Katherine’s Pre-Agrarian Weight Loss Diet

My Pre-Agrarian Weight Loss diet is based on the following principles:

  • The diseases of civilization:  diabetes, heart disease, cancer, arthritis, auto-immune diseases, dental caries & obesity are shown by anthropological research to not exist in pre-agrarian cultures, both ancient and contemporary.
  • One of the prime differences between these cultures our contemporary American lifestyle is diet. We are unlikely to return to a time when we gather nuts and greens and hunt wild game for our food, but we can seek in the farmer’s markets and grocery stores a selection of foods that more closely approximates the foods available to our ancestors.
  • Maintaining a balance of macro-nutrients (fats, proteins, and carbohydrates) can help the body shed excess weight quickly, while avoiding loss of muscle mass common in traditional low calorie diets. Rather than using a scale and a calculator to obtain a balance of macronutrients, I recommend choosing foods that approximate those available to pre-agrarian peoples.
  • Fats are good for you. Your body relies on dietary fats including dietary cholesterol to build healthy brain, nerve, organ, and joint tissue.
  • Carbohydrates come in great varieties. Some are healthful and some are not. Sugar, grains, dairy and potatoes are readily stored as fat in the body. Carbohydrates from green vegetables, fresh fruits and beans provide healthful energy.

The difference between this diet and strict low-carbohydrate diets is the inclusion of fresh fruit and beans. They are super healthful and great to eat when you need something sweet or starchy. Enjoy them in moderation.

Recommended Foods

Recommended Foods

  • Non-starchy vegetables (squashes are ok in moderation)
  • Meat, poultry, fish and eggs (choose omega 3 eggs)
  • Nuts and seeds including coconut
  • Northern Fruits – 1 to 2 pieces a day (apples, peaches, plums, berries, avocado, pomegranates, citrus, pears, grapes)
  • Legumes (all beans including soy)
  • Filtered water, herbal tea, green tea, coffee (in moderation), dry white or red wine (in moderation)
  • Fats: olive oil, grape seed oil, peanut oil, coconut milk, butter (butter is considered as health food in many cultures and does not contain fattening milk sugars)

Don’t worry too much about quantities.  It is difficult to overdo when eating whole foods.  If you have a sweet craving have a taste of honey (preferably raw and unfiltered) or a bite of sugar free dark chocolate.

Foods to Avoid

Foods to Avoid

  • All grains (including corn), breads, and baked goods
  • Tropical fruits (bananas, pineapple, guava, papaya, etc.)
  • Potatoes and carrots
  • All dairy products except butter
  • All candy and sugar (except a taste of honey or sugar-free dark chocolate on occasion)
  • Fruit juice, dried fruit (it is easy to consume way too many pieces of fruit in this form)
  • All soft drinks including diet sodas, and alcoholic beverages with sweet mixers

“I will be going to my 40th high school reunion this fall and I would like to be at the same weight that I weighed on my wedding day!”

What to Eat

What to Eat

  • Breakfast: Omega 3 eggs fried in olive oil, fruit or berries
  • Lunch: Cobb Salad with a vinaigrette dressing and without cheese
  • Soups: Any kind without grains, potatoes or dairy (think vegetable beef or bean soup)
  • Protein (Meat, fish, eggs) plus your favorite vegetable
  • Chinese stir-fry (look for a sauce that is not sweet)
  • Mexican food (avoid tortillas and rice, example: chili verde or carne asada plate with refried beans)
  • Kale or other greens cooked with chicken broth and smoked sausage
  • Spaghetti squash with marinara or bolognaise sauce
  • Restaurant entrée: meat or fish with sauce that is not sweet or made with dairy, and a vegetable side dish (ask the waiter to substitute the rice or potatoes with a vegetable)
  • Snacks: Raw vegetables, fresh fruit, nuts and nut butters
Heal the body, clear the mind, nourish the spirit.