The BodyComp Breakthough Diet
The most dangerous thing we do every day is pick up our forks.
The content of our eating—of our daily diet—is the single most important factor in changing our “normal.” Putting poor fuel in our bodies is the #1 cause of illness today. We cannot exercise our way out of a bad diet. Getting our diet right and sustaining it for the rest of our lives is the irreplaceable factor in building body composition and a healthy, high-quality life. Only a small fraction of Americans eat a diet that is health sustaining, and not health destructive. One consequence is excess bodyfat weight.
The Cruxpoint BodyComp Breakthrough Diet is focused on achieving a healthy body composition that can be maintained for life. Those of us who want to lose weight are not really seeking weight loss. We want a body that is leaner, shapelier, stronger, more attractive, and healthier. The Cruxpoint diet is a way to achieve that goal, and sustain it for life. The Cruxpoint BodyComp Breakthrough diet provides the very best food possible, while eliminating problematic, health-destructive, obesogenic foods. (Obesogenic means causing weight gain and obesity.)
What is the BodyComp Breakthrough Diet for?
- Reset your hormones to proper levels and functioning, especially insulin, ghrelin, leptin, and Peptide YY
- Reset your metabolism towards burning fats for fuel
- Halt new fat storage
- Stimulate the burning of stored fat
- Reduce systemic inflammation in your body
- Conquer your cravings and addictions, and restore honest hunger
Above all, the BodyComp Breakthrough Diet gives you a chance to experience a new normal: health, energy, spirit, vitality, and a more attractive body composition. The Breakthrough Diet allows the natural healing ability of your body to take over and put things right.
- Lose the excess bodyfat weight and keep it off for the rest of your life
- Achieve your desired body composition: leaner, stronger, more shapely, more attractive, and healthier—and keep it
- Leave many aggravating symptoms behind: bloat, fatigue, headaches, constipation, brain fog, heartburn, joint pain, diarrhea, and more
- Dramatically lower your risk of serious diseases, including heart disease, cancers, autoimmune diseases, diabetes, and more
- Improve your overall quality of life
The Cruxpoint BodyComp Breakthrough Diet
The BodyComp Breakthrough Diet is life changing. The changes in health, energy, and quality of life come quickly and are dramatic. Weight loss begins quickly and continues steadily. Here are several alerts:
- Most people are eating a diet high in refined carbohydrates, sugars, starches, commercial seed oils, packaged and processed foods, and convenience foods. If you are seriously overweight or obese, you are almost certainly one of them. Making the switch off of these types of calories may not be easy, so you need to hang in there, especially through the first 2-4 weeks. You most likely will go through a period of withdrawal.
- Most people have a carbohydrate-burning metabolism, and therefore experience constant hunger and cravings as blood sugar rises and crashes. Again, the switch during the first 2-4 weeks may not be easy. The goal of switching your metabolism away from fast-burning carbohydrates as its primary energy source to slower burning fats, proteins, and high-fiber, high-nutrient, low-calorie carbohydrates may not be pleasant. You may experience energy drops, fog, and some forms of discomfort as you move through this transition. This is uncomfortable, but normal.
- Seek to take at least 60% of your calories in the form of high-quality fats, and approximately 20% or less in high-nutrient, lower-calorie carbs and fruits, and 20% or less in high-quality animal proteins. It is counter-intuitive, but moving to a much higher fat diet is movement toward health and a lean body. Regarding plant foods, pay attention to eating the ones that are especially high in micro-nutrients and phytonutrients. If in doubt about fats, read Dr. Mark Hyman’s book (Eat Fat, Get Thin) and/or Dr Joseph Mercola’s book (Fat For Fuel) Mercola’s book is a more difficult read after you get past the initial chapters.
The BodyComp Breakthrough Diet requires buying and preparing whole foods. There’s no way around this, so those who have little experience with cooking or little desire to cook will have much more to learn and do.
All right then, here we go.
Eat only whole and real foods.
Eat whole foods and real foods: unprocessed meats, seafoods, vegetables, fruits, and high-quality fats.
Eliminate the following:
- All added sugars and all sugar substitutes (including agave, maple syrup, honey, synthetic sugars, Stevia, etc.)
- All refined carbohydrates
- All industrial-produced seed and grain oils
- Virtually all (chemical-laced) packaged and prepared foods; they usually include additives such as carrageenan, MSG, sulfites, nitrites, food colorings, and much more
Yes, this means buying, preparing, and consuming whole foods. You will have a much easier time of getting a good result during the first several months if you dramatically reduce your restaurant eating. It is near-impossible to know or control what goes into your food in a restaurant. (McDonald’s French fries have 19 ingredients, including additives such as an anti-foaming agent called dimehtylpolysiloxane. What?) Some restaurants will be very accommodating, but you’ll have to find out which ones.
Choose clean and organic.
If you’re willing, buy and consume organic vegetables and fruits. Be religious about only consuming “clean” and organic meats, eggs, fats, and oils. See the sections below to understand what we mean by the word “clean.”
Comments about animal foods:
Choose carefully. You can afford to spend more, so spend it on your animal products, meats, and fish. Buy meats, fats, butter, and eggs from animals that are grass-fed, organic, hormone-free, antibiotic-free, and pastured. Only consume uncured meats, with no added sugars. Great choices:
- Pheasant, quail, and other game birds
- All organ meats (except brains) from all animals
- Eggs (duck, chicken, goose)**
Notice that milk products are missing from this list. (See below)
*Most bacon and ham are cured with nitrites. If you select bacon and ham labeled uncured, no nitrites added, and Paleo-approved, you’ll avoid added sugars and nitrite-based curing processes.
**Some people are sensitive/reactive to eggs. If after 14-21 days you are not feeling significantly better (energy, quality of rest, general well-being, fewer aggravating symptoms, etc.), or are feeling worse, remove eggs from your diet and continue on the BodyComp Breakthrough Diet.
Comments about fish and seafoods:
Good rule of thumb: Buy and use wild-caught only. Much salmon and almost all tilapia, trout, catfish, and swai are farm-raised, and are fed manufactured chow pellets. Most of the shrimp, scallops, oysters are farm-raised, but get their food directly through siphoning and filtering the waters in which they are raised. In general, avoid the farm-raised seafood unless you research the source to make sure it’s a clean one. Even at that, farm-raised seafood is not as beneficial to the balance between Omega-6 and Omega-3 essential fatty acids when compared to wild-caught fish.
In general, the higher up the food chain the ocean fish is, the higher the concentrations of mercury, dioxin, PCBs, and other contaminants. Do a little research. Virtually all ocean and fresh-water fish are excellent food sources so long as you avoid such contamination. Oil-rich and omega-3-rich fish are especially good, and are high in vitamin-D. Similarly, the shellfish are excellent foods so long as you avoid contamination: Crab, crawfish, shrimp, clams, lobster, scallops, oysters. (Caution: Some people are sensitive to shellfish. If you are, do not consume it.)
Comments about vegetable foods:
Load your diet with abundant, fresh vegetables. Virtually all vegetables are good food sources. Dark green and dark colored leafy vegetables are particularly rich in the micro-nutrients and phyto-nutrients necessary for optimal health. Keep the high-glycemic, starchy vegetables to a minimum or eliminate them entirely. This list below is not exhaustive:
- Green, leafy vegetables of all kinds: chard, collard greens, kale, beet greens, carrot greens, mizuna greens, spinach, pea shoots, turnip greens, etc.
- Brussels sprouts
- Lettuce of all kinds
- Radishes of all kinds
- Broccoli of all kinds
- Zucchini, yellow squash, summer squashes
- Bok choy
- Cabbage of all kinds
- Peppers of all kinds
- Parsley, cilantro, and all other fresh and dried herbs
- Shallots, leeks, garlic, and onions of all kinds
- Green beans (eaten young in the pod), snap peas, sugar peas, green peas
The vegetables below are starchy. Americans over-consume starches, especially potatoes. Carrots, beets, yams are also high in starch, but are very nutrient-rich foods. Nevertheless, avoid them during the first few months. Once insulin is restored to normal function, resume high-glycemic starchy vegetables but in very small amounts only.
- Sweet potatoes and yams
- Winter/hard squash of all kinds
Consume mostly low-glycemic deep-colored vegetables. Weight loss will proceed much faster if you avoid the starches. Also, if you’re willing, you can avoid tomatoes and onions during the first few months.
Comments about oils & fats:
- Many people do not get enough fat in their diets
- More than 90% of people do not get enough of the right kinds of fats in their diets
- Most people are eating far too much of the wrong kinds of fats
- Sufficient amounts of right-kind fats are essential to optimal health
- Taking 60% or more of calories from fats is a good target
Completely eliminate all the commonly used seed and grain oils. The most common ones are corn, soy, safflower, cottonseed, peanut, canola (rapeseed) and sunflower. They are too high in Omega-6 fatty acids, and put Omega-6 and Omega-3 acids out of balance, contributing to cellular and systemic inflammation. Bad news. (Very high quality canola oil and sesame oil are somewhat exceptions, and can be used in small amounts. Personally, I tend to avoid them, using them rarely.)
Most nut oils (such as walnut), grain oils, and seed oils, including sesame and flax, (1) tend to be unstable and oxidize easily, and (2) are produced in industrial fashion with very high heat and chemicals, resulting in a degraded product. The last thing you want to put in your body is oxidized fat. Oxidized fats are a primary source of destructive free radicals in our bodies. Raw nuts that are fresh, not rancid, are good sources of high-quality fats. Nut oils should be “fresh,” and used quickly, not stored on shelves for a long time.
Eliminate all trans-fats, which are hydrogenated oils, such as Crisco. Use only extra virgin coconut oil, palm kernel oil, grass-fed butter (Kerrygold for example), or organic butter, or grass-fed organic non-hydrogenated lard or tallow* for cooking. These oils tolerate heat well, and do not transform into degraded fats.
Use extra virgin olive oil and extra virgin avocado oil on foods and salads, but do not cook with high heat when using olive oil (use low to moderate heat). High heat ruins some of its wonderful properties. Avocado oil tolerates high heat. MCT oil is a good addition to salads, but should not be used for cooking.
*It’s very hard to find non-hydrogenated lard or tallow, and what you find tends to be expensive. Hydrogenation transforms lard and tallow into a trans-fat. Bad news. Avoid. There are some very good new products at stores such as Whole Foods. Again, they tend to be expensive.
Comments about nuts (and seeds):
Nuts (for now, skip peanuts which are a legume) are good, healthy foods. However, four things to guard against. One, the oils in nuts and seeds are unstable and become rancid very fast. Many nuts of certain varieties sold commercially contain rancid oils. Bad news. Free radicals. Highly oxidizing and inflammatory. Learn to tell whether nuts are rancid by smell and taste. Avoid rancid nuts entirely. Rancid oils are one of the very worst foods you can consume.
Two, many people are sensitive to some of the nuts. Migraines, sensitivity reactions, allergies, and GI tract upset are common. So pay attention to what your body tells you. Three, nuts and seeds contain phytic acid, so use in moderation. (See the section on grains and legumes regarding phytic acid.) Four, nuts can be addictive and cause over-snacking.
- Chia seeds
- Brazil nuts
- Pine nuts
- Pumpkin and squash seeds
- Sunflower seeds
- Macadamia nuts
Comments about dairy products:
There are at least four significant problems with dairy products.
One, milk—all by itself—has a strong hormone-like weight-gaining effect. And almost all commercial milk has extra hormones from the treatment of cows with hormones to increase milk production. Cow milk hormone is—in general—great for calves, but not so good for humans.
Two, many people do not tolerate milk proteins and milk solids well—or at all. The health results are not good: acne, bloat, constipation, reflux, GI-tract upset, as well as more severe disease patterns such as colitis, diverticulitis, cancers, some auto-immune diseases, heart disease, etc.
Three, many people do not tolerate milk sugar (lactose), causing a host of similar problems.
Last, homogenization and pasteurization affect the quality of the milk adversely.
Eliminating all dairy products is the only way to determine your tolerance or intolerance. For these reasons you may decide to eliminate all dairy, with the exception of clarified butter, while you sort it out. (Clarifying butter removes the milk solids and milk sugars. Easy to do at home, using high quality grass-fed and/or organic butter.)
Comments about fruits:
Avoid all fruit juices and all dried fruits, which are highly sugar-concentrated. Eat fresh, whole fruit—don’t drink it. Virtually all juices are sugar bombs. Highly ripened fruits lose their vitamin C, and are loaded with fructose. Fruits are better eaten with or after other foods, to lessen the glycemic hit and insulin response.
Modern fruits have been bred to be big, juicy, and super-sweet. Lots of sugar in the form of fructose. That’s something of a problem. On the other hand, fruits are loaded with healthy micro-nutrients and phytonutrients, and that’s a blessing. So eating fruit is a mixed bag and requires some judgment and restraint. Throwing a bunch of fully ripened fruits into a blender creates a sugar bomb, and juicing those fruits creates a mega-sugar bomb. Many fruits, as eaten, contain very high sugar content; juicing only adds to that problem.
Overall, the best fruits are berry fruits: blackberry, boysenberry, cranberry, raspberry, blueberry, strawberry, loganberry, lingonberry, gooseberry, etc.
Regarding other lower sugar fruits:
- Bananas and plantains (ONLY if you eat them on the green side)
- Other lower sugar fruits: kumquat, grapefruit, lemon, lime, mandarin orange, orange, tangelo
Avoid or use sparingly the fruits that tend to be very high in sugar: grapes, ripe bananas, mangos, papayas, passion fruit, pineapples for example.
Comments about grains and legumes:
Grains and legumes are problematic for multiple reasons. Both contain lectins and phytic acid. Some lectins—as they have evolved in these foods—are toxic or highly inflammatory. Phytic acids bind with essential minerals, flushing them out as waste and reducing the body’s ability to absorb them as nutrients. Wheat is especially bad news because of its particular type of lectin/protein (gluten that carries the gliadin molecule) that provokes an inflammatory reaction. For many people, modern wheat is the most inflammatory food they can eat.
The worst form of grain is flour, which converts the grain to a fast burning carbohydrate; and yes, the whole-grain flours are problematic. As to legumes, pretty much the same issues as with grains. The exception is legumes in the “green pod” form, such as green beans, snap peas, snow peas, and sugar peas, where you are consuming more of a green pod than a ripened legume seed (such as hard bean, lentil, or pea). So, at least during the first few months, eliminate all grains and legumes—except those in the green pod form).
Comments about condiments and packaged foods & drinks:
Whatever you buy and use should not contain fructose (HFCS) or other added sugars, refined carbohydrates, wheat/grains/corn/rice, MSG, soy, sugar substitutes, stabilizers, preservatives, and other unrecognizable chemicals. You will have to look closely or you will get fooled. If you’ve never heard of an ingredient on a label, don’t know what it is, and can’t pronounce it…don’t buy it or eat it. These criteria eliminate about 95% of condiments and prepared and packaged foods sold in grocery stores. Same comment regarding food dyes.
Comments about fermented vegetables:
Fermented vegetable foods are excellent contributors to gut health. Your gut flora (gut bacteria) is the most important part of your entire immune system. Think of fermented foods as pro-biotic foods: Very helpful to your digestive and immune systems. The most common sources of fermented vegetables are fermented sauerkraut, fermented-style pickles, kim chi, and such. The various “whole food” stores have many new fermented vegetable products that are worth trying. Most are expensive. Look around and see what you can find. You are looking for the fermented type, not the ones made in a canning process with vinegar.
Comments about non-alcoholic beverages:
Fortunately coffee and tea are healthy foods, and seem to be loaded with anti-oxidant properties. But they should be taken without sugar, milk, dairy creamers, or sugar substitutes. Herb teas are great, and there are so many good choices today. Read the label.
Virtually all the common beverages, such as soda drinks, energy drinks, bottled teas, hot chocolate, juices, juice drinks, are off-limits. Fruit juices are sugar bombs. Vegetable smoothies are pretty good, but most of the healthy appearing juices and drinks on the shelves in Whole Foods and similar stores are sugar-loaded beverages or have all the fiber stripped out. Read the labels and choose carefully. The short-story is—as boring as it may be—load up on di-hydrogen oxide (H2O: plain old water). The cleaner the water, the better. While it’s not necessary to avoid carbonated beverages such as club soda and mineral waters, why put gas in your GI tract where it can cause reflux and bloat?
Comments about alcoholic beverages:
Twenty-one to forty-five days with no alcohol whatsoever is a good way to test its effects on the quality of your life. The effect on your overall health is less settled, with quite a bit of conflicting research. Two of the worst effects of alcohol are it’s harmful to your liver and it tends to layer fat on your abdomen. There’s a reason you feel hung over when you consume “too much” alcohol. It’s a mycotoxin (meaning it’s a poison), and you’ve poisoned yourself. That’s the simple truth of the matter. However, very good research supports the moderate use of alcoholic beverages, so eliminating them for a short time is not forever.
Comments about desserts:
The issue of the sweet tooth and desserts: Since virtually any dessert is going to contain sugar, milk, flour, refined carbohydrate, or such, it’s easiest to just forgo completely than to struggle to make something work. Whole fresh fruit is fine. Or have a square of very dark chocolate (85% or higher cocoa). Once you are well underway with your program and diet, there are some ways to satisfy the desire for desserts.
Staying the course
The life you want is just ahead.