how i accidentally became a size 8 - an 8 week program to end dieting

JASMINESKEE.COM Jasmine Skee Copyright 2015 ©

How I Accidentally

Became A Size 8

AN 8 WEEK PROGRAM TO END DIETING

JASMINE SKEE

http://jasmineskee.com


CONTENT

ABOUT ME ��1

WHY 8 WEEKS? ��4

CHANGE IS HARD - WHY WE NEED TO COMMIT TO 8 weeks ��5

HOW TO USE THIS BOOK ��6

WEEK 1 ��7• WHATMAKESYOUFEELALIVE?• FOODDIARY• WHYWEDON’TNEEDTODIET• DISCOVERINGTHEPOSITIVEBENEFIT• THEROLEOFPROTEIN,FATSANDCARBOHYDRATES

WEEK 2 �� 20• WEIGHINGYOURSELF• ONEDAYTHISWEEKONLYEAT500CALORIES• FEELINGYOURFEELINGS• FOODDIARY

WEEK 3 �� 27• HOWTOMANAGETHENEGATIVEMINDCHATTER• ABeginnersGuideTOMEDITATION• WHATISCAUSEANDEFFECTANDWHYYOUNEEDTOLIVEINCAUSE• FOODDIARY

WEEK 4 �� 36• WHATAREYOURVALUES?• LETSSETSOMEGOALS• THE80-20RULEFOREXERCISE• LEPTINISWHATMAKESTHETHERMOSTATWORK• FOODDIARY



CONTENT

WEEK5 �� 51• CREATINGALESSBUSYLIFEANDALIFESTYLETHATYOUCANMAINTAIN• THEIMPACTOFSTRESSONTHEBODY• FOODDIARY

WEEK 6 �� 59• HARDFATTOSOFTFAT• SELF-ACCEPTANCEVERSUSSELF-IMPROVEMENT• LETSGETANATTITUDEFORGRATITUDE• FOODDIARY

WEEK 7 �� 67• SELFACCEPTANCEISWHATHAPPENSWHENWESTOPJUDGING• WHYYOUNEEDTOGETOVERFOMO(FEAROFMISSINGOUT)ANDSTARTLOVINGJOMO(JOYOF

MISSINGOUT)• ITURNEDTOFOODFORLOVE• FOODDIARY

WEEK 8 �� 77• YOUARETHEAVERAGEOFYOURENVIRONMENT–WHODOYOUWANTONYOURTEAM• WEDECIDEHOWPEOPLETREATUS• LETSREVISITYOURVALUES• FOODDIARY


JASMINESKEE.COM Jasmine Skee Copyright 2015 ©01

About me

Hi! I’m Jas.

I decided to write this 8-week program as I had been on a diet for 23 years� At the age of 14, I started to hear from people around me that I needed to lose weight� From that year on, weight management was a constant battle and formed most of my waking thoughts�

“What should I eat today?” “I know this food is bad for me.”“I should eat this because it’s good for me.” “I shouldn’t have eaten that, now I need to exer-cise twice as much today.”

Sound familiar?

Managing my weight took up most of my thoughts and my self worth was in limbo be-cause it was directly related to my weight and what I looked like�

There were times when I would punish myself with diets, exercise and unhealthy behaviour in order to reach that coveted “size 8” I only dreamed about� Then, when the happiness I expected to feel when I reached my desired size wasn’t there, I would return to eating again� It was a vicious cycle of control, restrict, binge, control, restrict, binge and so forth�

In September 2013, three things happened that set me on the road to change�

First, I discovered Brene Brown’s book, “Daring Greatly�” In her book, she introduced me to the term “numbing” – something we all do to distract ourselves from the act of feeling� I had been distracting myself with a lot of things including working insane hours, having a fun but overly busy social life and the big one – eating�

Second, I registered with a new doctor and had to face the numbers when I weighed myself for the first time, in a long time� I weighed 7kgs more than what I thought I was; and what I thought I was, was 5kgs more than what I should have been� I blamed the scales for about five minutes, LOL (Laugh Out Loud)�



Third, I had dinner with an ex� I watched myself speaking, my actions, how I felt (it was weird but it was like there was three of us at dinner - me observing the two of us inter-acting)� I saw a woman that didn’t love herself� Someone who had used food as a way to numb herself from accepting that she was not perfect, that she indeed had faults�

I had read the books, done the courses but I finally knew what was missing, SELF-LOVE� I walked away from that dinner and committed myself to change� It was simple - I wanted to love myself�

Twelve months later, I am a Transformation Coach� This had always been the plan even though I had a very suc-cessful career in Marketing� I knew I would become a coach, I just had to work through some key challenges so I could coach with integrity and of course the biggest challenge I faced was my relationship with food�

This 8-week program has been written because I know that a diet is a Band-Aid on the symptom of using food to numb our emotions� Unless we get to the root cause of overeating, we will never resolve our issues with food�

Food doesn’t make us fat, eating when we aren’t hungry makes us fat� Eating when we are tired, lonely, bored, happy, sad and angry makes us fat�

So, a bit about my personal coaching style: I’m passionate, results driven and my guidance can change your life if you choose to implement it and if you truly want to change�

I believe in the power of holistic health and taking care of your mind, body and soul� This 8-week program incor-porates this�

Having worked in the heart of London for eight years, I know how challenging it can be to discover and maintain the perfect work/life balance�

Prior to being a coach, I spent 18 years in the corporate world as a Marketing Executive, working for some of the biggest brands in the UK, Europe and Australia� This program has been written based on what both my clients and I have done to end the dreadful dieting cycle�

I am a qualified Mind Calm Meditation Coach and have also trained with Britain’s foremost expert of happiness Robert Holden on Coaching Success� I also have a Bachelor’s Degree in Sports Science, a Masters in Neuro Lin-guistic Programming and a Level 3 Certificate in Reflexology and Healthy Eating and Wellbeing�

This program will give you the tips to change your thought patterns and habits, along with explaining how our body works when it comes to food and exercise�

There are also some exercises you need to do so we can change your habits�



This book will:

• Helpyoubecomeawareofyourhabitsthataren’thelpingyoubethebestversionof yourself

• Helpyoucreatethechangeyouwantinyourlife–aslongasyouarereadytocommit to change

• Helpyouidentifywhatiscausingyoutoovereat• Explainhowourbodyworkswhenitcomestofoodandexercise• Give you some guidance, support and direction to having a life free from being a slave to food and

diets – woo-hoo!

This book won’t:

• Giveyouaquickfix• Giveyouaneasysolution• Tellyouwhatyoushouldandshouldn’teat

THEJOURNEYTOCHANGEYOURSELFBEGINSRIGHTNOW



WHY 8 WEEKS?

This isn’t the “Lose 20 Kilos in 8 Weeks” or “Drop from a Size 12 to a Size 8 in a Month” program� This is not a gimmick� This program is written to help you create a lifestyle that you will love and feel good doing FOREVER� Yes, FOREVER�

There is no quick fix; there is no tablet to take� Trust me if there was I would have found it�

This program gets to the cause of why you’re overeat-ing when you aren’t hungry� It also helps you understand how your body works� It helps you to understand that creating a lifestyle that you can maintain forever will free you of the suffering you are currently attached to with the constant chatter about your weight�

I truly believe you can create a permanent change if you commit to a new habit or lifestyle for 60 days�

In 60 days, I believe you can start creating a lifestyle that you can maintain for the rest of your life� This is why I have designed a program for 8 weeks�

I also wrote this as a workbook rather than your typical literature book because I think there are too many self-help books that tell readers what to do and unfortunately they never do it� This book is written so that you have to follow the book and complete the tasks, not just read the book and do nothing� This book will become your guide and support over the next eight weeks�

You with me?

Jasmine Skee Copyright 2015 ©04

WHY 8 WEEKS?

JASMINESKEE.COM

This isn’t the “Lose 20 Kilos in 8 Weeks” or“Drop from a Size 12 to a Size 8 in a Month” program.This is not agimmick. This program is written to help you create a lifestyle that you will love and feel good doing FOREVER. Yes, FOREVER.

There is no quick fix; there is no tablet to take.Trust me if there was I would have found it.

This program gets to the cause of why you’reovereating when you aren’t hungry. It also helps you understand how your body works and how not eating can actually cause you to gain weight. It helps you to understand that creating a lifestyle that you can maintain forever will free you of the suffering you are currently attached to with the constant chatter about your weight.

I truly believe you can create a permanent change if you commit to a new habit or lifestyle for 60 days.

In 60 days, I believe you can start creating a lifestyle that you can maintain for the rest of your life. This is why I have designed a program for 8 weeks.

I also wrote this as a workbook rather than your typical literature book because I think there are too many self-help books that tell readerswhat to doand unfortunately they never do it. This book is written so that you have to follow the book and complete the tasks, not just read the book and do nothing. This book will becomeyour guide and support over the next eight weeks.

You with me?



CHANGEISHARD–THISISWHYWENEEDTOCOMMITTO 8 weeks

Change is hard, harder than we think because essentially, our brains don’t change easily� Simply put, we are born with billions of unconnected neurons which begin to connect based on our experiences (which start forming our habits and behaviour)� From our early years onwards, we start making connections that create pathways� Ever heard the saying, “it’s just how he/she is wired?” This is what these pathways are�

I prefer to call these pathways, ‘goat tracks’� Why? If you imagine every day a goat walks the same way to get fed, it starts to wear down the grass, going the same way, day in and day out� This is how it creates a well-defined track� Our habits and experiences create the same thing in our brain�

The belief that people never change is crap� It just takes a lot of commitment because essentially you need to create a new goat track and let the old goat track grow over� You already have a well-worn goat track around food so this program is designed to help you create a different, better goat track�

If you truly want to change, remember this quote over the next 8 weeks:

“Commitment means staying loyaltowhatyousaidyouweregoingtodolongafterthemoodyousaiditinhasleftyou.”



HOW TO USE THIS BOOK

01 Assign an hour a week to read the information provided.

02 Do each task. This is important as we are working towards understanding the cause of your overeating. These tasks will help you identify this.

03 Be kind to yourself, change takes courage.

04 Be honest.

05 Accept what comes up (feelings, thoughts, unhealthy behaviour).

06 Make sure you apply the information you are learning. To create a new way of thinking you need to create new habits.

07 Make time for yourself to make these changes. Remember, if you are the best version of you, everyone benefits.



1Week



WEEK1–INTRODUCTION

In week 1, I am going to get you thinking about what you love doing� We also need to identify the positive benefit you get from having issues with food and your weight� I know you are prob-ably thinking “positive benefit, I don’t have one,” but you do� When we identify this we can move forward� I will also talk about why we don’t need to diet; the role of proteins, fats and carbs; and why it’s important to write down everything you eat and drink in a day�

I am excited for you, things are about to change if you are committed to this. Remember just 8 weeks!

Week 1



WHATMAKESYOUFEELALIVE?

Here is your first question: “What do you love to do?”

This might be a simple question but if you aren’t doing what you love then it’s normal for you to feel a bit stumped�

It’s very common for most of us to get caught up in the hustle and bustle of our super busy lives, that sometimes we either lose touch and forget, or stop making time for the things that make us happy� We stop doing the things that make us feel alive, the things that we love and this creates a problem�

No matter how busy you are, how much you have on your plate, who you need to look after, etc� (the list goes on and on), I want you to stop what you are doing and create a list today of what makes you feel alive�

Now I call this list your daily routine� Why? Because I do the five things that are on my list every day�

My daily routine is the most important, sacred and personal part of my day� Why? Because if I don’t do the things I love every day, then I don’t feel alive� To start, answer the following questions:

• What makes you feel alive? • What makes you happy? • What do you love to do?• What puts a smile on your face?

For week 1, you need to pick five things that make you feel alive� Here are some examples that might help you when making your list:

• Reading• Listening to music• Playing with your children• Exercise• Meditation• Saying thank you

• Saying hello (to everyone)• Smiling• Eating good food• Doing your hair• Dressing up• Writing

• Journaling• Painting• Walking• Drinking a good cup of coffee or tea• Practicing Gratitude• Cooking

Week 1



WHATMAKESYOUFEELALIVE?(continued)

Starting a daily routine is hard, but there should be no excuses for not having one� If you are putting someone or something ahead of your daily routine then you are choosing them over yourself, and therefore, you’re not doing the things that put a smile on your face or make you feel alive�

You need to commit to doing these five things every day for the next eight weeks� Now, if you are thinking you don’t have the time to do what you enjoy, then let me stop you right there� My five things are:

1. Drinking lemon and hot water when I wake up2. 20 minutes of meditation3. 30 minutes of exercise4. Creating a gratitude list before I go to bed5. Saying hello to everyone I encounter in my day

These five things take an hour of my day; that is around 4% of my entire day� You need to be able to commit at least 4% of your day to what makes you feel alive� Get it? Good! Now it’s time for you to make your list�

My five things are:

1. .................................................................................................................

2. .................................................................................................................

3. .................................................................................................................

4. .................................................................................................................

5. .................................................................................................................

Now, a great time to call on this list for the next eight weeks is when you get a craving for food but you know you aren’t hungry� A lot of people use food when they are bored� So for example, if reading is on your list, then instead of eating because you are bored, read� If walking is on your list, then walk� It’s all about doing something different so we can create a new habit, a new way of thinking, a new goat track�

Week 1



FOODDIARY

The most important thing to remember throughout these eight weeks is that you are working to get to a point where you are only eating food when you are hungry�

For example, if you are hungry and all you can think about is eating cake, then eat cake� Take your time with it, don’t shove it down quickly because you feel guilty� Make sure you taste it, every mouthful� If you do this, I can promise you, after enjoying that cake you won’t feel the need to eat cake all the time�

If you’ve been restricting yourself from the foods you truly desire, you probably find yourself binging on those specific foods once you actually have them� Stop doing this! It’s time for you to listen to your body� When we eat the foods that we think we should be eating, rather than what we want to be eating, we never feel truly satisfied; and so we end up eating more than what we would have in the first place� Let me give you an example:

Just the other day, I felt like eating raisin bread but I thought I should have dark chocolate instead because I know it is healthier for me� After a battle between my brain and my stomach, I chose the dark chocolate but after consuming it, I still felt the need to eat more and ended up having both the chocolate and the raisin bread� Get what I mean? If I would have just eaten the raisin bread like I had wanted to in the first place, I would have been fulfilled and I wouldn’t have eaten the chocolate also� By depriving myself from what I really wanted, I ended up eating more� I am sure you can re-late to this�

Let me remind you, there is no good food or bad food� What is bad, is using food to distract us; using food for love; using food instead of feeling our feelings�

So, for the eight weeks, it’s very important for you to complete your own food diary� This isn’t about seeing if you are eating good foods or bad foods; the role of the food diary is to:

• Identifywhatyouareeating.Mostofusdon’tdocu-ment every food choice we make so by writing it down, you are held accountable for your decisions.

• Itallowsyoutoseewhenyouhaveatendencytoover eat, e.g. snacking in the afternoon or late night.

• Itmightshowyouwhereyouaren’teatingenoughwhich can once again lead to overeating to compen-sate for what you skipped e.g Do you skip breakfast a lot and make up for it during lunch?

• Itshowswhattypesoffoodsyouareeating,suchas junk food, and how much of that particular type you are consuming. It may be more than you thought.

There is no right or wrong way of doing this exer-cise� For the next eight weeks it’s about seeing how you progress and what your relationship is like with food� So to get you started, I’ve created a weekly food diary template for you to use� Make sure to re-cord not only the food you eat, but the times that you eat them�

Week 1



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Here is your food diary for Week 1�



WHYWEDON’TNEEDTODIET

You need to understand that we don’t have to be think-ing of food all the time�

Why? We have a section in our brain called the hypo-thalamus; its role is to control hunger and thirst� When we are hungry or thirsty, it lets us know� Imagine a thermostat that controls room temperature, this part of the brain operates in the same way� If you let the hypothalamus do its job, then you will only eat when you are hungry and stop when you are full� The problem is most of us don’t listen to our own body’s thermostat, and have a tendency to just eat when we aren’t even hungry and continue to eat, even though we may be full� Starting from this point on, I want you to try listen-ing to your thermostat for a change and see how your body reacts� Test your feelings of hunger by drinking a glass of water when your first wave of hunger hits you in order to make sure its true physical hunger before you eat�

Letting and trusting the hypothalamus to do its job over the next eight weeks and beyond is so important�

Week 1



DISCOVERINGTHEPOSITIVEBENEFIT

This step in the program is a very important one� If we don’t identify the positive benefit you are currently get-ting from using food the wrong way, then it will be hard to move forward� The reason is, this positive benefit is likely to be the cause of either the overeating or binge eating�

Once we identify the positive benefit, we can then name it and bring it to the surface; and once it’s out, there is no going back� It also means you now know why you get the cravings to eat when you aren’t even hungry� When you know why, you can then make a conscious choice as to whether you continue on the path you are currently on, or whether you make a conscious deci-sion to make a new habit, a new choice, and ultimately create a new life�

Here are some possible examples of the positive benefit you could get from carrying weight or eating when you aren’t hungry:

• Foodisloveforyou;itcomfortsyou,makesyoufeelgoodandyouhavearelationshipwithit.

• Ifyouareoverweight, it’sareasontokeepyourself fromfindinglovesoyoucan’tgethurtagain.Yourweight is your protector against potential heartbreak.

• Maybeyoumetyourpartnerwhenyouwereoverweightandtheywouldhaveanissueifyoulosttheweight.Forexample,youlosingweightcouldbringouttheinsecuritiesofyourpartner.Ifso,youareessentiallychoosing them over yourself.

Week 1



DISCOVERINGTHEPOSITIVEBENEFIT(continued)

Now we need identify the positive benefit you get from your issues with food�

This step is very hard because you might feel shame that you have ignored this for a long time�

Please remember, by doing this, you’re taking responsibility for your own life and making your own choices� Change can’t happen unless you identify what’s preventing you from making changes in the first place�

BEBRAVE.ITWILLBEWORTHIT.

Write down what you think your positive benefit is:

� � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � �

� � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � �

� � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � �

� � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � �

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� � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � �

� � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � �

� � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � �

This step is so critical and courageous� You have brought the positive benefit to the surface� Exciting! Now we can address it so you can move forward and make the changes you need to get you closer to what you want�

Week 1



THEROLEOFPROTEIN,FATSANDCARBOHYDRATES

This is not a diet book� It’s really important to understand this, but at the same time I want you to learn how our body uses the food we eat�

Our body processes proteins, fats and carbohydrates differently so each calorie we consume is not equal - this is especially important for those who count calories� I was one of those people who counted calories on a regular basis and believed the less calories, the better� As a result, I ate a lot of low-fat and fat-free foods, and drank a lot of diet soda� This was before I realised how our body actually breaks down the foods that we eat and how some calories are better than others�

Here I will explain to you the different types of energy sources (with examples)�

ProteinsWe need to eat protein as it helps every cell, tissue and organ in the body function� Read that again - EVERY CELL, TISSUE AND ORGAN! Protein also helps the body grow and repair damaged tissue� It also helps make hormones, enzymes, antibodies and neurotransmitters, while helping transport substances around the body�

The body cannot store excess protein� This means the body will try and excrete what it cannot use through the kidneys� So if you eat a lot of protein, it’s important to drink a lot of water to help your kidneys function properly�

Our hypothalamus can detect when we are eating protein and it will send a signal when the body has had enough� This is the signal of being full and it is letting our body know we can stop eating�

Week 1

Sources of protein include:



FatsOur body needs some cholesterol and fat to function well and produce hormones� Every cell membrane is a thin envelope of fat and 60% of our brain matter is made up of fat�

Fats, like proteins, are essential to building and maintaining the body’s structures such as efficient brain and nerve function, energy production and the lubrication of our joints�

When fat is broken down it creates fatty acids� Fatty acids are essential to the body for clearing the arter-ies of cholesterol (yes you read that right, fat gets rid of cholesterol build up)� Fats tend to move oxygen around the body, which helps our cells and organs function properly�

Just like with proteins, when we eat fat our hypothalamus can send out a signal letting us know we are full�

Be aware of foods that have undergone the Hydrogenation process� This information is usually listed on the food label� Hydrogenation is when the fat is chemically changed to make the fat hard� This isn’t great for your arteries because the fat will stay in your arteries� Examples of foods that have usually gone through the Hydrogenation process include margarine, biscuits, cakes, frozen meals, fried foods and sweets�

CarbohydratesThe main use of Carbohydrates is that it provides the body with the energy it needs, especially for the brain and nervous system� This source of energy is used immediately�

There are good carbs, known as complex carbs, that provide sustained energy, and then there are bad carbs, known as simple carbs, that provide a spike in blood sugar� Simple carbs in most cases have little nutritional value and are very processed� Simple carbohydrates are made up of mainly fructose�

Week 1

Jasmine Skee Copyright 2015 ©14JASMINESKEE.COM

Week 1Week 1

Our body needs some cholesterol and fat to function well and produce hormones. Every cell membrane is a thin envelope of fat and 60% of our brain matter is made up of fat.

Fats, like proteins, are essential to building and maintaining the body’s structures such as efficient brain and nerve function, energy production and the lubrication of our joints.

When fat is broken down it creates fatty acids. Fatty acids are essential to the body for clearing the arteries of cholesterol (yes you read that right, fat gets rid of cholesterol build up). Fats tend to move oxygen around the body, which helps our cells and organs function properly.

Just like with proteins, when we eat fat our hypothalamus can send out a signal letting us know we are full.

Be aware of foods that have undergone the Hydrogenation process. This information is usually listed on the food label. Hydrogenation is when the fat is chemically changed to make the fat hard. This isn’t great for your arteries because the fat will stay in your arteries. Examples of foods that have usually gone through the Hydrogenation process include margarine, biscuits, cakes, frozen meals, fried foods and sweets.

Fats

The main use of Carbohydrates is that it provides the body with the energy it needs, especially for the brain and nervous system. This source of energy is used immediately.

There are good carbs, known as complex carbs, that provide sustained energy, and then there are bad carbs, known as simple carbs, that provide a spike in blood sugar. Simple carbs in most cases have little nutritional value and are very processed. Simple carbohydrates are made up of mainly fructose.

Carbohydrates

Fish

Seeds and seed oils

Avocado

Cheese

Safflower Oil

Coconut Oil

Flaxseed Oil

Olive Oil

Nuts

Sources of good fats include:

(e.g. Brazil, Raw,Pistachios)

Sources of good fats include:



Carbohydrates (continued)When our body can’t process all the carbohydrates it has consumed, it turns it into stored fat� Our hypothalamus cannot detect fructose� Fructose is found mostly in simple carbohydrates� This means you can eat as much fruc-tose as you want and your brain will never receive a signal to say the body has had enough food to eat (like it does with fat, proteins and complex carbohydrates)�

This means you can gorge on these foods and never feel full� Most low-fat products contain fructose� And even some carbohydrates like bread, pasta and grains are made up of some fructose�

Sources of complex carbohydrates include:

Foods that have high amounts of fructose in it are:

• Most fruits• Tomato concentrate• Dried fruits• Jam and quince• High-fructose corn syrup• Honey

• Table sugar • Low-fat products• Flavoured yogurts• Soft drinks• Most sauces• Fruit juice concentrate

Just like you, I was taught the more fruit the better� But now, at most I would have handful of berries a day in a smoothie�

Week 1

Jasmine Skee Copyright 2015 ©15JASMINESKEE.COM

When our body can’t process all the carbohydrates it has consumed, it turns it into stored fat.Our hypothalamus cannot detect fructose. Fructose is found mostly in simple carbohydrates. This means you can eat as much fructose as you want and you brain will never receive a signal to say the body has had enough food to eat (like it does with fat, proteins and complex carbohydrates).

This means you can gorge on these foods and never feel full. Most low-fat products contain fructose. And even some carbohydrates like bread, pasta and grains are made up of some fructose.

Foods that have high amounts of fructose in it are:

Just like you, I was taught the more fruit the better. But now, at most I would have handful of berries a day in a smoothie.

Most fruitsTomato concentrateDried fruitsJam and quinceHigh-fructose corn syrupHoney, fruit juice concentrate

Table sugar Low-fat productsFlavoured yogurtsSoft drinksMost sauces

Legumes Starchy vegetables

Week 1Week 1

Sources of complex carbohydrates include:

Whole grain breads Rolled oats



My advice is to just start reading the labels of packaged foods and get an idea of how much sugar you are putting in your body with every serving� This way you can make educated decisions with regards to what foods you are putting in your body�

Diet SodaI drank a lot of Diet Coke for a long time so I am not preaching here and saying don’t drink it� However, I have a rule now, and that is, “If I can’t spell the ingredients of my food and drinks then it’s not going in my body�” Simple, right?

Artificial sweeteners used in drinks like Diet Coke are linked to chronic disease, and they actually make you gain weight� One study published in the American Journal of Clinical Nutrition found that drinking diet drinks increases the risk of diabetes� There are plenty of studies that you can review that will also show you that artificial sweeteners increase sugar cravings, the risk of cancer and can actually make you store fat and gain weight due to the possibil-ity of your insulin levels increasing�

I also believe that because of the chemicals in diet soda, your body will hang onto fat in order to protect your organs from the harmful chemicals�

Alternative options to diet soda are sparkling water with lemon, lime or cucumber�

There are so many books you can purchase that will go into further detail as to what these energy sources do for our bodies but my recommendation is to just figure out how your body reacts to certain foods and figure out which foods it wants and doesn’t want� After years of starving my body of fats, I now have a diet that consists of a lot of fats, like avocados, eggs, cheese, meats (white and red, plus fish) and Greek yogurt� I know if I eat fat my body works better and I look better� I’ve also discovered my body doesn’t like sugar� Now, I’m not saying I no longer eat sugar, because I do, but now, I know that when I consume a lot of sugar, my body reacts in a negative way and I begin to feel sick� Sugar makes me tired, sick and I look older� While I am not saying avoid sugar all together, I do want you to be aware of what it does to your health and also understand that your body doesn’t register it when you are eating it�

For me, eating sugar doesn’t represent self-love� When my body is hungry and needs to eat it wants fats and pro-teins� When I am emotional and struggling to deal with my emotions, then I want sugar�

Week 1


how i accidentally became a size 8 - an 8 week program to end dieting

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