A few things before we begin.
Busy FitBuzzers Need Protein
We speak to FitBuzzers everyday. Some have even become friends. We know that FitBuzzers are real people living real everyday lives. Which means, FitBuzzers are generally busy people. Which means that FitBuzzers won’t always have time to eat the meal plans that we set out for them.
When you are faced with an unexpected busy day, make sure you do one thing….
Eat your protein.
Staying lean, hard and sexy means that you need to have some muscle on your frame. By eating protein, you’ll prevent the breakdown of your lean muscle mass. And you’ll be saving your metabolism while you’re at it too.
On that note, try not to make it a habit to drink your calories. If you’re not getting the results that you desire, then drinking the majority of your calories could be a cause of that.
Yes, you will get busy from time to time. But those should only be tiny little blips on an otherwise trouble free radar. To avoid this, just plan your days a day in advance. Yes, I know you’ve been told that from birth, but I bet you never follow through!
Start making it a habit from today. Consistency is the key to success in this game of fitness. Eat more whole food meals!
To Combine Or Not To Combine Proteins And Carbs In The Same Meal?
The reason why people state to separate carbs and proteins:
- To avoid gastrointestinal problems
- Incomplete absorption of foods
- Crappy digestion
The ‘feeling’ better part may be somewhat true. However, just like we described in the previous post, in order achieve the best results (lean muscle, less fat), you’ll need to consume meals that have a balance of lean proteins, fibrous/starchy carbs and fat (In general).
And below, we’ll explain 6 reasons why our meal plans are structured this way…
#1 Protein ‘Keeps’ Muscle
You probably already know this, and we mentioned it earlier too. But if you skip the consumption of protein for more than 3 hours or so at a time, then you’ll risk losing muscle. More so than consuming carbs, because proteins don’t store in the same way that carbs do.
Avoid protein in your meals and your body will start drilling holes in your muscles to get what it needs to function.
#2 Eating Carbs Moves Protein
We talk about food timing in some detail in most of the related program’s here on Fit Buzz. You know, eating the right foods and the right time for maximum benefits.
And one of the best ways to efficiently put protein into your muscles is by eating carbs which releases insulin.
#3 Eating Carbs On Their Own Will Make You Feel Zapped
Spiking your insulin in order to efficiently put protein into your muscles is great. However, spiking your insulin levels by eating carbs on their own is not. Of course, you’ll eat a moderate sized meal of mostly complexed carbs in the case of protein consumption. But if you were to separate the protein, then you would risk being hit by hypoglycemia. Which causes you to crave for food, also leaving you energy zapped.
#4 Carbs Are Not The Enemy
Protein builds muscle and carbs gives you energy. Yet, people will also view the consumption of carbs for the reason why they are fat. So what do they do? They go on a high protein diet and avoid carbs.
But if you have tried this, you would have learned that this approach simply is not sustainable. You’ll feel energy zapped and you won’t look your best, regardless of how hard you train (That’s even if you manage to get a good workout).
It’s not wise to avoid carbs (Other than starchy carbs in the late hours of the day). High protein intake will only work well on a carb cycling diet, as described in the last post. But for your normal eating days, you’ll need to be eating slow digesting carbs moderately throughout the day.
#5 Protein Increases Slow Digestion
This is another bonus of consuming protein and carbs at the same time. It’s never a good thing to continuously spike your insulin levels. Eating protein with your carbs slows down the digestion of carbs. Which means you’ll create a slower output of insulin. The same goes for the consumption of fiber too.
There may be benefits to separating your carbs and proteins in terms of consumption. But not if your goal is to gain muscle and lose fat.
Everyone has different experiences and different foods and types of training affect everyone in different ways. So feel free to share your experiences in the comments section below.
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We come across new Fitbuzzers every week. And do you know what the one thing we notice with each and everyone of them?
They all want to turn into super FitBuzzers!
To most, they would already be perceived as ‘fit’. But not FitBuzzers. Oh, no, no, no… FitBuzzers want to look 99% great and no less. And why not…
The way to get there is by implementing advanced fat loss strategies, such as a low carb, high protein diet. Or as we like to say… ‘Diet precise’ strategies.
But if you try that as a novice, or currently have high levels of body fat, you’ll fall flat on your face in the long run. Which will lead to disappointment and of course, a decrease in motivation.
Here we will indeed discuss some of those strategies. But first, make sure you have these 9 rules locked into your habit meter before even attempting to do so.
#1 Consistent training
#2 Eating less than you burn
#3 Properly balancing your macronutrient ratios
#4 Eat a lean protein with every meal
#5 Eat several ‘timed’ meals a day
#6 Eat less D, E, F rated foods
#7 Eat the right types of carbs
#8 Drink water!
#9 Eat the right types of fats
In this post, we’ll talk specifically about how to implement the low carb diet, the right way.
The first thing to understand is that as a novice, you will not need to go on a low carb diet. You can achieve everything you want and more by simply following the 9 rules above. However, if you’re the FitBuzzer who demands to look 99% fantastic, or really struggle to lose fat, no matter how hard you try, it could be that you are a victim to one of these 2 scenarios.
- You are carb sensitive – You’ve tried EVERYTHING to get strong, lean and sexy. Yet you still look soft, puffy and/or fat
- You are facing a plateau – Do you remember this post …. It was in that post where we revealed why most typical diets fail in the long run. In short, dieting screws up your metabolism and causes you to get fat again. And to be honest, it will happen to everyone at some point.
So, if low carb, high protein diets are the way forward to looking 99% great, then what is the right way to go about it? (Because low carb diets do have their cons and side effects) And if you suffer from one of the two scenarios above?
Well, there are 3 specific ways to go about it. But before we do that, let’s look at the side effects of going on a ‘typical’ low carb diet.
#1 You WILL eventually gain weight/fat after an initial fast loss
#2 You will lose lean muscle mass
#3 You won’t have that much needed variety in your diet
#4 You’ll be low on energy, because you need carbs for energy
#5 You could turn into a moody little s***
#6 You won’t stick to it after 3 months (Or less)
As you can see, low carb diets do have many side effects. And the methods that we discuss from this point on will show you how to introduce the low carb diet into your regime, without the negative side effects.
#1 Carb Tapering
We talked about this briefly in this article. There you learned how to structure your meals. But if you are an individual that has a hard time getting shredded, then what you need to do is start cutting starchy carbs out of your evening meals.
- Fibrous carbs + lean protein: Spinach/Turkey breast/Salmon/Cucumbers/Tuna
- EFA’s: Fish oil
Starchy carbs: White potatoes(Eliminated)
This means that the last few meals of your day will contain no starchy carbs, which automatically creates a low carb and higher protein diet. Yes, you will shred fat this way, especially if you have a hard time doing so with the 9 base rules discussed earlier. But slow down FitBuzzer friend, because there are some things you’ll need to take into consideration where a long term approach is concerned.
Create A Carb Deficit (Not a just a calorie deficit)
As described in the 9 rules, losing fat is simply a case of creating a calorie deficit (Eat less) as a percentage of your total food intake. But I know you’ve already tried that. And of course, you can only reduce your calories so much before you start to shred lean muscle and/or cause a big scene in the starvation zone.
The alternative thing to do would be to create a carb deficit. Again, as a percentage. So instead of a generally high or low carb intake, you can introduce a moderate carb intake.
- Carbs 40%
- Protein 40%
- Fat 20%
You can shift the ratios 5% left or right of this example, as we are not all created equal. You will find your optimum moderate intake this way. The main thing to be aware of here is that you cannot reduce your carbs to low or even extremely low levels.
How will you know how low is too low?
Just take a look at the side effects of a low carb diet above. You’ll know when you’re too low, because you’ll begin to experience one of those symptoms. But as a base rule, just don’t go below 30%.
Now that you understand carb tapering and how to consume moderate carbs on a daily basis, let’s look at a tapered moderate carb meal.
(40% carbs = no carbs in last 2 meals)
Meal 1 – 6:30 am: oatmeal, whey protein cocktail, oranges
Meal 2 – 9:00 am: whole wheat bread, onion, tomato, spinach
Meal 3 – 12:30 pm: Brown Rice, chicken breast, cauliflower
Meal 4 – 3:30 pm: Yams, turkey breast, green beans1/2 tbsp flaxseed oil
Meal 5 – 6:00 pm: Fish, broccoli
Meal 6 – 8:30 pm: salads, olive oil & vinegar dressing, tuna fish
Just remember that you if you reduce your carbs as a percentage, then you will have to increase your protein and/or essential fat intake, otherwise you cut way too much calories and end up in starvation zone.
So, we now understand how to consume less carbs (The simple way). But how do you go about consuming low, moderate and high carbs as a long term solution, because being on either of those 3 for a certain length of time is never a good thing?
Carb Cycling (Out smarting the bodies ability to adapt)
This is the method that will allow you to outsmart your body and break through that fat loss plateau as you reach the inevitable end of your calorie cutting zone.
If you have been a follower of FitBuzz for some time, you will would have often heard us say ‘eat more’ when ever you face a plateau. But let’s get a bit more specific, because what we actually should say, is to start carb cycling.
What is carb cycling?
Carb cycling is a process of keeping your carb intake low for a few days ONLY, instead of indefinitely, as most typical diets suggest. And then to increase them on the 4th day.
Why this works?
– It prevents the body from going into starvation mode
– It eliminates the negative side effects of going on a typical low carb diet
The reason why you can only reduce your carbs this drastically for just 3 days, is because you need carbs for energy and for refueling your muscles. Cut carbs for too long, say, for 4 days or more and you will be weak, soft and less sexy.
Also, your body will begin to adapt to the new carb intake that you’ve thrown at it, which is why you boost them high again on the 4th day in order to confuse the hell out of it.
The other benefit of this approach, is that you are actually more likely to stick to it long term, compared to a typical 3 month diet. The first reason is because you’ll actually have something to look forward to every 3 days. You get to cheat and eat all of those tasty carbs again. The second reason is because you should notice your body getting leaner and leaner as the weeks go by.
Because if you reduce carbs, your body will begin to use fat for fuel. Which means you’ll be burning fat. And increasing your carbs helps to boost your metabolic rate.
Just remember, that you have to keep to the 3 day sequence. If you don’t and decide to stay on low calories for longer than that time, your body will become inefficient at burning carbs.
The third reason why you’ll stick with it is because you’ll be turning your body into a fat burning muscle build machine using this approach.
That fourth day is a great day, because your body will soak up all the carbs that you feed it with. The continuous cycle will make your body store carbs as muscle glycogen instead of sending them off as body fat.
What to do if this approach works too well?
If you start to actually shred the fat that you’ve been dreaming about all this time, then you need to:
1) Increase your overall calorie intake
2) Add a few more high carb days right after the first one
If you do this, you may begin to build more muscle, while at the same time, losing fat.
Typical carb intake
- 2160 calories
- Protein 45% = 980 calories = 244 g
- Carbs 30% = 650 calories = 163 g
- Fats 25% = 530 calories = 47 g
- 2580 calories
- Protein 30% = 800 calories = 200 g
- Carbs 50% = 1250 calories = 333 g
- Fats 20% = 530 calories = 57 g
- 1370 calories
- Protein 45% = 620 calories = 154 g
- Carbs 30% = 410 calories = 95 g
- Fats 25% = 340 calories = 34 g
- 1770 calories
- Protein 30% = 800 calories = 129 g
- Carbs 50% = 890 calories = 219 g
- Fats 20% = 350 calories = 38 g
Remember, this is just ‘typical’. You can work out your own total calorie intake in the lifestyle diet ebook. But in general, if you want to look 99% great and/or have troubles shredding fat, then these are the approaches to take to shake thing up. Start cycling….
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Quick Fit Buzz Tip: Radiator abs are built in the kitchen. Not in the gym!
More details below.
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Doritos, Nachos and Pretzels
In the last post we talked about why it’s bad thing to eat fried foods while on the quest to shred fat. As a reminder
– Frying foods strips the nutritional value right out of the food source
– Frying foods requires you to use refined oils that also contains a lot ‘bad’ fats
And unfortunately, the foods above are cooked in the same way.
Now, pretzels aren’t as bad as you would be consuming less fat. But they’re still a product of white flour. You’ll find out why that’s a bad thing in just a moment.
You could also go for ‘fat free’ potatoes too. And this would be ‘better’ to some degree. Yet, it still can’t replace the potatoes in their natural form. Do yourself a favor…. avoid.
Bacon And Sausages
In short… meat ‘products’. In today’s world, food companies always find a unique way to sell meat products to you disguised as the real deal. You know, real turkey, chicken breast and fish. Yes, there will be some improvement. But we’re talking about a reduction from 90% down to just 50% fat contained within these foods. So you’re still consuming a ton of fat, regardless of the reduction.
A large strip of bacon can contain up to 140 calories, 15 grams of fat and with half of that being saturated.
They may seem like interesting options from the offset, with all of the flash and flair that companies put behind it. But do yourself a favor and keep it natural. We have plenty of meal plans that make things interesting with the said natural foods mentioned above.
Or should we say, white flour. Because that’s essentially what white bread is. A bread that has been grind down into this calories dense food source that is ready and waiting to be stored as fat as you eat it.
The best way to check is by reading the labels and looking for the words ‘100% whole wheat’ or something similar.
The one place you will not find those words are on similar white flour ‘ab destroyer’ foods such as crackers, bagels, white pita bread and sugary cereals. The solution is simple… just go whole grain. Do that and you will indeed start to develop abs that look like these… 🙂
Here are some random FitBuzz tips of the week…
#1 Warm up with push ups, body squats, arm circles, pull ups.
By the way, do you know what can be more effective than warming up at the gym???
Warming up at home an hour or so before you hit the gym….
#2 Those who are on the specialization program will know this. Butt (Pun intended again) one thing you can do is sissy squat your way to a great set of quads….
#3 We did mention it once before this week. Butt (Pun intended), if you want to give your body a mighty shock, try the 20 rep 1 set squat with a relatively heavy weight. This itself is a test to see if you know what it feels like to train insane. Because you’ll be hard challenged to try to perform many more exercises after doing that….
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I say consistently, because a lot of what we do in this Lifestyle just requires you to be consistent. Whether that’s with your training, your habits and/or with the foods you eat. So this is simply a detailed reminder about those foods that you need to be avoiding in order to avoid the build up of fat. Because fat is what is hiding that strong, lean muscle.
This isn’t always an easy thing to avoid in the summer months of holidays, sun, sea, sand and fun. So here’s some Fit Buzz refocus.
#1 McDonalds, Burger King, KFC, (Some Barbecues)
All of these places fry their foods. Which is not a good thing if you are trying to build lean muscle or hard sexy curves. Because these foods are high in calories and fat (The bad kind). A high amount of calories from one meal is never a good thing. It’s better to spread your total calories over several meals throughout the course of the day. But let’s take a closer look at a base meal from one of these culprits. Let’s choose McDonalds.
These stats are mostly based off of a 2000 calorie diet. Every FitBuzzers goal will be different. But it’s quite easy to see that a daily calorie intake of 2000 is nothing, especially if you’re trying to build some hard curves (Or size) from previously being a generally slim individual.
Also, take note of how much calories are being consumed from these food sources. If you eat large fries, hash browns and a burger in one meal, you’d have up to 1000 calories or more coming from this one meal. This one meal that is high in saturated and/or trans fat!
That’s huge. And for the most part, you’ll generally eat more, especially if you’re a naturally large individual who is trying to shred the way to hard curves. I won’t know your exact calorie intake, as you would have worked that out in the Lifestyle diet ebook calculation. But if you are a generally large individual who is trying to shred the way to lean muscle or hard curves, then your daily intake will be around the 2-3000 calories mark. Which means you do not want up to half of your calories coming from these types of food. Let alone one meal!
The other point to factor in when eating fried foods, is that frying food destroys the good nutrients found in food. Especially the Essential Fatty Acids found in food. And if you’re eating out (McDonalds or elsewhere) you can almost guarantee that they’ll be using margarine’s that have a relatively high level of trans fatty acids contained within them. Unlike the lard(s) that was once used for frying food.
It is a good idea to add a cheat meal or two a week, yes. But do yourself a favor and stay away from fried foods. Especially those not cooked by you.
#2 Dunkin Donuts And Krispy Kremes
Both of these really do taste delicious. But before you decide to get addicted to these, understand the damage you could be doing to your quest to get strong, lean and sexy.
One of the first things you should know about donuts and pastries, and one of the things that is rarely mentioned about them, is that these places actually deep-fry their tasty pastries. And you now know the cons of frying foods. So you can stick donuts and pastries into that category.
To make matter worse, is that these donuts contain fat AND B/C/D rated refined sugars. Do you know what this means?
Well, here’s an example…
- Small donut = approx 175 calories/ 11 grams fat
- Large donut = approx 200 – 400 calories/23 grams fat
Which in short, means that up to 50% of the calories you consume here will come from fat!
And then we have the actual flour that’s used to make these donuts. White flour, which means more refined foods. Remember, the more refined a food source is, the more that it would have been stripped of it’s natural nutritional value. Yes, the more natural a food is, the less tastier it will be. But at least you’ll be avoiding the build up of unnecessary fat, which is what is hiding that beautiful muscle underneath.
Oh, and consuming these things are bad for your teeth as well. If those fall out, then you won’t be eating much at all :O
Avoid… or at least limit your consumption of them.
#3 Baskin Robins, Haagen-Dazs, Ben and Jerry’s
Ice cream is great. It’s refreshing, it’s great to eat in summer and can be considered ‘sexy’ food… IF, you know what I mean ;).
Yet, your typical tub of ice cream will be loaded full of fat, refined sugars and artificial colors. And the fat intake gets even more dramatic with the most favorable brands of ice cream.
The brands above do taste great, especially Baskins. But the consumption of these ice creams comes at a cost. 1 cup equalling up to 660 calories and 20-50 grams of fat!
Now, like we said, it’s not a bad thing to have a cheat meal or two in your week. And going for a fat free or a less sugary option might just bore your taste buds to death. But like with everything else in your life. Moderation is key. And in this case, you’ll need to moderate how much of those ice creams that you consume if you want to stay lean and sexy.
Fat-less alternatives with the taste to match?
– Fruit sorbet
– Frozen Yogurt
– Just read the labels on the ice-creams you shop for
If you’ve read the Lifestyle diet ebook or budget foods for abs, you would have learned about crap foods for fat loss. Which are foods that are generally perceived as ‘bad’ foods, yet contain some great health benefits.
And one of the reasons why some of those are considered bad, is because they are calorie dense. Which basically means it’s very easy to stack up on the calorie numbers from eating just a small amount of sweets, candy or chocolate.
But these foods should be avoided, not just because of the high calories, fat, bad carbs and their insulin spiking nature (which leads to a build up of fat). But because of the lack of extra benefits such as minerals, vitamins and fibers. All of which are an essential formula on the quest to add variety to your diet, as mentioned in the previous couple of posts.
Other reasons included
- Destroy your immune system
- Hypoglycemia (Getting zapped of energy)
- A decrease in growth hormone
- Can lead to diabetes
#5 Fruit Juice And ‘Sweetened’ Drinks
We spoke about these in this video. But it’s never a bad thing to mention it again as a reminder. But if you are trying to shred, you’ll want to avoid drinking your calories. Because what tends to happen is that you’ll drink excess calories on top of all of the solid foods that you’ll eat on a daily basis.
Back to fruit juice…
We’ll keep this short… avoid them, because they’re full of refined sugar. And you know what that means.
Remember, even if you have a high metabolism and tend not to put on any extra fat from consuming these foods, you’ll still want to lower your consumption of them. Because they’ll still have a negative effect on your health if you go sweet food crazy.
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You don’t have abs… yet? Well guess what? The reason isn’t because you aren’t eating fat to lose fat (Yes, you should be eating fat to lose fat, which I’m sure you know by now). The reason is because of where you live!
So what you need to do, is pack your bags and ship yourself off to one of the 4 regions below!
OK, maybe you don’t need to ship yourself over. Maybe just a visit. However, one immediate thing you can do is adopt some of the things that the individuals that live(d) in these countries do to stay lean, despite their unusually high levels of fat in take.
And of course, we’ll learn why they’re able to do this, as opposed to why us typical westerners can’t.
Now, before we move on ahead, let’s just remember that this lifestyle benefits us, not just in terms of how we look, but also in terms of how we function. In short, how to prevent heart disease and obesity. Both of which run rampant in humans who are located in the western side of the world (US, UK, Europe, Australia). Mostly due to the heavy promotion of processed foods.
We once created an article titled ‘The caveman diet’. It was there where many FitBuzzers discovered the power that a varied and natural diet can bring to the body. In fact, we have more variety than ever in today’s world. It’s just that what you ‘need’ isn’t always heavily promoted. If it was, then all of the kids would be running around fit and healthy and obesity and heart disease wouldn’t be an issue. It may also be due to the fact that many healthy foods are perceived as boring, tasteless or expensive. But they don’t need to be. And you certainly don’t need to be as restrictive as you may think in terms of the foods you eat in order to stay lean. But more on this later.
Eating fat to stay lean is not a new concept. But let’s look at some more evidence of why eating fat won’t make you ‘fat’ by looking at how our ancestors (And even current day folk) consumed foods in different regions around the world.
Southeast Asia/Pacific Islands (Close to Australia)
If you have visited any of the countries in the the South Asian region, you’ll instantly notice that the folks that live there generally ‘look’ better than us westerners. And in some cases, regardless of age! Better looking skin, hair and overall general appearance. Despite the fact that most countries in that region are still considered 3rd world countries.
The reason is that they simply eat more natural foods. And one part of that has to do with a diet that consists of a high intake of coconut fat (Approx 65-70% of their total calorie intake!). Coconut fat contains a high of 90% saturated fat, yet you’ll be challenged to find any obese individuals in this region. Yes, western influences have begun to plague these places with huge brands such as McDonalds and Burger king setting up shop in these places. However, these places tend to only exist to cater to the western tourists.
Fat can be good. Those in Southeast Asia/Pacific Islands are not…
We haven’t visited any of the places in this region yet. But we know that historically, these individuals ate/eat a variety of types of fish. Which of would mean that they consume high levels of fat. Yet it’s not a region that’s known for developing heart disease or type 2 diabetes or other diet related illnesses/diseases.
Fat can be good. Those who live/lived in this region are not…
This is the part of the world that is most often associated with oily or foods that are high in fat. We once had a FitBuzzer writer send us some meal plans from that region. Yes, there is a lot of fat in some of the foods, but again, it tends to be from natural, unprocessed kinds. Oh and if you hadn’t noticed, these are often perceived as healthy, long living regions.
We know a bit about ‘tribes’ and the whole ‘tribe’ thing has been brought back into popularity in recent years, with related reality TV shows, ambitious business start ups and the like. Many of those involved in those endeavors have mimicked how the ‘real’ tribes men used to eat. Raw meat, blood, milk and others, which of course would lead to a high intake of fat. (More than twice the amount that us westerners consume). Yet these individuals were super lean.
Fat can be good. Those who live/lived in this region are not…
The main take away here, is that all those who lived or still live in these regions eat 1) Natural and 2) A variety of foods. No processed foods! So your goal isn’t to avoid fat, it’s simply a case of limiting the amount of processed foods that you consume.
How To Find Your Unprocessed Fat
This part is easy. Take a look at the natural foods listed from Ratings A – C in the Lifestyle diet ebook.
Animal based foods = Go for grass fed meat (You are what you eat, but you are also what they eat. And they should be eating the foods that they should naturally be eating).
Plant based foods = Cocoa butter, Coconut oil (These contain a high amount of saturated fat, yes. Your goal is to simply gauge how much you consume. Variety is the key here. And keep in mind that your diet can allow for 20-40% of your calories to come from ‘fat’)
To keep it simple, you just need to eat a variety of fats from your food sources and limit the amount of fat consumed from processed food sources. Do that and you’ll obtain a good balance. In fact, that rule applies to your carb and protein intake too
The meal plans for abs series is always being updated, but here’s some food combo ideas to keep things interesting.
- Nuts/Seeds + Yogurt
- Nuts/Seeds + cereal (A rated cereals – Natural food stores)
- Nuts/Seeds + salad (Fresh salad too, as salad is mostly boring and tasteless. You can snack on a lot of veggies, but you WILL get bored of munching away if you can’t taste anything)
- Olive oil/Flaxseed oil + Protein shakes
How To Eat Clean And How To Keep On Eating Clean
FitBuzzers speak to us on a daily basis. FitBuzzers seem to love the motivation that we provide. Which is great. But one of the main dilemmas that FitBuzzers face is not how to eat clean (Lifestyle diet ebook)… but how to ‘keep on’ eating clean. The solution is pretty simple. Just simply follow the 3 rules listed below
The 3 rules
- Don’t shop on an empty stomach (On another note, don’t train on an empty stomach. Just a reminder :))
- Plan your meals at the start of each week (You now know how to structure your meals and what each meal should consist of. We’ve even laid the meals out for you HERE)
- Perform dinner > dessert shopping on your travels to the supermarket (Those who have the budget foods for abs ebook will be familiar with this method of shopping. You simply buy the foods in the outer isles of the store first before shopping into the middle isles. The outer isles consist of all of the A-rated foods you have come to know from the Lifestyle Diet ebook, such has lean meat, veggies, fish and low/non fat dairy products. While those in the middle consist of mainly processed, B-rated and lower rated foods. However, don’t completely avoid the center isles, because this is where you’ll find those high in fiber cereals, beans, dark chocolate and nuts that offer a variety of healthy fats, oils and seeds
Once you follow these 3 rules, you’ll start to find that D, E and F rated foods will actually make you feel sick, even from just looking at them. But as mentioned above, it’s not a good idea to be completely restrictive with the A-rated foods that you eat.
Because a long term or ‘Lifestyle’ diet actually needs a strong balance of the following 6:
All of which you will not find in just A- rated foods. Which is why the A-F list was created.
The main thing you need to do is just ensure that you limit the amount of processed foods that you eat. And not to avoid fat.
As you learned earlier, our ancestors in those 4 regions got by just fine and were super lean and healthy, despite their high level of fat consumption. The reason is because their diet consisted of natural ‘unprocessed’ foods. In fact processed foods are still a relatively ‘new’ thing. As is obesity and heart disease for people who live in those regions. And of course, it’s not hard to put two and two together in that instance.
The Lifestyle Diet ebook is a start. There is no magic ratio that will work for everyone. Just focus on your total caloric intake and eating healthy foods as described here and in that ebook/FitBuzz programs. Just calculate your approximate caloric range for weight maintenance and fat loss from that ebook and over time, you’ll know what does and doesn’t work. In fact, you’ll have plenty of ammunition to play with as most of the programs here contain continuous updates. Updates that contain new things for you to play with. Because amongst all of this self testing, we still have to battle with the bodies ability to adapt to change. And the fact that our bodies are continuously changing over time
You don’t need to avoid fat. You just need to make sure that the majority of the foods that you eat are from A-rated food sources and that your fat intake is varied and that it makes up for about 20-40% of your calorie intake. For a full break down of ‘fat’, you can always check out the Guide to necessary supplementation. And remember, protein also equals variety. Carbs equals fiber and Vitamin C.
Fat does not make you fat. Consistently eating processed foods does.
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