Butter Makes Your Pants Fall Off

This is the script for my “Butter Makes Your Pants Fall Off” video.

Did you know Butter can make your pants fall off?

Neither did I, until I started eating butter and cream and bacon and eggs and fatty cuts of chicken cooked in good old fashioned lard. I lost 145 pounds in 14 months, eating Butter made my size 54 pants fall off Hello, my name is Bob, I’m fifty years old, I’m not a diet guru, I’m just an average working class guy and I know my story sounds crazy, but I hope you’ll hear me out if you’re fat, sick and hurting, I hope you’ll give me a few minutes of your time, because I believe my story could really change your life. Instead of calling this video “Butter Makes Your Pants Fall Off”, I almost called it:

“Sugar made me so fat I couldn’t sit in a folding chair.”

The truth is – this is me on May 8th, 2013

I couldn’t sit in these fold down chairs.
tsu inauguration 10272006 019

You know, the type with arm rests, that are nightmares for fat people. Me and my family had gone to my son’s college graduation. The ceremony was held on the floor of a huge gymnasium, in Nashville but we had to sit way up high in the nose bleed section on one of those long hard uncomfortable wooden benches, because I was too fat to sit in these chairs close to the ceremony. I want to tell you about how I went from that guy, to this:


I’m about to tell you something you might not believe at first, but fat does not make you fat. The more fat you eat, the less fat you’ll have hanging over your belt.

Butter is diet food for people who tend to get fat.

And if saying “butter is diet food” shocks you, I’ll take it a step further, and shock you more. I know Butter and cream and bacon and lard are fantastic health restoring miracle foods. I lost 100 pounds in 7 months and another 45 pounds in the 7 months after that for a total of 145 pounds in 14 months.

  • Eating fat is the best cholesterol medicine.
  • The best heart burn and acid reflux medicine is eating fat.
  • Eating fat is the best joint pain reliever.
  • The best weight loss medicine and the best appetite suppressant is eating fat.

Listen, I’m the drug companies worst freaking nightmare, I’m a middle aged man, and I’m not on any of their pills.

  • I don’t smother when I sleep on my back,
  • I don’t have acid reflux or heartburn anymore,
  • I don’t have cholesterol problems or high blood pressure,
  • I don’t get the shakes from my sugar going too low.
  • I used to have such severe joint pain and stiffness that I could barely get out of bed in the morning. It was painful to walk, my knees and feet hurt so bad I could only use them by grinning and baring it. And my hands and shoulders were no picnic either, let me tell you.

I used to live on Aleve just to make it through the day, but now I don’t have joint aches and pains anymore. The drug companies can’t sell me their pills anymore. I’ve been on a high fat low carb diet every day for 16 months.

They call me Butter Bob, but . . .

There’s something more to my story than Butter.

You Can See My Before and After

Bob Briggs at 320 lbs and now after losing 145 lbs

You Can Watch My Videos


  • But, you don’t know my whole story until you understand I lost 145 lbs with both Butter AND Fasting.
  • Most diets force you to use “will power” to eat less, but this doesn’t work for long.
  • A better way is eating healthy fats, like Butter, which turn off the “out of control hunger urges” that you’ve struggled with all your life.
  • This gives you complete appetite control.
  • This appetite control gives you freedom without using “will power” and enables you to do what is called “intermittent fasting“.
  • No diet or exercise plan can DO for you what Short Term Fasting can do.
  • But until you actually learn all the things intermittent fasting can DO for you, it’s just my word and my story, it doesn’t relate to you.
  • They call me Butter Bob, but the truth is, I could just as easily be called Fasting Bob.

Click Here For the Rest of my story

And I want to share some my numbers with you:

  • I went from 58 inches at my belly on April 8th, 2013 to 34 and a half inches at my belly button today.
  • I just got a blood test on August 4th, 2014 and here’s my results:
  • My fasting glucose was 79 which is great, so I’m certainly not diabetic.
  • My HDL cholesterol is 48 which is good.
  • My Triglycerides are 53 which is fantastic.

Listen, a high fat diet has not clogged my arteries.

Sugar Is a Poison for Fat People

I went on this diet because I found out WHY I was fat and sick and hurting from joint pain, it was because I couldn’t handle sugar. I’m not saying sugary foods are bad for everyone, obviously there are people who handle them quite well. I’m saying they’re poison to people like me. Poison to people who tend to get fat. Sugar is a poison to people like me and YOU, if you’re fat around the middle. Sugar is the poison and eating fat is the cure.
See my post “Sugar and Heart Disease


Also see my article “Sugar Quickly Makes a Fatty Liver
sugar experiment

Why Do Only Some Get Fat?

Listen and let me tell you something you already know:

Fat people handle food differently than thin people.

for more on this, see my post “Don’t Let Your Belly Steal Your Breakfast

We all know people who are fat and we say they’re fat because they eat too much. But on the other hand, We all know people who eat like horses and they’re slim and trim and never gain weight. But you know what, why don’t we say the skinny person is skinny BECAUSE they eat too much? You know, when the fat guy eats too much it’s automatically the reason he’s fat. You know, If it’s just calories, if getting fat is just a simple math problem. 1 + 1 = 2 , then if you eat too much you ought to get fat. And if you don’t eat a lot, you ought to get thin, period. You know the question of why some of us get fat is not about calories we all know it can’t be just calories because some people just don’t get fat.

Insulin Resistance

And the real question is why do some people collect fat and stay hungry, and why do other people not collect fat and stay full of energy, slim and trim? What causes people like me and you to store more of the food we eat as fat, instead of burning that food for energy? This is the key to why “Butter Makes Your Pants Fall Off”.

See, the person who stores what he eats as fat has got a problem and that problem is what doctors call “insulin resistance“.

For more on Insulin Resistance see my post and video “Drying Up the Root

Now this is kind of a complicated idea, but I”m going to make it as simple as I know how. Those of us with insulin resistance, make too much insulin when we eat or drink foods that turn into sugar in our bodies. You know what, if you’re fat around the middle, got a fat belly, you probably have insulin resistance. I say you’re probably insulin resistant if you have a big belly because doctors believe the one thing insulin resistant people have in common is a big belly. They’re fat around the middle. And you don’t have to be hugely fat, it begins when you start getting bigger in the tummy. The fatter and bigger your belly is, the more insulin resistant you probably are. And the fatter your belly gets, the more insulin you make when you eat carbohydrates. The word Carbohydrate is what my Grandpa used to call a two dollar word. So I’ll explain that two dollar word with my 50 cent education. Carbohydrates are any food or drink that our body turns into the sugar as soon as we eat it, like potatoes, corn, sugar, soft drinks, cake, cookies, and bread.

Here’s the problem in a nutshell: Whenever you eat anything with sugar or anything that your body turns into sugar, in other words a two dollar carbohydrate. Your pancreas, everybody’s pancreas, skinny thin it doesn’t matter who it is, your pancreas, a little organ right below your liver, releases insulin to keep your blood sugar at a certain level. This is everybody.

Insulin is a hormone that your body uses to drive sugar out of your bloodstream and into your muscles to use as energy. And insulin also drives sugar and fat that you eat into your fat cells to store for energy between meals and while you sleep. Insulin is normal and healthy and life giving, but for people who tend to get fat, we’ve got this problem called insulin resistance. If you have insulin resistance, and you probably do if you have a fat belly, then when you eat carby-sugary foods, your muscles, your organs, even your fat cells resist the drive of insulin to put more sugar in them. They don’t want anymore sugar. They refuse accepting anymore sugar, It’s like your muscles say “No more, no thank you.” They resist the drive of insulin to force this sugar into them. And you know, this is dangerous because your body has got to get this sugar out your blood, it can’t stay there or you’d die, so your pancreas makes more insulin to force these resistant cells to accept the sugar.

For more on how Sugar effects your liver and pancreas see the video below

and read the post “Reversing the Twin Causes of Type 2 Diabetes

High Insulin Shuts Down the Burning of Fat

Now here’s the problem, when insulin levels are high in your body, you can not burn fat. You can’t burn the fat you just ate and you can’t burn the fat around your belly for energy. The problem goes even further for the big belly, insulin resistant person, the more insulin you release and the longer your insulin level stay up, the more of the food that you just ate is locked up in your fat and can’t be burned as energy. You just ate a big bowl of cereal, but your muscles are insulin resistant, so you made too much insulin to force the Sugar into your muscles. This high insulin locks a big part of this cereal up in your fat cells.

Your Belly Stole Your Breakfast

In other words, your fat belly stole your breakfast and if it steals a part of your breakfast, you know what? It leaves you hungry. If you’re still hungry after eating, you know what you’ll do? You’ll eat more. You’ll eat more, to make up for the cereal your fat cells are holding onto. And if you eat a snack cake and a soft drink between meals, to make up for this cereal that your fat cells stole from you because you’re still hungry, you’ll just spike your insulin again. Keeping your fat locked up even longer, so you can’t burn the fat in your belly between meals.



Disclaimer: These two pictures are my (Bob Briggs) before and after results. Your results might be different. This website is for informational purposes only and not intended to replace your personal medical professional. Don’t Let Your Belly Steal Your Breakfast – Why Fat People Stay Hungry

Normal Insulin Levels that go down between meals and during sleep, Do Not Promote Fat Storage

For the thin, skinny person, it’s a different situation, his insulin goes up, his muscles accept that sugar, they don’t resist it and this energy makes him feel good and he stores whatever extra calories he ate in his fat cells temporarily, Then his insulin level goes down and he’ll burn the fat that he stored in his fat cells between meals and while he sleeps, he feels good, he doesn’t gain weight, for the thin guy everything’s normal and cool.

Too Much Insulin Stops Fat Burning.

But for you, eating a high sugar meal is a problem, because your insulin levels go higher and last longer than the skinny guys. You’ve got a big belly, you’re insulin resistant, you produce too much insulin. When your insulin is high, the burning of fat, in your body, is shut down. This makes sense, because if the body is burning fat, it doesn’t need to burn the sugar you just ate for energy, so insulin shuts down the burning of fat to help clear the sugar out of the blood faster.

High insulin levels store food as fat and shuts off the burning of fat.

When the person who tends to get fat eats sugary foods, their insulin is higher and lasts longer than the thin person. You can’t burn fat and because you can’t burn part of what you just ate, then you’re left still hungry and with less energy, so you’re also tired.

What Happens When Insulin Is Low.

Now you know what happens when Insulin is high, now I want to tell you what happens when insulin is low.

Without insulin, it’s almost impossible to store calories as fat.

And without insulin, your fat cells start releasing the fat they’ve stored to be used as energy. We can see this in Type 1 Insulin Dependent Diabetics. You know, In the days before insulin could be manufactured and put in shot form, being diagnosed with this type of Diabetes was a death sentence. One of the first signs that a person had this disease is they start losing a lot of weight, even while eating normal amounts of food. Without enough insulin they can no longer use the sugary, starchy foods they ate for energy and they can no long store extra calories in fat. Insulin puts sugar into muscles and fat and keeps the body from burning fat. Without insulin, They quickly release so much fat from their fat cells that they overwhelm their system. Without insulin, it’s nearly impossible to store fat and without insulin your body releases the fat you have stored to burn for energy.

Fasting Causes Insulin to Be Low.

Another example of low insulin is people who are starving or fasting for a long time. Listen, when there’s no food, insulin is very low, people quickly lose their fat. You can see an example of this, starving or fasting when you watch these people on these survivor TV shows, you know these people might lose 25 to 30 pounds in a few weeks when they don’t have anything to eat.


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  • It has many charts that show you how short fasts reduce your insulin, release fat from your belly and so much more.
  • You need this book if you are serious about fasting.
  • You need this information to counter those who will put doubts in your mind.
  • I’ve written a critical review of some of the parts, but I think “Eat Stop Eat” is the best fasting book you can find at this time.
  • This website receives a small amount when you buy this book, but it doesn’t cost you any more.

Read much more here . . .

Fat is Your Body’s Sustainable Food while Fasting

The interesting question is this, and what I’m about to say is key to understanding Why Butter Makes Your Pants Fall Off. If you don’t have any food, What does the body eat? What does your body eat, when you, as a person can’t eat? In other words, you’re not putting any thing in your mouth, no food in your mouth, but the body itself has to have constant energy or it would die immediately.

So what does the starving body eat when there’s no food?

It eats FAT. It eats it’s own fat.

It’s own fat stored around it’s belly and butt and chinny, chin chins. When you’re starving, your own belly fat supplies 85% of your energy needs.  For more on this see my article “Don’t Let Your Belly Steal Your Breakfast

Fasting is Carbohydrate Restriction

The interesting thing about starvation and fasting is this: What is the one type of food the starving and fasting person is really doing without? Of coarse they’re not eating food, but their body is eating still. The starving body isn’t doing without fat, they’re eating their own fat. And their not doing without protein either, because their body breaks down their own tissues for protein. The only thing these people are really doing without – is carbohydrates.

Everyone is on a High Fat Diet.

This is what’s so funny to me when people say eating a high fat diet is dangerous. You see, your body converts some of the sugar and nearly all the fat you eat, into body fat and stores it in your fat cells after you eat. This is natural, this is what happens everyday of your life. The normal-weight person releases fat from their own body between meals and during sleep and this body fat that they release, amounts to an average of 60% of their daily energy. Even normal-weight people are on a 60% fat diet.

Everyone is living on this high fat diet and doesn’t know it.

Listen, even if you go on a Low Fat, Low Calorie Diet, while you’re on that diet and you’re losing weight, if you count the amount of fat that your body is releasing as you lose weight as a part of the food you’re eating, which it really is – Even people on a low fat, low calorie diet, are really on a High Fat, High Calorie Diet. You know our bodies eat this fat and it adds up to 60% of the energy we use each day. Even the Vegans and Vegetarians, who would rather die than eat an animal, even these Vegans are eating their own human animal fat between meals and while they sleep, human animal fat produced by their own body from all the bananas they’ve been eating. This living on fat is normal. And if your body does it right, you will not be fat. But with those of us who are insulin resistant, it is our high insulin levels which block us from burning this fat at a rate that would allow us to remain slim.

Skinny People Burn Fat Easier Than Fat People.

You know I don’t want to get too technical, and we can do it in some other video but, people who are obese, they have a problem burning fat, anyway. There’s just something about us that causes us to have a problem burning fat. Skinny people burn fat, easy. So, that’s just a little aside and we’ll do a video on that sometime in the future.

High Fat Diet.

So when you starve or fast, you’re really just doing without carbs and you’re eating somewhere around 85% of calories from your own fat. Now I want you to look at this breakfast. This bacon, egg and butter meal is made out of the same type of food that I’d be eating if I was starving. This meal, along with this coffee and the heavy cream in this coffee amounts to a high fat diet. 80% of the calories you see here – are fat calories It’s low in carbs, so my insulin response will be low. When I used to eat cereal, my insulin was high, the burning of fat would be shut down which would cause my fat belly to steal part of my breakfast. You know, if I have something and you take it and hold it and don’t let me use it, you’ve stolen my stuff. If you eat, and some of that food is kept in storage by high insulin levels then you can’t use it for energy, then your fat belly has stolen your breakfast. And if your breakfast has been stolen, you’ll still be hungry. But with the bacon, eggs and butter, my insulin is kept low. I get to use those calories for energy and I get to use the fat I’ve already got stored in my belly. I’m eating plenty of protein, so I’m not breaking down my muscles and destroying my organs. You know, with low insulin, my body is free to burn my fat for energy. I won’t be left hungry, because keeping insulin low, keeps the flow of energy from my fat belly wide open.

Complete Appetite Control.

Listen, this is not something I read in a book, although I did learn it from a book What I’m about to tell you something that I live, everyday. I live this life. It’s not what I read in a book. I live everyday with complete control over my appetite because my fat is not locked up by high insulin levels. Getting to use these calories gives me energy all the time and even better, I have control without using willpower or struggling at all. Will power is great and if you can exercise that will power, that’s fantastic, but will power can not forever overcome human biology. You’ve got to get the help of your human biology to assist your will power, if you want long term success. Eating stuff like this, will keep you in a fat releasing mode, instead of a fat storing mode. Listen, Your body is designed to release fat when insulin is low. When you eat fat your keeping your insulin low, and you’re going to get to use those fat calories to burn as energy and you’re going to get to use the calories already stored in your fat to tide you over between meals and while you sleep. You’ll notice your appetite going way down and your energy level going way up, so long as you keep your insulin low by not eating or even worse drinking carbs. See my article “Appetite Control not Will Power

The key to why Butter Makes Your Pants Fall Off is this: When you replace the carbs you took out of your diet, and you add back fat, it keeps you satisfied.

Bob Briggs at 320 lbs and now after losing 145 lbs

Appetite Control, Not Will Power . Disclaimer: These two pictures are my (Bob Briggs) before and after results. Your results might be different. This website is for informational purposes only and not intended to replace your personal medical professional.

It reduces your appetite, and it gives you control over your appetite for the first time in your life. Without carbs spiking a high insulin response, fat will give you appetite control like you will not believe until you experience it yourself. You know, It’s the one thing people always tell me when they go on this diet. And this is how I know they’re really doing the diet right. They always say how they have control over their appetite for the first time in years. Some times they forget to eat and think back, did I eat? I experience this all the time, not only that, you can go hours and hours without eating.

High Insulin = Out of Control Appetite.

You’ll start burning the fat in your belly, instead of storing more of it. This will reduce your insulin resistance. Your fat belly won’t steal your breakfast You’ll be able to eat and use that energy and the energy being released from your fat belly to live your life with very little hunger. You won’t have to eat more later to make up for the food your fat cells stole from you. You’ll start feeling better and having more energy. You’ll break the vicious cycle, by directly attacking the root of the problem – which is too much insulin. Listen you’ve been struggling with this hunger problem your whole life, struggling with food and an out of control appetite your whole life.

The best thing to do, is to attack the problem where it lives, you’ve got an insulin problem, Stop the insulin problem. I’m going to say that again. STOP THE INSULIN PROBLEM. Your body produces insulin when you eat carbs. Now listen, it produces insulin when you eat too much protein, and I know there’s a lot of other reasons. But you know, For most big heavy people, the problem is carbs. And for all you food police people out there that want to argue with me that there’s other things that spike insulin that’s fine, I know that, I know that’s true and everybody knows that’s true. But guess what? That doesn’t matter to the person that’s heavy. What’s causing their problem is eating too many carbs. When you eliminate the problem, high insulin caused by too much Sugary foods and drinks, you attack and defeat the root cause of your fat collecting problem and the root cause of your appetite control problem. Listen, When you eat eggs and bacon, instead of cereal, then you stop your fat cells from stealing your breakfast.

For more on the role of high insulin being the Root of your trouble, see my post and video “Drying Up the Root”

What Do You Want to Give Up?

You know the first thing I always hear from people when I tell them about this diet is: “You mean I have to give up my potatoes and bread? I got to quit drinking soft drinks?” Yea, you got to give them up. The reason you got to give em up, is you got a carbohydrate problem, you can’t handle the sugar. You can’t handle the sugar that’s in those things. You make too much insulin when you eat them. Will you be able to handle it when you lose your weight? You might be able to. Maybe? Maybe not, depends on how much damage you’ve done to your system over the years. You’ll probably never be able to eat like you did when you were young again. I’ve been able to add back some potatoes to my food since I’ve lost the weight, but I’ve not added back the flour and sugar and I never will, because, and that’s a subject for a future video, because I like being slim and pain free and I don’t like my guts to hurt.

Giving Up Being Fat, Sick and in Pain

But I want to turn the question around. Are you really giving up potatoes and bread and snack cakes and soft drinks?

  • Or are you giving up a big belly, giving up 50 extra pounds, 100 extra pounds, a 150 extra pounds.
  • Are you giving up arthritis? I did
  • Are you giving up acid reflux and heartburn? I did
  • Are you giving up sleep apnea and a nighttime breathing mask? I never had that, but I had trouble sleeping on my back.
  • Are you giving up a couple hundred dollars of prescription drugs every month, or a lot of money for over-the-counter pain relievers every month?
  • Are you giving up dying twenty years sooner than you should?
  • Or feeling like death while you’re still alive?
  • Are you giving up not being able to play with your kids and grand kids because your too fat?
  • Are you giving up not being able to sit in a chair?

You got to see this from the right perspective. When you attack this problem where it lives, I mean really attack the problem where it lives, too much insulin caused by eating too much sugar. You can get rid of this problem or you can at least beat it down to where it’s manageable.

Insulin Resistance – The Root Cause.

This is not a casual problem you got. It’s really not weight. Weight is the cosmetic thing that you see, but real problem is what’s going on inside your body. Weight’s important. But insulin resistance is really associated with some really nasty, expensive, life shortening and life destroying diseases. Insulin Resistance is at the root of Heart Disease, stroke, angina, diabetes, high blood pressure, high cholesterol, high triglycerides, joint pain/ osteoarthritis. Poly Cystic ovarian syndrome (PCOS) which is the cause of irregular periods in women and pelvic pain and cysts on their ovaries. You know high insulin levels or insulin resistance is associated with several types of cancer. And a lot of them are cancers that women get, and men too, but some of them are more female. Esophagus cancer, Pancreas cancer, Colon cancer, Breast cancer and cancer of the Uterus and Kidneys. You know these cancers are associated, I’m not saying that they are caused by high insulin resistance, but people with insulin resistance are prone to these types of cancer. Listen, open heart surgery is a major, major let down. It’s super expensive and life threatening and could be life destroying. High Triglycerides, Low HDL cholesterol, clogging of your arteries and causing you to have to have open heart surgery or stents, that’s a major, major problem.

And insulin resistance is highly associated with this disease. Cardiovascular disease, heart disease, is closely meshed with insulin resistance.

And you know Diabetes, which is widespread anymore and Arthritis are devastating and they’re expensive too. Listen Folks, the associations that I’ve just talked about between these diseases and high insulin are real. All you have to do is go online, go to Google, type in one of names of these diseases that I just mentioned and add the phrase “insulin resistance” and you’ll see just how real this stuff is. So if you have a big belly and if you have insulin resistance this is serious business.

What You’re Really Giving Up.

So are you giving up potatoes, and bread and soft drinks and snack cakes, Or are you giving up these diseases that are going to rob you of the enjoyment of your middle aged years and old age. You know you’ve got to decide which one you want more, cakes and candy, potatoes and bread, Or playing with the kids and grand kids, staying off expensive medicines and being slim and healthy.

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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  • Judy volkmar says:

    Sir, I’m trying to get the hang of fat versus calories verses carbs versus protein. I’m a type 1 diabetic on an insulin pump and am not sure how much fat, carbs, and protein per meal to eat. I’m not that good at math so percentages are hard to figure out. I really want to succeed at this. I tried Atkins but I can’t seem to get my body to use the fat. I don’t gain but I don’t lose either. I would appreciate any suggestions you might have. Thank you desperate

    • Bob Briggs says:

      Read my article about menu planning wwww.buttermakesyourpantsfalloff.com/simpleboring

      • Lee says:

        Hi Bob, I’ve been logging my calories just to see and I’ve only been eating 1600 calories a day with all the high fat products, butter and fatty meats and bacon and I’m never hungry. I’ve only been on the diet for 10 days but so far so good

    • Judy- I strongly suggest you get yourself a copy of Dr. Richard Bernstein’s Diabetes Solution book. There’s nothing in there that will contradict what Bob says, but if you want insights from the master of Diabetes control (especially for Type 1s), Dr. Bernstein is THE man. (Why? He’s lived with Type 1 Diabetes probably longer than any other human in history. He was diagnosed in the 1940s, and by the 1960s was suffering a goodly number of complications from the disease… until he figured out The Truth about diabetes and carbohydrates. Last I checked, he’s still alive, and his book has a wealth of information for you.)

  • Dean Martin says:

    Hey, Bob!

    You’re looking great! Do you have any concerns about doing LCHF for the long-term?

    Maybe it’s my risk-aversion, but I’m more of a middle-of-the-road kinda guy. Now, I don’t mean processed junk food, but more “balanced” (I hate that word) meals…similar amounts of fats, carbs, and protein.

    I look forward to following your work.


  • Rebecca Heck says:

    Love the diet but having trouble with leg cramps. Any help would greatly be appreciated. Have been on diet for 1 week and arthritis pain is already improving.

    • Josh says:

      If your leg is cramping, I would take a look at how much salt you’re eating each day. Low carb dieters need more salt (sodium chloride) and a little more water each day.

      • Rebecca Heck says:

        Thanks for the reply but salt? I normally have low side of normal on potassium and have not used salt in years because of high blood pressure. Is adding salt the only way? I drink at least 64 ounces of water per day. Do I need to increase that?

        • Josh says:

          You don’t need to increase water just yet. You only need to raise up how much salt you’re consuming. If you drink more water, you will only further dilute the concentration of salt in your blood and tissues. There’s a lottt of studies on how salt does not actually increase blood pressure. There’s a famous article by Gary Taubes on salt. It’s definitely worth googling. There’s a few other sources I learned from but none of that is important. Long story short- try bringing salt back into your diet at, at least 1500-2000mg. It equals about 1/2-1tsp a day. Keep the water intake the same. Eat high potassium foods at your leisure, but I theorize it’s mostly a low salt issue. If you have any other questions, I’ll try to help or further explain 🙂

    • Ron Travis says:

      When I had my stroke last year, I started having calf cramps severely! The staff at OU Medical Sports Medicine recommended pickles(salt and vinegar) or yellow mustard(vinegar). Like a miracle! The local high school football team includes packs of yellow mustard in their first aid kit for players with cramps. The coaches have also told me that the swim team now uses mustard for cramps. I don’t know the validity of this but it helped me a lot!
      I have been on the Paleo diet(lifestyle) for 8 weeks now and have had NO cramps, no gout attacks, no arthritis episodes yet! Praise be!!

    • Agree with the comment about upping the salt intake. Insulin causes us to retain salt… so lowering insulin quickly will cause us to lose a lot of salt quickly. Expect your body to adapt / normalize somewhat in time, but bumping up the salt intake will help. Oddly enough, it will also help you retain more potassium, because if your body senses that your sodium is too low then your kidneys will trade some of your potassium for sodium from your urine.

  • EdnaMae says:

    Thanks for a low tech informative infomation that makes so much sense and easy to understand. I can see where I am going wrong, I will make some delicious changes to my eatng plan. Ednashukis

  • MAggie says:

    I found your website by accident and immediately forgot what I was looking for initially which was Shea butter
    I’m very impressed by what I’ve heard so far and wanted to say thank you Bob!
    With warm regards

  • Susan says:

    I am trying this as a former vegan of almost 30 years. I am now a lacto-vegetarian as I am eating lots of cream, cream cheese, cheddar cheese without animal rennet and tofu with spinach. Not to 0 carbs as yet, but usually keep it under 50 gr. Haven’t lost weight, but neither have I gained more over the last 3 months of adapting to this food plan. Do you know of any folks trying this as lacto-vegetarians?? Great article on insulin resistance!! BTW, my blood sugar is normal, but don’t know about the other readings. Usually they are OK. I could relate to your article 100% Hope to afford a blood glucose/blood ketone meter some day.Best regards:)

  • TJ Jahnel says:

    I would like to thank you for putting this info out to the world. Your message need to reach more people. I have been following this form of eating for the past 3 months and have lost 35 lbs and feel so much better. My HGBA1C have gone from 9.1 down to 6.2 and I am off of 3 meds for diabetes! My physician said by the next visit I may be off of the one pill I am still taking. I was continuing to eat 60 carbs per day, but now have reduced my carb intake down to 25 per day. I am being forced to have to buy new cloths now since the old ones are starting to sag! This really works, may more people follow your advise and become healthy. I balance my fatty intake between the Omega 6 and Omega 3’s and my HDL/LDL levels are better than they were a year ago.

  • Sharon Taylor-Hamilton says:

    I don’t like the state of butter but for this diet I will cook a lot more with it. My question is “Is there anything wrong with sugar free chocolate pudding?” My problem is my sweet tooth. I’ve given up bread, rice, potato and pasta. I just need to know what can I eat when a sweet tooth craving over takes me? Please help.

    • Linda Shobe says:

      Here’s what I eat when I have to have something sweet. I soften 1 to 1 1/2 oz of full fat cream cheese in a very small bowl.(10 seconds in the micro) Next I will mix in a VERY small amount of sugar free chocolate pudding, like half a teaspoon. Next I will add Stevia to taste, approx 1/2 tsp. It’s a small amount of dessert, it’s rich, but tastes like cheesecake. If I want it thinner I add about a teaspoon of sugar free almond milk. That with a cup of coffee with the heavy cream, I promise you won’t feel deprived.

    • Rachel says:

      Cream cheese and cool whip mixed together taste like cheesecake and are both low carb.

  • Linda ryan says:

    Love it !

  • Tejimol Joseph says:

    It is very nice. I will try because I’m havong diabetese

  • Wow, awesome weblog format! How long have you ever been running a
    blog for? you made running a blog look easy.
    The overall look of your site is fantastic, as smartly as the content material!

  • c-carter says:

    Great results! what did/does your exercise schedule look like? How long were your fasts when you lost the majority of your weight?

  • Rose says:

    What kind or brand of butter do u recommend?

  • sathish says:

    really good stuff….thks… need more detail regarding how to consume butter in our diet…..

  • los angeles says:

    It’s really a great and helpful piece of info. I’m happy that you shared this useful
    info with us. Please keep us up to date like this.

    Thanks for sharing.

  • jk47 says:

    you’re doing really good work, making this material really accessible. i’ve done low carb in the past but made the mistake of increasing protein instead of fat. and my carbs weren’t low enough anyway. i lost some weight, but not as much as i wanted to.

    on the advice of a friend, i was researching lchf and stumbled across your youtube videos, then your blog. your explanations are colorful, memorable and simple enough for people to understand what are really fairly complicated metabolic systems. e.g. “your belly stole your breakfast” is a terrific explanation of the role of insulin, and once someone’s heard that phrase i don’t think they’re going to forget it. similarly the question “why do fat people get hungry?” is really on target and thought provoking.

    very few people are going to read volek and phinney, but a lot of people could benefit from your videos and posts, and i plan to refer people here.

    the one thing i don’t recall seeing that i think you should add is the need to increase sodium intake. that’s a pretty big deal in making the transition to ketosis both tolerable and safe. the other thing is adding more on intermittent fasting, which it appears you are in the process of doing.

    i’m not interested in pilon’s book, but i’d kick in something to support your site if you had a “donate” button. maybe others would too.

  • Bernice Rizzi says:

    Im going to look further into this. Thanks

  • Theresa coleman says:

    I’m going to try this to see if I can lose these last 55 pounds thanks so much.

  • Air Pistols says:

    Wow, wonderful blog structure! How lengthy hqve you been blogging for?
    you make unning a blog glance easy. The full glanc of your
    web site is fantastic, let alone the ontent material!

  • jen says:

    How long does it take. I have been eating this way for 2 months and lost on 4lbs.

  • Paul says:

    Oh boy do i love what i just read.. For me YES eating carbs means eating more and more food but butter, coconut oil and other good fats tame the appetite. And the USA is very much insulin resistant.. just look at the general population.. alot of rotund people.. Anyway Bob thanks for this website . i have fallen into eating way too much food,, yes even healthy food can can fat belly.. butter, bacon and eggs. what a concept.. i love to watch Survivor and always love how in 39 days these folks go from fat to trim , why >
    ? cause their carbs and over eating is over and done.. Fat and fasting is the way and i love your part of b-fast is stealing your meal cause so much of it goes to the belly and then youre hungry again..

  • Glenda Taylor says:

    Just started this week. Low Carb. 4 days and I lost 4 lbs. I am excited. Want to get the books

  • Katherina says:

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    and in accession capital to assert that I acquire actually
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  • Deedeeforrest@gmail.com says:

    Dear Bob, Your information is amazing! You combined all the small tid bits you pick up from 15 of the best interviews by the leading Dr’s in this field into several terrificly informative, educational videos! Congratulations on your success!! Bravo bravo bravo!! I am curious about a few things and one of them is a pure vanity issue!! 1) How did you lose so much weight and have your skin be so beautiful? We often see skin hanging on a person who has lost as much weight as you have lost. 2) I am wondering if you can reverse insulin resistance. I understand how to trick the body and fast/low carb/high fat in order to lower the insulin and release the fat, but over time, can you ever reverse the insulin resistance? 3) I am 20 lbs down, lost it over 4 months (need to get 45 off total so 25 more to go, age 50 and female) and I have noticed that visually cellulite is showing up all over my body=butt, belly, back, legs, upper arms, neck. I was noticing how lean your face and neck looks, well, how lean your whole body looks and I was wondering if the cellulite will eventually go away as I continue to lose the rest of my weight? 4).I was wondering if you worry about the quality of the fat you are eating? I thought it was important to stick to the omega 3 fats and or a balance between 3 & omega 6. Grass fed butter and dairy and meet, etc. It might be a great video to do one day! Thank you Bob!

  • Diane says:

    After you fry chicken in lard to you discard the used lard or keep it to reuse?

    • Diane says:

      Ha! I just answered my own question. Fried chicken legs tonight and wouldn’t want to save the lard!

  • Marsha says:

    Oh butter Bob, I’m going to give this a whirl. You sum me right up with everything I read. You are the 1st person to ever explain to me insulin resistance. So where do I learn what foods to eat and get started?

  • Vicki says:

    My son’s family is on this eating diet plan, or lifestyle change. I have some questions.
    (1) what is your take on Diet Soda? ( I can’t stand coffee)
    (2) Is this diet plan okay for people who have type 2 Diabetes?
    (3) How much butter do you recommend with meals?

  • Dan Smith says:

    I’ve been on a statin for 15 years, and acid reflux meds for at least 10. I started this diet about 3 months ago, along with a membership at a gym. The heartburn stopped almost immediately, so no more reflex meds. My cholesterol is down to 188 from 209 one year ago; my goal is to give up the statin for good. I was not overweight, but I was getting a pretty fat gut; I’ve lost about 15 pounds; my 63 year old fat belly is nearly gone. This diet and exercise work!

  • Mark Hatfield says:

    Usually fasting causes the body to want to store fat and slow down the metabolism to ‘protect’ itself. One physician even uses fasting for patients who need to GAIN weight. (Usually three day fasts) Also, these people eat a ‘normal’ diet after fasting. So, this makes me curious about the comments on the affect of short fasts on insulin. Maybe, because the fasting you recommend is short is what makes the difference, and in combination with the low carb approach. Bob or anyone, thoughts on this?

    • Sandra Peterson says:

      For the definitive word on intermittent fasting and it’s effects on weight loss and diabetes, look up Dr Jason Fung or read his book The Obesity Code. It explains what works and why and how to overcome insulin resistance.

  • Marylou says:

    hi!,I love yoiur writing so much! proportion we be in contact more
    approximately your pot on AOL? I need ann expert on this area to solve my problem.
    May be that’s you! Taking a look forward to peer you.

  • I want to order my sister a tee shirt. I’m old school/do you accept money orders,if so what is the address to send in my order. Thank for your time and good customer service. Best wishes to you and your family. _My sister and I have learned a lot from your site.

  • lori craig says:

    I’ve been eating LOAF for quote some time. I’ve lost 40 in total , have 20 more to go. I’ve hit a brick wall. I even bounce up 2 to 3 lbs some days. Is this where the fasting comes in? I’m SO FRUSTRATED. Plus my joint pain is off the charts.

  • Sasha says:

    Hi Bob,
    Thank you very much for your videos on youtube,
    and then for this very website of yours.

    I’m 44 years old and spent almost more than half of my life struggling
    with my weight, after I’ve broken my right leg
    (which was successfully operated) in a stupid accident…
    I’ve never been fat before that, but after the accident,
    I was something like 240 pounds heavy for 5 feet ten/eleven…

    This was more than twenty years ago.
    Since then, my weigth was like a ‘yoyo’, going up and down,
    according to me being in the mood for sports or not at all…

    So, to make a long story short,
    after havin’ been told that fat makes us obese,
    I have learned to avoid it at all costs,
    the result was a constant struggle between carbo-hydrate consumption
    and aerobic training to get rid of those carbo-hydrates (!)
    What a non-sense, what a loss of time!

    Then, in may 2016, I discovered you, your story, believed you instinctively,
    to say so, and began the ‘keto’ (I didn’t know it was that at that time) diet.

    I’ve decided not to be afraid of fat any more.

    I was around 180pounds and lost something like 55 pounds
    in approximatively only two months!

    I couldn’t believe it!

    I was doing a 23hrs IF, then my (big fat) meal, then again 23hrs IF…
    it wasn’t difficult at all for me, and I was very strict with myself.

    No sugar, no fruit, no starch, no bread, no cake, no sweet drink, no alcohol…

    But bacon and (whole) eggs, butter, avocados, spinach, salt, parsley,
    broccoli, cauliflower, sausages, a bit of cheese, apple cider vinegar…

    All was (more than) good, but I stumbled into a ‘situation’…

    I’ve depleted myself from minerals, especially magnesium,
    and had multiple times a day (and night too) heart palpitations,
    huge, never felt before, leg cramps, and felt overall like crap…

    So, I began supplementing with magnesium + vit. B6 + silice…
    And everything went normal again,
    for a little more than (only) a week…

    Then, in spite of supplementing, the bad symptoms re-appeared.

    Another event I began to be aware of was/is dessication,
    although I make sure to drink (enough?) water,
    and to salt (himalayan salt) ‘liberally’ my food…

    So yeah:
    dessication, dehydration, loss of mucus in my body…
    Keto and mucin do not go well together, at all.

    The situation being potentially dangerous,
    only today did I accept a bowl of rice,
    my wife looking at me as if I was unaware of what I was/am going through,
    in order to provide some glucose to my brain.
    (The brain being responsible, via gluconeogenesis I guess,
    of depleting me of my own mucus in order to create/obtain some glucose
    for its fuel, since it obviously wasn’t satisfied with fat as fuel)…

    I had like 100gr of rice, a good bowl to say so, today…

    I hope I’ll get better, without quitting the ‘keto’ diet
    (well, it won’t be 20-30gr of carbs as I strictly did so far,
    but more like 100 gr from now on).
    That, I intend to eat every day just to make sure my mucus comes back.
    This is an issue, because a lack of mucus can lead to grave illnesses.

    I won’t eat as much carbo-hydrates as I ate throughout my life,
    but a minimum of something like a bowl or two per day,
    to stay on the safer side, while keeping on with a high fat diet…

    Just wanted to share my (poor?) experience
    so that anyone feeling the same as I did/do
    can, possibly, ask him(her)self what has to be done
    to overcome such situations.

    For me, from now on,
    it will be : adding more carbs
    (going from 20-30gr so far to 100gr).

    Keep up your excellent work, Bob.

    Best regards,


  • etrip says:

    Well…I’d also try to lose some pounds. Thanks for your sharing…

  • Lisa says:

    Hi Mr Briggs,
    Can a short fat Kiwi women (50 years young) really lose lots of weight? looking at 30 off kilos. . .
    You look amazing. I would never have guessed that you’d had a weight problem. Thanks for sharing this information. How do I start and what carb level should i begin on (20geams, 30 grams)?
    You’re a legend. Keep up the good work.
    Lisa ❤🐢

  • Steven Bruce says:

    Did you have loose skin after weight loss?

  • Linda Yarbrough says:

    I have been on keto for six weeks. I initially lost 8 pounds quickly–first two weeks, but have not lost any since. I am stuck.
    Breakfast around 10: coffee. Cream n stevia. 2eggs, 2 bacon sometimes half avacado
    Lunch/dinner about 4-5: 4 oz meat and cup of veggies or large salad with goat cheese-sunflower seeds, pumpkin seeds, 3 oz meat , avacado, vinegar and oil or a taco salad.
    My calaries add up to between 1000 and 1700. When I realized I was eating so many calories I just went to two meals a day. Help. I’m so confused.

    • Jennifer says:

      Hi Linda, calculate your carbohydrates. It’s possible that they are a little too high. It doesn’t look like it from what you posted but it all depends upon how much sunflower and pumpkin seeds you are eating. It looks like you are fasting for at least sixteen hours a day so that seems about right but, you might want to lengthen your fasting window to 20 hours. That would mean eating your first meal around noon or your second around 2pm. Also, make sure that during your fasting window you are only consuming water. You might tolerate a little coconut oil too if you experience hunger pangs. Even non-caloric sweeteners, including stevia, will stimulate insulin secretion. You need to bring your resting insulin down. Our bodies will not lose weight beyond the level of our resting insulin. Fasting plus Keto is the key. I hope this helps! Good luck!🤗

  • Tammi Wiggs says:

    Well tomorrow is my 40th birthday. I am just at a point in life where I know that i have got to turn things around.

    I saw friend of mine that I went to high school with. She was never a “skinny” girl. She always had a wonderful smile and attitude. I never knew she hurt on the inside. She never showed it. But she is and was then a beautiful young lady. She just had that spirit about her. It wasnt until I actually saw her true smile after about 6months on your plan. Yes!!! She watched your videos and took off with this lifestyle. Her spirit really shows and she looks amazing.
    It wasnt until recently that I sent her a private message asking for help. Asking her what she did and how she found out about the process. She told me about your videos. So I’m going to try this and see what happens.

  • Josh Harwood says:

    I watch youtube a lot. I’ve been binge-watching your channel’s videos, after already cooking like you recommend. I went from hungry to satisfied while intermittent fasting by cooking hamburger patties (with some steamed veggies, cooked with butter in a pan) and staying off grains, which I took from the “GAPS diet.” Your method really works.

  • Doug Carpenter says:

    Hey Bob, Doug C. from n.c. Im 56, married, e60 lbs, 6’4′, extereme arthritis and gout, no diabetes, im nit big on candy but do eat a lot of carbs. Struggled with weight my whole life, your story caught my attention as i said thats my story too. Im gettin ready to start this. I read also that fructose and insulin spike can cause gout, can you do a video on gout? God Bless and thank you.

  • Doug Carpenter says:

    Hey Bob, Doug C. from n.c. Im 56, married, 360 lbs, 6’4′, extereme arthritis and gout, no diabetes, im not big on candy but do eat a lot of carbs. Struggled with weight my whole life, your story caught my attention as i said thats my story too. Im gettin ready to start this. I read also that fructose and insulin spike can cause gout, can you do a video on gout? God Bless and thank you.

  • Rick Patterson says:


    I am eating strictly fats and protein and only have one meal a day. Is that considered fasting or do I need to not eat for an entire day?


    Where’d you go Bob!

  • Gerrit says:


    Thanks for all the explanations. you simplified a lot of what i am reading.
    in 5 month i am down 72 lbs so far (120+ more to go to get to a healthy range) on this way of eating. I sis not start with fasting but am no on the one meal a day intermittent fasting.
    I really have enjoyed you videos.

    Thank you.

  • Jean says:

    Hello Bob, I just stumbled on you video. Wanted you to know how helpful if was. I am beginning to eat more fat and way less sugar along with intermittent fasting. I only had about 15 lbs to lose and have 8.4 lbs to go. Even though it wasn’t a lot of weight, I felt pretty lousy on my high carb, low fat diet. I would lose a pound of two only to gain it back. . I am now fitness walking and lifting weights three times a week. feel sooo much better. I’m on a 16/8 schedule and must say I’m quite hungry the last 3 hours. But I’m so pleased with my results, I’ll never go back!

  • Pamela Maher says:

    Hi Bob
    My name is Pam I have tried Keto before but was not losing weight . I am 5’2” 165 pounds would like to be at 125 pounds . When I ate butter it was controlling my appetite but still not losing weight . I am not computer savvy. And the apps I can’t figure out . Is it here any way you could help me with how much of each fat % , protein % and carb% to eat ?

  • Dan Berndtson says:

    Bob…. please help. For some reason in the last couple of weeks ive gained a few pounds….. i do intermittent fasting. 19/5
    Have only low carb veggies, and do the butter cream and simple foods. What am i doing wrong? Cheers Bob. Your my inspiration. Dan👍

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