What Did You Eat to Lose Weight?

What Did You Eat to Lose Weight?
Or How Do You do this Diet?

These are the questions I get the most.


So, a while back a wrote a little post that I use to respond to that question.

This diet is about percentages.
It’s important to limit protein to around 15% or so of daily calories. You have to experiment on your self and see what works.

First, you must be very strict on carbs, no more than 20 grams per day in the beginning. You can experiment later and adjust to your body. Some active, athletic people can tolerate more carbs, some people need to forever keep carbs very low. You will have to experiment on yourself later to know which you are.

Secondly, you need fat to be 75-80% or more of your daily calories. This means you need to go online, put your food choices in a calculator like myfitnesspal see what percentage of fat they are. If not high enough, then add fat to increase that %. Add fat in the form of butter, creme, ghee, coconut oil.

The best choice is to choose meats that are already high in fat. I eat Bacon, sausage, skin on chicken. If pork is not something you eat, choose something else, it doesn’t matter as long as it is real food, not some low carb meal replacement.

Cook these fatty meats in lard, or tallow, or some type of animal fat that you’re able to eat, or you can choose coconut oil.

Third and most importantly, keep your diet extremely boring and simple at first. At first, get just a few meals recipes that you eat over and over and eat them all the time. This makes it easy.

Don’t try every lchf (low carb, high fat) recipe, keep it boring 95% of the time, with an occasional new recipe.

Boring diet makes an exciting life.

Fourth, just eat when hungry. Even if that is once or twice per day.

When appetite control comes, and it will, trust your body to tell you when and how much to eat. Never be hungry, always eat till satisfied, but if not hungry don’t eat. This is called intermittent fasting and the appetite control this diet gives us, makes this form of fasting easy.

Remember from my video, Your body is still eating fat, even when nothing is going in your mouth. That’s the whole point to this WOL, we are causing our body to use the extra fat it has stored on our butt and belly and chinny, chin, chins.

Fifth, add a little extra salt everyday at first to prevent depletion of electrolytes from peeing a lot.

Sixth, If you are able, start walking each day, if not don’t worry about it. For me it was hard at first, because of joint pain. As the weight comes off and your energy level increases, walk more. Build up to four or five miles a day.


Most diets cause you to use “will power” to eat less, but this doesn’t work for long for most people. The LCHF (low carb/high fat) diet turns off the “out of control hunger urges” that you’ve struggled with all your life and gives you control, gives you freedom without using “will power”. This will enable to do what is called “intermittent fasting”.

Intermittent Fasting or Short-term fasting.

You need to learn about this wonderful and easy process of not eating and all the many things it can do to help you lose weight and reverse many of the health issues a high insulin level causes. The most complete source of information on intermittent fasting can be gained all in one convenient book, which I highly recommend. I’ve written a critical review of some of the parts, but I still think “Eat Stop Eat” is the best fasting book you can find at this time. See my REVIEW at this link – http://www.buttermakesyourpantsfalloff.com/fasting-is-the-cure/

If you haven’t already done it, watch my videos on Youtube, I have much more teaching in them than I could ever do here.

My videos are about food as medicine and the best food is fat.

Butter Makes Your Pants Fall Off” is about why we get fat and what to do about it.

Lard Makes You Lean” is about learning to love fat and increase it in your diet.

Your Own Personal Diet Guru” is about how to use appetite control as your own diet adviser.

For Someone’s Sheila” is about how mental illness could be improved with nutrition.

Do me a favor and please SUBSCRIBE to my Youtube channel.

Legal Disclaimer
Information on this site is provided for informational purposes only and is not meant to substitute for the advice provided by your own physician or other medical professional. Individual Results may vary.

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  • Leslee says:

    Have you created a sample meal plan so we can get an idea of what to eat? Maybe even 7 – 21 days worth. I just don’t feel very confident in my own abilities yet. It’s hard for me to see.

  • Tricia says:

    I eat this way…if anyone wants to follow my diet on myfitnesspal…tntorr

  • Anne says:

    Is there anywhere I can get a list of foods for the first two weeks?

  • Shirley says:


    Would like more info about the kinds and amounts of non-starchy vegetables in your diet.

  • Carrie Wills says:

    Hello Butter Bob! My name is Carrie i have type 2 diabetes, neuropathy, high blood pressure, hypothiroid! I am 47. I am very discouraged and sad of my health problems, i feel that i die a little more each day, and feel very alone in this sickness! I am a great big girl size 24 to 26! I feel that this sickness is taking me down quickly, my legs hurt so bad just to get up from a sitting position! Im tired all the time and depressed! I lost my mom when she was 46 to cancer and lost my dad to cancer also, so thats always a fear for me! I have 2 kids an 6 grandkids my wish and desire is to be here for them to play with them and chase them and swim with them and be that healthy grandma God intended me to be! If theres any way you can possibly help me, i am greatful to you Thankyou, Carrie

  • Bonnie says:

    Hey Bob, my mom loves your diet… she’s looking good, wow. After all these years of being fat. So I thought, hey, I’m only 20 lbs. off my dream weight, already pretty active, I could just knock those 20 lbs. off with running and fasting and butter bob, because because at my mom’s recommendation, I finally watched your videos and I understand this. (She told me to lose weight.) I totally get how insulin spikes, fat burning, sugar and hunger are related. So I started this week, and I am getting results right away. I can’t believe how easy it is to not feel hungry by eating more fat and way less often! If I truly listen to my body, I realize I’m not feeling hunger, I’m feeling euphoria. I’m eating less often, working out faithfully and I’m sleeping more too. But I missed something, or I just can’t find help on one problem: I stopped eating rasin bran and oranges and my insides slowed down. How do you battle constipation on this diet? Will chia seeds help me? I got to get some of those if yes. What about wheat germ or wheat bran?

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