Read on: danhwilliams.com

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I cannot recommend any nutritional advice.
I’m not a trained expert in nutrition. 

What follows is simply what worked for me. 

First major point, I started to write down- to measure- what I was eating.
 
In doing that, there were some obvious quick wins.
Mainly, I started paying attention to and cutting out the sugar.
And I relaxed about eating more ‘healthy’ fats and whole foods. 


Breakfast

Out went the sugary cereals, 
Out went the toast and orange juice.
In came porridge, eggs and a cup of tea. 
Full fat milk, no sugar please.
 

Lunch

Lunch became a wholefood salad
Packed full of veg. And a glass of full fat milk. 

I’d always thought of salad as flimsy lettuce and watery cucumber.
Salad that never touched the sides.

BUT full fat, whole food salads filled me right up. 
And layer on some tasty dressings.


Dinner
 
I avoided packet foods.
And broadened my cooking skills beyond...
...spaghetti, mince and a jar of bolognaise sauce.

And by necessity I kept it simple!
Cooking is not one of my strengths. 

I ate whole foods. And cut out potatoes, rice and pasta 
Doubling or even tripling down on the green veg. 

By chance I was eating this sort of anti-inflammatory diet...

An anti-inflammatory diet that shows a '..promising response in self-reported symptoms, function, Quality of Life and weight loss'.


The first thing I noticed...

I was no longer starving mid-morning.
I was no longer desperate for that cereal bar.

And when I did snack, I grabbed a handful of nuts.
And discovered dark chocolate. 
My new vice.

I had a wonderful realisation that sugar more or less makes up what is not cocoa in dark chocolate. So go high on the cocoa...

The higher the percentage of cocoa, the lower the sugar content.
A 100 g bar of 85% (cocoa) has about 15g of sugar.
I can live with that.
 
That’s a single teaspoon of sugar in a quarter bar.
Everyone needs a good vice.

 
How would I sum up? 

For me..

• Measure what I eat
• Cut out the sugar
• Lower the carbs
• Eat more veg
• Eat wholefoods
• Cook more myself
• Make sure I feel full
• Make sure I feel better.

Not far off the Blue zone commonalities from Newsletter #035.
 
AND did it work?
Let's take a look next week..

Changing how you eat is hard.
It really helps with the support of those around you.

Friends + family can subscribe for FREE each week at www.danhwilliams.com/#subscribe or can hit the button at the bottom.

And anyone catch up on past Newsletters at the same link.

Good luck :)