While I definitely agree with a lot of what he's saying, I have problems with a few things in that list:
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ENJOY
Three meals/day and eat only until you feel full.
At least two to four table spoons of Extra Virgin Olive Oil (EVOO) daily.
One small handful of tree nuts (walnuts/almonds/hazelnuts/macadamias) daily.
Aim for at least five to seven portions of fibrous vegetables and low sugar fruits a day. We suggest one or two pieces of low sugar fruits and at least five vegetables a day.
Vegetables should be included in at least two meals daily
Oily fish at least three times a week.
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EVOO - 2-4 TBSP daily. Nothing wrong with cooking with it, but even then, I can't imagine getting 2-4 TBSP of it in my diet every single day, since 2 TBSP is usually the amount used in a recipe with 4 servings. Not sure where else I'd use it, considering that I can't stand oil and vinegar dressing on salad, and I'm certainly not going to chug EVOO just to get in the "required" amount.
Nuts - that's fine for most people (unless they're allergic), but they're a trigger for me. One handful inevitably leads to scarfing down the entire container.
5-7 servings of fibrous veggies and low sugar fruit - I can handle the fruit - I still eat some berries. But fibrous veggies tend to do a real number on my gut, unless I eat very limited amounts. I can handle
maybe 3 servings a day without a problem.
Oily fish 3 times a week - Assuming you're ignoring warnings about limiting fish consumption because of the mercury content, getting really good fresh fish is difficult unless you live very near a coast. Otherwise, you're limited to frozen and canned... Three times weekly? Um... maybe work up to that much.
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From week three you can introduce a square of dark chocolate like I have with my morning coffee. We encourage greater than 85% as it has the least amount of added sugar.
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What's wrong with baking chocolate? That's 100% chocolate, hard core chocolate, no sugar added at all. Besides, even the small amount of sugar in the 85% chocolate would be enough to trigger some of us to fall face down into a vat of sugars.
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DON’T FEAR SATURATED FAT
As long as you’re using extra virgin olive oil then there is no harm from consuming foods such as butter, coconut oil and cheese and yoghurt. In fact the latest research suggests full fat dairy may actually be protective against heart disease and an early death.
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So which is it? You need the EVOO to protect you from harm from sat fat? Or sat fat from full fat dairy is protective in and of itself?
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RED MEAT
The World Cancer Research Fund recommends a maximum weekly limit of 500g/week of red meat and if possible eat less of the processed forms. Beyond that there are concerns that its consumption could increase the risk of colon cancer. Although this still remains a controversial area we also advise to stick within these limits as we don’t want red meat replacing all the positive health benefits from the foods that form the base of the Poippi Diet. Preferably opt for grass fed meat. That still means you can enjoy a weekend fry up with a couple of rashers of bacon or sausages and some bolognese courgetti and a juicy 8 0z steak or a lamb curry during the week. If you’re vegetarian can you follow the Pioppi Diet too. The key is to avoid sugar and other refined carbohydrates, industrial seed oils and ensure you’re getting in the daily extra virgin olive oil and a handful of nuts.
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I find that I feel much better on red meat than fish or poultry - preferably BEEF, not that wild about pork, and lamb is too outrageously expensive to even consider (not referring to any processed meat either). I could limit myself to 500 g of red meat weekly, but that would mean eating far more poultry.
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MOVE
Do not sit for more than 45 minutes at a time – take two minute mini movement breaks. Walk for at least 30 minutes five days a week – make sure it’s a brisk one. Spend as much time as possible outdoors in and around nature (e.g parks, forests) Take the stairs wherever possible. Increase your movement by parking further away from the entrance to the shopping centre/office etc.
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On days when I work 8 hours, I regularly put in at least 15,000 steps. I'm on my feet the entire time (except for a maximum total of 35 minutes when I get to sit during breaks). Today I only put in 12,000 steps, but that was because I was only scheduled for 5 hours. I think I have this part down pat - not that I've seen it do any good at all for losing weight.