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Fat Loss Nutritional Guidelines
Before saying anything else, lets get one thing straight. DO NOT get caught up on what the scale says. This is such a small part of the big picture and people still go crazy about it. When you build muscle, you will lean out and get rid of fat; however, muscle does weigh something. That being said, 3 pounds of muscle is much denser than 3 pounds of fat, so it takes up less space and makes you look good and “toned” or “ripped.” While the scale number may stagnate or hang around a certain number for a little while, once you get your metabolism going better with some solid muscle and solid workouts to help it, fat will start melting away more and more. If you have enough total weight to lose, pounds will drop off and most importantly, bodyfat and girth measurements will go down.
Bodyfat and girth measurements can go down without weight dropping much. This is one reason why BMI is pretty much useless, it doesn't take body fat and muscle weight into account. There are also some of you who might not have a ton of total weight to lose and simply just need to lean out. In this case, your bodyweight might not change much at all and your bodyfat may still go down tons. Ok, I think you get the picture. On to the guidelines!
1.Eat multiple times a day every 3 hours. Eat at least 5 to 6 times a day (3 meals and 2 to 3 snacks). This will speed your metabolism up.
2.Get some form of protein at every meal. Protein is the building block of muscle and MANY other things in your body. Your body also expends more calories to break down protein than it does for fat or carbs, which means it will speed your metabolism up. If you are lifting hard, aim for at least 1.1g per lb of bodyweight, or about 30-35% of your total calories. If you don't consume enough protein, your body can eat away at muscle to get some, which is not good for fat loss (or anything for that matter), so be sure to get enough.
3.Stay away from processed foods as much as possible. Cut down on things such as soda, candy, bread (especially white), pasta. Any refined sugars and starches are not your friend. Not only do these cause fat storage but they wreak havoc on your joints, organs and especially your brain. They also deplete your body of essential minerals, increasing requirements.
4.Get carbs earlier in the day and around your workout time. The later it gets, the less carbs you should take in. We are also going to keep carb intake to a minimum. Doing this will get your body to burn fat as its fuel source, instead of spiking blood sugar which causes fat storage; and eating away at lean mass. To make things simple and clear, we will break down your carb intake to normal days and workout days.
Normal day=10-15% of total calories. Workout day=an extra 20-45g per day around your workout time in order to provide for sufficient fuel and recovery. (Before and after)
5.Consume enough healthy fats. These will make up the remainder of your calories. This can be done w/ things such as nuts, natural peanut/almond butter, fish, grass fed meats, fish oils and avocados. Contrary to mislead “diets” and government “health advice,” consuming adequate dietary fats (good fats, which means not trans fats) is essential to fat loss, heart and brain health. If you don’t consume fat, your body will find a way to make its own. Consuming low fat diets w/ too many carbs and sugars is what makes people fat, not fat. Your body will make excess fat from the carbs and sugars you take in if you don’t consume enough of the good stuff. By restricting carbohydrates and getting an ample amount of quality fats, we teach your body that it needs to use stored fat as its number one fuel source instead of carbs. This is a great thing if you want to lose fat and weight. So don’t be afraid to eat some fat. It is your friend. Monounsaturated fat and a decent amount of saturated fat is actually good for you. Trans fats (man made fats) are what are bad. Don’t get confused.
To sum up 3 important points on fat consumption:
-Consume a variety of fats from things such as nuts, butters, salmon, grass fed meats, avocados, etc. (There will be a list to choose from later)
-Take your fish or krill oil every day. There are two amazing top of the line products that we recommend you take. These oils contain essential fatty acids and antioxidants that help with a myriad of things including fat loss, brain function, pain, vision, heart disease, cancer and the list goes on. Prograde has an amazing krill oil called EFA Icon that has shown to be 47 times more powerful than your average fish oil and is of the highest quality from the best sources.
-Don't be afraid of saturated fat. It has benefits and shouldn't be shunned contrary to popular belief. Its ok to eat some butter, as long as its real butter.
6.Drink lots of water. Carry a water bottle with you if possible. Your body needs water to function optimally. You wouldn't drive your car without oil or gas, so don't try to operate your body without water.
7.Pre and Post Workout nutrition are essential. 1 to 3 hours before your workout, consume some form of moderate carbs to provide fuel for upcoming workout. Within 45 minutes after your workout, get some form of protein (preferably whey protein shake) and plenty of sugary carbs (if you want something sweet, this is the time as your muscle cells will eat it up)
8.Take a quality protein supplement either after your workout or during the day if you don't have time to eat or cook. Prograde protein is made from all top of the line natural ingredients, is gluten free, hormone free and has no artificial sweeteners or filler. It also contains digestive enzymes to help your body actually absorb it better. Most of the cheap proteins you find in stores cannot be fully absorbed by your body.
9.Take a quality multi-vitamin to be sure you get all of the essentials that your body needs. Similar to the last two points on supplements, most of the vitamins you get in stores are not fully bioavailable (meaning your body doesn't absorb much of it), are not pure, not potent and may not contain many of the trace minerals, whole food complexes and important things that you may be lacking.
Now, I will provide you with some food lists/charts for you to choose from for your protein, carb, starch and fat options. These should make things simple for you.
Things you should be eating (see full lists below for details):
Lean Meats,
Preferably grass fed(Grass fed beef, turkey, chicken breast, steaks, veal, bison meats, venison, sausages, uncured nitrite free bacon, etc.)
Vegetables as much as possible(All greens (spinach, broccoli, peppers, etc.), carrots, beans)
Fruits(2 to 3 times a day) (Berries, Cherries Apples, citrus fruits, bananas, etc.)
Nuts (almonds, walnuts, pistachios, natural peanut butter or almond butter)
Eggs (preferably cage free)
Greek yogurt, cottage cheese, prohormone and antibiotic free cheeses, real butter, Milk (as close to raw as possible, i.e. organic whole, cream top), (Don’t need a ton of this for fat loss but ok to have here and there)
Fish (Salmon, tuna, etc.)
Oatmeal (preferably steel cut or at least natural)
Water, water, water
Supplements:
Whey Protein Powder
Fish or Krill Oil
Multi-vitamin w/ superfoods and trace minerals if you are lacking anything above
I highly recommend Pro Grade for supplements. Great pharmaceutical grade products with all natural and organic ingredients, no additives or fillers.
Sample Meals
1:8:00 am 2 eggs, glass of Floridas Natural orange juice (real juice, not concentrate), 2 pieces of uncured bacon
11:00 am Workout, Pre workout steel cut oats w/ cinnamon
12:00 pm Post workout- Whey Protein shake, banana(protein and plenty of carbs. If you want something sugary, now is the time to have it.)
1:30 pm Turkey breast, salad w/ spinach, romaine lettuce, carrots
4:30-5:00 pm Lean cut steak, cup of broccoli, glass of water
8:00 pm ½ cup of almonds, cup of cottage cheese
2:8:00 am Steel cut oats w/ almond butter, banana
11:00 am Workout
12:00 pm Post Workout- Whey Protein Shake, pineapple
1:30 pm Bowl of grass fed beef, salad w/ spinach, carrots, tart cherries, glass of water
4:30 pm Omelette w/ peppers, ½ cup of pistachios
7:30 pm cup of cottage cheese
Water throughout the day, take fish oils with some meals
Simple Start- Pick 1 protein, 1-2 vegetables and 1 fat to eat at each of your main 3 meals. Pick a protein, nut and/or
fruit for snacks between meals.
Servings Sizes and Food Lists
1 serving of protein = 10 grams or ~ 1 oz of lean meat
1 serving of fruit or vegetable = 9 grams
1 serving of fat = 5 grams or 1tbsp of nuts or 1 tsp oil
1 serving of starch= 9 grams
following table shows the amount of one serving for each food choice.
Raw Vegetables
Beans (green, wax, yellow) 1.25 cups Mushrooms 3 cups
Beets ¾ cup Onions (chopped) 1 cup
Broccoli 2 cups Salsa ½ cup
Cabbage 2 cups Spinach 4 cups
Carrots ¾ cup Tomato(chopped) 1 cup
Baby Carrots 9 Acorn squash (cubed) 2/3cup
Celery 3 cups Arugula 10 cups
Chinese cabbage 6 cups Black beans ¼ cup
Collard greens 5 cups Brussels Sprouts 5 sprouts
Cucumber (sliced) 3 cups Butternut squash ½ cup
Green onions 5 stalks Chick peas 3 tbsp
Green peppers (chopped) 1.5 cups Cauliflower 1.5 cups
Hummus 3 tbsp Kidney beans ¼ cup
Kale (flowering, green) 1.25 cups Lentils 1 tbsp
Romaine lettuce 6 cups (iceberg doesn't count) Pumpkin cubed 1 cup
Pumpkin mashed ½ cup
Rhubarb (diced) 1.5 cups
Snow peas 30 pods
Tomato paste 3 tbsp
Tomato sauce ½ cup (the real stuff)
Cooked Vegetables Starches
Asparagus 12 spears High Protein Cereal 1 bowl (bkfst)
Beans 1 cup Kashi, Mothers Best, Organic Farms
Brussels sprouts 2 cups Whole Sprouted Grain Bread ½ slice (bkfst)
Broccoli 1 cup Gatorade (liquid) ¼ cup (workout)
Cabbage 1.5 cups Gatorade (powder) ½ scoop (workout)
Chickpeas ¼ cup Oatmeal (cooked) 1/3 cup (bkfst)
Collard Greens 1 cup Oatmeal (dry) 3 tbsp (bkfst)
Mushrooms 1 cup Orange Juice not from concentrate 1/3 cup
Onions ½ cup Potato (mashed) 1/3 cup
Spinach 1 cup Potato (medium) ¼
Swiss Chard 1 cup Sweet potato 1/3
Yellow squash 1 cup Sweet potato (mashed) 3 tbsp
Zucchini 1 cup
Fruit
Apple 1 Tangerines, small 1
Applesauce (unsweetened) 1/3 cup Watermelon (cubed) ½ cup
Banana 1/3
Blackberries 2/3 cup
Blueberries ½ cup
Cantaloupe (cubed) ¾ cup
Cherries 1/3 cup
Cranberries (unsweetened, dried) 2 tbsp
Grapefruit ½
Grapes ½ cup
Honeydew ½ cup
Kiwi 1
Mango 1/3 cup
Nectarine ½
Orange ½
Peach ½ large
Pear 1/3
Pineapple (cubes) ½ cup
Pineapple (rings) 1
Plum 1
Raisins 1 tbsp
Raspberries 2/3 cup
Strawberries ¾ cup
Protein
Chicken breast (boneless, skinless) 1.5 oz Turkey Breasts 1.5 oz
Chicken breast (roasted, cubed) ¼ cup Turkey ham 2 oz
Cod 2oz Liquid egg whites 1/3 cup
Egg 1-2 Skim milk 1 cup
Egg White 3 Wild Game 2oz
Lean Ground Beef (preferably grass fed) 2oz- also contains 1 serving of fat
Lean Ground Turkey 2oz- also contains 1 serving of fat
Bacon (nitrate free, uncured)- 3 strips
Flank Steak 2oz Low fat Greek Yogurt
Lobster 2oz Veal
Low fat cottage cheese- 1/3 cup
Pork loin 2oz
Protein powder (Prograde or Truestar)- 1 scoop normal, 2 scoops post workout
Roughy 2oz
Salmon 2oz- also contains 1 serving of fat
Scallops 10 small
Shrimp 2oz
Shrimp 8 large
Swordfish 2oz
Tilapia 2oz
Top round beef 2oz- also contains 1 serving of fat
Tuna (yellow fin) 1.5 oz
Tuna, canned ¼
Fat
Almonds 1tbsp/~6 nuts Cheddar/provlone/swiss cheese ½ oz
Avocado 2tbsp
Avocado oil 1 tsp
Butter 1 tsp
Canola oil 1 tsp ***Many of these also contain protein
Cashews 7 nuts
Coconut milk 2 tbsp
Coconut oil 1 tsp
Coconut (shredded) 2 tbsp
Extra virgin olive oil 1 tsp
Flaxseed meal 2 tbsp
Flaxseed oil 1 tsp
Olives 15
Peanuts 1 tbsp
Natural Peanut Butter 1 tsp
Pecans 5 nuts/1 tbsp
Pistachios ~15 kernels/1 tbsp
Sesame seed oil 1 tsp
Smart Balance 2 tsp
Smart Balance Light 1 tbsp
Tahini 2 tsp
Walnuts 1tbsp/2 nuts
Whole omega 3 egg 1
Before saying anything else, lets get one thing straight. DO NOT get caught up on what the scale says. This is such a small part of the big picture and people still go crazy about it. When you build muscle, you will lean out and get rid of fat; however, muscle does weigh something. That being said, 3 pounds of muscle is much denser than 3 pounds of fat, so it takes up less space and makes you look good and “toned” or “ripped.” While the scale number may stagnate or hang around a certain number for a little while, once you get your metabolism going better with some solid muscle and solid workouts to help it, fat will start melting away more and more. If you have enough total weight to lose, pounds will drop off and most importantly, bodyfat and girth measurements will go down.
Bodyfat and girth measurements can go down without weight dropping much. This is one reason why BMI is pretty much useless, it doesn't take body fat and muscle weight into account. There are also some of you who might not have a ton of total weight to lose and simply just need to lean out. In this case, your bodyweight might not change much at all and your bodyfat may still go down tons. Ok, I think you get the picture. On to the guidelines!
1.Eat multiple times a day every 3 hours. Eat at least 5 to 6 times a day (3 meals and 2 to 3 snacks). This will speed your metabolism up.
2.Get some form of protein at every meal. Protein is the building block of muscle and MANY other things in your body. Your body also expends more calories to break down protein than it does for fat or carbs, which means it will speed your metabolism up. If you are lifting hard, aim for at least 1.1g per lb of bodyweight, or about 30-35% of your total calories. If you don't consume enough protein, your body can eat away at muscle to get some, which is not good for fat loss (or anything for that matter), so be sure to get enough.
3.Stay away from processed foods as much as possible. Cut down on things such as soda, candy, bread (especially white), pasta. Any refined sugars and starches are not your friend. Not only do these cause fat storage but they wreak havoc on your joints, organs and especially your brain. They also deplete your body of essential minerals, increasing requirements.
4.Get carbs earlier in the day and around your workout time. The later it gets, the less carbs you should take in. We are also going to keep carb intake to a minimum. Doing this will get your body to burn fat as its fuel source, instead of spiking blood sugar which causes fat storage; and eating away at lean mass. To make things simple and clear, we will break down your carb intake to normal days and workout days.
Normal day=10-15% of total calories. Workout day=an extra 20-45g per day around your workout time in order to provide for sufficient fuel and recovery. (Before and after)
5.Consume enough healthy fats. These will make up the remainder of your calories. This can be done w/ things such as nuts, natural peanut/almond butter, fish, grass fed meats, fish oils and avocados. Contrary to mislead “diets” and government “health advice,” consuming adequate dietary fats (good fats, which means not trans fats) is essential to fat loss, heart and brain health. If you don’t consume fat, your body will find a way to make its own. Consuming low fat diets w/ too many carbs and sugars is what makes people fat, not fat. Your body will make excess fat from the carbs and sugars you take in if you don’t consume enough of the good stuff. By restricting carbohydrates and getting an ample amount of quality fats, we teach your body that it needs to use stored fat as its number one fuel source instead of carbs. This is a great thing if you want to lose fat and weight. So don’t be afraid to eat some fat. It is your friend. Monounsaturated fat and a decent amount of saturated fat is actually good for you. Trans fats (man made fats) are what are bad. Don’t get confused.
To sum up 3 important points on fat consumption:
-Consume a variety of fats from things such as nuts, butters, salmon, grass fed meats, avocados, etc. (There will be a list to choose from later)
-Take your fish or krill oil every day. There are two amazing top of the line products that we recommend you take. These oils contain essential fatty acids and antioxidants that help with a myriad of things including fat loss, brain function, pain, vision, heart disease, cancer and the list goes on. Prograde has an amazing krill oil called EFA Icon that has shown to be 47 times more powerful than your average fish oil and is of the highest quality from the best sources.
-Don't be afraid of saturated fat. It has benefits and shouldn't be shunned contrary to popular belief. Its ok to eat some butter, as long as its real butter.
6.Drink lots of water. Carry a water bottle with you if possible. Your body needs water to function optimally. You wouldn't drive your car without oil or gas, so don't try to operate your body without water.
7.Pre and Post Workout nutrition are essential. 1 to 3 hours before your workout, consume some form of moderate carbs to provide fuel for upcoming workout. Within 45 minutes after your workout, get some form of protein (preferably whey protein shake) and plenty of sugary carbs (if you want something sweet, this is the time as your muscle cells will eat it up)
8.Take a quality protein supplement either after your workout or during the day if you don't have time to eat or cook. Prograde protein is made from all top of the line natural ingredients, is gluten free, hormone free and has no artificial sweeteners or filler. It also contains digestive enzymes to help your body actually absorb it better. Most of the cheap proteins you find in stores cannot be fully absorbed by your body.
9.Take a quality multi-vitamin to be sure you get all of the essentials that your body needs. Similar to the last two points on supplements, most of the vitamins you get in stores are not fully bioavailable (meaning your body doesn't absorb much of it), are not pure, not potent and may not contain many of the trace minerals, whole food complexes and important things that you may be lacking.
Now, I will provide you with some food lists/charts for you to choose from for your protein, carb, starch and fat options. These should make things simple for you.
Things you should be eating (see full lists below for details):
Lean Meats,
Preferably grass fed(Grass fed beef, turkey, chicken breast, steaks, veal, bison meats, venison, sausages, uncured nitrite free bacon, etc.)
Vegetables as much as possible(All greens (spinach, broccoli, peppers, etc.), carrots, beans)
Fruits(2 to 3 times a day) (Berries, Cherries Apples, citrus fruits, bananas, etc.)
Nuts (almonds, walnuts, pistachios, natural peanut butter or almond butter)
Eggs (preferably cage free)
Greek yogurt, cottage cheese, prohormone and antibiotic free cheeses, real butter, Milk (as close to raw as possible, i.e. organic whole, cream top), (Don’t need a ton of this for fat loss but ok to have here and there)
Fish (Salmon, tuna, etc.)
Oatmeal (preferably steel cut or at least natural)
Water, water, water
Supplements:
Whey Protein Powder
Fish or Krill Oil
Multi-vitamin w/ superfoods and trace minerals if you are lacking anything above
I highly recommend Pro Grade for supplements. Great pharmaceutical grade products with all natural and organic ingredients, no additives or fillers.
Sample Meals
1:8:00 am 2 eggs, glass of Floridas Natural orange juice (real juice, not concentrate), 2 pieces of uncured bacon
11:00 am Workout, Pre workout steel cut oats w/ cinnamon
12:00 pm Post workout- Whey Protein shake, banana(protein and plenty of carbs. If you want something sugary, now is the time to have it.)
1:30 pm Turkey breast, salad w/ spinach, romaine lettuce, carrots
4:30-5:00 pm Lean cut steak, cup of broccoli, glass of water
8:00 pm ½ cup of almonds, cup of cottage cheese
2:8:00 am Steel cut oats w/ almond butter, banana
11:00 am Workout
12:00 pm Post Workout- Whey Protein Shake, pineapple
1:30 pm Bowl of grass fed beef, salad w/ spinach, carrots, tart cherries, glass of water
4:30 pm Omelette w/ peppers, ½ cup of pistachios
7:30 pm cup of cottage cheese
Water throughout the day, take fish oils with some meals
Simple Start- Pick 1 protein, 1-2 vegetables and 1 fat to eat at each of your main 3 meals. Pick a protein, nut and/or
fruit for snacks between meals.
Servings Sizes and Food Lists
1 serving of protein = 10 grams or ~ 1 oz of lean meat
1 serving of fruit or vegetable = 9 grams
1 serving of fat = 5 grams or 1tbsp of nuts or 1 tsp oil
1 serving of starch= 9 grams
following table shows the amount of one serving for each food choice.
Raw Vegetables
Beans (green, wax, yellow) 1.25 cups Mushrooms 3 cups
Beets ¾ cup Onions (chopped) 1 cup
Broccoli 2 cups Salsa ½ cup
Cabbage 2 cups Spinach 4 cups
Carrots ¾ cup Tomato(chopped) 1 cup
Baby Carrots 9 Acorn squash (cubed) 2/3cup
Celery 3 cups Arugula 10 cups
Chinese cabbage 6 cups Black beans ¼ cup
Collard greens 5 cups Brussels Sprouts 5 sprouts
Cucumber (sliced) 3 cups Butternut squash ½ cup
Green onions 5 stalks Chick peas 3 tbsp
Green peppers (chopped) 1.5 cups Cauliflower 1.5 cups
Hummus 3 tbsp Kidney beans ¼ cup
Kale (flowering, green) 1.25 cups Lentils 1 tbsp
Romaine lettuce 6 cups (iceberg doesn't count) Pumpkin cubed 1 cup
Pumpkin mashed ½ cup
Rhubarb (diced) 1.5 cups
Snow peas 30 pods
Tomato paste 3 tbsp
Tomato sauce ½ cup (the real stuff)
Cooked Vegetables Starches
Asparagus 12 spears High Protein Cereal 1 bowl (bkfst)
Beans 1 cup Kashi, Mothers Best, Organic Farms
Brussels sprouts 2 cups Whole Sprouted Grain Bread ½ slice (bkfst)
Broccoli 1 cup Gatorade (liquid) ¼ cup (workout)
Cabbage 1.5 cups Gatorade (powder) ½ scoop (workout)
Chickpeas ¼ cup Oatmeal (cooked) 1/3 cup (bkfst)
Collard Greens 1 cup Oatmeal (dry) 3 tbsp (bkfst)
Mushrooms 1 cup Orange Juice not from concentrate 1/3 cup
Onions ½ cup Potato (mashed) 1/3 cup
Spinach 1 cup Potato (medium) ¼
Swiss Chard 1 cup Sweet potato 1/3
Yellow squash 1 cup Sweet potato (mashed) 3 tbsp
Zucchini 1 cup
Fruit
Apple 1 Tangerines, small 1
Applesauce (unsweetened) 1/3 cup Watermelon (cubed) ½ cup
Banana 1/3
Blackberries 2/3 cup
Blueberries ½ cup
Cantaloupe (cubed) ¾ cup
Cherries 1/3 cup
Cranberries (unsweetened, dried) 2 tbsp
Grapefruit ½
Grapes ½ cup
Honeydew ½ cup
Kiwi 1
Mango 1/3 cup
Nectarine ½
Orange ½
Peach ½ large
Pear 1/3
Pineapple (cubes) ½ cup
Pineapple (rings) 1
Plum 1
Raisins 1 tbsp
Raspberries 2/3 cup
Strawberries ¾ cup
Protein
Chicken breast (boneless, skinless) 1.5 oz Turkey Breasts 1.5 oz
Chicken breast (roasted, cubed) ¼ cup Turkey ham 2 oz
Cod 2oz Liquid egg whites 1/3 cup
Egg 1-2 Skim milk 1 cup
Egg White 3 Wild Game 2oz
Lean Ground Beef (preferably grass fed) 2oz- also contains 1 serving of fat
Lean Ground Turkey 2oz- also contains 1 serving of fat
Bacon (nitrate free, uncured)- 3 strips
Flank Steak 2oz Low fat Greek Yogurt
Lobster 2oz Veal
Low fat cottage cheese- 1/3 cup
Pork loin 2oz
Protein powder (Prograde or Truestar)- 1 scoop normal, 2 scoops post workout
Roughy 2oz
Salmon 2oz- also contains 1 serving of fat
Scallops 10 small
Shrimp 2oz
Shrimp 8 large
Swordfish 2oz
Tilapia 2oz
Top round beef 2oz- also contains 1 serving of fat
Tuna (yellow fin) 1.5 oz
Tuna, canned ¼
Fat
Almonds 1tbsp/~6 nuts Cheddar/provlone/swiss cheese ½ oz
Avocado 2tbsp
Avocado oil 1 tsp
Butter 1 tsp
Canola oil 1 tsp ***Many of these also contain protein
Cashews 7 nuts
Coconut milk 2 tbsp
Coconut oil 1 tsp
Coconut (shredded) 2 tbsp
Extra virgin olive oil 1 tsp
Flaxseed meal 2 tbsp
Flaxseed oil 1 tsp
Olives 15
Peanuts 1 tbsp
Natural Peanut Butter 1 tsp
Pecans 5 nuts/1 tbsp
Pistachios ~15 kernels/1 tbsp
Sesame seed oil 1 tsp
Smart Balance 2 tsp
Smart Balance Light 1 tbsp
Tahini 2 tsp
Walnuts 1tbsp/2 nuts
Whole omega 3 egg 1
