When starting a fat loss diet plan, you will have to find a nutrition level that is sufficient for fat loss without depriving your body of the nutrients it needs for energy, recovery and muscle building. As a starting point for your fat loss diet plan, I recommend consuming the following amounts of carbohydrates and proteins for each of 5 meals to be consumed throughout the day. I have provided nutritional guidelines to follow for 5 meals throughout the day for days that you workout with weights and for days that you do not workout with weights.
On the days that you workout with weights, you should consume a meal before and after you workout, a meal before you go to bed and 2 other meals throughout the day. Your pre-workout meal should be consumed about 1 hour before starting your weight workout and your post workout meal should be consumed within 30 minutes of completing your weight workout. All other meals should be spaced approximately 3 hours apart with your pre-bedtime meal being consumed within 2 hours of going to sleep. On days that you do not work out with weights, you will simply eat the 5 meals in order as shown in the fat loss diet plan above. If this schedule is not clear to you yet, don't worry, I will give a couple of examples to help make things more clear.
If you like to perform your weight workouts first thing in the morning, you will want to eat your pre-workout meal as your first meal of the day - about 1 hour before starting your weight workout.
3 hours after you have eaten your post-workout meal, you will eat one of your "other meals" and will consume the second "other meal" 3 hours after that.
3 hours after eating your second "other meal" you will likely be ready to eat your pre-bedtime meal. This will allow you to consume the same amount and ratios of carbs and proteins throughout the day while adding another meal or two to ensure that you are able to eat every 3 hours and adhere to the fat loss diet plan guidelines given above. If you prefer weight training in the afternoon, you will start your day by consuming one of your "other meals".
If you consume your second "other meal", you will then consume your pre-workout meal 3 hours after that and workout an hour or so later with your post-workout meal to follow within 30 minutes of completing your weight workout. If you consume your pre-workout meal as your second meal, you would workout an hour after eating the pre-workout meal and then consume the post-workout meal within 30 minutes of completing your weight workout.
Please feel free to split one or both of your "other meals" in half if you need to add another meal or two to your fat loss diet plan in order to be able to eat every 3 hours while you are awake. On days that you take a break from weight training, or if you do not work out with weights, you will follow the fat loss diet plan provided for non-weight training days. This plan is more simple to follow than the weight training days because you will simply consume the five meals in the order they are shown.
You should do your best to space all meals 3 hours apart to help increase your metabolism to burn fat more quickly. Although the non-weight workout fat loss diet plan is fairly simple to follow, I have displayed an example daily schedule just to ensure that there is no confusion on how this meal schedule should be followed.
For the non-weight workout days fat loss diet plan, you can split any meals except for the pre-bedtime meal in half in order to give you an extra meal (or more) for the day if you need to fill more time before you plan on going to bed. You may be wondering how you are to determine that you are eating the indicated amounts of carbohydrates and proteins for a given meal. In order to accurately account for the carbohydrates and proteins in a given meal, you will need to have a digital food scale (available at most department stores) and a calculator. Before I go any further, I want to make sure that you know what types of carbohydrates and proteins should be consumed for each meal as part of your fat loss diet plan. Using the protein and carbohydrate amounts in the fat loss diet plan above, you will determine the number of each nutrient that should be consumed for a given meal based on which meal you are preparing. Before you can determine how much chicken you need to consume, you have to know the serving size of the chicken and the amount of protein contained in a serving size.
If you are eating a food that does not contain a nutrition label, you should refer to the USDA food database to determine the amounts of carbs or protein in a given serving size of food.
Let's say that the nutrition label for the chicken breasts indicates that a serving size is 28 grams and that each serving size contains 7 grams of protein. You will then use your digital food scale to weigh out 140 grams of thawed chicken breasts before seasoning and cooking and you will have your 35 grams of protein for that meal. Determining the carbohydrates works the same way except you will subtract the dietary fiber from the amount of total carbohydrates indicated on the nutrition label.
It was definitely a change for me to start measuring the food that I was eating, but this is the only way to effectively make sure you are accurately following your fat loss diet plan and eating the right amount of nutrients necessary to build and maintain muscle mass, control your blood sugar levels to prevent additional fat accumulations and quickly melt away unwanted body fat.
After measuring your portions for a week or two, you will become used to the process and it will just be a natural part of preparing your meals.
Don't let the small amount of additional preparation keep you from starting a fat loss diet plan.
The Bulletproof diet also incorporates intermittent fasting, whereby you consume most of your calories during a very small window, typically 6 hours and fast the remainder of the day. A staple of the Bulletproof diet is a magical concoction called… wait for it… “Bulletproof Coffee”. I’ll admit that for awhile I was a little surprised that my total cholesterol and LDL numbers were not coming back down, but after seeing what others folks such as Chris Kresser had to say on the subject, my total cholesterol numbers were pretty much in line with what one would see being on a Paleo-type diet.
Additionally, not all LDL cholesterol is the same – there are two different types based on particle size. Looking at my LDL particle size analysis, I have type A – the large, “fluffy” type that does not put one at risk for things like heart disease.


I was somewhat disappointed to see that after bumping up my testosterone levels some 25% after 30 days, it then started to go back down. Could my initial 30-day retest have been a false positive?
An early stool test revealed that I was indeed suffering from leaky gut and fat malabsorption issues.
Something I had been struggling with was getting to the bottom of why my white blood cell count was always so low. So essentially, my immune system was shutting down, which explains my low WBC even though I showed no outward symptoms (I never get sick) . This also puts tremendous stress on one’s body, and can ultimately wreak havoc with one’s adrenals and thyroid.
I took an adrenal saliva test and at first glance, it would seem that things look pretty good, other than a slight dip below optimal range in the afternoon.
I really hate it when something is labeled as a “diet”, because people’s first reaction is that it’s all about losing weight when in fact it’s more of a lifestyle. In my original posts, I talked about the fact that I was actually over-training, and was switching to something more akin to Body by Science – short-duration, high-intensity workouts, in addition to playing soccer 2-3 times per week. Do your research and find quality sources for your staple ingredients like grass-fed (and grass-finished!) meats and pastured eggs like specialty butcher shops and farmers markets. A few key things I learned were how to use my slow cooker (nothing like coming home from work to some grass-fed shortribs!) and making my own bone broth. There’s a lot of debate currently regarding supplementation and while I agree that we should try to obtain as many of our nutrients as possible from our meals, there are certain nutrients many of us simply need to add (Vitamin D and Vitamin C are good examples). I’ve tweaked my supplementation regimen over time as my various blood markers reached optimal levels – in fact, I’ve actually reduced the number of supplements I take (stopped taking Vitamin A, for example). For a short time after starting the diet, I began to notice some skin dryness, but it soon went away (most likely due to eating foods rich in vitamin A, such as kale).
Earlier this year I started to grow out my beard, and to my surprise there were a bunch of gray whiskers appearing at the corners of my chin!
I’ll admit that for most of my life I took rather poor care of my teeth, and have tons of fillings to prove it. Like the diet itself, which is ever-evolving, I consider my journey a work in progress, making slight adaptations here and there based on my own situation and progress with the various issues I described earlier.
Increasing Carbs: Until my thyroid issues are resolved, I’ve increased my carb intake a bit. Protein Fasting: I consume a large amount of protein each day, and the latest version of the Bulletproof Diet suggests doing a protein fast 1 day per week (consume less than 15 grams) to trigger autophagy (allowing the body to rid itself of damaged cells), which has been shown to have tons of benefits.
Also, I will continue working through my various protocols to continue healing my gut and undoing issues that I had unknowingly been dealing with for decades. I think that if you have any pre-existing thyroid, adrenal, or autoimmune issues, you may want to reduce any IF until you have tackled those problems first. You seem to be well researched so I wanted to ask you – did you at all check the long term results of Paleo diet (and its derivatives)? Hi Rob, I just got back my last round of lab test results and things are looking good overall. Slideshare uses cookies to improve functionality and performance, and to provide you with relevant advertising.
Small changes will bring you a big effect to reduce your belly fat if you do it consistently.
Clipping is a handy way to collect and organize the most important slides from a presentation.
The premise is simple – eat a high (healthy!)-fat, low carb diet, getting 50-70% of calories from healthy fats, 20% from protein, and the rest from vegetables (with some fruits and starches).
However, notice how much my total cholesterol and LDL came down during my last blood test – I’ll talk more about this in a bit (has to do with fixing my thyroid). Additionally, I was completely missing certain types of gut bacteria, such as lactobacillus.
I managed to contact a previous doctor I used some 8 years ago who still had the results of some prior blood tests and sure enough, my low WBC issues have been around for years. Digging deeper, chronic infections such as H.Pylori can play a role in elevating one’s LDL, even when triglycerides are low. This tipped of my doctor that my cortisol numbers could be artificially inflated due to the chronic infections. I ended up doing a Crossfit on-ramp early in the year, which was right before one of my blood tests and sure enough my CRP skyrocketed!
It mainly came down to some advance planning, such as searching for gluten-free(ish) restaurants on Yelp, and when in doubt I would just go for sushi (also, any authentic Argentinian steak houses serve grass-fed steaks). In the summer I would even make my own adapted version of the “Get Some” ice cream recipe (my own adapted version can be found here). Incorporating collagen protein and bone broth into my diet has also done wonders for my skin (not to mention helping to speed up healing of bumps and bruises from playing soccer). Gray hair is a natural part of aging, but there are strong ties between gray hair and thyroid disfunction (and micronutrient deficiencies such as selenium and zinc). However, over the past year and a half, I have had 3 checkups (every 6 months) and have found zero cavities.
If you have any gut issues, ground meat is generally going to be much easier on your digestive tract.


I’ve noticed a slight bodyfat increase, but that could also be due to my increased protein intake as I continue to train and try to gain some more muscle mass.
That was a long post, but hopefully you have gotten some value out of me sharing my experience so far. You probably don’t need to go through the level of testing I did, so just work with a good functional medicine doctor who can order up a blood test and interpret the results. For me especially the cholesterol ratios were something I didn’t know (and makes so much sense). The n=1 public testimonials are impressive and I also feel amazing when I eat more animal stuff. Thanks for the post (and others) again, I don’t know if you hear this enough but it is a *very* informative and helpful blog. I rarely cheat and never eat processed foods because I truly enjoy real food and cooking for myself and my family. By restricting carbohydrates, your body goes into ketosis, and starts to use fat as it’s primary source of energy instead of glucose. You get to “cheat” intermittent fasting by having a few cups of Bulletproof coffee in the morning – a combination of high-quality, single-origin, mold-free coffee beans with grass-fed butter and coconut or MCT oil, which does wonders to stave off hunger while increasing cognitive function over the final few hours of your fast. The smaller particle size LDL is what has been shown to increase risk for heart disease and heart attacks by getting clogged in arteries, leading to things like plaque buildup. Having an underactive thyroid has been directly linked to lower testosterone – as I began treating mine, lo and behold it shot right up!
My stomach pH was an acidic 5.8, which can often be an indicator of candida (my doctor at the time simply said I probably had a “candida-like” infection, but didn’t suggest any course of treatment or ask for additional tests). After scheduling the blood, saliva, stool, and breath tests, sure enough some of the tests came back showing I had a number of lingering chronic infections, including Candida, h.pylori, Epstein-Barr virus (had mono in college), and Lyme Disease co-infection antibodies (still in my system after being bitten by a tick 10 years ago).
My doctor said I had what he called “functional hypothyroidism” – right at the bottom of the “normal” range. That being said, even while eating anywhere from 2800-3500 calories per day, early on my weight went down by approximately 10lbs , but proceeded to stabilize, hovering between 162-165lbs. Over the past 3 months I have been working to get my weight up to 175lbs (increasing muscle mass), so as a result I have simultaneously put on a little bit of added body fat – I am considering increasing my carb intake to factor in the additional training. I was then introduced to the folks at EVO Ultrafit, who are the pioneers of neurological-based strength training, built upon a foundation of what they call “iso extreme” exercises combined with a special electrical modality that literally retrains the way your brain and muscles send and receive information. I would pack some MCT oil and a “go kit” for my coffee in my luggage (if it was a short trip, I would pre-ground it otherwise I’d pack my hand grinder along with packing a stick of grass-fed butter in a small tupperware bowl).
And paleo eggplant lasagna with a mixture of ground grass-fed lamb and beef is pure awesomeness! As I began working on fixing my thyroid, lo and behold I began to notice some of the hairs regaining their pigment as they grew out!
In fact, during my most recent visit, after my dentist finished my cleaning he marveled at the fact that my gums did not bleed at all, and said my gums were the healthiest of any patients he’s ever seen! Did you check any long term effects of these diets before adapting it or was it more of a “I have slightly elevated LDL and slightly low HDL so this will fix it” sort of attempt? So I started Vit D3 supplementation, starting from 1000 UI, made blood tests on a 3 months basis and increase the intake up to 6000 UI. However, the study does indicate that Epstein–Barr virus lowers VDR activity so I will definitely look into having my 1.25 OH Vit D checked (even though I have very low inflammatory markers).
Candida was relatively easy to knock out, but healing my gut is an ongoing process that could take a total of 1-2 years to restore.
Fortunately, I was introduced to a great functional medicine doctor who quickly recognized my symptoms (having had successfully treated numerous patients with similar issues) and ordered up a battery of (but very specific) blood, saliva, stool, and breath tests. He was frankly amazed at how I was able to get by and still perform at a high level throughout the day (running a business, working out and playing sports, etc.).
I have barely lifted any free weights since I started working with them, yet I continue to gain strength and neurological efficiency.
I also figured out “hacks” for Trader Joe’s (although I avoid most items in TJ’s, they sell ground grass-fed beef and steaks in the frozen meat section and you can buy Kerrygold butter by the case at a discount if you ask) and Whole Foods. The only thing I can recommend to anyone is definitely checking at least 25 OH and 1.25 OH Vit D in the same blood test.
I’m finishing up my adrenal and thyroid support protocols next month (total of 1 year) and will then retest. I also upgraded my cookware (eliminating teflon) and cooked my food at lower temperatures (for longer duration) to minimize oxidation of fats. I’ve been eating a healthy Paleo style diet (not the lean version) for years and recently gave up the last remaining sensitive foods, dairy and nightshades. I did not realize for many years that protein can cause weight gain and I definitely think I overindulged in the protein and wasn’t eating enough fats, although I do not eat fat-free anything. In people with this mutation the level of 25 OH can be low or very low even if the 1,25 OH is good or high.
So for this people a supplementation of Vit D could be harmful because can increase a lot the active form in the body and produce an hypervitaminosis.



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