Going on a traditional cutting diet is going to do more harm than good at this point in your training. A way that will allow you to lose fat while building muscle at the SAME TIME so that you don’t have to worry about gaining a bunch of fat while gaining mountains of man muscle. I’ll get into this special nutritional method in a minute but first I need to explain the major flaw in the old school cutting diet because I need you to completely understand why you MUST avoid it.
We as Skinny Fat guys typically don’t have a lot of muscle to work with when we’re starting out.
Before I get into that I need to address another type of diet that is gaining in popularity right now that I whole heartily believe is the wrong way to go. You can go check out my program where I have this all broken down for you with diet plans for your specific weight.
So if you weight 170 pounds all you have to do is open the diet plan for 170 pound guys and you’re good to go. There are two main categories of fats: saturated and unsaturated fats and the latter are the good ones which help us to lower the cholesterol levels.
May 22, 2014:  The CLL program™ presented here is not intended to be a substitute for professional medical or nutritional advice, it is provided as an original and unique model for losing weight by enjoying the foods you love .
Step 1: Find your ideal daily calorie intake total for weight loss – how many calories should you consume a day? Step 2: Find your desired CARB LEVEL intake using the Carb Light Living™ Carb Chart below, based on your calorie target, as determined in Step 1. For instance if you are following a 1200 calorie program, you can chose to consume a total of 60 carbs per day for a more extreme rate of weight loss, 90 carbs for a more moderate rate of weight loss or 114 carbs for a slower rate of weight loss. The amount of weight you lose per week on a low-carb diet primarily depends on how your carb consumption compares to your carb expenditure. To be successful on any of the following paths, be sure to know the low carb foods – and especially become familiar with the low carb non-starchy vegetable options. Our 5 most popular recipes in one book, with expanded descriptions, full-color photos, and updated nutrition information.
We’ve pulled together our most popular recipes, our latest additions and our editor’s picks, so there’s sure to be something tempting for you to try. Subscribe to BBC Good Food magazine and get triple-tested recipes delivered to your door, every month. For years now those of us watching our weight, managing our cholesterol levels or eating for a healthy heart have opted for the low-fat option.


Take a walk down any aisle in your local supermarket and you'll see fat-free desserts, low-fat biscuits and calorie-counted ready meals. Carbs are found in starchy foods like bread, pasta, rice and potatoes as well as sweet foods such as biscuits, cakes as well as fruit.
These are mostly found in vegetable oils, fish, almond, cashews, etc.In opposite, the saturated fats are harmful to our health if consumed in larger quantities, for they can clog the arteries, raise the levels of cholesterol and cause obesity.
You assume full responsibility for how you choose to use this information. As always, seek the advice of your physician or other qualified healthcare provider before starting any new weight loss program. This number depends on a number of factors including your level of physical activity, metabolism, and gender. Once you answer the questions, the online calculator will ask you to enter a goal date –  or you can leave the goal date blank to have one automatically selected for you. Carb-rich foods are an ideal source of fuel for the body because we can convert them easily into glucose which our bodies use as energy. You will need to find this number prior to moving to Step 2 where you will chose your individual carbohydrate intake level total to match the calorie figure chosen. Some carbs, those that take longer to break down, supply slow releasing energy and keep us fuller for longer so these are the best ones to include in your diet.
It's true that fat supplies more than twice the calories per gram of carbohydrates, and saturated fat is the type of fat primarily responsible for clogging our arteries and increasing cholesterol levels. These are typically the whole-grain or brown versions of cereals, bread, pasta and rice etc. But, as we came to terms with this unpalatable fact, the food industry got to work replacing the animal fats in their products with un-saturated vegetable oils. White, refined carbs are fast-releasing and will soon leave you in need of another energy pick me up. If you do begin with EXTREME, I don’t recommend staying on it for for more than a couple weeks. Some of the changes they had to make included altering the structure of the vegetable oil so it could be used in the place of solid fats. What counts as ‘a little’ or ’a lot’ of these starchy carbs depends on your age, sex and activity levels. Consumption of fish can also make your brain sharp and healthy.SeedsSeeds are another great source of good fats.


To do this the food producers used a process called hydrogenation which created a solid or semi-solid fat thought to be more appropriate for their food processing needs.Unfortunately, we now know these hydrogenated fats increase levels of dangerous trans-fats which are both bad for the heart and our cholesterol.
However, there is guidance given for “carbs as sugars” – here you should aim for no more than 90g of carbs as sugars per day.
Although trans-fats can be found at low levels in some natural foods these man-made versions meant it was likely we were eating more of them.
Sunflower seeds, pumpkin seeds, flaxseeds and sesame seeds are all packed with healthy fats. All of this meant that the typical low-fat product tended to be high in carbs, might contain trans-fats and at the end of the day had a very similar calorie count to the original product. You can use combine them with different meals.NutsNuts are also a rich source of good fats. In fact when we eat foods high in carbs especially white refined ones, our bodies digest them more quickly. This can lead to blood sugar swings and cravings making it more difficult to control our overall calorie intake - which means that second or third 'low fat' biscuit starts to look very tempting! These are the healthy and good fats that are essential for your body.AvocadoThis green fruit is delicious and comes with a lot of other benefits. The consumption of avocado in combination with other foods will help your body absorb the nutrients from the foods.
Certain fats, like those in nuts, seeds and oily varieties of fish provide essential fatty acids (including the omega-3 variety).
These essential fats are important for maintaining healthy blood vessels, making hormones and for the correct functioning of our nervous system. The fat in our diet also helps us absorb certain vitamins, the fat-soluble ones, which include A, D, E and K.
Following a very low-fat diet makes you more likely to be low in these vitamins and that can impact your immunity, limit the body's ability to heal itself and have an influence on bone health. If you have any concerns about your general health, you should contact  your local health care provider.



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