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Regardless of your current nutritional knowledge, the first thing you need to change is your attitude towards food. In order to eat for life, fat loss, and muscle;  you have to eat for purpose, instead of eating for pleasure.
Eating for purpose means you eat quality food because your cells need the nourishment to flourish. Eating for pleasure means snacking or eating ice cream when you are sad and bored because it makes you feel all better inside.
Protein – these are needed to make most of everything in the body and are absolutely needed for muscle growth. Fat – these often get blamed for making people overweight, however  avoiding dietary fat is a big no-no. Out of all of the diets I have tried, I believe a paleo diet to be the most sustainable and easiest to follow in today’s society.
A paleo diet is one that includes eating all of the meats, vegetables, and fat to your heart’s content. Probiotic rich fermented foods – Probiotics are live bacteria and yeasts, mainly located in your gut, that are good for your health. And as we learned in How to Defeat Victim Mentality, BDNF encourages neuroplasticity and promotes anti-depressive actions.
First, let it be known that regular ol’ grain-fed butter is vastly inferior to grass-fed butter. Grass-fed butter contains high levels of CLA, Vitamin K, Vitamin A(which gives it the bright yellow appearance), it has an equal Omega 3 to Omega 6 ratio, and it is the best source for Butyrate. Butyrate is a very interesting short-chain fatty acid that has implications of being anti-inflammatory, anti-cancer, a gut function enhancer, and a great source of energy. Coconut oil has a higher burning temperature than olive oil, making it superior to use when cooking.
Xylitol and Erythritol are both sugars found in fruit that do not cause tooth decay and do not affect blood sugar.
For quick protein, I blend pasture-raised eggs with some honey and use it as my post workout drink – Rocky style. The best water to drink is one that you have never heard of… Hydrogen Water(coming soon). Hydrogen water is water that has high levels of elemental Hydrogen(H2).  This confers an extensive host of health benefits. It has been proven that whether you eat 2,000 calories between 8 meals or 2,000 calories between 2 meals, it has the same net result(source). 3)  The lack of food to digest translates into more energy devoted to powering your mental faculties. You should be concerned with your physical appearance, and you should always be proud of your hard work. However, if you gained weight because you lost fat and gained muscle in its place, then you will LOOK BETTER! If you follow my guidelines (natural diet, exercise, and intermittent fasting) you will not have to stress about counting calories because your body will form to your ideal body composition on its own. If you are looking for a comprehensive, in-depth, and easy to follow guide on how to lose fat, gain muscle, and extend your life then check out my e-book: Going 100. Subscribe Now, for FREEJoin other subscribers now, and get FREE updates on becoming the best, FAST!
Yeah, that sure is a nice soundbite, but too bad reality doesn’t always work in such a simple black and white fashion.
The problem however with “eat less, move more” as the be-all-end-all of fat loss is that, like any short and simple guideline, it leaves out a few important caveats and details that can make or break a person’s success.
In short, many people may be overfed, but they are paradoxically at the same time undernourished. When an individual is starving for nutrition, the body only has one way to try to get those nutrients in: increase the appetite. Rather than listening to the body and giving it the vital nutrients it needs however, most people resort to more junk food and empty calories that feeds the fat cells while robbing the rest of the body of the nourishment.
Steel cut oats, berries, kefir, and green tea instead of a bagel, cream cheese, and orange juice for breakfast.
The “best” approach to anything may not always be measured in terms of how well it could get results, but perhaps how well it does get results with actual human beings using it.
The fundamental problem with telling people to do anything less or not at all (and I know I advocate restriction myself) is that people hate when something limits their freedom and they naturally want to rebel against it.
For myself, instead of thinking about “eating less” or what I’m no longer eating, I like to think about all the new and delicious foods and recipes I caneat. A person who’s attempted to lose a lot of fat may notice that their body is “fighting” them every step of the way. New research is now showing that leptin also plays a large role in regulating thyroid function.
There are a few strategies and approaches to overcoming leptin resistance, and one key is to take a steady approach to fat loss and make healthy habits and dietary choices a lifestyle. Having a “cheat day” once a week can help overcome the reduction in leptin that comes with dieting. A big issue with extreme dieting is that while the numbers on a scale may go down, it doesn’t always mean favorable changes in body composition.
This is important because having more muscle means your metabolism is firing red hot all day long even while you’re sitting around.
In addition to simply “moving more,” I recommend high intensity forms of exercise and resistance training for those healthy enough to engage in it as that will have the biggest bang for the buck in terms of time invested and results. These forms of exercise not only preserve and build muscle for an athletic “toned” look most men and women want, but they increase the metabolism all day long and help fight off insulin resistance and prompt nutrients ingested to feed the muscles rather than fat. This means less boring hour long cardio sessions, and more sprinting and interval training sessions. I like 30 seconds of all out effort with 1:30 of more relaxed effort with sprinting, cycling, jumping, or other forms of activity repeated for 4-6 cycles in a session, 2-3 sessions a week. For those with joint issues they can engage in fast walking, optionally on an incline, for 15-20 minutes 3 times a week or 30-45 minutes of rebounding.
Strength training is equally important for men and women to preserve and build muscle on a calorie deficit. Note: Most women cannot build “bulky” muscles even if they tried due to lower testosterone levels, and “toning” is essentially building muscle while losing fat.

While “eat less, move more” covers an important part of fat loss, it doesn’t address some things that can be just as important.
The research on epi-genetics as shown that the thoughts a person thinks can actually affect the genetic expression of a person, and one of the biggest culprits behind obesity and other health problems is something almost everyone is afflicted with: Too much stress. Although a little stress is beneficial, if excess stress isn’t managed through things like meditation, emotional releasing, and limiting exposure to negative people and environments, fat loss can be slow to non-existent.
Above all else, the simplest key may be to simply love, accept, and respect yourself and your body no matter what it looks like or what state it’s in. About The Author: Derek Doepker is the founder of the blog Excuse Proof Fitness which provides cutting edge nutrition, exercise, health, and motivation strategies to assist people in overcoming the “real world” challenges of losing fat and staying sexy forever.
Tom Corson-Knowles Blog by Tom Corson-Knowles is licensed under a Creative Commons Attribution-ShareAlike 3.0 Unported License. The contents of this Site, such as text, graphics, images, and other material contained on the Site ("Content") are for informational purposes only. Hitting your goal for the day is the most important aspect of eating protein, whether it’s for fat loss, building muscle, or just maintaining your weight.
So if you want to weigh 200 pounds, you’d eat 200 grams of protein per day for a total of 800 calories. Using the 200 pound model, you would consume 100 grams of fat per day, or 900 total calories. Add your protein (800 calories ) and your fat (900 calories) and then subtract it from the total number of calories you want to eat (2500-1700 = 800 calories).
Divide the remainder number of calories (800) by 4, and you’ll have a target number of carbohydrates you should eat (200 grams).
Despite what you might have heard, your body can process a lot more protein than you think in each meal. The idea that your body can only handle limited amounts of protein was one of the initial reasons why people began eating meals every 2 to 3 hours. While most people think that protein is most important before and after your workout, this isn’t true. That means if you’re a fluffy 200 pounds and want to be a lean, toned 180 pounds, simply eat 180 grams of protein per day. Fat is a major fuel source for your body and has multiple functions, such as helping your body absorb fat-soluble vitamins, regulating inflammation, and hormone production.
Once you get beyond that myth, there are many other misconceptions that could steer your eating habits in the wrong direction.
Unfortunately, there isn’t a gold standard for the amount of fat you need in your diet. Carbohydrates have many functions, but their main role is to provide energy to the cells in your body. Still, while carbohydrates technically are not essential, you do need them when living an active lifestyle. Ever since the low-carb craze began in the early 1990s, carbohydrates have been demonized as the cause of the growing obesity rates.
You can analyze studies and research all day, but the bottom line is simple: You can eat carbs and still lose weight. Generally speaking, if you’re active you need anywhere between one to three grams of carbohydrate per pound of lean body mass.
Carbohydrates, just like fat and protein allotments, should be comprised mostly of whole and minimally processed foods. Sync your shoes to your workouts with the trainers built for strength, flexibility and balance. I feel fit, full of energy and I can wear a size 24 or 25 (0-2) in most jeans and slacks (I was at a size 27 or 28 (6-8)). It contains the same vitamins and minerals of its darker brother Romaine, just less of them.
I firmly believe that you are a big dummy if you don’t have a jar of this in your house. In fact, a large percentage of people who actually manage to lose weight with that approach end up gaining all that weight back just a few years later!
And overall, obesity is generally an epidemic of easily available calories combined with a general lack of prudence when it comes to eating habits. And while I always advocate developing greater levels of willpower, there’s something to be said for going with what ispractical over what is ideal at times. The reason is that chronic overeating and obesity can lead to a condition known as leptin resistance. When one becomes leptin resistant, their body reaches a “set-point” and it will “fight” in order to maintain a certain amount of weight. Quick-fix solutions may have their place, but how great is it to lose weight only to gain it all back and then some? Fasting and calorie restriction is a great approach to fat loss and overall health, the key is to keep it in balance.
Engage in heavy resistance training that challenges the muscles and builds strength and power.
The body works holistically, and things that affect the mind will also affect the physical body.
Strive to do things a little better today than yesterday, and forgive yourself for being human and making mistakes. When you stop treating yourself and your body like the enemy, you may be surprised at how willing your body is to work with you at letting go of those unneeded pounds.
The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. After all, countless diets pronounce that they provide the ultimate solution to your goals. Recent evidence in the International Journal of Obesity suggests that the diet you can stick to best is the right one – regardless of the exact breakdown of macronutrients.
Proteins literally play a necessary role in many of the biological processes that allow you to live and function. Meeting protein requirements is particularly important when you’re trying to lose weight because protein is the most muscle-sparing and metabolic macronutrient, and it also keeps you full. Like protein, fat is considered to be nutritionally essential because certain fatty acids (linoleic acid & alpha-linolenic acid) cannot be sufficiently produced by your body for survival, and thus you must fulfill your needs by eating fatty foods.
Most notably, many people still believe that saturated fat is a dangerous substance that causes heart disease and should be avoided. The Dutch analysis found that excessive trans-fats (from hydrogenated vegetable oils in shortening, commercial baked goods, and refined snack foods) still pose a significant threat to your health.
Eat more whole and minimally refined foods, including an increased proportion of vegetables, fruits, and nuts—and know how to balance your omega-3 fatty acids.

Not to mention, fruits and vegetables are two of the most important sources of carbohydrates, and both provide nutrient-rich calories that protect against disease. The diet you choose will be largely dependent on many personal preferences and eating styles, and whether it’s low carb or higher in carbs, both strategies can be equally effective at creating change. Dietary adherence and weight loss success among overweight women: results from the A TO Z weight loss study. Position of the American Dietetic Association, Dietitians of Canada, and the American College of Sports Medicine: Nutrition and athletic performance.
Contemporary issues in protein requirements and consumption for resistance trained athletes.
The role of reducing intakes of saturated fat in the prevention of cardiovascular disease: where does the evidence stand in 2010? New research has revealed what you need to do after you end your 3, 6 or 12-week body plan. When this leptin resistant person goes on a heavily calorie restricted diet, their leptin levels drop and their body goes into survival mode fighting to prevent weight loss. I wouldn’t go overboard with junk food or addicting foods, but you actually want to eat a bit more than usual to prevent metabolic shutdown that comes from prolonged calorie restriction. Follow up a cheat day with a fast day where you consume perhaps just some fresh vegetable juice or two small meals. Limit vegetable oils (olive oil is ok) and refined carbohydrate sources while increasing protein intake. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.
He maintains a private practice counseling recreational, Olympic, and professional athletes, including the Los Angeles Lakers, Los Angeles Kings, and Anaheim Mighty Ducks. Only problem is, they all differ in the types of foods they suggest, the timing of meals, and how much you can eat. Macronutrients are the single most important factor that determines a diet’s success or failure. However, science has proved that your body can take as much time as it needs to digest and absorb protein and utilizes all of the nutrients appropriately.
If you struggle to achieve your protein target through whole foods like meat, fish, poultry, eggs, legumes, and milk products, you can easily supplement your diet with protein powder (whey, casein, or egg). This myth has survived for at least the last 3 decades, and has refused to die despite numerous studies that have shown that saturated fat is actually good for your body. The most recent report by the Food and Nutrition Board of the Institute of Medicine recommends that you eat at least 20 to 35 percent of your total calories from fat. That’s because your body can synthesize its needs from non-carbohydrate sources though processes called gluconeogenesis and ketogenesis. In fact, a study published in the American Journal of Clinical Nutrition compared a low-carb diet with one that was higher in carbohydrates. In other words, determining the right amount of carbs is really the fourth step in your diet plan. And if you’re eating healthy, about 10 to 20 percent of your total calories can basically come from any foods you want. Between those two days you’ll have balanced your calorie intake while preventing a host of metabolic dysfunctions that can come fromprolonged over or under eating.
There is much debate as to what exactly is the root of insulin resistance (excess fats or carbohydrates), but going back to the “If man made it, don’t eat it” advice is a good starting point. Never disregard professional medical advice or delay in seeking it because of something you have read on this site! Alan is the resident nutrition advisor for Men's Health Magazine, and also publishes his own monthly research review.
Consider this your final answer, and the guide you need to finally determine the most effective plan for you.
The most common claim is that your body can only handle 20 to 30 grams per meal and that the rest will go to waste. Research shows that a range of .5 to 1 gram of protein per pound of body weight is ideal if you are active.
There’s no need to nitpick over the precise distribution and timing of protein throughout the day, just concentrate on the total for the day, and consume protein at doses and times that suit your schedule and personal preference. In a recent invitation-only scientific consensus meeting, the Department of Nutrition at the University of Copenhagen determined that saturated fat does not need to be avoided. This intake can be achieved by either consuming two to six one-gram capsules of fish oil, or by having roughly three to six ounces of fatty fish per day. But realize that eating slightly more than this won’t cause added fat storage as long as your total calories match your goal for weight gain, loss or maintenance.
As a result, the other foods you eat (proteins and fats) can be converted into energy, meaning that your general survival does not depending on eating carbohydrates. The result: There was no difference in weight loss or changes in the ratio of muscle-to-fat. Your choices among carb-dominant foods (fruit, milk, starchy vegetables, non-starchy vegetables, grains, legumes) should be based on your personal preference and tolerance, while maintaining as much variety as reasonably possible.
On one end of the continuum are the low-carb diets, such as Atkins and Protein Power (and some variations of the Paleo Diet).
But the reason you need to eat so much is simple: Unlike other nutrients, your body can not assemble protein by combining other nutrients, so enough must be consumed in your daily meals in order to achieve your desired health and appearance. If you want to be even more specific, a good general guideline is to eat about 1 to 1.5 grams of protein per pound of lean body mass (LBM). Although essential fatty acid deficiency is uncommon among adults in developed countries, the consumption omega-3 fatty acids is often too low for the purpose of optimizing health and preventing disease.
What’s more, a recent review failed to find a link between saturated fat and coronary heart disease.
Vegetarians should realized that achieving the same EPA and DHA levels with flaxseed oil is a much less efficient process, requiring roughly double the dose. What’s more, when researchers compared a low-carb diet with a low-fat diet (and higher in carbs), they discovered that neither was better at boosting metabolism.
Once you establish those guidelines, then your remaining calories for your weight goal should be filled in with carbs. As a rule of thumb, eating two to three fruits and two to three vegetables per day will usually fill up the majority of your carbohydrate allotment, while providing beneficial nutrients that will help your overall health.

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