer!

All because they eat more plants!

Rule 6

Eat your colours!

A healthy plate of food generally has bright colours!

Take a look at your fruit bowl; it’s full of reds, yellows, orange and even purples!

Even the salad in your fridge is full of colour.

Each colour has a different health benefit. So try to mix lots of different colours on your plate of food.

And you will not go far wrong!

How should I eat!

Not too much!

Rule 7

Stop eating before you are full!

The Japanese have a saying, “Hara hachi bu” Which means stop eating when you are 80% full

We all do it!

We eat so much we feel bloated or we have always been told by our parents to finish our food!

So, ask yourself?

Not, am I full? But instead is my hunger gone? This makes you think from a different angle!

Rule 8

Eat slowly!

Eat slowly enough to savour your food.

When you eat slowly,

You will then find that you will need to eat less food to feel satisfied.

Also, put down your knife and fork between each mouth full. I have tried this, and it is surprising how it slows down the way you eat. As an added bonus you enjoy the food more.

Rule 9

Use smaller plates and glasses

It’s simple really, the bigger the plate the more we will eat!

One research found that simply switching from a 12” plate to a 10” plate made us eat 22% less food.

Ok you may have to buy some more plates and glasses.

But hey! It will be worth it!

Ok there it is!

If for some reason the 9 rules I have mentioned just don’t resonate with you, there are another 51 in Michaels book Food Rules.


There is one more rule I would like to share from Michael’s book.

Rule 10

Break the rules once in a while!

We are always worrying about dieting and nutrition and forget to enjoy food and life itself.

So if once in while if you want a high-fat burger, GO FOR IT!

If you are making the right choices 95% of the time, one burger is not going to harm you!

For example, my brother Craig has lost 14lbs in a month.

All Craig did was cut out the processed food and started to eat more fruit, salad, and vegetables. And instead of crisps he started eating natural nuts.

But what he did say to me, I will never forget it! Here is what he said:

Yes I have got into the habit of eating healthy but I will never give up my beer on the weekend and if I want a burger after a night out or have a takeaway, I am going to have it!

Ok, Craig might have lost more weight if he did not have the beer or the burger!

However, because Craig had changed his overall habits around his daily diet he will lose the weight anyway!

Oh Yes! I forgot to mention! Craig never even knew about these rules when he started, he figured it out himself!

So, you only need to pick 1 rule from each section EAT FOOD, MOSTLY PLANTS AND NOT TOO MUCH.

And know that you too can lose weight the right way.

Above all, choose to make a positive change towards a long and healthy life!

Because this is all it is… a choice!

Ok, that’s all for now.

Actually wait, no I think I have time to create a quick video for you which may help too. Here it is:

Ok, that truly is all for now.

As always if you have any questions please let me know in the comments below. I always love to hear from you

Speak soon.

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