What is brother Dan doing talking about his eating and food? No Martha Stewart or Rachel Ray type cooking show going on here. No, this is not something I plan to continue doing, but I have had some sweet victory in this area of weight loss, and wanted to share the "secrets" others charge a lot of money for, and do it completely free of charge. No sales pitch, no buying supplements, and no fad diets. Just a lifestyle change, one that actually gets results.

Is that OK?

I know many people struggle with their weight as I did, especially as you get older. I found what worked for me when exercise and regular lo carb stopped working for me. I was a 270 lb. weight lifter with rolls of fat over my muscles. Just very chunky! That all changed when I started doing what I am telling you about here. I went from a muscular fat ball of 270 to a fit and trim 215, and I plan to go a little lower to about 205. So, here is me having fun talking about all this stuff. 

My alternate and ULTIMATE brunch recipe:

Pour a little olive oil in the pan.  

I used minced garlic for this recipe, even though fresh garlic tastes better. Fresh garlic takes a little longer to peel. I know some people have ways to make the peeling easier, but I am a “traditionalist” and do it by hand if I use it. I’m generous with the garlic in the pan.

I chopped a medium yellow onion and put it all in the pan. Then, I added a generous serving of baby spinach, and lo and behold, I dropped some Sambal Oelek chili paste in the pan. Sometimes I will use jalapeños or other hot peppers. In this particular case, I also added some bacon bits. 

At the church I attend, they have 5 acres dedicated to growing organic whole foods, and hot peppers are a part of it. I’ve used several different hot peppers from that farm. I particularly like some small round ones that I don’t know their name, but they were HOT!!! Ghost peppers? Loved them for cooking. They also had the smaller red chili peppers like my grandmother had in her back yard in Puerto Rico. These were super-hot. I can’t write what country folks call them here because many of my Latin brothers and sisters in Christ would get offended. They are called by using a foul-mouthed phrase to refer to them. If you put them in your mouth, you might wind up cussing! Hopefully not, but they are that hot! AY!  

As you can see, I am a hot pepper fanatic.

Set heat on a little higher than mid-range.

Let all that cook until the spinach wilts well. Then sprinkle some parmesan and add three whole eggs. Top off with provolone cheese, lower temp to medium heat, cover the pan and let cook until eggs are done to your liking.

Often, I scramble the eggs and put them in after the garlic, onion, and spinach have sizzled for a bit. Sometimes I will also chop up some vegetables like broccoli and cauliflower and add it to the mix. I make a nice omelet out of it. I let the eggs cook until it’s a little crispy on the bottom, put cheese on top with meat or chicken (no breading of any kind). I add some Alfredo sauce and season to taste. I use sea salt, crushed red pepper, cayenne, or black pepper. I fold it like an omelet and enjoy!

No, eggs are not unhealthy. People that only eat the egg whites are shortchanging themselves. The white protein of the egg needs the fats in the yolk to get the best nutrition into the body. As you age whole eggs are an awesome food. They are super healthy and excellent nutrition. Don’t fall for the old wife fable that egg yolks are bad for you. Wrong!

Often, I start my eating with a big, beautiful salad. Avocados are a great source of food during keto. I will write about salads some more below.

For real keto you must eliminate all bread products, potatoes, carrots, sugary drinks, pasta, and even the diet sodas! Forget anything with sugar! Drink tea, some coffee, and water when you are thirsty. I drink a lot of tea, but I despise hot tea. Give it to me ICE cold only. Leave the hot stuff at home for the sick and dying! Oops! I know many countries have hot tea as a part of their daily consumption, so go right ahead. I just like tea very cold.

Get rid of the carrots, tomatoes, and ALL fruits. No bananas, apples, pears, grapes, etc. Forget fruit juices or dried fruit. As for me, I quit eating all cheese products for about 60 days when I started. That is optional, but I chose to do it. It worked for me. 

If you are a believer in Christ Jesus, you probably already removed all alcohol, but if you are not convicted that you need to refrain from wine and stuff like it, listen up: alcohol of any kind will wreak havoc on a ketogenic lifestyle. Get rid of it! Alcohol breaks down in the body into sugars, increases insulin, produces excess cortisol, and winds up helping fat storage. Alcohol cannot contribute anything positive to my life, so "von voyage" and stay away from me! 

Eat meat with some of its fat (cow, sheep, goat, and for the adventurous there is bison, deer, etc.), and don’t forget fatty fish like salmon. I also eat wild caught tuna and sardines in olive oil. 

There is is so much to tell you about concerning food options. Ever heard of cauliflower pizza crust made with Alfredo sauce and mozzarella cheese? What a treat! Very keto acceptable. Somebody, and I don't remember the name of the company, started making cauliflower pizza crust. They are made with zero flour. The gluten free stuff is gross to me and not helpful for keto at all. Most of it tastes like cardboard to me. I'd rather eat a leather shoe sole than eat the gluten free stuff. Hey, I have my standards and my own tastes. 

Those that tell you to stay away from marriage and/or meats are involved in doctrines of demons! Vegetarianism is a doctrine of demons! Did you know that? 

But the Spirit saith expressly, that in later times some shall fall away from the faith, giving heed to seducing spirits and doctrines of demons, through the hypocrisy of men that speak lies, branded in their own conscience as with a hot iron; forbidding to marry, and commanding to abstain from meats, which God created to be received with thanksgiving by them that believe and know the truth. For every creature of God is good, and nothing is to be rejected, if it be received with thanksgiving: for it is sanctified through the word of God and prayer. (1Timothy 4:1-4 ASV)

Animals are creatures. Plants are not creatures! The apostle was speaking of meats and not plants. Thought I would bring out these clear Biblical truths. God created MEATS to be received with thanksgiving.

I eat ground beef (no lean stuff) or steak. Even though acceptable as a meat during a keto lifestyle, I stay away from pork products. I despise the taste of baked or sliced ham, and just about pork products of any kind. There are some exceptions like baby back ribs from Texas Road House, slow roasted pork in a pit (Caribbean style), and “chicharones” (pork rinds), I may eat these occasionally. No pig's feet or ears. No cow tongue, liver, brain, and no other "exotic" parts for me except the meat! Some people like cow liver and chicken gizzards. These are extremely disgusting to me. Sorry for all you lovers of weird animal parts. 

The above being said, my triglyceride levels, blood pressure, and glucose levels are excellent, and I feel good! Some people think that eating fats will increase triglycerides and lead to hardening of the arteries and possible heart trouble. Wrong! I was shocked when I first learned about this. I ate too much fat free stuff and it was contributing to my weight gain! Big mistake. Eating some fat with a protein and sticking to a keto lifestyle will bring your blood levels and pressure back into a normal or better range. Believe it because it is a fact!

The goal of keto is to get the body to begin consuming the excess fat as energy, instead of depending on carbohydrates-sugars. There are all kinds of scientific studies done on all this, and people make the mistake of listening to fad pushers when weight loss is easy as can be if these things are followed consistently.

Let me say something to you over 55 crowd. I am 66 going on 67 January of 2023. Get into lifting weights. Walking is good, but not enough. Bicycling is good also, but not enough. Gardening is great during the summers, but it will not be nearly as good as weight training. Swimming is great, but we over 55 folks need some weight training on a consistent basis. Quit being a lazy cuss and get busy with the weights. 3 times a week would do you a lot of good, and frankly, it will change you physical life for the better.

Every once in a while I hear Christiaan people excuse themselves from any exercise by using a verse in the writings of the Apostle Paul. 

For bodily exercise profits a little, but godliness is profitable for all things, having promise of the life that now is and of that which is to come. (1Timothy 4:8 NKJV)

"See Brother Dan, exercise profits only a little! So, I am majoring on godliness and don't do any exercise." Yep, said the fatso preacher! Look, bodily exercise profiting a little doesn't mean that it is useless, but that compared to spiritual things it is of less value. That should be obvious, but nowhere does it say that it has no value. The old KJV and the NKJV use the word "little," but it is better translated as "for a little while." Natural exercise does not get permanent results. That is the emphasis here. EVERYONE and their mama knows that! Exercise must be engaged in continually. If you exercise today and forget about it, your body will reap no benefit from it. Consistency is what works. 

Here is another translation of 1 Timothy 4:8:

Physical exercise has some value, but spiritual exercise is valuable in every way, because it promises life both for the present and for the future. (GNT)

A number of other translations point this out. Physical exercise has some value, and it is best to get out of it all the value you can without neglecting the greater value of spiritual training. 

You don't have to get fanatical and lift 300 lbs. at your age (unless you want to compete), but any weight lifting program would be greatly beneficial for anyone, especially as you approach 55 or over. I train consistently with weights and it has great health benefits. Older folks should stay away from crazy aerobics classes and go anaerobic. Your body and joints will thank you.

One more truth. Even if you have never trained with weights and are 75, you can start on a program today. It will not only strengthen your muscles, but it will make your bones, joints, and ligaments (connective tissues) grow healthier. Your skin will begin to look better and tighter, and many other benefits will follow.   

Then comes the fun part.

Don’t eat breakfast! Wait a few hours before eating anything. Eat after 10 am and cut off food by 5 pm. That is to start. I usually train with my workouts before I eat breakfast. Other people train in the afternoons. 

The key is to get your body to initially be without food for 17 to 18 hours before eating. As your body adapts, you can wait and eat by 12 noon and cut off all food by 4pm. A four-hour window for keto friendly food means you will be without food for 20 hours, that is what you want to accomplish until you reach your ideal weight. Even just getting close to 20 hours without food will have excellent results. I initially learned much of this from Dr. Eric Berg on his YouTube channel. What I like about him is that he consistently posts under the videos the scientific studies that back up his presentations. Very useful. No fad diets there! 

It may take you a month to reach a 4 hour window for eating keto friendly foods. I was radical, and after my first week, I pushed myself into the 4-hour food window. It was difficult, and I had some tiredness in the afternoons for a week. I started using MCT oil in the huge green salads I like to make. That helped me with the energy levels. Watch it with the MCT oil. Too much and you will have the runs. Don't ask me how I know. 

You must watch it with salad dressings. Stick with olive oil, MCT oil, vinegar (organic apple cider vinegar is best) and seasonings. Often, I've added fresh cilantro, parsley, or oregano to my salads. Most commercial dressings, steak sauces, gravies, ketchup, all are a NO-NO and they can be high in carbs or have unhealthy oils like soyabean, corn, and vegetable oils.

Most low carb or sugar free dressings use the wrong kinds of sweetener and defeat their purpose. READ every label and stay away from anything with sugars like cane sugar, maltodextrin, honey, high fructose corn syrup, fructose, glucose, dextrose, sucrose, and everything you can’t pronounce. Look at the list of 56 sugars and learn them: https://www.healthline.com/nutrition/56-different-names-for-sugar. You need to stay away from all added sugars of any kind. These are very damaging. 

I know this all can be difficult at times, especially if you travel for work or ministry. You have to watch closer than ever on the road what you eat and at what time you eat it. NEVER eat after your cut off time come hell or high water! No late night eating! I used to fight to get to the kitchen and eat something before my 4 or 5 PM cut off time because I knew I was not having anymore food until the next day around 11am or 12noon. That was hard at first, but became easier and easier as I pushed through the bad eating habits of the past.  

There are only four sugar substitutes that are even worth mentioning, and they are xylitol, erythritol, stevia, and Monk fruit. Xylitol info is a little harder to come to a definitive answer on whether it helps or interferes. It seems the jury is still out on it, though leaning towards useful. Not so with erythritol, stevia, or Monk fruit. Those don’t spike insulin and don’t increase cortisol, which are found to be major contributors for fat gain and fat storage, but that is another subject. Saccharin and aspartame are bad news. Stay away from them. Even though Monk fruit is OK for keto, I don't like it because I have to use a much larger quantity to get the sweetness I want. It's really not as sweet as the other acceptable sweeteners.

Look, if you really want to lose the weight FAST, you must get your carbohydrate consumption down to as close to zero as possible and do intermittent fasting. That is what I have done. Now that I have gone under my target weight, I add 20 to 30 carbs a day- sometimes. I said- sometimes. Not often. I still watch very closely what I eat and at what time. 

The other day, I took my sons to Texas Roadhouse. It was our Christmas dinner! I hadn’t eaten all day and it was 2 pm! So, I ate everything I ordered and even ate… wait for it… their bread rolls! Uh! So, so good with that doggone cinnamon butter! It was a first for me in almost 6 months. It was weird. I felt so stuffed when I was done that I wound up not enjoying it much. My body did not see it with kindness. I ate nothing after that indulgence until the next day at 12 noon. See what I did? It was a VERY special allowance, but immediately I got back on the bandwagon. The next day, I ate as close to zero carbs as possible and continued on that for a few more days.

Men and boys should stay away from ALL soy products, that is unless you want to grow some feminine parts. Ha! Soy products consumed consistently can contribute to a feminized male body. Yuk man! Get at least some muscularity on that frame! Soy has the tendency to increase the production of estrogen, and that is bad news for boys and men. Boys, stop the soy lattes and all soy products!

Drink real coffee! I am from Puerto Rico and enjoy a big mug (not a cup) of piping hot coffee in the morning. No soy milk ever! I use half and half or light whipping cream for my coffee. They are very low to zero carbs. I rarely use whole milk, but I say no to coconut milk, almond, or rice milk! How can you possibly get "milk" from almonds and rice?? Those are not good for weight loss.  

Occasionally (once a month or so), I will get a sugar free chocolate bar sweetened ONLY with stevia. Have you heard of Lilly’s chocolate bars? Love the stuff, but it is not something to indulge in too often, but it makes a nice treat. I REALLY like chocolate. Anything chocolate!

One woman said pointing at and caressing herself, “I have all this dark chocolate here and it’s available”. Her lustful smile was dripping with the wrong spirit. It was Fornication 101. She was a very curvaceous, dark-skinned woman. Very nice to look at, BUT not for a lingering look. I’ve learned to turn my eyes and my head away from dwelling on the wrong thing. I mean, literally turn my head, and look at something else. The offer was rejected by not commenting and simply walking away. Don't engage a wrong spirit like that at all unless you are going to cast it out or you are doing a Jesse Duplantis. A what? 

Evangelist Jesse Duplantis was on an airplane and one voluptuous woman offered herself to him. He asked her to step back some so he could stand up. She obliged. He got up, pointed his finger at her and began to yell so everyone in the airplane could hear him, "Whore of Babylon!! She is a whore of Babylon!!" He said it a few times until the woman ducked her head in shame and ran off. Jesse stated, "If you don't embarrass sin, sin will embarrass you." That is the right spirit. 

Well, I am 100% male and as heterosexual as they come, but I am not on the market for the kind of chocolate that woman was offering! I’ll take Lilly’s, thank you very much. Lilly’s can’t hurt me, but the other is on the road to death and hell, whether she had dark chocolate skin, a rich white appearance, or anything in between! No way!

Flee from sexual immorality. All other sins a person commits are outside the body, but whoever sins sexually, sins against their own body. Do you not know that your bodies are temples of the Holy Spirit, who is in you, whom you have received from God? You are not your own; you were bought at a price. Therefore, honor God with your bodies. (1Corinthians 6:18-20 NIV)

See also Romans 13:13; 1 Corinthians 10:8; Galatians 5:19; Ephesians 5:3; Colossians 3:5; 1 Thessalonians 4:3, Jude 1:7; Revelation 2:14, 2:20, 9:21.  

Now the body is not for sexual immorality but for the Lord, and the Lord for the body. (1Corinthians 6:13b NKJV)

The decision is in your hands. You have a choice and only YOU can choose between what is right and wrong.

I call heaven and earth as witnesses today against you, that I have set before you life and death, blessing and cursing; therefore choose life, that both you and your descendants may live; that you may love the Lord your God, that you may obey His voice, and that you may cling to Him, for He is your life and the length of your days; and that you may dwell in the land which the Lord swore to your fathers, to Abraham, Isaac, and Jacob, to give them. (Deuteronomy 30:19, 20 NKJV) 

There is so much in those two verses that I could preach and teach on them for at least an hour! Oh, wait a minute. I did preach on that very subject in Spanish at a church in Puerto Rico back in 2005. It's the podcast message attached to this post. If you can understand Spanish, you will receive tremendously from the anointing there that day. The recording is powerful! God did special miracles that day at that church. Be blessed!