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    with Berni Dymet

    Berni Dymet shares his amazing yet verysimple journey to recovering his health.

    Top 3 Secretsfor Losing 25kg

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    my top 3 secretsto losing 25kgs

    by berni dymet

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    Published by Ark House Publishing© Berni Dymet1st edition - Published 2013

    Except where otherwise indicated in the text, the scriquotations contained herein are from the New Revised StaVersion Bible, copyright 1989, by the Division of ChrEducation of the National Council of the Churches of Chrthe U.S.A. Used by permission. All rights reserved.

    Cover design: Mariah Reilly, Sydney AustraliaWe gratefully acknowledge her creative contribution of the coverdesign of this book.

    Printed by: Creative Visions Print & Design, Warrawong, NSW, Au

    No part of this publication may be reproduced, stored in a retrieval system, ortransmitted in any form or by any means - electronic, mechanical, photocopying,recording, or otherwise - without prior written permission.

    Disclaimer

    Te purpose of this book is to share the journey of its author from bad healthto good health. Te author is not medically trained, nor does this book purportto contain or provide nutritional or medical advice. Any person intending toembark on a diet or weight loss program, should seek their own, independentmedical advice.

    For more information: www.arkhousepress.com/au/

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    CON EN S

    Introduction – A history of food and health 1

    Secret #1 – Stop eating white poison 11

    Secret # 2 – Ditch the low fat lie 21

    Secret #3 - Exercise 33

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    IN RODUC ION A H IS ORY OF FOODAND HEAL H

    As I set out to share with you part of my journey from obesity to good health, I know what you may be feeling. You may have a biof a guilt thing happening, because you knowthat you’re carrying a bunch of extra weightand you know that that’s because you put toomuch of the wrong food into your mouth and you don’t exercise.

    Am I right? And so you’re sitting theresquirming, feeling not just guilty but some- what hopeless, because you’ve tried every diunder the sun and nothing has worked.

    If you’re wondering how I know that – it’sbecause I’ve been there too. Here’s my darklittle secret:

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    All my life until a couple of years ago, I have

    struggled with my weight. As a child and as anadult. In fact, I have lost more than 20 kg at leaseven times in my life, and each time, other thathe last time, I’ve put it all back on again.

    I starved myself. I did low fat diets. I exercisuntil it wore my feet out. I tried everything – aeach time, I put the weight back on. And whatdrove me nuts about that was the fact that I aman incredibly self-disciplined, focussed, outcomoriented guy. When I set my mind to somethinI pretty much always achieve it, as evidenced bthe fact that I have lost over 20 kg more thanseven times in my life. Tat takes a lot of disci-pline and willpower and yet – I’m being com-pletely transparent with you here – each time Iput it back on again.

    Te question you have to ask yourself is why? Well, I’ll tell you why – it’s because I was alwhungry. And when you’re always hungry, you eSurely there had to be a reason for that. As thinturned out, there was and there is and it’s thatreason – the root cause of obesity – that we’re ing to talk about in this booklet.

    And to do that, we need to take a much broadperspective than our here-and-now, beginning

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    the 21st century reality. We need to look at this

    whole obesity epidemic in an historical contex What, if anything, has changed over time in terof our eating habits, and our health outcomes? Tat’s not an unreasonable question to ask,

    because it may give us a clue or two as to the

    cause of the skyrocketing increases in obesity its devastating health outcomes – heart diseasediabetes and some forms of cancer. Well, some things have changed. Tey’ve

    changed dramatically.

    According to David Gillespie, the author of tbookSweet Poison, in 1910, just over one in veUS adults was overweight and fewer than one ve of those was obese (so one in twenty-ve the whole population was obese). Just a centurlater, two out of every three adults is overweigand half of those people are now obese. So nowinstead of one in twenty-ve being obese, onethird of the whole population is obese. Tat’s a massive escalation in obesity – from

    in twenty-ve to one in three!! Writes Gillespie:

    … in just 100 years, the chances of a given USadult being overweight have gone from very

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    unlikely to highly probably and the trend is

    accelerating. If it continues, by 2036, a personwith a normal Body Mass Index will be asrare as an eight-leaf clover. And in Australiaour statistics are just as shocking.

    Tat’s a dramatic change. And remember, bacin the early part of the 20th century, there wasconcept of a low fat diet. Tere were no so-callehealthy margarines. People ate lard and drippinand bacon and eggs for breakfast. Yet back the very few were overweight or obese and yet tothe majority are.

    On the surface, that just doesn’t make sense.And here’s another fact.Did you know that heart disease was almost

    unknown back then? In fact it wasn’t until themid 1920’s that cardiology became a specialityNow to be sure, life expectancy has gone up in western societies. In the US before 1900, 75%of all Americans died before age 65. oday mothan 70% will live to be over 70. Tat comes from the eradication of many dis-

    eases like polio, typhoid and a bunch ofothers that used to kill people. And yet the deairony of all this is that heart disease – which w

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    virtually unheard of at the beginning of the 20

    century – is today the single greatest killer in t western world. It will kill 650,000 Americans year alone. (And again, here in Australia thingare pretty much the same). Tose facts beg the question – what’s changed

    And it confounds logic that more medicos arasking that same question. Some are, but most the medical community seems to be focussed otreating heart disease – something they’re do-ing quite well, because the death rate from headisease is falling – rather than asking how caneliminate heart disease altogether, since it is ona product of the 20th and 21st centuries. Te answer to what causes heart disease lies in

    the research of a naval physician, Dr Cleave, wcame up with theRule of wenty Years. Cleavemade a careful study of hospital records of thir world nations, mainly Africa, and was struck t virtually no single native came down with common diseases of Western cultures such as obesdiabetes and heart disease.

    Tose diseases weren’t merely less frequent; t were virtually non–existent. His research furthled him to conclude that the culprit was the

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    western diet which was high in rened carboh

    drates – sugar, white our and so on.Conducting further research, Cleave observethat about twenty years after a society introducrened carbohydrates to its way of life, diabeteand heart disease will simultaneously begin toappear. If you want to know more, Google –Cleave’sRule of wenty Years.

    Cleave found that the average inhabitant of thBritish Isles was consuming just 7 kg or 15 lb osugar in 1817. By 1955 that had grown to aroun50 kg or 110 lb, and today, Australians and Amcans are consuming upwards of 70 kg or 150 lbof sugar. And that doesn’t count the other renecarbs like chips, rice, our, bread, cakes and so Te medico’s will tell you quite simply that al

    those rened carbohydrates are turning our blostream into porridge. You may have heard theterm atherosclerosis – which literally means pridge of the arteries. And it’s killing us in drov Te thing that distinguishes the so-called wester

    diet from traditional diets is not the fat content. T

    Inuit in Alaska traditionally only ate meat and fa(consuming up to 90% of their calories from anior saturated fats) and yet, had zero heart disease.

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    my top 3 secrets for losing 25kgs

    Te thing thatdistinguishes the westerndiet is the high renedcarbohydrate content –and people, it’s killing u

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    Te thing that distinguishes the western diet is

    the high rened carbohydrate content – and people,it’s killing us.Let me prove the point to you about the in-

    crease in rened carbohydrate content.Question – how many times does the word

    ‘sugar’ appear in the Bible? I’ll tell you. Exactzero times, because sugar wasn’t known back t‘Sweet cane’ is mentioned three times, but as aexotic delicacy from a far off place:

    Of what use to me is frankincense that come from Sheba or sweet cane from a distant land?(Jeremiah 6:20)

    Te other sweet thing was honey – but you hato ght the bees for that, and it was a rare delicindeed. And nally fruit – but only in season aonly if you lived near the apple tree in questio

    In other words, sweet things were very rare.In fact, historically, that’s been true until suga

    went into mass production in the late 19th andearly 20th centuries to support, of all things thproduction of chocolate. Te rst can of fruit juice (which is effectively

    the poisonous sugar separated from it’s antido

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    bre) didn’t go on sale in Australia until the la

    1950’sSo if we want to track the cause of this rapidacceleration in western diseases, we need onlycorrelate the increase in consumption of renecarbohydrates, with the increase in cardiovascdisease.

    I provide you that historical background (dralargely from David Gillespie’s brilliant bookSweetPoison for this reason. Because as you read mytop three secrets for losing 25 kilograms, you mconsider the things that I have eliminated as being somewhat ‘extreme’.

    Berni, how can you possibly live like that? is thequestion that may well spring to mind. Well, if we consider our current consumption

    sugar and other rened carbohydrates to be nomal, then of course my choices will seem extre

    But if we look at our food consumption habiin an historical context, all of a sudden, the onthing that seems extreme is the way in which winsist on pumping sugar and white our and althose other processed, rened carbohydrates dour gullets.

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    SECRE #1 S OPEA IN G WHI E POISON

    Te day I came to the conclusion that myhigh consumption of sugar, like most of the reof the population, was killing me, I emptied mpantry of everything that contained sugar.

    Do you know what was left? Almost nothinHi. I’m Berni Dymet and I’m a reformed

    sugarholic. Having lost over 25 kg in weight many have asked me to tell them how I did it Tat’s what this booklet is all about.

    I’m excited because I am about to share mynumber one secret for losing 25 kg/55 lb andkeeping it off. Permanently! Te truly excitingthing is, it was relatively easy. It required a litle willpower in the beginning, but in maintenance mode, almost zero willpower.

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    As we saw earlier on, the consumption of suga

    societies like the one in which I live has skyrockover the last century. From 7 kg per annum backthe 1800’s to around 70 kg per annum today.

    And the crazy thing is that we think that’s norm What we today consider normal is, in an

    historical context, grossly abnormal. It’s our hconsumption of sugar and other rened carbohdrates that are very clearly at the heart (pardonthe pun) of so-called western diseases of obesicardio vascular disease – that’s heart attacks astroke – and diabetes.

    And the reason we’re looking at this topic isbecause God has given you and me this amazibody – complex, brilliant, exquisite. Whilst in 20th century we managed to wipe out many ofthe traditional diseases that killed us en masseincreasing life expectancy in most countries, walso managed to introduce new ones. And not in the western world.

    As the western diet has crept into countrieslike India, especially with its high consumptio

    of sweets, India is now the diabetes and heartdisease capital of the universe. I see it too as Itravel around Africa. Cleave’sRule of wenty Years

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    is alive and well – and people are dying needle

    because of it.But please, don’t just take my word for it.If you’re online go to You ube and watch the

    videoBitter ruth by UCSF Professor of Paedi-atrics, Dr Robert Lustig. He specialises in chil

    hood obesity. And what he makes very clearfrom his research and clinical practice, is that ithe high intake of rened carbohydrates that ardisabling and killing us oday in Australia, America, Canada and lot

    other countries, childhood obesity is a pandemFor the rst time in the last few centuries,if cur-rent trends in obesity continue, it’s likely that ourchildren’s life expectancy will be lower than our own. Tat’s a scary thought.

    So here’s my Secret Number 1 for losing thekg which I have lost and am now able to keep without ever having to think about it.

    I have, as completely as possible, removed bothsugar and rened carbohydrates (white our, peeledpotatoes, white rice and white pasta) from my diet.

    And I know that you might think I am crazy,but hear me out.

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    As I said, when I came to this conclusion, my w

    and I went through our pantry and we removedeverything that contained rened carbohydratesBBQ sauce – 42% Sugar by weight. Breakfa

    cereals – 35% sugar. Fruit juice (I thought that was healthy!!), cakes, chips, chocolates, cooki white bread, Tai sauces – pretty much anythingand everything that had been rened and pre-pared by someone else.

    I wish I’d taken a photo of our pantry after wcompleted that exercise, because let me tell yothere was almost nothing left.

    Meat in the freezer. Eggs in the fridge. Somecheese and vegetables and some fruit. It was vdemoralising. Really.

    And the rst week for me was hard not havinany sugar because we are addicted to the stuffused to kid myself that I wasn’t … but I was. D you know that researchers bred some rats without taste buds then put two clear uids into thecages – one was water with sugar, the other wa water with cocaine.

    Each rat chose the sugar and became addicteto the sugar solution, over the cocaine!

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    Te change in our diets was radical when we

    did this because just about every processed foohas sugar and our in it. It became a bit like oufriend Bill who is a celiac. He always has to cheverything before he eats it – and now, we’re tsame. I check the label, I ask the waiter and I wnot allow rened carbs to enter my mouth.

    I know … you think I’m nuts right.? Well, let me tell you what happened. Te weig

    just fell off me. Now I eat butter, cheese, eggs,bacon … all the high cholesterol things thattraditional medicine tells you is bad for you. I’going to talk more about that in the next chaptbecause my doctor is absolutely over the moon with the results of my blood lipid (fats) and sutests.

    I ate as much as I wanted, whenever I wantedand I lost 25 kg. Yes, I know, you think I’m craor lying or both. But here is what happened – athis is the key: Te moment I removed all thoserened carbohydrates I lost my appetite. I just wasn’t hungry that much anymore. And when

    you’re not hungry, you eat less. When you eat you lose weight. It’s not rocket science.

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    Oh, and by the way, the withdrawal from my

    sugar addiction lasted about a week and then i was ne. I no long crave or desire sugar, and srequires pretty much zero willpower to avoid ibecause the addiction is broken.

    And here’s the science behind it all. When yoeat rened carbohydrates with a high glycaemindex, your body digests them very quickly. Ininstant, your blood sugar spikes so now your bpumps masses of insulin into your blood streamto deal with the sugar because insulin is thestuff that processes blood sugar into energy anthe surplus into fat. A spike in your blood sugaproduces a very strong insulin response, and thinsulin does such a good job of mopping up yoblood sugar quickly and effectively, that now yblood sugar plummets.

    You’re left with a lower level of blood sugar What does that tell your body? – I’m hungry What’s your response? – I need to eat. And yoeat something that will give you a quick x. Aso your blood sugar is rapidly going up and do

    up and down; your insulin is pumping way tohigh, and there you have the beginnings of insuresistant, metabolic syndrome and diabetes.

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    Sugar, as things turn out, has a double whamm

    effect beyond the other rened carbohydrates.Because it’s 50% fructose and fructose is one the very few substances that your body can’t tuinto glucose – the energy source on which eveone of your 100 trillion cells rely.

    Instead, fructose is turned immediately into fSo not only does your blood triglyceride level up, but your nely tuned appetite control syste(which measures insulin levels created in respoto blood glucose levels) doesn’t detect the frucconsumption, so you’ll want to eat yet more, inorder to feel satised.

    It’s something that Robert Lustig talks a greadeal about in that You ube video –Bitter ruth.

    But … when you remove the rened carbohydrthat in turn eliminate the spikes in your blood sugmost of your hunger goes away. Tat’s the secret. Tat’s the reason I can eat whatever I want, whenever I want, because I now want less food and I want it less frequently. I can do that as long as Idon’t have rened carbohydrates. And my frie

    that, in a nutshell, is how I lost 25 kg. And forthe very rst time in my life ever, I’ve kept it o without having to try.

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    All I do is avoid rened carbohydrates. And

    I walk past those sweet muffins at the café righat eye level, that look and smell stunning, thereis not a single twinge of desire in my body tohave one, because I’ve broken the habit. I’ve bthrough the withdrawal and the desire is gone. What I’ve just told you may sound complete

    counter-intuitive. It did to me at rst. And plearemember I am not a doctor and I am not qualed to give you medical advice.

    But you know what I’ve noticed? ruth is al-most always counter-intuitive. God’s truth invably ies in the face of conventional wisdom.

    Here are three resources that I access frequento wrap my mind around the rights and wrongof diet. Te rst is in fact two books by lawyer and

    author David Gillespie who, like me, was grosoverweight and, given his gifted legal mind,applied his forensic investigation skills to theproblem of weight loss – something I have grebeneted from.

    His two books areSweet Poison andSweetPoison Quit Plan. You can buy them on Amazon’sKindle and Apple’s iBooks as well as in hard c

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    at your local bookstore. I highly recommend th

    both. Te second are those videos I told you about bProfessor of Paediatrics specialising in childhoobesity – Prof Robert Lustig. Just searchBitter

    ruth on You ube.

    And nally there is a great blog and website brilliant young doctor – Peter Attia calledtheeat-ingacademy.com

    All three are outstanding. And if you are a peson whose lifestyle and waistline and blood tearen’t what they should be, it’s time for you to wrap your mind around this stuff and do something about it.

    Remember my Secret Number 1 – get rid of the sugar and other rened carbohydrates in your diet.

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    SEC RE # 2 DI CH HE LOW FA LIE

    Yep – without any shadow of a doubt, thebest thing I ever did for my health was to givup sugar and other rened carbohydrates. Ofcourse, in this world you can’t give them upcompletely, but I drastically reduced the intak

    And as I said, when I did, not only did the weight come tumbling off without me ever

    having to starve myself or go hungry, but myblood lipid prole (that’s the readings of all yocholesterol and triglycerides; those things thattell you whether you’re at risk of heart diseaseand stroke) improved so dramatically over justcouple of months that it had my doctor askingme, ‘What have you done?’ He’d never seen sua dramatic improvement in blood tests in such short period of time.

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    My triglycerides dropped by two thirds, and my

    HDL (so called ‘good’ cholesterol went up by 50those two indicators in combination meant that mrisk of heart disease and stroke had just plummet

    For years my doctor had been telling me toreduce my cholesterol by going on a low fat di– limiting dairy products, no more than two ega week, the traditional thing that doctors tell yto do. For years I’d tried that and it just didn’t work. o the contrary, I continued to gain weigand I suffered from fatty liver disease, which cdevelop into some life threatening complicatio

    As it turns out, I wasn’t the only one facingthis dilemma – the dilemma of the low fat diet Te whole idea of low fat diets emanated from awed study undertaken by a man called AnceKeys back in 1939. He promoted the message

    that fat makes you fat based on research that hdid across twenty countries. Te research itself was ne. Te problem was that he chose theresults from just seven of those countries to ‘pthat increased fat consumption was making peple fat and causing heart disease.

    Had he reported the ndings of all twentycountries, he would not have been able to draw

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    that conclusion. In fact had he chosen seven di

    ferent countries, he would have proven exactlyopposite. But there’s a certain elegant simpliciabout the message that fat makes you fat. So bthe 1960’s and 1970’s the low fat diet was in fswing and is still being promoted today. Te only problem is that over that same time

    obesity rates have climbed dramatically. In other words, the low fat thing just isn’t working.And that my friend is something that I had

    proven in my life over and over again, with the yoyo effects of dieting. I lost over 20 kg seventimes in my life and each time stacked the weiback on again, despite the fact that I was watching my fat intake very carefully. I wondered wstill had a fatty liver (a precursor to cirrhosis acancer) and why I couldn’t keep the weight off

    So nally, having lost 25 kg the easy way by virtually eliminating processed and rened carhydrates from my diet (andnever going hungry whilst losing weight) I came uponSecret Number 2 – replacing those bad calories (the ones that kept

    causing my blood sugar to spike and then plummet,making me hungry all the time) with good calories.As things turn out, ‘a calorie ain’t a calorie’.

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    What we replace the carbohydrate calories wit

    really matters. Whilst Ancel Keys was promoting the low fat proach to dieting, there was another man, you m well have heard of him, called Robert Atkins. H was famous for the Atkins Diet – essentially promoting a diet low in rened carbohydrates,

    whilst atthe same time not limiting the fat intake. Please note,this is not a typo. You read it right ….whilst NOlimiting the fat intake.

    Now I’ve read the Keys study and I’ve read tAtkins approach and whilst I had always thougthat those Atkins people were complete nuttersI decided to give it a go. After all, low fat simpdidn’t work. My girth, my weight, my shortnesof breath, my critically dangerous blood lipid asugar readings and my high blood pressure pro

    vided me more than ample evidence of that!So I replaced the chips, cakes, bread rolls andmashed potatoes with three things. And this ismy Secret Number 2:

    1. Lots of vegetables – every colour and variety

    – cooked, raw, salads, stews. You name it anI’m into vegetables. Crazy as this may soundiscovered how absolutely delicious they a

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    2. Protein – lots of meat and sh of all kinds

    Well neither of those things is particularly cotroversial is it, but the third one is.3. Saturated and Monounsaturated Fat. Sat-

    urated fats – animal fats like butter, creamand bacon (all the stuff they’ve been tellin

    us for years are bad for us) and monoun-saturated fats like olive oil.No, not the fats they tell you are healthy – th

    polyunsaturated, factory produced ones basedon seed oils. Te latest research is telling us thatthose fats (yes, the ‘healthy’ polyunsaturated mgarines) are incredibly bad for us.

    I no longer restrict my fat intakeat all . In fact(hang in there I haven’t gone crazy) my high scontent cereal breakfast of fruit juice, tinned frand muesli (total sugar content around 45% by weight) has now been replaced by eggs fried ibutter, bacon, spinach, fried tomatoes and so on

    Why did I do that? As an experiment.Here was an alternate theory. Te low fat one

    that I’d believed in most of my life had simplyfailed to deliver. And as much as it was totallycounter-intuitive (that having so-called bad fatsmy diet would help me lose weight) I decided t

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    give it a spin. I thought: I will give it 3 months. I

    would not restrict my fat intake (other than avoing seed oils which are commonly called vegetoils and margarines) but would make sure that few rened carbohydrates passed my lips.

    Remember that green, red, yellow, purple,orange vegetables are all full of carbohydratesI still have plenty of carbohydrates in my diet.difference is that the carbohydrates are packaginside the bre, which makes them much slowto digest, avoiding spikes in my blood sugar, amy tummy-rumbling plummet in blood sugarthat follows. (Not to mention the amazing rangof cancer and disease ghting vita–nutrients anantioxidants that they deliver in abundance).

    So, what were the results?Firstly, I am now seriously addicted to vegeta

    bles! I’ve rediscovered vegetables like eggplanBrussels sprouts, cabbage, cauliower (whichmashed is a great substitute for mashed potatoIn fact, I’ve been watching myself; when I sitdown for dinner now, I instinctively go for the

    vegetables before the meat. Interesting.Secondly, the fat has not signicantly increasmy cholesterol readings. o the contrary. My b

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    I am now seriously

    addicted to vegetables!my top 3 secrets for losing 25kgs

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    cholesterol and triglycerides are low, and my g

    cholesterol (HDL) is high. It turns out there’sa reason for that, 85% of the cholesterol in ourbody is manufactured by us, mostly by our liveOur liver hates rened carbohydrates and it cametabolise 50% of the sugar (the fructose comnent) into glucose, which is what your body usfor energy. So you turn it into triglycerides – f

    Interestingly, most of the cholesterol we con-sume can’t be digested so it passes straight onthrough. Most of the cholesterol in our bodies produced by our liver so of the cholesterol in ybody, only 15% is from what you eat. Eat morecholesterol, and your liver reduces its productito compensate.

    So my doctor continued to rave about my blootests, which included a complete healing of the f

    liver condition that I’d carried around for years.And thirdly, I was never hungry. And that, foanyone who has spent years on starvation dietshave to tell you, is HUUUUGE! o this day I can eat basically as much as I

    want, and not put on weight. Te key is that I want a lot less, because I’m not that hungry. Inpractice, your body doesn’t really want too mu

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    fat anyway – although I’m liberal with the but

    on my Brussels sprouts. Now, my body has foua healthy equilibrium at a healthy weight withme ever having to count calories, go hungry orfeel deprived. And, as though that’s not evidenenough, let me say this yet again, my doctor isover the moon with my blood tests.

    If you’d told me at the beginning of my threemonth experiment that this would be the out-come, I’d have said you were nuts. In fact, I’d the articles by Atkins and others and thoughtthey were nuts, but out of despair I tried it asa last resort. I never feel stuffed full any moreafter a big night out, because I don’t eat all thorened carbohydrates. Remember, I don’t restrunrened carbohydrates, just the rened ones.And I’m never so hungry that I’m pecking on

    carbohydrates.Do I still get hungry sometimes between mea Yes I do.

    So I go for a handful of incredibly healthy nua piece of cheese, some left over protein, chick

    or whatever is in the refrigerator.I travelled overseas recently and packed mysuitcase. When I checked in at the airport they

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    weighed the bag and it was 24 kg. I couldn’t

    believe it! Lumping that suitcase around was h work; it was incredibly heavy. Certainly my wcouldn’t lift it.

    But that’s the weight I used to carry round on body. No wonder I was always tired. No wondemy joints were hurting. No wonder I didn’t wanexercise. I spent most of my adult life carrying incredibly heavy suitcase strapped to my body. look back on it now and think … unbelievable! When you think about this – as radical as thi

    approach might seem – in an historical contexit’s not radical at all. It’s simply winding the clback a century and a bit, to eat exactly the sortof foods that my grandparents were eating in tlate 1800’s and early 1900’s when heart diseasstroke, cancers and diabetes were as rare as he

    teeth. Back before Ancel Keys sold us the lie tfat makes you fat.I’m not your doctor and I’m not here to give

    medical advice. But because so many people hasked me, I’m just telling you what I did and h

    it worked.Let me nish up this chapter with an interestinfact that my editor, Joy Watkinson dug up for m

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    During and after World War II when most

    of Britain was on extreme rationing for sugarand our (in other words, rened carbohydrateamongst other things, they were mainly eat-ing fruit and vegetables. Te result? Obvious ofcourse! Te health of the population improveddramatically despite the stress of bombs beingdropped and loved ones killed and despite thestress of recovering from the Blitzkrieg.

    Needless to say that the general populationhealth declined as sugar and rened carbohydrbecame readily available.

    I rest my case.So, Secret Number 2 – lose the low fat lie tha

    you’ve been sold all your life. Eat saturated anmonounsaturated fats, whilst virtually eliminatrened carbohydrates.

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    SECRE #3 EXERCISE

    Right now it’s time for me to share with yomy Secret Number 3 in losing 25 kg. Now when I mention the word ‘exercise’ I can jushear a bunch of people start to groan.

    But I have some really, really good news fo you. You don’t have to become a marathonrunner to be t and healthy.

    I have a confession to make: I have never, evever enjoyed running. Every now and then yohear about some big tness event being organised and they call it ‘a fun run’! How dare theRunning is never fun, at least not for me.

    In fact, in my younger years I trained to bean officer in the Australian Army spendingfour years at the Royal Military College Dun

    33

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    troon, which is the Australian equivalent to the

    UK’s Sandhurst and America’s West Point.Now, I’m not overly tall nor am I overly shortbut my little legs just weren’t made for running We did a lot of it in the Army. Each year we hanine-mile battle prociency run to complete in boots and wearing our military gear, carrying orie. I lived in dread of that; it was like torture.

    And each year we had to pass the cross-counrun – eight kilometres in 42 minutes over hill adale. I always struggled.

    In fact in my nal year I failed that cross coutry twice, rst by 22 seconds and second by 12seconds and I came very close to being kickedof the college for failing the cross country run

    I wanted you to know that so that when youhear me talk about exercise, you don’t think thI’m one of those crazy people who runs mara-thons or who spends hours working out in thegym. For most of my life, I’ve hated exercise.

    Now I’ve been sharing with you my top threesecrets for losing 25 kg. First was to drastically remy intake of the rened carbohydrates that causeblood sugar to spike and then to plummet, makin you hungry again and causing you to gain weigh

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    People have said to me, ‘But Berni, don’t you

    all those sweet things?’ And my answer is, ‘Notall’. For 99% of the population, as David Gilles writes in his book,Te Sweet Poison Quit Plan, itrequires precisely zero willpower to avoid coca We don’t feel deprived. We don’t have to ghtimpulses to buy it and take it because we’re notaddicted to it. And once I’d broken my addictiosugar (it took about a week) I simply didn’t desit anymore and so I don’t have to exercise any wpower to avoid it. Tat was the rst thing.

    Second was to replace those bad habit foods whealthy foods – vegetables, meat and fats. Te ‘facomponent is counter-intuitive but the fats are aimportant component of a healthy diet. Tese dayI ravenously look forward to vegetable dishes i way that I never thought would be possible.

    Brussels sprouts sautéed in butter – absolutelyfantastic (especially with a bit of bacon thrown Oh, and for dessert, berries with cream. Hard

    beat that one!But right now, I’m going to talk to you about

    exercise, but not in the way that you think. Teprevailing wisdom is that in order to lose weigand get into shape, what you need to do is to

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    exercise. And by spending all those calories on

    exercising and restricting your calorie intake ycreate a calorie decit that causes you to draw your fat reserves to lose weight.

    Tat’s the theory. In fact the whole exercise andtness industry, which is worth billions of dollar year, relies on that theory. Problem is, it doesn’t wHow do I know? Because whilst the tness induis booming, people are getting fatter and fatter.

    As I have said, more than seven times in my I have lost over 20 kg and each time (except thlast time) I’ve put the weight back on again. Abody who has ever tried to lose weight will tel you that losing that much weight is a herculeaeffort. It’s huge! Tink about it. Each kilogram human body fat contains 7,700 calories of eneSo to lose just one kilogram you need to create

    net deciency between the energy you spend athe energy you consume, of 7,700 calories. Tat’s hard work! And so when I lost all that

    weight those many times before, I would set abcreating as much of a decit between my ener

    consumption and energy output as I could, toforce my body to burn the fat.At one stage I was walking 20 kilometres a d

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    and consuming only around 1,100 calories. In

    other words, I was starving myself. It took a lotime; it required a lot of work, over many monI had to go to bed ravenously hungry every nig

    Sure I would lose the weight, but then (whenI stopped the unsustainable levels of exercise) put it straight back on again!

    Bottom line: with all my life and blood sweat antears I have proven that exercising doesn’t help ylose weight in a way that will cause you to keep i Te reason for that is, if you are constantly hu

    gry that’s something you can’t sustain. You caght your appetite every day for the rest of yolife. When you spend calories by exercising, ybody wants to replace them by eating. Te moreenergy you expend, the more your appetite tell you to eat. It’s that simple.

    And if I’d bothered to read the research, that’exactly what I would have discovered. Study astudy proves that very fact.

    So, here’s my Secret Number 3: exercise doesn’t help you lose weight, because it increases your appetite.

    Tat’s what the research shows. If you are livion a diet high in processed and rened carbohy

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    drates you are actually breaking your nely tu

    appetite control mechanism. By applying SecrNumber 1 – drastically reducing those renedcarbohydrates in your diet – you allow your brliantly sophisticated appetite control feedbackloop to start working the way it’s meant to woSo now all of a sudden you’re going to eat lessbecause you’re forcing yourself to, but becausenaturally want to.

    Don’t believe me? ry it. Now all of a sudden exercise takes on an entirely

    different role in your healthy lifestyle . You’re nolonger beating your head up against a brick waby trying to exercise to lose weight – which, thstudies tell us simply doesn’t work – you’re excising to be healthy.

    Do you know that the biggest single indicatoof impending heart attack, statistically? It’s nohigh cholesterol. It’s not high blood pressure. Inot being overweight. It’s a lack of exercise.

    But when you’re carrying all that weight, youdon’t want to exercise. Believe you me, I know

    used to sit there on the couch having consumehigh carbohydrate snack, like a packet of potat

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    chips, and feel so tired and lethargic I couldn’t

    out the door.But once I’d lost the weight by doing what I’vebeen talking about, modifying my diet to get it bto what my body needed, I discovered I had so menergy, that Ineeded to exercise. Tat’s right!

    So these days I walk rather briskly for about kilometres most days. It takes me about an houAnd if for some reason a couple of days go by without me being able to get out there and go a walk, I start getting really twitchy. I just haveget out there and exercise. Sometimes I run forpart of it but only because I have excess energto burn and I feel like it. I never take a watch. never time myself. I don’t make it a competitio

    I just get out there for a brisk walk and enjoymyself. I do it because I feel like it, not becaushave to. I am not training for a marathon; I’m jgetting my body to be mobile. Walking may not be your thing. You might

    enjoy bike riding, or swimming, or playing basball, or going to the gym. We’re all different. B

    once the weight has started to come off you, trme, your body is going to want to exercise.It’s as natural as night follows day.

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    Let me ask you something; is that good news

    what? You and I have been given this incredibly aming body by God. He handcrafted you and me our mother’s womb; He laid down every stranDNA to make us who we are. And the momenthis western diet gets dumped on us – the zzydrinks full of sugar, the white bread, white ousugar-laden cereals, juices and sauces – we brethe nely tuned appetite control system that Gdesigned and gave us. Tat’s what we do; we break it. And what I’m

    about in this booklet is helping you to wake up what’s going on. Again, here are some of the gresources that you can read. Please read themcritically, make up your own mind. Accept orreject what I’ve said and what others say by th

    ing it through critically.David Gillespie’s books:Sweet Poison,Sweet Poison Quit Plan,Big Fat Liesand oxic Oil.

    Dr David Attia’s brilliant website –eatingacademy.com(especially the series of 10

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    posts called“Te Straight Dope on Cholesterol” ).

    Dr Robert Atkins’ books:Dr Atkins’ New Diet RevolutionTe Age-Defying Diet RevolutionProfessor Robert Lustig’s You ube Video –

    Bitter ruth.

    May God bless you as you take hold of your your eating habits and get your body – the onlone that you’ll ever have – back into the healthcondition God meant for it to be.

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    ABOU HE AU HOR

    Berni Dymet is a contemporary Christiancommunicator with a passion for sharing the GoodNews of Jesus right into the middle of life. He comes

    from the perspective that this Christianity thing - it isn’t just a faith that lives in our heads or even our hearts,but that it actually works right here in the middle of ourlives.

    Christianity actually works when we dare to accep Jesus Christ into our lives!! Not just as Saviour, butas Lord.

    Millions of people around the globe tune into Bernradio programs each week. Te Lord has given him aspecial gift for sharing the Gospel in a truly practica way. In a way that really connects into the hearts an

    lives of real people in real places, transforming theirlives. Tat’s what the ministry of Christianityworks isall about. Leading people into a dynamic relationshi with Jesus Christ.

    But Berni’s passion, his enthusiasm and his insighinto the day to day realities of life are simply tools iGod’s hands. Te real change agent is God Himself.

    And to Him - and Him alone - be all the glory.

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    Christianityworks

    Australia:PO Box 1729 BONDI JUNC ION NSW 1355p: 1300 722 415

    United Kingdom:PO Box 201 CHESSING ON K 9 1RH

    p: 0800 078 6565India:PO Box 1602 SECUNDERABAD - 500 003Andhra Pradeshp: 91-9866239170e: [email protected]

    w: christianityworks.come: [email protected]

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    Top 3 Secretsfor Losing 25kgWe live in a world that’s ge ng fa er bythe minute. Well, not the world so much,as the people. The so–called Western dietis cu ng the average lifespan short by 12years through heart disease, diabetes andstroke. It’s called metabolic syndrome.

    Berni has struggled with his weight almostall his life, but having lost 25kgs is nowliving a healthy lifestyle. In this booklet heshares what he’s learned.

    berni dymet