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introduction

to increased fat oxidation during exercise, increased resting energy

expenditure, and a lower risk of various types of cancer. Green tea is

a particularly rich source of catechins, which are believed to protect

against metabolic diseases. Brewing green tea does destroy some of its

healthful catechins, so another good option is to use tea crystals (I like

Pique tea crystals, which use cold-brew crystallization to increase the

catechin content).

Herbal teas are infusions of herbs, spices, or other plant matter in hot

water. These are not true teas since they do not contain tea leaves. Never-

theless, they make excellent drinks without added sugars.

BOne BrOth

Virtually every culture’s culinary traditions include nutritious and deli-

cious bone broth—bones simmered with vegetables, herbs, and spices for

flavoring. The long simmering time (four to forty-eight hours) releases

most of the bones’ minerals, gelatin, and nutrients. The addition of a

small amount of vinegar during cooking helps leach some of the stored

minerals. Bone broths are very high in amino acids such as proline, argi-

nine, and glycine, as well as minerals such as calcium, magnesium, and

phosphorus.

Step 2: Reduce your consumption of refined grains

Refined grains such as white flour stimulate insulin to a greater degree

than virtually any other food. If you reduce your consumption of flour

and refined grains, you will substantially improve your weight-loss

potential. White flour, being nutritionally bankrupt, can be safely

reduced or even eliminated from your diet. Enriched white flours have

had all their nutrients stripped out during processing and added back

later for a veneer of healthiness.

Whole wheat and whole-grain grains and flours are a minimal

improvement over white flour because they contain more vitamins and

fiber, which help protect against insulin spikes. However, whole-grain