High-Protein, Low-Carb Meals for Optimal Weight Loss and Energy ~ Especially for Older/Petite Women

My Recent  Higher-Protein, Low-Carb/Hypercarnivore Meals

Here is a look at some recent meals.  This is a part 2 of my last post discussing eating higher protein than fat as a low-carb, hypercarnivore over fifty female.

Meal prep through the week is super easy if you can spend a little time during the weekend roasting a whole chicken and/or a beef roast, or perhaps some meatloaf as shown below, or grilling up an entire pack of chicken breasts/tenders, or steak.

I personally enjoyed all of what we prepared without reheating, but if you prefer,  cover and place in a counter top oven on a lower heat for 15-20 minutes, until the chicken/meat reaches the desired temperature.  If you have skin-on chicken breast, reheat uncovered to retain the nice crispy skin.

Below is a whole chicken plus two separate split chicken breasts roasted on a recent Sunday ~ both purchased for great prices as seen in the related shopping haul video below.  This lasted the entire work week.  It certainly made it easy for me to grab what I wanted ~ the leaner chicken at one meal, plus some meatloaf as needed later, while Don could grab what he preferred ~ some meatloaf at one meal, and the fattier chuck roast at our second meal.

The chicken came out fantastic.  I seasoned w/ salt, Real Salt, and a little bit of
a barbecue seasoning, then put some tallow that rose to the top of a previously
slow-roasted beef underneath the skin in a couple areas.  I also added a little bone
broth to the pan.  Roast at 450º for about 15 minutes, then turn low, and roast at
anywhere between 175-250º, depending on your timing, and your oven.

As I have had a few different health issues on and off for much of my life, I've developed a sort of mental triage as to what is a priority for me ~ whether it is logical, or not, as it's a 'mental' thing.

It pretty much goes like this:

  • Maintaining blood sugar stability, especially referring to feeling 'right' in my brain, and avoiding low-blood sugar dips, dizzy spells, and mini seizures ~ I used to have a sensation of blood/liquid dripping down my brain when having a low-blood sugar spell.
  • Maintaining appropriate flow of the pipes, avoiding lower belly bloating and abdominal distention discomforts ~ on and off constipation and a regular irregularity being such a long-term source of discomfort.
  • Vision and eye health + hair health ~ keeping it on my head, rather than falling off in clumps every time I run my fingers through, which was happening while plant-based, but has also happened a little even more recently while increasing fat, and decreasing protein.
  • Healthy weight/body composition ~ it's a desire, but the discomforts mentioned above tended to take precedence.
Because I've been so driven to 'have my (food/energy) needs met', I began to consider fat my fuel to replace deriving energy from carbs, something that is highlighted in ketogenic diet circles.  What I am referring to is less of about the science of burning ketones, and more about my own internal thought patterns, which, as one with history of such drastic reactions to blood sugar swings, is more fear-based.  As in, "Better make sure I never run out of fuel, or bad things happen to my brain."

I'm deeply introspective, so this is a process that is occurring at a deeper, subconscious level that I thankfully have the wherewithal to consciously recognize.

Why is that so important?

To make the best choices possible based on appropriately receiving and interpreting the instinctual and intuitive needs of my body, rather than choosing out of fear ~ to avoid a discomfort ~ or because of old beliefs and/or programming about what I think/believe is healthy.  We have to get to a healthy base-line before we can really begin to flow with a trust your true nature approach, which is very liberating.

Once I had the chicken and meatloaf prepared, I could have chicken at one meal, meatloaf at the next.  I filled in as needed with either yogurt, cottage cheese, and/or eggs.

This slow-roasted chicken, also shown above, came out super moist and tender.

Eggnog, usually made w/ 2 eggs, and 12 oz. milk, to which I sometimes may add
a splash of heavy cream (~ 1 tbsp.) and 1-2 oz. leftover coffee, as shown here.  Occasionally, if I want
extra staying power, I do also add 1 tbsp. coconut oil, which makes a big difference, however,
I don't regularly consume any type of oil anymore, incl. olive oil.  I prefer the
animal fats.

Leftover meatloaf tastes great after just letting it come up to temp briefly from
the fridge, but if reheating, cover, and heat on a low to medium-low heat.  It's a great
dish to make ahead of time because it keeps so well.

Nice and frothy eggnog, w/ only the eggs and milk.

Homemade yogurt to go above, with added strawberries, below.

Cottage cheese is high in protein.  I may have 1/2-1 cup every few days.  I like that it
is slightly salty, and can help me keep my total protein levels higher when
in need, such as if we only had some slightly fattier meat available.  For those who don't like it
cold, cottage cheese is really good alongside a cooked meal, such as with
Italian Sausages ~ creating a near lasagna-like tasty decadence.

One day I managed to go from around 9:00 AM until 3:00 after having only had an eggnog.  I did happen to add 1 tablespoon of coconut oil, and a splash of heavy cream to that particular eggnog, not something I typically do.  I also had a skinny piece of cheese, and a little bit more fat added to coffee prior, so I enjoyed my allotment of fat for the day in the morning, and went pretty lean at my next meal, which included about 300g of chicken breast, which is chock full of protein, some fermented cabbage, 1c cottage cheese, and a few grape tomatoes, not shown.

I had not planned on not eating for hours, but since we got busy at work, I was glad I added the extra fat, as I felt amazingly fine for hours.

Grilled chicken tenders w/ fermented cabbage, and 1 cup 4% cottage cheese.
A few grape tomatoes were eaten afterwards, but missed out on the photo shoot!

One morning, I had the cottage cheese with berries and a sprinkle of cocoa powder first thing, just to see how long that would sustain me.

If having cravings for something sweeter, try the cottage cheese with cinnamon and/or cocoa powder and a sprinkle of stevia.

Cottage cheese w/ strawberries, 1 tsp. cocoa powder, and a tiny tiny pinch of stevia.

I don't mind doing this sometimes, but I find that I either prefer a full on protein-rich meal to start my day, or if not wanting that, I may be fine with a lighter meal, which for me would be 1-1.5 pcs. bacon, 25g of cheese, and 2 eggs, like I had this morning, along with some bone broth, which was very enjoyable.  I only had black coffee prior, and a small piece of 100% bakers chocolate afterwards.  And, I mean a small piece of about 5-7g.

Bone broth is a great alternative morning beverage, or accompaniment to your breakfast,
or other meals.

Pressure cooking bones creates a really delicious and collagen-rich bone broth.

1.5 pc. thicker bacon, 2 hard-boiled eggs, 25g cheddar cheese (great source of calcium)
along with the bone broth.  I did have a little 'dessert' coffee afterwards w/ some
heavy cream.  I ate again 5.5 hours later.  I did have my 'snack/treat' in between,
mentioned below.

I did, however, make a run to Trader Joe's about 2 hours post meal, and enjoyed a coffee sample with half-and-half.  Or, rather, a half-and-half sample with a splash of coffee to warm it up.  So good.  Puts me in my happy place!  As did this:

These just screamed for me to take home ~ a splash of fall color that I miss living here
in the desert.  I look forward to living in a more temperate, 4-season climate where I can witness the
changes of Nature, especially the fall colors.

Add caption
We do still have our 'Marilyn Monroe Diet in Reverse' on occasion, as we just did this morning. If I eat this way, it's front-loading protein, then eating as needed the rest of the day.  I'm packing a little more meatloaf for later, but may just have either milk, or cottage cheese, or a hard-boiled egg or two instead.

For those interested, here is a look at Don's recent blood test after about 16 months eating a low-carb/hypercarnivore diet.

I hope this inspires you as to how to prepare really simple meals, or to take some time over the weekend to prep food for the week.  Let me know your strategies in the comments below!

Not sure how you feel about eating a low-carb/hypercarnivore diet?  Take The Hypercarnivore 30-Day Diet Challenge and find out!  It's easy, and I show you how!  Just subscribe to www.strongspiritwoman.com, and receive your free copy!

Weight Loss For Women ~ Especially As We Age ~ High-Protein, Low-Carb Healthy Eating

Weight Loss For Women ~ Especially 40 And Up

Can a petite, mid-aged woman really eat like the other big boys in the Carnivore Tribe ~ and reach their ideal body fat percentages?  Well, maybe, but we must be more strategic.

I am petite, and in my mid-fifties.  I know I look quite lean.  But, I have my areas ~ my thighs, and my lower belly pouch ~ that quickly show fat gain when I'm out of integrity with my diet and lifestyle.  (I've reposted some pictures previously posted on the LivingYourTrueNature blog, below.)   As a small person, every couple pounds makes a big difference.

I prefer to be able to tweak, or 'biohack' my dietary intake so that I can eat enough to feel satisfied, not deprived, and not inadvertently over eat, which was a huge challenge on a whole-foods, plant-based diet, as I was always eating a lot, and always hungry!!!

I tweak which foods I choose, how I stack my meals, meal timing, etc., in order to achieve satisfaction in a manner that is enjoyable, sustainable, and most effective for reaching my desired health and body composition goals ~ without having to worry or over think it.

As an aside, for a great book on Intermittent Fasting, check out Don's book, Primal Fasting (only $7.50 on Amazon), or you can make a donation, and download it as an e-book on his website.

With all the training I do, I can see very clearly when my thighs are leaning out, and when they are becoming fattier.  For one, I can see the semblance of muscles while training, or not!  Also, the girth around my thighs has increased by about .5 inch, from 19.5-20 inches at their widest.

My waist has gone up one half to three quarters of an inch from 25 inches ~ achieved after several months low-carb/hypercarnivore.  My weight has gone up to 105 pounds, from 101-102.  While this is not a lot, I prefer to reverse this weight/fat gain trend before it becomes more difficult, and really dial in my personal low-carb/hypercarnivore sweet spot.

That being said, if my total weight and ideal body composition trends upwards as I build more lean muscle, I'm fine with that.  It's how I feel ~ my level of comfort, energy, and overall sense of wellbeing that counts.

Post-menopausal women on average gain 1.5# per year.  According to the  National Health and Nutrition Examination Survey 2003-2004, published in PubMed:

The median intake of protein on a percentage of calories basis ranged from 13.4% in children aged 4-8 y to 16.0% in men aged 51-70 y. Even the 95th percentile of protein intake did not approach the highest acceptable macronutrient distribution range of 35% for an age/sex group. The highest 95th percentile of protein intake was 20.8% of calories in men aged 51-70 y. Given the demonstrated benefits of higher protein intake on weight management, sarcopenia, and other physiologic functions, efforts should be undertaken to ensure that Americans consume the recommended amount of protein (17-21% of calories as expected from MyPyramid food patterns)

To that last line, "Given the demonstrated benefits of higher protein intake on weight management..." efforts should be made to "ensure that Americans consume..." I would add 'at least' the minimum amount of protein recommended by the government food pyramid, which has established minimum amounts for most people to avoid deficiencies.

Protein is essential for growth and repair of your body.  Protein provides numerous other functions in the body as well.  We are always in need of  growth and repair functions!

When you eat animal foods high in protein, you will reach a point where you simply do not want anymore at that particular meal.  If your body is still looking for an essential nutrient, you will most likely crave it, such as a source of fat for essential fatty acids.

Bottom line:  Protein provides a high level of satiety.   You can eat less total calories when you eat a larger portion of protein-rich foods while remaining satisfied and balanced.   As an older and petite women, this is essential to realizing our weight loss goals, and maintaining our ideal body composition.  For us, every calorie matters!

While I was thinking that having enough fat intake would best allow me to sustain my blood sugar balance, focus and energy for several hours between meals, I've surprisingly had an even easier time with higher protein meals.  I had been experiencing some fatigue again, although nothing like when I was vegan.  However, I wasn't feeling as perky as I am now again feeling, having upped my total protein, and slightly decreased my total fat calories.

According to the National Health and Nutrition Examination Survey, 2013-2014, published in the National Institute of Diabetes and Digestive and Kidney Diseases:

  • More than 1 in 3 adults were considered to be overweight
  • More than 1 in 3 adults were considered to have obesity
  • About 1 in 13 adults were considered to have extreme obesity
  • About 1 in 6 children and adolescents ages 2 to 19 were considered to have obesity 

According to the Centers for Disease Control and Prevention, or CDC, the dietary intake for adults age 20 and older include a:

  • Mean carbohydrate intake for men of 47.4% (of total kilocalories)
  • Mean carbohydrate intake for women of 49.6% (nearly half of their dietary intake!
  • Mean protein intake for men of 16.1%
  • Mean protein intake for women of 15.6%
  • Mean total fat intake for men of 33.6%
  • Mean total fat intake for women of 33.7%  (most of this fat is from plant oils)

 If so many of us are over weight, or obese, and we are on average consuming 15-16% of our total calories as protein, I'd say, give a higher protein diet a try.

I have tried both a higher-fat, keto-carnivore diet, and a higher-protein, low-carb or hypercarnivore  approach which I recommend in my Trust Your True Nature Low-Carb Lifestyle, and have found more than once now that a higher protein approach is more effective for developing lean muscle mass and fat loss.

I know that the big boys in the Carnivore club recommend  eating lots of ribeye, or fattier cuts of meat.  But I am not so sure this is appropriate women over 40, or those of us who are more petite, or starting out over weight.  (Learn more about the Carnivore Diet at meatheals.com.)

If you need to lose weight, then you must eat less fat and less total calories than you are burning.  It is much easier to do this when consuming a higher percentage of your total calories as protein.

If, for example, I am keeping my total calories to 1600, and I consume 160g of protein (x 4 calories each) = 640 cals + 90g of fat (x9 cals/g = 810 cals), the total calories (so far) = 1450.  This is excluding any calories from carbohydrate at the moment.  640 calories is roughly 45% of 1450.  If the remaining calories are from a carbohydrate source, that percentage will go down slightly, since the total calories will be going up.  This is a roughly 2:1 ratio of protein:fat.

How am I making this two-to-one protein-to-fat ratio work?

It's not that hard, but it does take a little planning, and an awareness of which foods deliver a higher percentage of calories as protein to fat.  In my next post, I'll put up my recent meal strategy, with some easy prepping you can do all at once over the weekend.

For this post, I decided to create a chart to show the comparison of total protein, fat, and calories in grams of selected meats, which you can see below.

Here is a video of a recent shopping haul.  The meals were at the very beginning of upping my protein.  

You can also read about my Marilyn Monroe Diet in Reverse approach ~ which also works, providing my total intake is being monitored. (Meaning I can't just eat an entire 1 pound T-bone with butter on top every day!)

What do I think caused my body fat to begin to creep back up a bit?  (Aside from butter on top of steak, or half and half lattes?)

No doubt, cutting out my fat-fueled morning coffee may be all I need to do to avoid unwanted fat gain.  However, I had an 'ah ha' moment while preparing the chart below.

We were eating a lot of chuck roast, with the visible fat, and that is about the fattiest meat, aside from a brisket.  We also switched from the 85% lean ground beef to 80% lean.

In short, we were switching things up which was working for Don, but not so much for myself.  At least not without balancing it elsewhere.  And, since I was being lazy about posting meals on Cronometer for a while, it caught up to me.

300g of chuck roast are a whopping 990 calories, with more grams of fat than protein!

Note the ground beef total grams is half of the rest of the meats.  Just double to
compare ground beef from other meats.

I was previously maintaining my ideal weight while still enjoying butter and heavy cream.  However, I was not scrutinizing the amount of protein to fat in chuck roast, which is inverse to what is best for me at this time.  It's all about the total context of the diet.  Increasing fatty meats, while still consuming the heavy cream and butter has started to tip the scales up, something I am now correcting with leaner cuts of meat.

While Don has to strive to get enough calories to feel adequately nourished each day, I must strive to feel adequately nourished on less total calories each day.

Bottom line:  I can't eat like the big boys...including my husband!  And, I suspect, many other women, especially middle aged may have the same experience.

Every person must still do their own experimentation.  I have heard some women say flat up that they do not like, nor crave fattier cuts of meat.  That is their direct instinct telling them to eat leaner.  TRUST THAT INNER KNOWING!

It's still a matter of math.  Eat more foods that are the most satiating, and you will feel good throughout the day on less total calories.  That in itself will help you feel lighter.  And you will more easily realize your weight loss goals.

Here is a chart comparing the main dairy foods I consume.  I choose accordingly, aiming to get both a  minimum of 1200mg of calcium per day total (from all foods) and up to 2200mg which is considered a safe and appropriate amount, depending on the source.  (I'm supplementing with homemade eggshell calcium.)

I really enjoy the meat + milk combo.  I find it incredibly satisfying, and still have no desire for vegetables. If you prefer eating vegetables, eat vegetables.

I've recently been adding a small handful of strawberries to my yogurt or cottage cheese, which ups the vitamin C a bit.  (There is vitamin C in meat, but the USDA data bases does not add this amount to their listings.)

Cottage cheese is helpful when I need to boost my total protein.  Cheese is helpful when I just want something to balance out the meal, and I have not gone over 100g of fat for the day.  As you can see from the chart, cheese is a great source of calcium.

I've reposted some pictures from May 1, 2017 through now.  May 1, 2017 was the beginning of our low-carb journey.  We continued to eat plenty of veg and fruit for several months, before starting our hypercarnivore approach, towards the beginning of 2018.

May 2017, just began low-carb diet on L, summer 2018 on R.  

These were the first TWO months on low-carb.  As you can see, I'm no stranger to
fatty thighs, and lower-belly bloating.

Top L was soon after beginning low-carb, post 5+ years vegan (June, 2017.)   Top R was mid-Aug, 2017,
about 3.5 months low-carb.  Bottom R - end Aug, 2017.  
Waist 25.75 within 2 months, low-carb, down a little since vegan which briefly reached ~25.25-25.5 in.
By end of July, 2017, 1-1.5 months later from the above, my waist was down to 25 inches.  A clear
sign of fat loss.  All these pictures are from the first 2-6 months low-carb, still eating some veg and fruit.
And I wasn't being shy with the whipping cream either!

I weighed 127 pounds at my heaviest,  right before getting married.  I am now about 105#, up from 101-102# which I had been maintaining for several months.  At five feet, I essentially lost one-fifth of my body weight.

My waist did reach about 25.25 or a little more while vegan, shortly after an episode
of being very sick over the holidays.  Wasn't eating much so I lost weight.  This was just before
I turned 50 (I'm now 55.)  Still, quite a difference in muscle tone and definition from here versus now!

Reminder:   Each of us has our ideal weight and body composition.  When you realize it, you feel it.  It's a subtle, yet huge difference.  You just feel Right in your body.  There is a zesty-ness factor that can only be experienced.  Once you get there, you won't want to lose it again!  It feels good to feel alive ~ as we all should be feeling!

If you have a heaviness feeling, if you feel sluggish, if your thighs are smacking each other uncomfortably when you walk, or you feel embarrassed to be seen nearly naked, even by your eyes only, then you are not there.

Try a high-protein, low-carbohydrate, hypercarnivore diet!

Take The Hypercarnivore 30-Day Challenge, and see for yourself!  You can download my 25 page e-book for free by subscribing to my strongspiritwoman.com website.  I'll be using the emails to notify those subscribed of upcoming specials, and when I am ready to launch a subscription-based service, and possible online forum.

The Trust Your True Nature Low-Carb Lifestyle is available in paperback,Kindle, or as an e-book.

August 7, 2018

Aug 19, 2018

Sept 22, 2018 for this and those below.

15 Months Hyper Carnivore Diet Blood Test Results | Am I Gonna Die Soon?

My Marilyn Monroe Milk, Eggs & Steak Diet...In Reverse

In 1952, Marilyn Monroe was interviewed by Pageant magazine, answering questions about her daily diet and exercise routines.  She focused on exercises to enhance the muscles she wished "to keep firm" ~ namely her chest, and consumed a very simple diet every day.  She was able to maintain this diet from her hotel rooms while on the road, with a hot plate, and an electric oven.  I had come across a picture of her not too long ago, showing her drinking her daily 'eggnog'  breakfast, but saw it recently again on Instagram post put up by Shawn Baker, MD.  Since we had recently found a new groove in our own meal timing, and those meals happened to be quite similar to Marilyn Monroe's ~ only in reverse ~ I thought I'd write a post about it.  Mostly because it works.  For us.  And it worked for one of the most legendary actresses to have ever lived!

The Steak and Eggs Diet was also promoted by Vince Gironda, who trained many body builders during the 70s, including Arnold.  Here is another article from Iron and Grit.  Or just Google, Steak and Eggs Diet, or Vince Gironda to learn more.

The timing just so happened to coincide with our own recent meal timing changes, made to adapt to the new hours at our clinic.  After doing the Goldilocks, tried this but it was too late, or tried that, which had these other results, we seemed to have found the way to eat that is just right, given our current schedule.

The interview with Marilyn Monroe was republished in the August 17, 2017 issue of Bazaar, by Bridget March.  As for what Marilyn Monroe enjoyed having every morning for breakfast, here is what she said:

"I've been told that my eating habits are absolutely bizarre, but I don't think so. Before I take my morning shower, I start warming a cup of milk on the hot plate I keep in my hotel room. When it's hot, I break two raw eggs into the milk, whip them up with a fork, and drink them while I'm dressing. I supplement this with a multi-vitamin pill, and I doubt if any doctor could recommend a more nourishing breakfast for a working girl in a hurry."

It just so happens that this hypercarnivore girl LOVES warmed milk as well.  Glad to know I'm in good company.

So what does she have every evening for dinner?  Two guesses.  OKAY, you only need one guess.


Sometimes she will also eat lamb chops or liver.

In her words:

"My dinners at home are startlingly simple. Every night I stop at the market near my hotel and pick up a steak, lamb chops or some liver, which I broil in the electric oven in my room. I usually eat four or five raw carrots with my meat, and that is all. I must be part rabbit; I never get bored with raw carrots."

 Simple in deed, which is one of the many benefits of enjoying a carnivore or hypercarnivore diet.

I mentioned in my previous post how we were finding our sweet spot with the hypercarniovre diet, making sure to get enough fat, and not too much protein.  We also were originally eating like Marilyn, having eggnog, or some form of eggs and milk products before going to our clinic, then having our main meat meal when we got home on the days we started earlier.

This meant we were not eating our main protein meal until nearly 5:00pm.  Since that was late for me, I was eating a snack, more yogurt or something, including tea with heavy cream, just to hold me over until getting home.  I personally just have protein when it's time for a meal, and fill in with fat, rather than just rely on fat to 'hold me over' when possible.

In my vegan days, I was needing to eat every two to three hours, and would snack on rice cakes with nut butter, apple and nuts, or something along those lines.  Doesn't even remotely sound appealing to me anymore.

I enjoy 2 cups homemade yogurt most days.

Last week, we flipped the order of our meals.

On our days of the week that we train, and start earlier at our business, we are having a big one pound steak, topped with butter prior to work.

Yes, I am eating an entire one pound steak most mornings, with butter!

We may have this with eggs, and/or cheese.

We bring an eggnog with us to go for when we get hungry later.

My eggnog is typically 2 raw eggs, maybe 3, with 12 oz. whole milk and a little heavy cream.

If still wanting more, we have either more milk, or yogurt.  We have been keeping boiled eggs around, so we can also fill in with a couple hard boiled eggs, and/or bone broth.

Pressure-Cooked Beef Bone Broth

Having the big steak meal first, followed by eggnog is working quite well.  It's a Marilyn Monroe diet, in reverse!

The steak with butter has also been beneficial in creating a better balance of the protein + fat, which I wrote about in my previous post.

By the time I eat my steak with butter, which is usually after my coffee with fat (a little salted butter and/or heavy cream), I can go for hours.  This provides half or more than half of my daily energy requirements.

Adding butter to the steak has helped not only up the enjoyment factor, but the sustainability factor as well.

When we start later, we may still have a light first breakfast, but grill up our main steak or burger meal to eat by noon.  Again, if hungry later, it's typically yogurt, more milk ~ often warmed up for me ~ cheese, cottage cheese, or eggnog.  Or, a hot caffeine-free tea or chicory coffee with heavy cream, like a dessert.

We still enjoy having sausages here and there.  We recently had Italian sausages which I browned first, then simmered in the Pressure-Cooked Beef Bone Broth, then simmered in a La Crueset pot with some fresh Roma tomato and green bell pepper.  These vegetables add flavor, and can be eaten, or discarded.  While I like the flavor, I have no desire yet to much produce.

I enjoy this with cottage cheese on top.  It reminds me of eating a lasagna, without the noodles.  Pretty yummy.

We did have steak with a cucumber and tomato salad recently.  We ate part of it, and the remainder has sat in our fridge for several days now.  Probably time to toss it.  Just that amount of produce seems to alter my digestion.  I can see now how I was creating total GI distress from eating so much fiber.  My stools change after eating produce.  And it takes at least two days or more for it to return to normal.

We are loving eating this way.  It feels good to front load the calories, as it makes the rest of the day easy to fill in with something easy to grab from the fridge.

Love love love being a hypercarnivore ~ eating mostly animal foods, plants optional.

And love love 'The Marilyn Monroe Diet, in reverse!'