Carb cycling has been a buzzword in the fitness world, often surrounded by a cloud of bioenergetics jibber-jabber. In this article, we’ll dive into the logic behind carb cycling, exploring its legitimacy and presenting an alternative approach that focuses on calorie cycling. We’ll break down the concept, its benefits, and provide a practical system to achieve elite fat loss results.

Carb cycling is a dietary strategy that involves alternating between days of high and low carbohydrate intake. The purpose behind this approach is to manipulate the body’s energy sources to optimize fat loss and muscle preservation.

On high-carb days, individuals consume an increased amount of carbohydrates, often coinciding with lower fat intake, to replenish glycogen stores and provide energy for intense workouts. Conversely, low-carb days involve a reduced carbohydrate intake to create a caloric deficit, prompting the body to tap into fat stores for energy and facilitating fat loss. The cycle of carb intake is typically structured based on workout schedules, with the goal of maximizing fat loss while minimizing muscle loss during periods of caloric restriction.

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In many systems, lower carb days coincide with higher fat intake, and vice versa, maintaining a stable caloric intake over the week. However, the rationale behind carb cycling often dives into bioenergetics without clear explanations.

And here is where we make a small u-turn on the conversation. Mike Israetel says there is a better option than carb cycling, but that follows the same mentality.

Dr Mike Israetel, PhD in Sport Physiology and co-founder of Renaissance Periodization, is a well-respected professor in the bodybuilding community. He doesn’t only talk about workouts and fitness tips, he often dives deep into health and nutrition.

Let’s check it out and see what it is in the paragraphs below.

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THIS is More Effective Than Carb Cycling For Fat Loss

Introducing a strategic twist to carb cycling, we propose a system centred around calorie cycling, with a specific focus on carbohydrates. This approach, particularly effective during fat loss phases, is beneficial for advanced bodybuilders and hypertrophy enthusiasts. It can be applied both for those using anabolics and natural athletes.

The structure of this system involves alternating between low-calorie days and high-calorie days in a cyclic manner. Let’s explore what each phase entails, why they are paired together, and how often they should be alternated.

Low-Calorie Days:

On low-calorie days, protein and fat intake remains consistent, while carbohydrates are reduced to create a rough 750-kilocalorie deficit. While effective for fat loss, prolonged low-calorie phases come with drawbacks like muscle growth inhibition, increased fatigue, heightened hunger, and reduced sleep quality due to elevated cortisol levels.

High-Calorie Days:

Contrastingly, high-calorie days maintain the same protein and fat intake but include a surplus of 250 kilocalories, promoting recovery and muscle growth. These days alleviate diet fatigue, improve sleep quality, decrease hunger, and lower cortisol levels. The surplus essentially acts as a magic marker eraser, undoing the negative effects of consecutive low-calorie days.

Source: Adrienn on Pexels

Determining the Transition:

The decision to switch between low and high days is based on personal observations and indicators such as visible depletion, increased hunger, declining sleep quality, flatlining scale weight, subcutaneous water retention, and a rise in existence fatigue. These signals guide the transition between deficit and surplus phases (more on that below).

The Art of Calorie Cycling:

While a 2:1 ratio of low to high days is a common starting point, individualization is key. Adjustments depend on personal responses and body signals, making it crucial to stay attuned to how the body reacts during each phase. As you get leaner, the ratio may become less extreme, ensuring a smoother transition between phases.

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According to Mike Israetel, you should:

Do as many low-calorie days as you can before you:

• Look visibly flat and depleted
• Hunger is notably up
• Sleep quality/duration is starting to suffer
• Your scale weight starts to flatline (no more reductions for a few days in a row)
• You start to hold more than usual subcutaneous water
• You experience a rapid rise in “existence fatigue”

 Do as many high-calorie days as you need until you:

• Look visibly filled out and “pop”
• Hunger is notably down
• Sleep quality and duration is starting to improve drastically
• Your bodyweight recovery flatlines (only small gains or no gains over a few days)
• Your body water drops back to normal
• You experience a rapid drop in “existence fatigue”

Warnings and Considerations:

While this strategic approach requires more time and decision-making, it offers benefits of reduced accumulated fatigue, increased muscle retention, and enhanced fat loss. However, patience is crucial, as the process takes longer than traditional methods. D-load phases should ideally return to maintenance calories.

Source: Victor Freitas on Unsplash

In the pursuit of optimal fat loss, it’s essential to move beyond extreme dieting and embrace a strategic approach. Calorie cycling, with its careful balance of deficit and surplus phases, proves to be a more sustainable and effective method for achieving that shredded physique. It’s a game of pushing, recovering, and pushing again—a methodology that ensures both results and longevity in your fitness journey.

Honestly, there is a lot to unpack from Mike Israetel’s expertise in the matter. Although the idea was to talk more about carb cycling, he prefers to talk about calorie cycling, which is often what some people who says are doing carb cycling is actually doing.

For all his insights, knowledge, and acidic humour, you can simply hit the button below and watch the full video for yourself, in case there was something that was not exactly clear for you in the paragraphs above.

Note: in case the video is not loading automatically below, click here.

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Effective weight loss goes beyond mere calorie counting. While managing calorie intake is a crucial aspect, several other factors play pivotal roles in achieving and maintaining a healthy weight. Here are some key elements to consider:

1. Nutrient Density: Prioritize nutrient-dense foods that provide essential vitamins, minerals, and antioxidants. Opt for whole foods like fruits, vegetables, lean proteins, and whole grains. Nutrient-dense foods not only support overall health but also contribute to a feeling of fullness, aiding in weight management.
2. Macronutrient Composition: Balance your intake of macronutrients—carbohydrates, proteins, and fats. Each macronutrient plays a unique role in the body. Proteins, in particular, are crucial for maintaining muscle mass, which is essential for a healthy metabolism. Balancing macronutrients can help regulate appetite and energy levels.
3. Hydration: Adequate hydration is often overlooked but is vital for weight loss. Drinking water before meals can promote a feeling of fullness, reducing the likelihood of overeating. Additionally, staying hydrated supports overall bodily functions and can enhance metabolism.
4. Physical Activity: Regular exercise is essential for effective weight loss. It not only burns calories but also boosts metabolism and helps maintain lean muscle mass. Incorporate a mix of cardiovascular exercises, strength training, and flexibility exercises into your routine for comprehensive benefits.
5. Sleep Quality: Poor sleep has been linked to weight gain and difficulty losing weight. Aim for 7-9 hours of quality sleep each night. Lack of sleep can disrupt hormones that regulate hunger and satiety, leading to increased cravings and overeating.
6. Stress Management: Chronic stress can contribute to weight gain, particularly around the abdominal area. Practice stress-reduction techniques such as meditation, deep breathing, or yoga to mitigate the impact of stress on your weight loss journey.
7. Meal Timing: Consider the timing of your meals. Some people find success with strategies like intermittent fasting, which involves restricting the eating window. Pay attention to your body’s hunger and fullness cues, and choose a meal timing strategy that aligns with your lifestyle.
8. Behavioral Changes: Addressing behavioral patterns around eating is crucial. Mindful eating, recognizing hunger and fullness cues, and being aware of emotional triggers for eating can contribute significantly to weight loss success.
9. Social Support: Having a support system can make a significant difference. Share your weight loss goals with friends or family members, or consider joining a support group. Having encouragement and accountability can keep you motivated.
10. Medical Considerations: Consult with healthcare professionals, especially if you have underlying health conditions or are considering significant changes to your diet or exercise routine. They can provide personalized guidance and ensure your weight loss approach is safe and effective.

In summary, effective weight loss involves a holistic approach that considers various factors, including the quality of food, physical activity, sleep, stress management, and behavioral changes. Integrating these elements into a comprehensive plan increases the likelihood of long-term success.

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Dr Mike Israetel, PhD in Sport Physiology and co-founder of Renaissance Periodization, is a well-respected professor in the bodybuilding community.

How to determine the optimal calorie intake for effective fat loss? When it comes to losing fat, your diet plays the most crucial role. Imagine your body is like a car, and exercise is the fuel you put in. Now, if you put the wrong fuel or too much fuel, it won’t run smoothly. The same goes for your body. No matter how much you exercise, if your diet is full of unhealthy or excessive food, you won’t see the results you want.

In simple terms, losing fat is mostly about burning more calories than you eat. Your body needs a certain amount of energy to function every day. If you eat more than your body needs, it stores the extra as fat. So, the key is to eat a balanced and healthy diet, providing your body with the right amount of energy. Exercise helps burn calories and keeps you fit, but without a good diet, it’s like trying to drive a car without the proper fuel—won’t get you very far!

So, let’s cut through the noise and get to the heart of the matter—the size of the caloric deficit and how to determine the optimal amount for you to keep losing weight.

How To Create The Optimal Caloric Deficit to Lose Fat

If you opt for a modest deficit, say, enough to shed around half a percent of your body weight per week or less, you’re in for a steady journey. It’s a fine approach; however, patience is required as the total fat loss takes time. On the positive side, the day-to-day experience is relatively smooth. You won’t find yourself struggling with hunger or fatigue consistently. The downside? It might feel like you’re missing out on the swifter progress others seem to achieve.

On the flip side, a more aggressive approach involves a larger deficit—anything surpassing one percent body weight loss per week. Faster fat loss is the payoff, but it comes at a cost. Day-to-day challenges escalate—hunger, fatigue, irritability, and even sleep problems rear their heads.

So, the question becomes, how do you find the sweet spot between an easy, yet not-so-impactful cut, and a challenging one that promises excellent results if you can endure it? Well, there’s an optimum point, and three conditions need to be met to find it.

Firstly, the deficit caloric intake should leave you with enough energy for high-intensity training. It’s crucial to maintain training quality and spare muscle mass.

Secondly, sleep quality should remain intact. A disrupted sleep pattern can hinder fat loss and even result in muscle loss.

Lastly, hunger should be manageable. If it starts interfering with your daily life, productivity, and mental well-being, the deficit might be too aggressive.

The goal is to push the deficit to the brink of these three conditions without crossing into problematic territory. It’s a delicate balance that requires trial and error. You might start with a more moderate deficit and progressively push it until you encounter the onset of hunger, disrupted sleep, or compromised training energy. At that point, you ease off and find the optimum — where the deficit accomplishes its work swiftly with the least downsides.

This approach isn’t about assigning specific numbers but rather understanding the interplay between your deficit and these critical factors. It’s a dynamic process that demands introspection and adjustment based on your unique responses.

Remember, finding the optimal deficit is like flying an alien spaceship—push it as fast as possible until it’s on the verge of breaking, but never let it break. It’s a dance between pushing boundaries and avoiding breakdowns.

As you embark on this journey, keep these three indicators in check—training energy, sleep quality, and hunger. They will guide you to the optimum deficit, ensuring efficient fat loss without compromising your well-being. It’s not a one-size-fits-all approach, and adjustments will be necessary. Stay mindful, stay adaptive, and you’ll navigate the path to your fitness goals with intelligence and resilience.

Watch Israetel’s full video below for a more in-depth explanation on how to create the optimal caloric deficit for fat loss.

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Why You Cannot Outrun a Bad Diet?

The phrase “you cannot outrun a bad diet” reflects the notion that no amount of exercise can compensate for a poor or unhealthy dietary pattern. In essence, it highlights the critical role that nutrition plays in overall health, weight management, and fitness outcomes. Here’s why this concept holds true:

1. Calories In vs. Calories Out: Weight management largely revolves around the principle of energy balance, where the calories consumed (calories in) should match the calories expended (calories out). If you consume more calories than you burn, you’ll gain weight, regardless of how much you exercise. A bad diet that includes excessive calories, especially from unhealthy sources, can lead to weight gain even if you’re active.
2. Nutrient Quality: Nutrient-dense foods provide essential vitamins, minerals, and other nutrients that support overall health and proper bodily functions. A poor diet lacking in these nutrients can lead to deficiencies, impaired immune function, and a host of health issues, regardless of your exercise routine.
3. Metabolism: The quality of your diet can influence your metabolism. Highly processed, sugary, and fatty foods can negatively affect metabolic health, insulin sensitivity, and even hormone regulation. This can contribute to weight gain and other health problems over time.
4. Exercise Alone Can’t Compensate: While exercise is essential for cardiovascular health, muscle development, and overall well-being, it’s not as effective at creating a caloric deficit as dietary changes. For instance, it’s much easier to consume excess calories through unhealthy foods than it is to burn those calories off through exercise.
5. Long-Term Sustainability: Unsustainable diets, particularly crash diets or extreme calorie restriction, can lead to rebound weight gain once the diet ends. A balanced and healthy diet is more likely to be sustainable over the long term and can contribute to lasting weight management and health benefits.
6. Body Composition: Nutrition significantly impacts body composition—how much lean muscle mass versus fat you have. Consuming inadequate protein or nutrients needed for muscle growth can hinder your fitness progress and goals.

In summary, the phrase “you cannot outrun a bad diet” underscores the importance of prioritizing a balanced and nutritious diet alongside regular exercise. While exercise provides numerous health benefits, it’s the combination of a healthy diet and physical activity that leads to optimal results in terms of weight management, fitness, and overall well-being.

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Embarking on a New Year’s resolution diet can be both exciting and challenging. Diet plays a pivotal role in achieving fitness because it directly influences our body’s composition and overall well-being. Exercise is undoubtedly crucial for strength, stamina, and cardiovascular health, but it’s the diet that primarily determines weight management and body fat percentage. Consuming the right balance of nutrients provides the fuel needed for effective workouts while aiding in muscle recovery and growth.

Moreover, a well-structured diet supports sustainable energy levels, ensuring consistent performance during exercise routines. It also contributes significantly to metabolic health, regulating factors such as blood sugar and cholesterol levels. In essence, while exercise shapes the body and enhances fitness, a nutritious diet serves as the foundation for achieving and maintaining optimal health and physical well-being.

Dr. Mike Israetel, a professor of sport and exercise science and a competitive bodybuilder, shares valuable insights on the dos and don’ts of dieting practices. This article aims to break down the key points for beginners, intermediates, and advanced individuals, providing a roadmap for a successful and sustainable transformation.

The information below was retrieved from a video uploaded by Dr. Mike Israetel. Dr Mike Israetel, PhD in Sport Physiology and co-founder of Renaissance Periodization, is a well-respected professor in the bodybuilding community. He doesn’t only talk about workouts and fitness tips, he often dives deep into health and nutrition.

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The Perfect Diet Strategy for Getting Shredded in the New Year

See below the strategy you should follow to get shredded this year, according to Israetel.

• Starting Point for Beginners: Dr. Israetel emphasizes the importance of easing into a diet, debunking the notion that January 1 must mark the immediate start. Instead, he suggests choosing a convenient time to kickstart your journey, allowing for a smoother transition. Beginners are advised not to set overly aggressive goals, as extreme diets often lead to failure. Starting with a modest 5 to 8% body weight loss goal over 10 to 12 weeks is recommended for sustainable results.
• Gradual Changes for Success: Changing all eating habits at once can be overwhelming. Dr. Israetel emphasizes the significance of habit changes and how attempting to modify too many variables simultaneously is a recipe for failure. Instead, focusing on two or three significant changes, such as incorporating mostly healthy foods, increasing protein intake, and practicing mindful eating, can lead to long-term success.
• Avoiding Extreme Measures: Extreme diets, often fueled by the desire for rapid results, are cautioned against. Dr. Israetel suggests opting for moderate goals that are achievable and maintainable over the long term. By setting realistic expectations, individuals are more likely to stay committed to their diet plans and experience lasting benefits.
• Balanced Nutrition over Elimination: The idea of cutting out entire food groups is discouraged, with an emphasis on balanced nutrition. Dr. Israetel advocates for focusing on eating more healthy foods and reducing the intake of unhealthy options, rather than eliminating entire food groups. This approach ensures a sustainable and realistic dietary plan.
• Mindful Exclusion of Non-relevant Factors: Certain lifestyle factors like gum chewing, diet soda consumption, or coffee intake are often questioned during dieting. Dr. Israetel encourages individuals to focus on what truly matters—caloric intake and food choices—rather than needlessly restricting these pleasurable habits that have no direct impact on weight loss.
• Realistic Scheduling for Long-Term Success: Dr. Israetel advises against drastic changes to one’s schedule, emphasizing the importance of realistic adjustments. Extreme lifestyle changes, such as waking up extremely early or going to bed exceptionally early, can add unnecessary stress and hinder long-term adherence to a diet.
• Planning for Maintenance: A crucial aspect often overlooked is planning for maintenance after achieving initial weight loss. Dr. Israetel emphasizes the necessity of monitoring body weight, maintaining healthy eating habits, and adjusting physical activity to prevent the body from reverting to old habits. Planning for several months of post-diet maintenance is essential for long-term success.
• Continuous Improvement for Intermediate Dieters: For individuals with prior dieting experience, Dr. Israetel encourages integrating knowledge gained from previous attempts. Instead of reinventing the wheel, identify what worked best and modify or avoid what proved less effective. This iterative approach allows for continuous improvement and better results.
• Advanced Strategies for Self-Directed Individuals: Advanced lifters, often self-directed, are reminded that dieting isn’t confined to a specific time of the year. Dr. Israetel stresses the importance of self-directed plans, regardless of the calendar date. Advanced individuals are encouraged to follow their plans, iterate on what works, and maintain a steady focus on their fitness journey.

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In short, these are the do’s and don’ts Israetel explained in the video below.

Dos and Don’ts:

1. Timing is Arbitrary, Start When Convenient:
   • Don’t feel compelled to start your diet exactly on January 1st.
   • Instead, start when it’s convenient for you, allowing for a smoother transition into healthier habits.
2. Set Realistic Diet Goals:
   • Don’t set overly aggressive diet goals that are difficult to sustain.
   • Start with easy-to-moderate goals, like aiming for 5 to 8% body weight loss over 10 to 12 weeks, setting the foundation for long-term success.
3. Gradual Habit Changes:
   • Don’t attempt to change all eating habits at once, as it can be overwhelming.
   • Instead, focus on two or three significant changes, such as prioritizing healthy foods, increasing protein intake, and practicing mindful eating.
4. Avoid Extreme Diets:
   • Don’t cut out entire food groups, as it can lead to nutritional imbalances.
   • Strive for a balanced diet, emphasizing healthy foods while reducing unhealthy choices.
5. Maintain Enjoyable Habits:
   • Don’t eliminate enjoyable habits like chewing gum, drinking coffee, or consuming diet soda.
   • These habits have no adverse effects on the diet and can contribute positively to the overall experience.
6. Don’t Overhaul Your Entire Life:
   • Don’t make drastic lifestyle changes simultaneously, such as waking up at 6 am or altering sleep schedules.
   • Focus on gradual adjustments that align with your current lifestyle, avoiding unnecessary stress.
7. Start with Basic Changes:
   • Do start with two or three manageable changes in your diet, ensuring a sustainable approach.
   • Utilize tools like the RP Diet Coach app for guidance, gradually incorporating more adjustments as needed.
8. Avoid the One-and-Done Mentality:
   • Don’t perceive this diet as a one-time fix for all aspects of life.
   • Understand that achieving lasting results is a continuous process involving multiple cycles of improvement and maintenance.
9. Plan for Maintenance:
   • Don’t neglect the importance of planning for maintenance after achieving initial weight loss.
   • Implement a maintenance plan for several months to solidify habits and prevent relapse.
10. Avoid Life-or-Death Mentality:
    • Don’t approach the diet as a life-or-death struggle, creating unnecessary pressure.
    • Understand that there’s ample time for improvement beyond the New Year, and realistic goals lead to sustained success.

If you want to know more about Israetel’s perfect diet strategy for getting shredded in the new year, you can also watch his video below. It is a lengthy one (almost 23 minutes), but it is expectedly full in details and with his usual dark humour sprinkled around it.

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Why You Cannot Outrun a Bad Diet?

The phrase “you cannot outrun a bad diet” reflects the notion that no amount of exercise can compensate for a poor or unhealthy dietary pattern. In essence, it highlights the critical role that nutrition plays in overall health, weight management, and fitness outcomes. Here’s why this concept holds true:

1. Calories In vs. Calories Out: Weight management largely revolves around the principle of energy balance, where the calories consumed (calories in) should match the calories expended (calories out). If you consume more calories than you burn, you’ll gain weight, regardless of how much you exercise. A bad diet that includes excessive calories, especially from unhealthy sources, can lead to weight gain even if you’re active.
2. Nutrient Quality: Nutrient-dense foods provide essential vitamins, minerals, and other nutrients that support overall health and proper bodily functions. A poor diet lacking in these nutrients can lead to deficiencies, impaired immune function, and a host of health issues, regardless of your exercise routine.
3. Metabolism: The quality of your diet can influence your metabolism. Highly processed, sugary, and fatty foods can negatively affect metabolic health, insulin sensitivity, and even hormone regulation. This can contribute to weight gain and other health problems over time.
4. Exercise Alone Can’t Compensate: While exercise is essential for cardiovascular health, muscle development, and overall well-being, it’s not as effective at creating a caloric deficit as dietary changes. For instance, it’s much easier to consume excess calories through unhealthy foods than it is to burn those calories off through exercise.
5. Long-Term Sustainability: Unsustainable diets, particularly crash diets or extreme calorie restriction, can lead to rebound weight gain once the diet ends. A balanced and healthy diet is more likely to be sustainable over the long term and can contribute to lasting weight management and health benefits.
6. Body Composition: Nutrition significantly impacts body composition—how much lean muscle mass versus fat you have. Consuming inadequate protein or nutrients needed for muscle growth can hinder your fitness progress and goals.

In summary, the phrase “you cannot outrun a bad diet” underscores the importance of prioritizing a balanced and nutritious diet alongside regular exercise. While exercise provides numerous health benefits, it’s the combination of a healthy diet and physical activity that leads to optimal results in terms of weight management, fitness, and overall well-being.

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Embarking on a journey towards a healthier lifestyle and achieving a physique that aligns with your goals is undoubtedly a commendable endeavour. Whether you’re aiming to shed excess weight, build muscle, or simply enhance your overall well-being, the foundation of success lies in a sustainable and effective diet.

Diet serves as the foundation for shaping your body and achieving fitness goals. It influences your weight, muscle mass, and overall health, playing a more crucial role than exercise in determining your physique.

A balanced diet provides the essential building blocks for muscle growth, repair, and energy production. Nutrient deficiencies can hinder your fitness journey and lead to fatigue, muscle loss, and overall health issues.

Diet directly fuels your workouts, ensuring optimal performance and muscle growth. Consuming adequate carbohydrates, particularly complex carbs from whole foods, provides the sustained energy needed for exercise. Sufficient protein is essential for muscle repair and recovery.

While exercise alone may lead to weight loss, it may not be sustainable in the long run. A healthy diet forms the basis of a lifestyle change, allowing you to maintain healthy habits over time and achieve lasting results.

In this article, we will delve into three crucial tips to not only initiate but also adhere to a dietary plan that stands the test of time. These tips were shared by Mario Tomic, an expert in the subject.

Mario Tomic is an entrepreneur who helps other busy working professionals get fit and build a sustainable and healthy lifestyle. He has a YouTube channel account with over 400K subscribers.

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How to Actually Stick to Your Diet

Sticking to your diet is crucial for achieving and maintaining a healthy lifestyle. Consistency in dietary choices allows your body to adapt and optimize its functions. A balanced and nutritious diet provides the essential nutrients your body needs for energy, growth, and overall well-being. By adhering to a well-planned diet, you support your immune system, enhance mental clarity, and reduce the risk of various health issues. Additionally, a consistent diet helps regulate metabolism, promoting weight management and sustained energy levels.

Moreover, sticking to your diet fosters discipline and establishes healthy habits. It’s not just about short-term goals; it’s a commitment to long-term health and fitness. Consistency in making mindful food choices strengthens your willpower, making it easier to resist temptations and maintain a positive relationship with food. This, in turn, contributes to a more balanced and fulfilling lifestyle, aligning your dietary habits with your overall health and wellness objectives.

Check below the 3 golden rules to actually stick to your diet.

1. The Power of Planning

One of the most common pitfalls in the pursuit of a healthier lifestyle is the lack of planning. Without a well-thought-out strategy, individuals often find themselves overwhelmed and susceptible to making impulsive, unhealthy choices. Planning is the linchpin that can turn your aspirations into tangible results.

Planning involves meticulous consideration of your daily caloric intake, the types of food you’ll consume, and the timing of your meals. It’s about creating a roadmap that guides you toward your dietary destination.

Source: Yaroslav Shuraev on Pexels

Start by scheduling designated times for grocery shopping, ensuring you make informed choices that align with your nutritional goals. Create a weekly or monthly calendar outlining your meals, incorporating the precise amount of calories and types of foods that fit your dietary requirements. This planning process not only streamlines your daily decisions but also minimizes the mental fatigue associated with constant dietary deliberation.

Research supports the effectiveness of planning in fostering adherence to a diet. Studies have shown that individuals who set specific intentions regarding their eating habits are more likely to stick to their plans. Therefore, take the time to document your dietary goals, making them explicit and actionable. Remember the wise words of Brian Tracy, “Ten minutes of planning saves about an hour of execution.”

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2. Cultivating a Dietary Mindset

The connection between your mindset and the success of your diet is profound. Transforming your eating habits isn’t just about consuming fewer calories; it’s about molding your identity and sense of self. Consider individuals who adhere to specific dietary lifestyles, such as vegetarians or vegans. Their resolute commitment to abstaining from certain foods is not just a choice; it becomes a facet of their identity.

Take a moment to reflect on the person you want to become. Do you envision yourself as someone who succumbs to every craving, or are you aspiring to be a person who treats their body with reverence? Aligning your diet with your sense of self is a powerful tool in reinforcing long-term adherence.

This doesn’t necessitate adopting extreme dietary choices. It’s about establishing a mental framework that identifies you as a person who makes conscious, health-centric decisions. Frame your relationship with food not as a constant battle of willpower but as a reflection of who you are and who you aim to become.

For example, if you decide, “I don’t eat junk food,” rather than “I can’t eat junk food,” you’re solidifying a part of your identity. This shift in mindset transforms your dietary choices from restrictive measures to affirmations of your chosen identity.

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3. Shape Your Environment for Success

The environment in which you live plays a pivotal role in shaping your dietary habits. Brian Wansink, a prominent researcher, emphasizes the significance of designing your environment to facilitate healthier choices. Consider your home as the arena where the battle for dietary adherence unfolds. Is it a battleground that fosters unhealthy eating habits, or is it a supportive environment that encourages nutritious choices?

Conduct a thorough analysis of your surroundings. Open your fridge, examine your kitchen shelves, and scrutinize your pantry. What percentage of the available food aligns with your nutritional goals? Design your environment to make the default choice the healthy choice.

Mario Tomic’s rules for home are:

• Have at least a few servings of protein ready to eat.
• Keep the fridge loaded with veggies and fruits
• Remove processed snacks from plain sight. Or just don’t keep it in the house.

Implement practical changes, such as prepping meals in advance. Meal prepping not only streamlines your eating routine but also ensures that healthy options are readily available. Remove the friction associated with healthy eating by having vegetables washed and protein servings easily accessible.

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Consider the visibility and accessibility of different food items. Place healthy snacks, such as cut vegetables or fruits, at eye level in your fridge. Opt for smaller plates and bowls, creating an illusion of larger portions with fewer calories. These small adjustments can significantly impact your choices without relying solely on willpower.

Incorporate tools that make a healthy lifestyle more convenient. For instance, investing in a water bottle and keeping it within reach can promote hydration, reducing the likelihood of mindless snacking. If possible, modify your workspace to allow for moments of standing or light physical activity, contributing to a more active lifestyle.

In conclusion, embarking on a dietary journey requires more than a mere reduction in calories; it demands strategic planning, a resilient mindset, and a supportive environment. By implementing these three tips – planning meticulously, shaping your dietary mindset, and designing your environment for success – you can not only initiate but sustain a diet that propels you towards becoming the best version of yourself. Remember, the journey to a healthier you is not a sprint; it’s a marathon, and these strategies are your reliable companions for the long haul.

Watch the video for more information.

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Why you cannot outrun a bad diet?

Firstly, let’s talk about energy balance. Weight management ultimately boils down to the simple equation of calories in versus calories out. Regardless of how much you run, if your diet consists of excessive calories, particularly from unhealthy sources like sugary snacks or processed foods, you’re likely to consume more calories than you can burn through exercise. A bad diet can easily sabotage the calorie balance, leading to weight gain or hindering weight loss progress.

Secondly, the quality of the fuel you provide your body matters. Running on a poor diet can leave you feeling fatigued, sluggish, and less likely to engage in physical activities. Nutrient-rich foods provide essential vitamins, minerals, and other compounds that support overall health and energy levels. In contrast, a diet high in refined sugars and unhealthy fats can contribute to inflammation, impairing your body’s ability to recover from exercise and increasing the risk of various health issues.

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Source: i yunmai / unsplash

Additionally, a bad diet can impact your metabolism. Certain foods, especially those high in added sugars and unhealthy fats, can lead to insulin resistance and metabolic dysfunction. This can make it more challenging for your body to effectively utilize the energy from the food you consume and regulate blood sugar levels. In the long run, a compromised metabolism can hinder your ability to burn calories efficiently during exercise and throughout the day.

Lastly, the psychological aspect cannot be ignored. A bad diet can affect your mood, motivation, and mental well-being. Poor nutrition can lead to cravings, overeating, and a cycle of unhealthy food choices. This not only undermines your physical performance but can also create a negative mindset that makes it difficult to adhere to a consistent exercise routine. In essence, trying to outrun a bad diet becomes a formidable challenge when your body and mind are not fuelled with the right nutrients for optimal health and fitness.

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Dieting for fat loss can be a challenging journey, and one of the major hurdles is dealing with hunger. The persistent feeling of hunger can sabotage even the most well-intentioned diet plans. In this in-depth article, we will explore eight effective hunger reduction strategies, their applications, and a sample meal plan that integrates these strategies. Whether you’re just starting your fat loss journey or are in the throes of a challenging diet, these strategies can make a significant difference.

The information below was retrieved from a video uploaded by Dr. Mike Israetel. Dr Mike Israetel, PhD in Sport Physiology and co-founder of Renaissance Periodization, is a well-respected professor in the bodybuilding community. He doesn’t only talk about workouts and fitness tips, he often dives deep into health and nutrition.

Let’s dig deeper into the 8 ways to reduce your hunger while dieting.

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8 Ways to Reduce Hunger While in a Diet

Hunger is a formidable opponent in the battle against fat loss. It interferes with sleep, increases stress levels, and can lead to cravings for unhealthy, calorie-dense foods. Overcoming hunger is crucial for long-term success in fat loss. The goal is to complete a fat loss diet without experiencing intense hunger, making the process more sustainable and enjoyable.

The Eight Ways to Reduce Hunger While in a Diet:

1. Low Calorie Density:
   • Focus on foods with low calorie density to promote satiety without exceeding calorie limits.
   • Choose options like green veggies, fruits, oats, chicken breasts, and fish for their volume and low-calorie content.
2. Higher Protein Intake:
   • Consume at least one gram of protein per pound of body weight.
   • Prioritize protein-rich foods to enhance satiety and preserve lean muscle mass during fat loss.
3. Not Eating When Not Hungry:
   • Pay attention to natural hunger patterns and adjust meal sizes accordingly.
   • Don’t force-feed during times of lower hunger; redistribute meals or save portions for later when hunger is more pronounced.
4. Higher Fiber Intake:
   • Opt for high-fiber foods to induce a feeling of fullness and attract water to the stomach.
   • Broccoli, a classic example, provides satiety with minimal calories.
5. Avoiding Liquid Calories:
   • Eliminate or minimize liquid calories, such as fruit juices and sodas.
   • Choose diet sodas or water to reduce overall calorie intake without sacrificing satiety.
6. Drinking Fluids Before Meals:
   • Consume a small amount of fluid before meals to slow down eating pace and potentially reduce overall food intake.
7. Higher Caffeine Intake:
   • Gradually increase caffeine intake, up to a safe limit of 700-1000 mg per day.
   • Use caffeine to suppress appetite, particularly during times of increased hunger.
8. Reducing High Palatability Foods:
   • Limit the consumption of highly palatable, addictive foods that trigger overeating.
   • Opt for simpler, less exciting foods to control cravings and maintain discipline.

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When to Apply These Strategies?

The timing of implementing these strategies is crucial for optimal effectiveness. During the initial stages of a fat loss diet, when hunger is not intense, it’s advisable to focus on eating relatively normal foods without relying heavily on anti-hunger strategies. Save these strategies for later in the diet when hunger becomes more pronounced.

As the diet progresses, monitor hunger levels and introduce anti-hunger tactics gradually. Adjust the intensity of these strategies based on individual needs and responses. After completing the fat loss phase, continue using these strategies but increase macronutrient intake to maintenance or massing levels to prevent rebound fat gain.

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Sample Meals:

To illustrate the practical application of these strategies, let’s compare two sample meals—one for a low hunger situation and another for a high hunger situation.

Low Hunger Meal:

• 30g protein from chicken thighs
• White rice with teriyaki sauce, cilantro, and half a tomato
• 8oz fruit juice
• Consumed after cardio for optimal absorption

High Hunger Meal:

• 40g protein from chicken breasts
• Brown rice with plain salt
• Green veggies for volume and fibre
• 6oz water before the meal, 8oz coffee with the meal
• Consumed slowly after cardio, post-shower, and post-shave for extended anti-hunger time

Successfully navigating a fat loss diet requires a combination of nutritional knowledge, discipline, and strategic planning. By understanding hunger reduction strategies and applying them at the right times, individuals can enhance their chances of achieving sustainable fat loss without succumbing to intense cravings.

Experiment with these strategies, adjust them based on personal responses, and make informed choices to create a balanced and effective fat loss journey.

For a deeper understanding of these 8 ways to reduce hunger while in a diet, watch Israetel’s video below.

Best Science-Based Diet for Fat Loss

A balanced diet is one that provides all the essential nutrients your body needs to function properly, including vitamins, minerals, carbohydrates, proteins, and healthy fats. It should be tailored to your individual needs, preferences, and activity level.

Key Principles of a Balanced Diet:

1. Variety: Include a variety of fruits, vegetables, whole grains, lean protein sources, and healthy fats in your diet. This ensures you’re getting a wide range of nutrients.
2. Moderation: Don’t overdo any one food group. Focus on consuming balanced meals and snacks throughout the day.
3. Portion Control: Pay attention to portion sizes. Overeating can lead to weight gain and nutrient imbalances.
4. Hydration: Drink plenty of water throughout the day. Water is essential for overall health and bodily functions.

Specific Food Groups to Prioritize:

1. Fruits and Vegetables: Aim for at least five servings of fruits and vegetables daily. They’re packed with vitamins, minerals, and fiber, which support overall health and weight management.
2. Whole Grains: Choose whole-grain bread, pasta, rice, cereals, and popcorn. These provide complex carbohydrates, fiber, and essential nutrients.
3. Lean Protein Sources: Include lean protein sources like fish, poultry, beans, lentils, and nuts in your diet. Protein helps build and repair muscle tissue, promotes satiety, and supports overall health.
4. Healthy Fats: Consume healthy fats from sources like avocados, nuts, seeds, olive oil, and fatty fish. Healthy fats provide essential nutrients and support heart health.

Limiting Unhealthy Choices:

1. Refined Carbohydrates: Minimize consumption of refined carbohydrates like white bread, pasta, pastries, and sugary drinks. These can lead to weight gain, blood sugar spikes, and nutrient deficiencies.
2. Added Sugars: Limit added sugars from processed foods, sugary drinks, and desserts. Excessive sugar intake can contribute to weight gain, tooth decay, and metabolic issues.
3. Saturated and Trans Fats: Reduce intake of saturated and trans fats from processed foods, fried foods, and red meat. These fats can raise cholesterol levels and increase the risk of heart disease.

19 Foods That Help You Burn Fat Faster

5 Breakfast Meals to Lose Belly Fat Faster

In the ever-evolving landscape of health and wellness, where dietary trends ebb and flow like tides, one topic has captured the imagination of both researchers and health enthusiasts alike—time-restricted feeding, often synonymous with the popular practice of intermittent fasting.

Intermittent fasting is an eating pattern that cycles between periods of fasting and eating. It’s a popular weight loss method because it can be effective in reducing calorie intake and has been linked to a number of health benefits, including improved insulin sensitivity, reduced inflammation, and increased longevity.

People usually do intermittent fasting to lose weight and improve their overall health. It can be convenient and flexible, as there are many different intermittent fasting methods that can be adapted to individual lifestyles and preferences.

The most common type of intermittent fasting is choosing how long you go without eating during each day. Since people do not eat while asleep, it becomes easier to adhere to fasting habits close to sleep time. But then again, should you simply skip breakfast and fast early in the morning, or should you consider skipping dinner and fast later in the evening?

As we navigate the intricacies of metabolic health and nutritional timing, this week’s exploration centres around a groundbreaking meta-analysis that delves into the effects of time-restricted eating. Beyond the conventional calorie-centric approach, this study pioneers a fresh perspective by scrutinizing the temporal nuances of feeding windows and their impact on key metabolic markers.

The information and answers you are about to see regarding this question presented digested by Dr. Layne Norton and the research in question was is titled Circadian alignment of food intake and glycaemic control by time-restricted eating: A systematic review and meta-analysis.

Dr Layne Norton is a scientist, pro natural bodybuilder, raw elite powerlifter, and physique coach, among other things. He received his BS in Biochemistry, and his PhD in Nutritional Sciences. Besides being a coach, he also commands his YouTube channel in which he talks about science and fitness intertwined, sometimes breaking down scientific studies that come out so people can make better informed decisions in their fitness journey.

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In the digital age of information dissemination, where a click of a button can lead to a cascade of videos, articles, and comments, it’s essential to sift through the noise and focus on evidence-backed insights.

Now, let’s delve into the heart of the matter—a new meta-analysis that goes beyond the conventional approaches seen in previous studies. Unlike its predecessors, this research refrains from the intricate dance of calorie equations, choosing instead to focus on the temporal dimension of time-restricted eating. The question at the forefront: Does the timing of our meals matter as much as the content?

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As we embark on this journey through the corridors of chrono nutrition, the study in question meticulously examines not only the broad strokes of time-restricted eating but also zooms in on the finer details—early versus late feeding windows. This contrast introduces a layer of complexity that challenges our understanding of how the timing of meals influences metabolic outcomes.

Join me as we dissect the study’s findings, navigating through the implications of early and late time-restricted feeding. We’ll unravel the unexpected twists, challenge preconceptions, and attempt to reconcile the seemingly conflicting data. In doing so, we aim not only to decipher the scientific intricacies but also to empower individuals with knowledge that goes beyond the binary notion of ‘right’ or ‘wrong’ in the realm of time-restricted feeding.

So, buckle up for a journey into the fascinating intersection of time, nutrition, and health. As we navigate the sea of data, let’s keep in mind that the pursuit of knowledge is a dynamic voyage—one that requires an open mind, a critical eye, and an unwavering commitment to the pursuit of truth in the ever-evolving landscape of nutritional science.

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The Study: Beyond Calorie Equations

Unlike some previous meta-analyses, this study took a unique approach by not equating calorie intake across different groups. Instead, it focused on discerning the impact of time-restricted eating on metabolic parameters compared to control diets. The crux of the matter lies in the temporal aspect—does the timing of time-restricted eating make a significant difference?

Early vs. Late Time-Restricted Feeding

The study distinguished between early and late time-restricted feeding windows. Early time-restricted feeding involved a daily eating window from 8:00 a.m. to 4:00 p.m., while late time-restricted feeding spanned from the afternoon until 8:00 p.m. The intriguing question: Does the timing of these feeding windows influence metabolic outcomes?

Results: Unraveling the Findings

The overall meta-analysis revealed a reduction in HbA1c, a marker for long-term blood glucose levels, with time-restricted eating. However, there was no notable change in fasting glucose or fasting insulin levels. This aligns with the established understanding that time-restricted eating aids in calorie restriction, leading to improvements in HbA1c and HIR.

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The Plot Twist: Early vs. Late

The study’s most unexpected twist emerged when comparing early and late time-restricted feeding. Early feeding seemed more effective in lowering fasting blood glucose and exhibited a potential advantage in lowering fasting blood insulin levels. But before jumping to conclusions, a critical analysis is essential.

Source: Cottonbro Studio on Pexels

Unraveling the Potential Bias

Upon closer inspection, the study’s design revealed a potential bias in favor of early time-restricted feeding. Fasting measurements were taken in the morning, and those following the early feeding window had a four-hour head start in fasting compared to the late group. This led to lower morning glucose levels for the early group, potentially skewing the results.

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The HbA1c Conundrum

Despite the apparent benefits of early time-restricted feeding in fasting glucose, the study failed to demonstrate a significant difference in HbA1c between the early and late groups. HbA1c, a marker reflecting long-term blood glucose control, should logically mirror the differences seen in fasting glucose levels. This incongruity prompts a closer examination of the study’s methodology.

Proposed Improvements in Chrononutrition Studies

To address potential biases, future chrononutrition studies should stagger measurement timings. For instance, comparing early and late time-restricted feeding under similar fasting durations (1-hour, 2-hour, 3-hour post-absorptive states) may provide a clearer picture of their true impact on blood glucose.

Source: Helena Lopes on Pexels

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In conclusion, the study suggests that time-restricted feeding is an effective strategy for calorie restriction, with early feeding potentially showing advantages in lowering fasting glucose and insulin. However, the differences observed are not substantial enough to override the importance of adherence. Personal preferences, such as having a hearty breakfast or enjoying a late-night meal, should guide individuals in choosing their optimal time-restricted feeding window.

Ultimately, the key to success in implementing time-restricted feeding lies in finding a schedule that aligns with individual lifestyles and preferences. Whether it’s early or late, the benefits of time-restricted feeding can be harnessed without sacrificing personal enjoyment and adherence. So, as you embark on your journey of intermittent fasting, remember to prioritize what works best for you, and let the science guide, not dictate, your choices.

Watch the video below for Norton’s explanation and deeper understanding of whether you sould fast in the morning or the evening.

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Embarking on a journey to shed excess body weight often involves navigating a complex landscape of diet plans and strategies. The modern world bombards us with an abundance of information, from the latest fad diets to groundbreaking exercise routines, promising swift and effective fat loss. Yet, amidst this sea of options, one critical aspect often gets overlooked – the psychological toll of constant dieting.

Diet fatigue, characterized by the mental exhaustion and emotional strain associated with restrictive eating patterns, is a formidable adversary on the path to sustainable fat loss. Traditional weight loss methods often fall short in addressing this crucial aspect, leading to cycles of yo-yo dieting and frustration. In this comprehensive guide, we delve into a transformative approach that focuses not just on the body but on the mind – the four-phase plan to reset your diet.

Beyond the conventional notions of counting calories and strict meal plans, the diet reset we explore here is a holistic journey. It seeks to alleviate the psychological burdens that come with the perpetual fear of food, enabling individuals to establish a healthier and more sustainable relationship with what they eat. By understanding the importance of resetting not only the body but also the mind, we open the door to a new paradigm of fat loss that is both effective and emotionally liberating.

So how can you reset your diet to improve your ability to lose body fat? That is what Mike Israetel explained in a thorough video that we use as basis for the information below in this article.

Dr Mike Israetel, PhD in Sport Physiology and co-founder of Renaissance Periodization, is a well-respected professor in the bodybuilding community. He doesn’t only talk about workouts and fitness tips, he often dives deep into health and nutrition.

Join us on this journey as we unveil the four phases designed to free you from the shackles of diet fatigue, allowing you to approach fat loss with a renewed sense of empowerment and balance. Let’s redefine the way we think about weight loss, transcending the limitations of traditional methods and embracing a holistic approach that nurtures both body and mind.

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The four phases outlined in this diet reset plan offer a comprehensive approach to overcoming diet fatigue and establishing a healthier relationship with food. Let’s delve deeper into each phase and understand the rationale behind this structured progression.

Phase One: Unattached Eating

The first phase of the diet reset is what we refer to as “Unattached Eating.” This trippy yet crucial phase involves freeing yourself from concerns about food choices and portion sizes. The primary goal is to eat freely, without any psychological discordance or guilt. This phase serves as the foundation for the entire reset process, as it addresses the root cause of diet fatigue – the constant psychological burden of restriction.

Duration: On average, this phase lasts two to four months, but individuals should progress when they genuinely feel liberated from the restrictions.

Phase Two: Nutritious Choices

Moving on to the second phase, titled “Nutritious Choices,” you begin to make more conscious decisions about the foods you consume. While there are no strict calorie or nutrient requirements, the emphasis shifts towards building meals around a basis of healthy foods. This phase aims to re-establish healthy eating habits without the pressure of meticulous tracking.

Duration: Typically lasting two to three months, this phase helps individuals transition gradually to a more structured and well-rounded approach to meals.

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Phase Three: Rough Macros

In the third phase, “Rough Macros,” a bit more structure is introduced. The goal here is to roughly estimate protein, veggies, and healthy carbs in each meal. This phase facilitates a smooth transition from unattached eating to a more balanced and moderate approach. The emphasis is on creating a habit of well-rounded meals without the need for precision.

Duration: Lasting one to three months, this phase helps individuals find a middle ground between unattached eating and more structured dietary habits.

Phase Four: Counting and Measuring

The final phase involves “Counting and Measuring,” where individuals start counting macronutrients without the pressure of intentional fat loss. This phase focuses on maintenance rather than restriction, allowing individuals to get comfortable with the process of counting without specific goals.

Duration: Lasting one to three months, the completion of this phase indicates that counting macros has become a painless habit.

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Source: Tristan Le on Pexels

Two Big Tips:

1. Trust Your Instincts: If you suspect you need a diet reset, give it a shot. Your instincts are often a reliable guide in this journey.
2. Avoid Rushing Phases: Transition to the next phase only when you genuinely feel ready. Rushing defeats the purpose of the diet reset.

Conclusion:

Resetting your diet for more fat loss involves a transformative process that goes beyond conventional weight loss approaches. By addressing the psychological burdens associated with restrictive diets, this four-phase plan aims to establish a sustainable and positive relationship with food. Embark on this journey with patience, trust your instincts, and discover a new perspective on fat loss that transcends the traditional norms.

Watch the video below to better understand how to reset your diet for more fat loss with Israetel’s explaining everything in a little more detail.

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Why You Cannot Outrun a Bad Diet?

The phrase “you cannot outrun a bad diet” reflects the notion that no amount of exercise can compensate for a poor or unhealthy dietary pattern. In essence, it highlights the critical role that nutrition plays in overall health, weight management, and fitness outcomes. Here’s why this concept holds true:

1. Calories In vs. Calories Out: Weight management largely revolves around the principle of energy balance, where the calories consumed (calories in) should match the calories expended (calories out). If you consume more calories than you burn, you’ll gain weight, regardless of how much you exercise. A bad diet that includes excessive calories, especially from unhealthy sources, can lead to weight gain even if you’re active.
2. Nutrient Quality: Nutrient-dense foods provide essential vitamins, minerals, and other nutrients that support overall health and proper bodily functions. A poor diet lacking in these nutrients can lead to deficiencies, impaired immune function, and a host of health issues, regardless of your exercise routine.
3. Metabolism: The quality of your diet can influence your metabolism. Highly processed, sugary, and fatty foods can negatively affect metabolic health, insulin sensitivity, and even hormone regulation. This can contribute to weight gain and other health problems over time.
4. Exercise Alone Can’t Compensate: While exercise is essential for cardiovascular health, muscle development, and overall well-being, it’s not as effective at creating a caloric deficit as dietary changes. For instance, it’s much easier to consume excess calories through unhealthy foods than it is to burn those calories off through exercise.
5. Long-Term Sustainability: Unsustainable diets, particularly crash diets or extreme calorie restriction, can lead to rebound weight gain once the diet ends. A balanced and healthy diet is more likely to be sustainable over the long term and can contribute to lasting weight management and health benefits.
6. Body Composition: Nutrition significantly impacts body composition—how much lean muscle mass versus fat you have. Consuming inadequate protein or nutrients needed for muscle growth can hinder your fitness progress and goals.

In summary, the phrase “you cannot outrun a bad diet” underscores the importance of prioritizing a balanced and nutritious diet alongside regular exercise. While exercise provides numerous health benefits, it’s the combination of a healthy diet and physical activity that leads to optimal results in terms of weight management, fitness, and overall well-being.

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Embarking on the transformative journey of intermittent fasting has become a popular approach for those seeking to shed excess weight and boost overall well-being. The concept of restricting eating to specific time windows and allowing the body dedicated periods of rest from digestion has demonstrated not only weight loss benefits but also improvements in metabolic health and increased energy levels.

However, in the quest for optimal results, it’s essential to recognize that not all intermittent fasting approaches are created equal. It’s not just about abstaining from food for a set number of hours; it’s about making informed choices during both fasting and feeding periods. In this article, we’ll delve into a comprehensive guide on how to supercharge your fat-burning potential within the realm of intermittent fasting.

The promise of burning fat faster while maintaining or even improving overall well-being is an enticing prospect. As we explore the top 5 strategies, it becomes evident that the key lies not just in the fasting itself but in the nuanced decisions we make during the feeding windows. After all, the effectiveness of intermittent fasting goes beyond mere calorie restriction; it hinges on optimizing the body’s hormonal responses and metabolic pathways.

The information for this article was thought out and presented by Max Posternak. He is the founder of Gravity Transformation, a website focused on giving tips and training guidance for people looking to improve their fitness and lose weight. His YouTube channel has over 5.5 million subscribers.

Join us as we unravel the science behind these strategies, dispel common misconceptions, and empower you with the knowledge to make the most of your intermittent fasting journey. The goal is to not only achieve impressive results but to do so with a sustainable and enjoyable approach—one that doesn’t require endless hours in the gym or tedious meal planning.

So, let’s dive in and discover how you can unlock the full potential of intermittent fasting for accelerated fat loss and improved overall health.

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5 Intermittent Fasting Tricks to Burn Fat Faster

1. Strategic Food Choices:

The first trick to optimize fat loss during intermittent fasting revolves around mindful food choices. Breaking your fast with foods that don’t spike blood sugar and insulin levels is crucial. Opt for real, wholesome, single-ingredient foods found on the outer aisles of your grocery store. Steer clear of sweets, processed foods, and junk foods, which can sabotage your fat-burning efforts.

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2. Keto Fasting:

Combine the power of the ketogenic diet with intermittent fasting for accelerated fat loss. Maintain a macronutrient split with only 5 to 10 percent of daily calories from carbohydrates, 15 to 20 percent from protein, and a whopping 75 percent from fats. While not necessary every day, incorporating keto fasting on occasion can enhance overall fat-burning efficiency.

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3. Extended Fasting:

Push the boundaries of intermittent fasting by gradually extending the length of your fasts. Progress from a regular 8-hour feeding window to a 4-hour window, then experiment with one meal a day. Challenge yourself with extended fasts lasting 24 to 48 hours. Longer fasting periods create a significant calorie deficit throughout the week, maximizing fat burning and keeping insulin levels at their lowest.

4. Fasted Workouts:

Contrary to misconceptions, fasted workouts can indeed boost fat burning. Studies indicate that exercising in a fasted state, without immediately replenishing with food, enhances fat mobilization and utilization. Consider incorporating fasted workouts into your routine to maximize the benefits of intermittent fasting.

5. Heavy Weight Lifting:

To further amplify fat loss, incorporate heavy weight lifting into your intermittent fasting plan. Lifting challenging weights close to failure depletes glycogen stores efficiently. Combining intermittent fasting with weight training helps shift your body’s energy source to fat stores, promoting muscle growth and overall fat loss.

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By implementing these five strategies, you can take your intermittent fasting plan to the next level and achieve faster, more sustainable fat loss results. Remember, consistency is key, and finding the right balance that works for your body is crucial on your journey to a healthier, more energized you.

Watch the video to delve deeper into these strategies and kickstart your enhanced fat-burning journey with intermittent fasting.

How to Increase Your Metabolism

Losing body fat is important for several reasons, encompassing both physical health and overall well-being. Here are some key reasons why shedding excess body fat is beneficial:

1. Health Improvement:
   • Cardiovascular Health: Excess body fat, especially around the abdominal area, is associated with an increased risk of cardiovascular diseases, including heart attacks and strokes. Losing body fat can contribute to lower blood pressure and improved cholesterol levels.
   • Metabolic Health: High body fat levels are linked to insulin resistance, type 2 diabetes, and metabolic syndrome. Achieving a healthy body fat percentage can enhance insulin sensitivity and promote better metabolic function.
2. Reduced Risk of Chronic Diseases:
   • Cancer Prevention: Some studies suggest that maintaining a healthy body weight and reducing body fat may lower the risk of certain cancers, including breast, colorectal, and prostate cancers.
   • Joint Health: Excess body weight puts additional stress on joints, leading to conditions such as osteoarthritis. Losing body fat can alleviate this strain and contribute to better joint health.
3. Enhanced Physical Performance:
   • Increased Mobility: Carrying excess weight can impede mobility and lead to discomfort. Losing body fat can result in improved agility, flexibility, and overall physical performance.
   • Endurance and Stamina: Lower body fat levels can enhance endurance and stamina, making physical activities and exercise more manageable and enjoyable.
4. Mental and Emotional Well-Being:
   • Improved Self-Esteem: Achieving and maintaining a healthy body weight often correlates with improved self-esteem and body image. Feeling comfortable and confident in one’s body can positively impact mental well-being.
   • Reduced Risk of Depression: Some studies suggest a connection between obesity and an increased risk of depression. Losing excess body fat may contribute to a more positive mood and mental outlook.
5. Longevity and Quality of Life:
   • Life Expectancy: Maintaining a healthy body weight is associated with increased life expectancy. The risks of age-related diseases tend to be lower in individuals with optimal body fat levels.
   • Better Sleep: Losing body fat can contribute to improved sleep quality, reducing the risk of sleep-related disorders. Quality sleep is essential for overall health and well-being.
6. Enhanced Physical Appearance:
   • Aesthetic Benefits: While subjective, many individuals find that achieving a lower body fat percentage results in a more defined and aesthetically pleasing physique. This can boost confidence and satisfaction with one’s physical appearance.

It’s important to note that the goal should not be solely focused on achieving a specific body fat percentage but on adopting a holistic approach to health. Sustainable lifestyle changes, including a balanced diet and regular physical activity, contribute to overall well-being and are more likely to lead to lasting improvements in body composition. Always consult with healthcare professionals or fitness experts before making significant changes to your diet or exercise routine.

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In the cinematic world of epic Viking tales, Alexander Skarsgård’s portrayal of Amleth in the movie “The Northman” stands out not just for his remarkable performance but also for the physical transformation he underwent to embody the character.

A crucial aspect of this metamorphosis was Skarsgård’s meticulous approach to nutrition. In this article, we delve into the details of what Alexander Skarsgård ate during the build-up phase to prepare for “The Northman.”

But how could we, at BOXROX, know exactly what Alexander Skarsgård ate to become the Northman? Well, we tuned in with his personal fitness coach and health expert Magnus Lygdback.

Magnus Lygdback is a world-renowned Swedish health and wellness expert, entrepreneur and lifestyle coach. He has worked with some of the most recognisable actors, musician, athletes in the world. He has a YouTube channel called Magnus Method that you can check it out.

Source: Shahin Khalaji/Faria Anzum on Unsplash

Let’s dive into the diet and how Alexander Skarsgård managed to get into shape to play Amleth in the movie The Northman.

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Below is what Magnus talked about Alexander’s diet for the movie.

The Phases of Transformation:

Making a movie like “The Northman” involves an extended process, including three to six months of preparation and an additional five to six months of filming. Skarsgård, under the guidance of his trainer, Magnus, navigated through distinct phases: the build-up or bulk-up phase, the cutting phase, and the maintenance phase.

1. Build-Up Phase:

During the build-up phase, the primary goal was to put on maximum muscle mass. Skarsgård consumed around 3,700 calories per day, focusing on a balance of macronutrients—protein, fat, and carbs. The macronutrients are essential for muscle building, tissue repair, and overall energy.

• Protein: 200 grams per day
• Carbs: Approximately 450 grams per day
• Fat: Around 150 grams per day

Skarsgård’s diet included diverse protein sources such as lamb, beef, fish, chicken, and eggs. Carbohydrates came from pasta, potatoes, rice, quinoa, and other slow carbs. Healthy fats were derived from fish oil, avocado, olive oil, and nuts.

A typical day in the build-up phase involved a substantial breakfast, snacks between meals, and a dinner consisting of a protein source (like rib-eye steak), potatoes, and various vegetables.

2. Cutting Phase:

In the cutting phase, the focus shifted to reducing body fat while preserving muscle mass. While some projects allow for a distinct cutting phase, tight schedules sometimes require simultaneous muscle gain and fat loss. Skarsgård’s cutting phase involved a precise balance of nutrition and training to achieve a shredded physique.

3. Maintenance Phase:

The maintenance phase occurred during the filming period, where Skarsgård needed to sustain his physique over an extended duration. This phase posed unique challenges, requiring constant monitoring to ensure he maintained muscle mass and low body fat levels while working long hours on set.

In conclusion, Alexander Skarsgård’s journey to becoming Amleth in “The Northman” unveils the intricacies and dedication involved in achieving a transformative physique for cinematic roles. Beyond the captivating narrative and stellar performances, the physical demands of portraying a Viking warrior necessitated a comprehensive approach to both nutrition and training.

The partnership between Skarsgård and his trainer, Magnus, exemplifies the importance of a well-rounded strategy in the pursuit of a character’s physical embodiment. The meticulous planning of Skarsgård’s diet, with a focus on macronutrients and high-quality food sources, highlights the significance of nutrition in sculpting a powerful and authentic on-screen presence.

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A post shared by Alexander Skarsgård (@alexskarsgardlove)

The distinct phases—build-up, cutting, and maintenance—underscore the temporal and strategic considerations integral to achieving a specific physique for a role. The challenges presented during each phase, whether it be the calorie surplus during the build-up or the delicate balance required in the maintenance phase, emphasize the precision and commitment demanded in the pursuit of cinematic excellence.

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Furthermore, the article sheds light on the often underestimated role of nutrition in sustaining physical performance during filming. The maintenance phase, where Skarsgård needed to stay vigilant about his diet while working long hours on set, underscores the critical role nutrition plays in preventing injuries and ensuring optimal performance.

Skarsgård’s willingness to embrace the challenges of the cutting phase, even if it was not his favourite, reflects the dedication required to bring a character to life authentically. The article offers a glimpse into the actor’s commitment, not just to the craft of acting, but also to the holistic approach required for physical transformations in the world of filmmaking.

In essence, the story of Alexander Skarsgård’s nutrition journey for “The Northman” is not just about the numbers on a scale or the calories consumed; it’s a testament to the fusion of art and science, where the alchemy of nutrition and training converges to create a cinematic masterpiece. Skarsgård’s commitment to both the character and the physical demands of the role provides a behind-the-scenes glimpse into the arduous yet rewarding process of bringing a Viking warrior to life on the silver screen.

Watch the video below for more information and visual cues about the diet and everything Alexander Skarsgård ate to become the Northman.

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We at BOXROX need to put a big warning sign after this article. That is because we are not encouraging people to eat like Alexander Skarsgård after writing this article. This is simply a piece of curiosity for our readers. Why is that?

You have seen it countless times in the past years and it seems it will never go away – celebrities talking about how they got into shape for a specific purpose. Here is why you should not follow celebrity fitness advice.

“Eat X to look like Y.” “Train like [insert celebrity who got buffed and is releasing a movie soon] to get super jacked.” These headlines, unfortunately, grab the attention of most people, but the truth is that for you to look like Captain Marvel, Thor or the latest superhero actor, you need much more than to train or eat properly.

In the end, that is why you should not follow celebrity fitness advice. They are celebrities with an entire organisation behind them to support and give them the necessary edge to look a certain way. You, on the other hand, probably do not have that.

Celebrity fitness advice often has exaggerated claims. And while we only see the end result, a body that transformed from A to B, the media tends to glorify whatever attitudes such celebrities did to reach that fitness goal.

Someone like Dwayne The Rock Johnson, for example, earns millions of dollars to get to a certain level of fitness. He also has been training in the gym for decades, knows how much his body can take, and is surrounded by physiotherapists and doctors who will guide him through the process at all times.

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Embarking on the path to weight loss can feel like a triumphant venture initially. You’re making healthy choices, watching what you eat, perhaps incorporating some exercise into your routine, and the pounds are steadily dropping. Life is good until suddenly it isn’t. You hit a plateau, and the scale seems frozen in time.

Plateaus are like stubborn roadblocks on the highway to your fitness goals. They occur when your body adapts to the changes you’ve made, and the once-effective strategies for shedding pounds lose their potency. This can be incredibly demoralizing, but understanding why plateaus happen is the first step toward overcoming them.

When you initiate a new diet or exercise routine, your body responds by shedding weight. However, it’s a dynamic system, and over time, it learns to operate more efficiently with the new conditions. Factors like stress, lack of sleep, and genetic predispositions can also throw a wrench into the weight loss machinery. Even with regular exercise, the most significant player in this game is your nutrition.

Assuming you’ve fine-tuned your diet to perfection—striking a balance, ensuring adequate protein intake, embracing fibre, and keeping your calories below maintenance—you might find yourself stalling on the weight loss front. That’s when the plateau hits and the once seamless progress grinds to a halt.

Losing weight, in theory, is very simple. You need to burn more calories than what you consume on a daily basis. The difficulty lies in all the other variables in between this “calories in, calories out” process. Breaking through this plateau requires a strategic approach. And that is what Mike Israetel talked about in one of his videos that we present to you now.

Dr Mike Israetel, PhD in Sport Physiology and co-founder of Renaissance Periodization, is a well-respected professor in the bodybuilding community. He doesn’t only talk about workouts and fitness tips, he often dives deep into health and nutrition.

Remember, plateaus are a natural part of the weight loss journey. It’s not a sign of failure but rather an opportunity to reassess and recalibrate your approach. Armed with the right knowledge and a bit of resilience, you can navigate through these plateaus and continue your quest for a healthier, fitter you.

Related: Why You Cannot Outrun a Bad Diet

How to Break Through Fat Loss Plateaus

Israetel presents a troubleshooting guide on how to break through fat loss plateaus. It is divided into 8 points.

1. Are You in a Calorie Deficit?

Calorie deficit is the main driver behind fat loss. So, ask yourself, are you in a calorie deficit? You might say yes, but how do you know? To know if you are, or not, you must be losing weight every week consistently, or every two weeks.

If you are not losing weight after two weeks has passed, you are not in a calorie deficit. And to mitigate that, the best answer is for you to simply eat less. But it doesn’t have to be much less, perhaps 250 calories could do the trick already.

Cut 250 calories from your daily diet and see if you lose weight after a week. If that doesn’t work, cut another 250 calories and see if it works. Sooner or later, you will lose weight and that is when you know you are in a calorie deficit.

2. Have You Been Dieting Too Long?

How long is too long? According to Israetel, anything between 12 and 16 weeks has predictable effects. Your NEAT (non-exercise activity thermogenesis) gets too low, your hormones can get your metabolism to slow down, your hunger might go crazy, and the psychological side of your can also get wild.

If that is happening to you, you want to get into a maintenance phase, which is when you eat as many calories as possible that won’t get you to lose weight, but also will not make you gain weight. “Slowly raise calories every week or two,” and after a few weeks you will feel much better because you ate a ton of food but maintained the same amount of body fat.

Do a maintenance phase until you feel psychologic rested, full of energy and no crazy cravings.

This maintenance phase can last between 2/3 of the time you did your diet or for as long as you have been dieting. For example, if you’ve been dieting for 12 weeks, you should do a maintenance phase for a minimum of 8 weeks, but probably closer to 12 weeks.

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3. Lift Weights While Dieting

Lifting weights is perhaps the second best thing to lose weight and overcome diet plateaus, after only your nutrition.

Weightlifting is great for muscle retention, especially since you are cutting on calories, and it will help your body in its ability to burn fat and shape you to a leaner look and, probably, more muscular too.

Related: How to Burn Fat With Weight Training

4. Daily Physical Activity

If you are actively doing physical activity, the chances of your calorie expenditure going through the roof are quite big. That is why walking is one of the best exercises you can do to lose weight.

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You can walk for hours, every single day, and do it consistently for weeks without feeling fatigued. It is a low-impact cardio with great benefits that will not get in the way of your lifting weights routine if you have the time.

You can buy a step counter and push yourself to hit a minimum of 8,000 steps every day and try to increase that number by 1,000 steps after one week until you reach 10,000 steps. Of course, the more you walk, the more fat loss you are likely going to experience.

Source: Maksim Goncharenok on Pexels

5. Body Water Madness

You could be losing weight, but your body water could be on the rise. Sounds crazy, but it is possible.

This could happen if you are in a high stress lifestyle, if you are not getting enough sleep, if your fluid intake is high and salt intake as well.

The more you are in deficit calorie, the more your body will crave salt. If you eat a lot of salty ingredients, you can become hypernatremic https://en.wikipedia.org/wiki/Hypernatremia, that is not inherently bad, but you will have a thirst response. And then you drink more, but perhaps you drink more diet soda because there are zero calories in it, but while you’re not gaining weight, you might be retaining water and that could get out of control.

6. Hunger Problems

You will cheat on your diet. There is no way around it. Some of us cheat less often and there is a chance that when you do cheat, you might overeat by accident.

There are many strategies for you to manage your hunger while dieting such as drinking more water, eating more high-volume foods, food high in fibre, or foods that aren’t that tasty.

Check out the link below for an in-depth article about how you can manage your hunger while you are in a caloric deficit state.

Related: How to Reduce Hunger While Dieting

7. Trying to Lose Fat Too Quickly or Too Slowly

The best is to aim to lose 0.5% to 1.0% of your body weight every week. Less than 0.5% will not be noticeable on the mirror and water fluctuations can mask the results for weeks – this is highly demotivating and can get you out of your diet.

More than 1.0% per week, it grinds you to the ground. You will get fatigued easily, which also might lead you to simply give up on your body transformation attempt.    

Fat loss takes time and it takes many phases. If you want to lose 30 pounds, divide it into 3 cut phases to lose 10 pounds each time and then go back to maintenance. If you try to lose 30 pounds in one go, the chances of you failing and giving up are gigantic.

8. Consistency Problems

Consistency problems interfere with diet. A LOT.

If you eat a similar menu every day, there is a bigger chance you will stick to it. And it is better if that food is already prepped before, so that you don’t feel tired and not feel like cooking (which gives you an opportunity to order takeout and that is a cheat meal). If your meal is already prepped, you will likely eat that.

Make sure the food also doesn’t taste amazingly. If the food is great in palatability, you will want more than you actually need. This can be counterproductive if you want to stay in a calorie deficit.

“Consistency is a matter of sustainability. You can’t be consistent with an unsustainable diet.”

Don’t do crazy stuff for 6-12 weeks. That’s it. Diet for 6-12 weeks and stick to it. You are responsible for your diet for only those weeks. You can do this!

Commit, attain, relax, maintain, recover, and repeat until you get happy with your body fat percentage.

Watch the video below for more information from Mike Israetel himself explaining how to break through fat loss plateaus.

For a more detailed explanation and more practical things you can do to break through diet plateaus, check out the link below.

How to Break Through Diet Plateaus for Weight Loss: the Ultimate Guide

FYI: I wrote an article on how to prepare a paleo barbecue, so maybe some of the tips mentioned here will ring a bell.

Source: Dragon CrossFit

Read More: 5 Fun and Festive Christmas Workouts

1. Settle on your dietary perspective – and compromise

First, think about why you want to do a paleo Christmas dinner in the first place?

Christmas dinner has to be special, right? And “special“ in reference to food usually means tasty. Really tasty. The good thing about paleo is that you have lots of options to prepare delicious food. But if you are going to do so, you have to decide if you want a “real paleo dinner” or a meal where you are substituting certain standard Christmas foods with their paleo equivalent.

If you decide on the latter, you will include a lot of “treats” with your meals that aren’t exactly helping your dietary goals. But who wants to lose weight at Christmas anyway? Right. So you can either prepare a paleo dinner without paleo treats if you are really strict with your diet – or you can go for the treats and enjoy a classy meal with your family. I would especially advise you to take the latter version if you have problems watching your non-paleo friends and family gulping down non-paleo Christmas sweets and the like – or if you are going paleo because of a certain food intolerance.

2. It’s waffle time, it’s waffle time…

Starting with dessert may seem a little odd right now, but since this is the part where most people have problems regarding paleo, I want to shed some light on this difficult subject. You basically have two choices about how to prepare your Christmas dessert. If you want to create a strictly dietary paleo dessert, you can go with fruits. The trick with this version is to prepare it in a Christmassy way. You can do that for example by putting together a double or triple layer fruit-purée with fruits that have Christmas-themed colours. Just follow this easy recipe:

• Ingredients for two layers: green and red fruits (for example kiwi and berries), lemon juice, Christmas spice (for example cinnamon, cloves)
• You also need: a blender, a nice serving dish (for example a martini-glas)
• Purée the kiwi and the berries separately in a blender
• Add a bit of lemon juice to each purée
• Pour the kiwi-purée into your desired dish until the dish is about one third full
• Carefully pour the berry-purée on top of the kiwi-purée, so that the two don’t mix
• Sprinkle your desired Christmas spice on top and you’re done

Source: RX'd Photography

Of course, you can also prepare a much more treat-like paleo desert. The easiest way to do this is to make some paleo waffles. For this of course you need a waffle iron and some batter. If you have been doing paleo for quite a while now, you have probably already tried to make paleo-pancakes. You can easily use this recipe for making waffles.

Prepare the batter in the same way and pour it into your waffle iron. When the waffles are cooked, pour some maple syrup and again add Christmas spices on top. You now have a great Christmas dessert.

Or you can make chocolate pudding, using cocoa, honey and tapioca starch. Just remember: Even if you are doing paleo, calories still count. If you gulp down a whole bottle of maple syrup, you will probably still have trouble losing weight…

3. Paleo Christmas Dinner: The grand finale!

What’s the star of every proper Paleo Christmas dinner? Of course, the famous roast. Whatever kind of roast you’re having, you will most certainly have some kind of meat on the table for your fancy Christmas gathering. Fortunately, there isn’t so much you have to worry about with this one. Just bear in mind the following things and you are bound to have a great paleo Christmas dinner.

Source: Deposit photos - bhofack2

When buying the meat you want for Christmas dinner, try to get an organic, free range animal

This is ethical, healthy and will taste a lot better. Sure, it will be more expensive, too, but it’s Christmas, right? Just bear in mind that you probably have to be quick to get your desired meat at the farmers market or your trusted butcher – before they sell out.

If you want to prepare traditional gravy with your roast, you can easily substitute flour as a thickening agent with tapioca starch or something similar to make the gravy paleo friendly.

Side dishes

With side dishes you have a lot of options. If you are allowing white potatoes into your diet, you can prepare these easily by cutting them in chunks and roasting them coated in duck lard and some spices in the oven. Combine these with roasted vegetables or other traditional Christmas sides

Make substitutions for non-paleo-ingredients

• Most common non-paleo-ingredients include sugar, flour and non-paleo-fats – use honey or maple sirup, paleo friendly starches and coconut oil, ghee or lard instead
• If you want to drink alcohol on christmas eve then you should
• Red wine is considered paleo friendly, if consumed in moderation. Just beware of store bought punch and egg nogg which are mostly full of refined sugar

Well, that is it! Hopefully, you will be able to enjoy a nice paleo Christmas dinner with your friends and family and also of course very comfy and happy holidays. Share it with your friends who also do the paleo diet, or even those who don’t. It is delicious either way.

Merry Christmas!

Embarking on a journey towards a healthier lifestyle and achieving a physique that aligns with your goals is undoubtedly a commendable endeavour. Whether you’re aiming to shed excess weight, build muscle, or simply enhance your overall well-being, the foundation of success lies in a sustainable and effective diet.

Diet serves as the foundation for shaping your body and achieving fitness goals. It influences your weight, muscle mass, and overall health, playing a more crucial role than exercise in determining your physique.

A balanced diet provides the essential building blocks for muscle growth, repair, and energy production. Nutrient deficiencies can hinder your fitness journey and lead to fatigue, muscle loss, and overall health issues.

Diet directly fuels your workouts, ensuring optimal performance and muscle growth. Consuming adequate carbohydrates, particularly complex carbs from whole foods, provides the sustained energy needed for exercise. Sufficient protein is essential for muscle repair and recovery.

While exercise alone may lead to weight loss, it may not be sustainable in the long run. A healthy diet forms the basis of a lifestyle change, allowing you to maintain healthy habits over time and achieve lasting results.

In this article, we will delve into three crucial tips to not only initiate but also adhere to a dietary plan that stands the test of time. These tips were shared by Mario Tomic, an expert in the subject.

Mario Tomic is an entrepreneur who helps other busy working professionals get fit and build a sustainable and healthy lifestyle. He has a YouTube channel account with over 400K subscribers.

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How to Actually Stick to Your Diet

Sticking to your diet is crucial for achieving and maintaining a healthy lifestyle. Consistency in dietary choices allows your body to adapt and optimize its functions. A balanced and nutritious diet provides the essential nutrients your body needs for energy, growth, and overall well-being. By adhering to a well-planned diet, you support your immune system, enhance mental clarity, and reduce the risk of various health issues. Additionally, a consistent diet helps regulate metabolism, promoting weight management and sustained energy levels.

Moreover, sticking to your diet fosters discipline and establishes healthy habits. It’s not just about short-term goals; it’s a commitment to long-term health and fitness. Consistency in making mindful food choices strengthens your willpower, making it easier to resist temptations and maintain a positive relationship with food. This, in turn, contributes to a more balanced and fulfilling lifestyle, aligning your dietary habits with your overall health and wellness objectives.

Check below the 3 golden rules to actually stick to your diet.

1. The Power of Planning

One of the most common pitfalls in the pursuit of a healthier lifestyle is the lack of planning. Without a well-thought-out strategy, individuals often find themselves overwhelmed and susceptible to making impulsive, unhealthy choices. Planning is the linchpin that can turn your aspirations into tangible results.

Planning involves meticulous consideration of your daily caloric intake, the types of food you’ll consume, and the timing of your meals. It’s about creating a roadmap that guides you toward your dietary destination.

Source: Yaroslav Shuraev on Pexels

Start by scheduling designated times for grocery shopping, ensuring you make informed choices that align with your nutritional goals. Create a weekly or monthly calendar outlining your meals, incorporating the precise amount of calories and types of foods that fit your dietary requirements. This planning process not only streamlines your daily decisions but also minimizes the mental fatigue associated with constant dietary deliberation.

Research supports the effectiveness of planning in fostering adherence to a diet. Studies have shown that individuals who set specific intentions regarding their eating habits are more likely to stick to their plans. Therefore, take the time to document your dietary goals, making them explicit and actionable. Remember the wise words of Brian Tracy, “Ten minutes of planning saves about an hour of execution.”

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2. Cultivating a Dietary Mindset

The connection between your mindset and the success of your diet is profound. Transforming your eating habits isn’t just about consuming fewer calories; it’s about molding your identity and sense of self. Consider individuals who adhere to specific dietary lifestyles, such as vegetarians or vegans. Their resolute commitment to abstaining from certain foods is not just a choice; it becomes a facet of their identity.

Take a moment to reflect on the person you want to become. Do you envision yourself as someone who succumbs to every craving, or are you aspiring to be a person who treats their body with reverence? Aligning your diet with your sense of self is a powerful tool in reinforcing long-term adherence.

This doesn’t necessitate adopting extreme dietary choices. It’s about establishing a mental framework that identifies you as a person who makes conscious, health-centric decisions. Frame your relationship with food not as a constant battle of willpower but as a reflection of who you are and who you aim to become.

For example, if you decide, “I don’t eat junk food,” rather than “I can’t eat junk food,” you’re solidifying a part of your identity. This shift in mindset transforms your dietary choices from restrictive measures to affirmations of your chosen identity.

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3. Shape Your Environment for Success

The environment in which you live plays a pivotal role in shaping your dietary habits. Brian Wansink, a prominent researcher, emphasizes the significance of designing your environment to facilitate healthier choices. Consider your home as the arena where the battle for dietary adherence unfolds. Is it a battleground that fosters unhealthy eating habits, or is it a supportive environment that encourages nutritious choices?

Conduct a thorough analysis of your surroundings. Open your fridge, examine your kitchen shelves, and scrutinize your pantry. What percentage of the available food aligns with your nutritional goals? Design your environment to make the default choice the healthy choice.

Mario Tomic’s rules for home are:

• Have at least a few servings of protein ready to eat.
• Keep the fridge loaded with veggies and fruits
• Remove processed snacks from plain sight. Or just don’t keep it in the house.

Implement practical changes, such as prepping meals in advance. Meal prepping not only streamlines your eating routine but also ensures that healthy options are readily available. Remove the friction associated with healthy eating by having vegetables washed and protein servings easily accessible.

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Consider the visibility and accessibility of different food items. Place healthy snacks, such as cut vegetables or fruits, at eye level in your fridge. Opt for smaller plates and bowls, creating an illusion of larger portions with fewer calories. These small adjustments can significantly impact your choices without relying solely on willpower.

Incorporate tools that make a healthy lifestyle more convenient. For instance, investing in a water bottle and keeping it within reach can promote hydration, reducing the likelihood of mindless snacking. If possible, modify your workspace to allow for moments of standing or light physical activity, contributing to a more active lifestyle.

In conclusion, embarking on a dietary journey requires more than a mere reduction in calories; it demands strategic planning, a resilient mindset, and a supportive environment. By implementing these three tips – planning meticulously, shaping your dietary mindset, and designing your environment for success – you can not only initiate but sustain a diet that propels you towards becoming the best version of yourself. Remember, the journey to a healthier you is not a sprint; it’s a marathon, and these strategies are your reliable companions for the long haul.

Watch the video for more information.

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Why you cannot outrun a bad diet?

Firstly, let’s talk about energy balance. Weight management ultimately boils down to the simple equation of calories in versus calories out. Regardless of how much you run, if your diet consists of excessive calories, particularly from unhealthy sources like sugary snacks or processed foods, you’re likely to consume more calories than you can burn through exercise. A bad diet can easily sabotage the calorie balance, leading to weight gain or hindering weight loss progress.

Secondly, the quality of the fuel you provide your body matters. Running on a poor diet can leave you feeling fatigued, sluggish, and less likely to engage in physical activities. Nutrient-rich foods provide essential vitamins, minerals, and other compounds that support overall health and energy levels. In contrast, a diet high in refined sugars and unhealthy fats can contribute to inflammation, impairing your body’s ability to recover from exercise and increasing the risk of various health issues.

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Source: i yunmai / unsplash

Additionally, a bad diet can impact your metabolism. Certain foods, especially those high in added sugars and unhealthy fats, can lead to insulin resistance and metabolic dysfunction. This can make it more challenging for your body to effectively utilize the energy from the food you consume and regulate blood sugar levels. In the long run, a compromised metabolism can hinder your ability to burn calories efficiently during exercise and throughout the day.

Lastly, the psychological aspect cannot be ignored. A bad diet can affect your mood, motivation, and mental well-being. Poor nutrition can lead to cravings, overeating, and a cycle of unhealthy food choices. This not only undermines your physical performance but can also create a negative mindset that makes it difficult to adhere to a consistent exercise routine. In essence, trying to outrun a bad diet becomes a formidable challenge when your body and mind are not fuelled with the right nutrients for optimal health and fitness.

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Embarking on the journey of the military diet, a three-day challenge promising a staggering 10-pound weight loss, felt like stepping into uncharted territory. The allure of such rapid results may be tempting, but the diet’s affiliations with the military are non-existent.

What exactly is the military diet?

The military diet is a three-day, low-calorie weight loss plan that claims to help participants lose up to 10 pounds in a week. Despite its name, there is no official connection with the military, and its origins remain unclear.

The diet is characterized by a strict and specific meal plan for each of the three days, with a calorie intake ranging from 1,100 to 1,400 calories per day.

The meals typically include a combination of specific foods like grapefruit, toast, peanut butter, tuna, meat, green beans, eggs, and a small serving of ice cream. While some people may experience rapid weight loss on this diet, it’s important to note that the results are often attributed to water weight, and the diet lacks scientific backing for its long-term effectiveness or safety.

Also, the restrictive nature of the military diet may lead to nutritional deficiencies and an unsustainable eating pattern. As always, consulting with a healthcare professional or registered dietitian before embarking on any drastic dietary changes is advisable.

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So, what is this article all about if It’s an unbalanced and potentially unsafe regimen? That is what Will Tennyson decided to put to the test.

Will Tennyson is a Canadian YouTuber who uploads fitness routines, nutrition advice and lifestyle content on his channel which has more than 2 million subscribers. He struggled with body image as a younger kid but has since bounced back after discovering weightlifting and he wants to make people as enthusiastic about fitness and wellness as he is.

Consulting with a dietitian, he received a resounding “hard pass” regarding going through with his plans. Ultra-low calorie diets like this one often result in temporary water weight loss, and any weight shed is likely to make a swift return.

Check below the highlights of his military diet endeavour.

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The first day unfolded with a menu promising 1,400 calories, gradually decreasing in the subsequent days. A slice of toast, two tablespoons of peanut butter, half a grapefruit, and black coffee made up the “substantial” breakfast, setting the tone for a roller-coaster of minimal meals. Lean meats, meagre servings of tuna, and specific fruits became the staples, while ice cream offered a glimmer of indulgence.

The struggle was real, with each meal feeling sadder than the last. Limited to the military diet’s rigid structure, finding solace in the gym became essential for staving off hunger. However, the toll on energy levels, mood, and gym performance was palpable for Tennyson. Aching muscles, headaches, and a general sense of agitation happened often to him.

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As the days progressed, so did his scepticism about the diet’s effectiveness. Half-cup servings of ice cream, woefully dry sandwiches, and a growing aversion to certain foods characterized the struggle. The promised 10-pound weight loss seemed increasingly dubious, and his cravings for normalcy, flavour, and variety intensified.

Attempting to quell cravings with unconventional methods, from scented candles to vinegar shots, highlighted the desperation Tennyson went through when he decided to go on with his military diet experience. The vanilla ice cream, once a beacon of hope, began to feel like a cruel joke— a fleeting moment of sweetness amidst an otherwise arduous journey.

Despite the promised weight loss, the toll on physical and mental well-being became increasingly apparent. He would still feel tired even after a full night of sleep, and even the prospect of completing workouts became daunting. The final weigh-in revealed a loss of 6.5 pounds, but the question remained—was it worth it?

Source: i yunmai / unsplash

In retrospect, the suffering endured during the military diet seemed disproportionate to the results achieved. While a pound and a half of fat loss was evident, the overall experience left Tennyson with a profound appreciation for sustainable and enjoyable dietary practices.

The military diet, with its unbalanced and restrictive nature, is far from a sustainable solution.

The takeaway: Diets should never make you feel the way the military diet did—exhausted, agitated, and deprived. Opting for a balanced and sustainable approach to nutrition remains key for long-term well-being.

The military diet may promise quick results, but at what cost? The journey, in this case, was a stark reminder that the path to a healthier lifestyle should be one of balance, nourishment, and, most importantly, enjoyment. Needless to say, Tennyson will never go through this diet in his life again.

Watch the video for a deeper understanding of the military diet done by Will Tennyson.

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Why You Cannot Outrun a Bad Diet?

The phrase “you cannot outrun a bad diet” reflects the notion that no amount of exercise can compensate for a poor or unhealthy dietary pattern. In essence, it highlights the critical role that nutrition plays in overall health, weight management, and fitness outcomes. Here’s why this concept holds true:

1. Calories In vs. Calories Out: Weight management largely revolves around the principle of energy balance, where the calories consumed (calories in) should match the calories expended (calories out). If you consume more calories than you burn, you’ll gain weight, regardless of how much you exercise. A bad diet that includes excessive calories, especially from unhealthy sources, can lead to weight gain even if you’re active.
2. Nutrient Quality: Nutrient-dense foods provide essential vitamins, minerals, and other nutrients that support overall health and proper bodily functions. A poor diet lacking in these nutrients can lead to deficiencies, impaired immune function, and a host of health issues, regardless of your exercise routine.
3. Metabolism: The quality of your diet can influence your metabolism. Highly processed, sugary, and fatty foods can negatively affect metabolic health, insulin sensitivity, and even hormone regulation. This can contribute to weight gain and other health problems over time.
4. Exercise Alone Can’t Compensate: While exercise is essential for cardiovascular health, muscle development, and overall well-being, it’s not as effective at creating a caloric deficit as dietary changes. For instance, it’s much easier to consume excess calories through unhealthy foods than it is to burn those calories off through exercise.
5. Long-Term Sustainability: Unsustainable diets, particularly crash diets or extreme calorie restriction, can lead to rebound weight gain once the diet ends. A balanced and healthy diet is more likely to be sustainable over the long term and can contribute to lasting weight management and health benefits.
6. Body Composition: Nutrition significantly impacts body composition—how much lean muscle mass versus fat you have. Consuming inadequate protein or nutrients needed for muscle growth can hinder your fitness progress and goals.

In summary, the phrase “you cannot outrun a bad diet” underscores the importance of prioritizing a balanced and nutritious diet alongside regular exercise. While exercise provides numerous health benefits, it’s the combination of a healthy diet and physical activity that leads to optimal results in terms of weight management, fitness, and overall well-being.

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Maintaining a well-rounded and balanced diet is a fundamental principle for supporting overall health. However, individuals sometimes embrace unconventional dietary practices that may lack scientific backing or align with common nutritional knowledge. Consider, for instance, the notion of exclusively consuming meat over an extended period—an unconventional approach that challenges traditional dietary norms.

Meat stands out as a nutritionally rich food, primarily comprising essential macronutrients vital for the body’s optimal functioning. The three key macronutrients present in meat are proteins, fats, and, to a lesser extent, carbohydrates.

Proteins, a cornerstone of meat’s nutritional profile, are composed of amino acids, indispensable for the construction and repair of various body tissues. They play a pivotal role in the structural integrity of muscles, organs, skin, and other bodily tissues, contributing to essential physiological processes such as the production of enzymes and hormones.

Fats, encompassing both saturated and unsaturated varieties, are another integral component of meat. Essential for the absorption of fat-soluble vitamins (A, D, E, and K), fats serve as a concentrated energy source and play key roles in cellular structure, insulation, and organ protection.

While the carbohydrate content in meat is comparatively minimal compared to other food sources like grains and vegetables, trace amounts may be present. Nevertheless, meat is not conventionally recognized as a significant source of carbohydrates.

7 Ways to Boost Metabolism and Burn Calories According to Science

The macronutrient composition of meat varies based on factors such as meat type and preparation methods. Lean cuts tend to have a higher protein-to-fat ratio, whereas fattier cuts boast a more substantial fat content. Cooking techniques and added ingredients further influence the overall macronutrient profile of meat.

The synergy of proteins, fats, and minimal carbohydrates in meat presents a comprehensive nutritional package, delivering essential nutrients crucial for diverse physiological functions. It is essential to emphasize that a well-balanced diet typically incorporates a variety of foods to ensure the comprehensive intake of all necessary nutrients.

The body only thrives on a harmonious balance of proteins, fats, and carbohydrates. So the decision to embark on a 30-day carnivore experiment can be seen by many with a puzzled face. In a world where dietary trends range from plant-based lifestyles to omnivorous choices, the carnivore diet stood out as a controversial and polarizing approach, advocating for the exclusive consumption of meat.

Breakfast, lunch, and dinner—all centred around meat—served as the guiding principle of this dietary exploration that Max DeMarco and four of his friends decided to take on.

Max DeMarco is not a fitness coach or a health advocate. Rather, he is an filmmaker who posts varied little projects on his YouTube channel.

Below you will see how DeMarco and his four other friends took over the challenge of eating only meat for 30 days.

What Happens To Your Body if You Only Eat Meat for 30 Days? (Carnivore Diet)

Our journey begins with five individuals, each approaching the carnivore diet with unique expectations and concerns. While some anticipate increased energy and muscle definition, others face reservations about the monotony and potential health risks of a meat-only diet. Meet Paul, Clement, Sylvia, Rob, and our narrator Max DeMarco, who collectively set out to unravel the mysteries surrounding the carnivore lifestyle.

The Rules:

For the next 30 days, the participants committed to consuming only meat, eschewing vegetables, processed foods, and any other non-animal products. The diet included beef, chicken, pork, and fish, with water being the sole beverage allowed. No sugars, no vegetables—just meat.

Related: Is Red Meat That Bad For You?

The Journey Unfolds:

As the experiment unfolded, the participants encountered varying challenges and revelations. The initial days brought discomfort, stomach issues, and cravings for familiar non-meat items. However, these struggles were part of the transition from a carb-based to a fat-based energy source, known as ketosis.

The Adaptation Phase:

Despite initial reservations and struggles, the participants found themselves adapting to the carnivore diet. Energy levels surged, sugar cravings vanished, and some experienced improved mental clarity. The shift from relying on carbs to fat as the primary energy source marked a turning point, signaling the body’s adjustment to the new dietary paradigm.

Exploring the Controversy:

In the midst of their journey, the participants delved into the controversy surrounding the carnivore diet. Traditional studies often denounce meat consumption, citing health risks. However, the group learned from expert P.D. Mangan that many of these studies rely on observational data, introducing biases such as the healthy user bias, challenging their validity.

The Long-term Impact:

Upon completing the 30-day carnivore challenge, the participants reflected on their experiences. While some, like Paul, found the diet monotonous and energy-draining, others noted significant improvements in energy levels, body composition, and mental well-being. They realized that individual responses to the diet vary, and it might not be a one-size-fits-all solution.

Post-Experiment Adjustments:

The journey didn’t end after 30 days. Some participants chose to continue aspects of the carnivore diet, incorporating a wider range of animal-based products, fruits, and even potatoes. The experiment served as a catalyst for heightened self-awareness about nutrition and its impact on overall health.

Source: Los Muertos Crew on Pexels

5 Basic Principles to Optimise Your Nutrition

The culmination of the 30-day carnivore experiment not only brought about personal transformations but also illuminated the complexities surrounding dietary choices. Each participant’s unique journey provided insights into the nuanced relationship between the carnivore diet and individual well-being. As the group reflected on their experiences, it became evident that the carnivore diet is not a one-size-fits-all solution; its impact varies based on personal preferences, adaptability, and health considerations.

In conclusion, the 30-day carnivore experiment was not just a dietary challenge; it was a journey of self-discovery and a call to action for individuals to take control of their health. Whether one chooses to embrace the carnivore lifestyle, adopt a modified version, or stick to a different nutritional philosophy, the experiment underscores the significance of listening to one’s body and making informed choices in a world inundated with conflicting dietary advice.

Ultimately, the carnivore journey invites individuals to explore, question, and find a dietary path that aligns with their unique needs and well-being.

Watch the video below to see how each participant dealt with the carnivore diet and what could happen to your body in case you decide to only eat meat for 30 days straight.

BOXROX has previously recounted the journey of another influential person in the bodybuilding community regarding eating only meat for 30 days and see the results. You can check it out in the link below.

Max Posternak’s Explanation of What Happens to Your Body When Eating Only Meat Every Day for 30 Days

In a world inundated with promises of quick fixes and revolutionary diet plans, the pursuit of an effective and sustainable approach to fat loss can seem like navigating a maze of conflicting information. The allure of headlines, videos, and social media posts touting the latest magical diet to strip away unwanted fat is both ubiquitous and tantalizing. From the ketogenic diet to intermittent fasting and even the carnivore diet, each promises a unique set of rules and benefits.

However, beneath the surface of these diet trends lies a pervasive issue—one that contributes to confusion and misinformation surrounding the quest for fat loss. The frustration that accompanies the constant barrage of seemingly contradictory advice stems from the discrepancy between the physiological benefits these diets offer and their actual impact on body composition, specifically fat loss.

As we delve into the world of diets, it becomes apparent that, despite the myriad of approaches, when calories and protein intake are equated, there’s nothing inherently special about any one diet for achieving fat loss. The question then arises: Why do these diets gain popularity, and why do some individuals seem to experience success while others find them unsustainable?

To unravel this mystery, we must first confront the fundamental problem with traditional dieting—an issue that plagues many individuals on their journey to a leaner, healthier body. The crux of the matter lies in the formidable adversary: hunger. Despite the physiological benefits associated with various diets, the majority of people face difficulties in consistently eating less and maintaining a calorie deficit due to the relentless pangs of hunger.

This article aims to dissect the complexities surrounding popular diets, unveil the psychological and physiological challenges of traditional dieting, and ultimately guide readers toward a simpler, more sustainable approach to fat loss. By understanding the origins of diet trends, dissecting their appeal, and exposing the inherent challenges of adhering to strict regimens, we pave the way for a comprehensive exploration of a balanced, practical, and effective solution to the age-old quest for lasting fat loss.

Source: Natalie Hawthorne on Pexels

The information laid out below is based on a video shared by Jeremy Ethier, a distinguished kinesiologist and fitness trainer who stands as a co-founder of Built With Science. With a staggering 5.9 million subscribers on his YouTube channel, Ethier has built a reputation for providing lucid information firmly grounded in robust scientific research.

How to Use Walking to Get Down to 12% Body Fat

3 Best Diet Rules to Get Shredded Quickly

The primary reason many people struggle with traditional diets is hunger. Consistently eating less and maintaining a calorie deficit can be challenging due to heightened hunger levels. This is where popular diets like keto, intermittent fasting, and others come into play—they offer strategies to make it easier for individuals to adhere to a calorie deficit.

Understanding the Appeal of Specialized Diets:

Take the keto diet, for example. By eliminating a whole food group (carbs), it simplifies food choices and removes processed junk from the diet. Similarly, intermittent fasting restricts eating to a specific window, making hunger easier to control within that timeframe. These diets work by making it more manageable for individuals to consume fewer calories and stay in a calorie deficit.

The Sustainable Approach:

While specialized diets may work for some, they are often unsustainable for many individuals in the long run. Instead of hopping on the next fad diet, a more straightforward and effective approach involves viewing your diet as a bank account. When in a calorie deficit, invest your calories in foods that provide the best satiety per calorie, making it easier to stick to the deficit.

Three Rules for Optimal Fat Loss:

1. Choose Low-Calorie Density Foods: Studies show that feeling full is more likely to stop eating than the total calorie content of the food consumed. Opt for foods with low calorie density, such as fruits and vegetables, high in water and fiber, to increase food volume without excess calories.
2. Moderate Fat Intake: While healthy fats are essential, studies suggest that fats have the lowest impact on fullness compared to carbs and protein. Experiment with a relatively lower fat intake and allocate more calories toward carbs and protein to enhance satiety.
3. Limit Liquid Calories: Research indicates that solid meals are better at suppressing appetite than liquid calories. Limiting intake of liquid calories from juices, smoothies, and shakes can help manage hunger more effectively during a diet.

19 Foods That Help You Burn Fat Faster

Source: Dan Counsell on Unsplash / CrossFit Inc.

In conclusion, the journey towards fat loss is not about chasing the latest diet trend but about adopting a sustainable and scientifically grounded approach. The temptation to jump on the bandwagon of a new and supposedly miraculous diet can be overwhelming, given the constant barrage of headlines and testimonials. However, understanding the core principles of hunger management and making informed choices is the key to achieving lasting results.

It’s essential to recognize that while specialized diets may offer short-term success for some individuals, their long-term sustainability is questionable. Many find it challenging to adhere to strict dietary rules over time, leading to a cycle of starting and stopping different diets without achieving lasting results.

By viewing your diet as a balanced and well-managed “bank account,” where each calorie is an investment, you empower yourself to make choices that support sustained fat loss. The three rules—opting for low-calorie density foods, moderating fat intake, and limiting liquid calories—provide a practical framework for creating a diet that is not only effective but also enjoyable and manageable.

How to Reduce Hunger While Dieting

Source: Vitamix

So, in summary, here are the 3 best diet rules to get shredded quickly:

1. Swap higher calorie-density foods for low calorie-density foods with more fibre too
2. Keep fat intake to low or moderate levels
3. Limit liquid calories when dieting (shakes, smoothies, juices)

In essence, the conclusion is a call to simplicity and mindfulness. Rather than succumbing to the allure of complex diet plans, focus on the fundamental principles of nutrition.

By making informed choices, emphasizing whole, minimally processed foods, and understanding the impact of macronutrients on hunger, individuals can pave the way for not just short-term success, but a sustainable and enjoyable lifestyle that supports lasting fat loss. Remember, it’s not about the next big diet; it’s about making choices that align with your body’s needs and your long-term well-being.

Watch the video below for more information.

5 Surprising Fat Loss Mistakes You Might be Making

Discover the keys to accelerating fat loss by tapping into the expertise shared by Ryan Humiston. As the proprietor of a rapidly growing fitness YouTube channel, boasting close to 2 million subscribers and an impressive 85 million video views, Humiston has become a trusted source for effective weight loss strategies.

According to Humiston, achieving extraordinary results necessitates more than just an ordinary level of effort. He emphasizes the need to adopt a slightly obsessive approach, embracing actions that may not have crossed your mind before. Central to his advice is the importance of being in a caloric deficit, but he cautions against relying on a standard diet with only a slight caloric reduction, asserting that it won’t yield the desired outcomes.

Humiston warns against the pitfalls of chipping away at the caloric deficit gradually throughout the day or succumbing to excessive cheating, both of which can sabotage progress. Striking a delicate balance is key—an effective diet should facilitate swift progress to keep you motivated while avoiding a pace that could lead to discouragement and binge eating down the line.

Source: Karl Solano on Pexels

Based on his extensive experience, Humiston identifies common pitfalls that hinder fat loss progress. “In my experience, most people […] either don’t eat enough protein, they’re eating too many calories, or they justify having too many carbs.”

To collect insights into how to shed fat more efficiently, explore the specific points outlined by Ryan Humiston below.

What To Do If Calorie Deficit Stops Working

How to Lose Fat Fast (Not How you Think)

The “crash dieting” often triggers alarm bells, with warnings of rebound weight gain and adverse health effects. However, delving deeper into the world of extreme dieting reveals a contrarian perspective—one that suggests not only the effectiveness but the transformative potential of pushing dietary boundaries.

As a former coach in the competitive world of figure fitness and bodybuilding, Humiston experience with clients have unveiled the mental and physical challenges associated with extreme dieting. This article aims to shed light on the psychological and physiological aspects of this unconventional approach and how it can be strategically harnessed for extraordinary results.

Embarking on an extreme diet is not merely a physical journey but a mental one as well. The fear of rebound weight gain and societal pressure can create a psychological battleground for individuals striving for their leanest physique.

Ryan often questions his clients commitment to the intense process ahead. The mental resilience required to withstand the challenges of extreme dieting is substantial. Acknowledging and addressing the psychological aspects is crucial for success, as individuals must develop a robust mindset to overcome hurdles and sustain progress.

Source: Scott Webb and Victoria Shes on Unsplash

How to Increase Your Metabolism

Strategic Approach to Extreme Dieting:

The traditional model of dieting often resembles a marathon—a prolonged effort spanning several weeks. However, reframing the approach to view extreme dieting as a series of sprints can be a game-changer. Focusing on winning each week and incorporating planned refeed meals becomes a strategic tool.

These refeed meals provide not only a physical break but, more importantly, a psychological reprieve. Knowing that there is a designated time to relax and enjoy favourite foods (usually on a day during the weekend) enhances adherence and empowers individuals to push their physical limits further.

Addressing Caloric Misconceptions:

One prevalent misconception surrounding extreme dieting revolves around caloric intake. Conventional wisdom often warns against lowering calories too much, citing the risk of muscle loss. To challenge this notion, consider two extreme scenarios: one person on a 2000 calorie diet with 35% from protein and another on a 1000 calorie diet with 80% from protein.

Despite the latter’s significantly lower overall caloric intake, the emphasis on protein challenges the traditional belief that more calories equate to better results. Understanding the source of calories and the importance of protein intake reshapes our perception of dieting limits, highlighting that extreme measures, when approached cautiously, can yield positive outcomes.

Source: Yaroslav Shuraev on Pexels

7 Ideal Calorie Deficit Foods

Maintaining the Look

You were on a diet for a while and worked out intensely to lose weight and get the body you want. Now you don’t need to diet any longer, correct? Kind of.

After getting to where you are now, Humiston says that most people fail when it comes to eating normally again. “All you gotta do is find your new maintenance level of calories based on your new body weight, and eat slightly below that because you still want to factor in having that refeed meal once a week.”

Most people, Humiston’s argue, stop having the refeed meal once a week and, instead, try to add something in every single day. And that can be a dangerous tactic, as you will gradually go back to eating on maintenance or even surplus, which is the counterproductive when it comes to losing fast.

Watch Huminston explain it all, with his typical humour, in the video below.

Dieting vs. Exercise for Weight Loss – How Does it All Work?

Losing body fat goes beyond the superficial goal of achieving a lean physique; it encompasses a myriad of health benefits that contribute to overall well-being. Firstly, shedding excess body fat reduces the risk of developing various chronic diseases. Excessive fat, especially visceral fat surrounding internal organs, is linked to conditions such as heart disease, type 2 diabetes, and certain cancers. By embarking on a journey to lose body fat, individuals actively work towards mitigating these health risks and promoting longevity.

Moreover, a leaner body composition correlates with improved metabolic health. Excess fat is associated with insulin resistance, a condition where cells become less responsive to insulin, leading to elevated blood sugar levels. As body fat decreases, insulin sensitivity improves, reducing the risk of developing type 2 diabetes. A healthier metabolic profile also positively impacts lipid levels and blood pressure, further fortifying the cardiovascular system and decreasing the likelihood of cardiovascular diseases.

Beyond physical health, losing body fat profoundly influences mental and emotional well-being. Physical activity, a crucial component of any effective fat loss journey, is known to release endorphins—the body’s natural mood lifters. Achieving and maintaining a healthy weight contributes to enhanced self-esteem and body image, fostering a positive relationship with one’s own body. The psychological benefits of fat loss extend to increased energy levels, improved sleep quality, and a heightened sense of overall vitality, all of which positively impact mental resilience and emotional balance.

Lastly, losing body fat promotes increased mobility and functional fitness. Carrying excess weight puts strain on joints and can impede physical performance. As individuals shed fat and build lean muscle mass through regular exercise, they experience improved agility, flexibility, and overall physical capability. This not only enhances daily activities but also contributes to a more active and fulfilling lifestyle. In essence, the benefits of losing body fat extend far beyond aesthetics, encompassing a holistic improvement in physical health, mental well-being, and overall quality of life.

The Perfect Workout to Lose Weight

The ketogenic diet, or keto diet, revolves around low-carbohydrate and high-fat intake, aiming to induce a state of ketosis where the body uses fats for energy. With reduced carb consumption, the body breaks down fats into ketones, an alternative fuel source, promoting weight loss by tapping into stored fat reserves.

A typical keto diet includes meat, fish, eggs, dairy, oils, and non-starchy veggies, while cutting high-carb foods like grains, sugars, fruits, and legumes.

The primary goal of the keto diet is to shift metabolism towards fat burning, fostering weight loss and improved mental clarity.

Nonetheless, it’s crucial to emphasize that the keto diet may not be universally suitable, and seeking guidance from a healthcare professional before embarking on such a dietary change is highly advisable. Explore Further: Delve into Keto and Three Other Popular Diets, Comprehensive Research, and Considerations.

If you’re new to this dietary approach, you might be pondering: what makes the keto diet particularly effective for weight loss? Better yet, how does it facilitate weight loss when it predominantly involves the consumption of fats? These questions were recently addressed by Dr. Mike Israetel in a video. A distinguished figure in the bodybuilding community, Dr. Israetel holds a Ph.D. in Sport Physiology and is the co-founder of Renaissance Periodization.

Source: Pixabay

Why is Keto so Good for Weight Loss?

But why is the keto diet effective for weight loss if it looks on increasing fat intake instead of carb intake. Does that mean that carbs are bad for you? No, not really.

Related: 5 Rules of Carbs For Muscle Gain and Fat Loss

Nevertheless, let’s dig into what Israetel explains and why keto is so good for weight loss (plus some downsides).

1. Junk Food Elimination:
   • Keto success stems from cutting out carb-rich junk foods like pizza, ice cream, and cookies. This leads to a cleaner, nutrient-dense diet supporting weight loss.
2. Appetite Suppression:
   • Some experience reduced appetite on a low-carb, high-fat diet, aiding calorie control. Combined with limited indulgent options, this contributes to overall calorie reduction.
3. Simplicity and Consistency:
   • Restricting food choices simplifies meal planning, promoting a consistent eating pattern that aids controlled calorie intake, a key factor in weight loss.
4. Initial Water Weight Loss:
   • Depleting glycogen stores causes the body to shed water linked with glycogen molecules, resulting in rapid initial weight loss. While not primarily fat loss, it serves as motivation for long-term fat loss.

The journey doesn’t reach its conclusion when the decision to reintroduce carbohydrates into your diet is made. Exiting the keto phase without a well-thought-out plan can result in rebound weight gain and a sense of disappointment. It is advisable to strategically reintroduce fruits initially, followed by grains, ensuring that your body adjusts gradually. This method allows you to sustain the benefits of keto while seamlessly incorporating a more balanced and sustainable eating pattern for the long term.

Embracing a more balanced diet that aligns with the high-performance needs of your body is crucial for achieving optimal results. It’s imperative to acknowledge that the effectiveness of keto may differ from person to person.

Should you respond positively to keto, experiencing appetite suppression and discovering a sustainable way to integrate it into your lifestyle, significant results can indeed be achieved. However, it’s crucial to recognize that keto is not a one-size-fits-all solution, and various factors should be considered before committing to this dietary path.

How to Increase Your Metabolism

Source: Deposit photos - bhofack2

15 Exercises Better Than Burpees For Fat Loss

For individuals thriving on keto, particularly if weight loss is a primary goal, the initial restrictive phase can prove highly effective. Nevertheless, it’s essential to understand that keto may not be universally ideal. If you’re not aspiring to compete in bodybuilding or become an elite athlete, keto can still be a fantastic option if it aligns with your preferences and yields positive results.

Conversely, if keto doesn’t resonate with you, it’s crucial to acknowledge that it’s not a magical solution. Dealing with persistent hunger, low energy levels, and the restrictive nature of food choices can present significant challenges. In such cases, exploring alternatives like adopting a regular, high-quality, and healthy eating plan might be more suitable.

Exiting keto demands a thoughtful strategy to sidestep the pitfalls associated with reintroducing carbs.

A phased approach is recommended to ease your body back into a more varied diet. Begin by incorporating lean proteins, healthy fats, and green veggies during the initial weeks. Gradually introduce fresh fruits, focusing on low-glycemic options to prevent energy crashes.

As you navigate this transition, consider reintroducing small amounts of whole grains, such as brown rice or quinoa, and legumes. This stepwise approach ensures a smooth exit from keto while maintaining stability in body weight. The ultimate goal is to establish a long-term eating pattern that includes healthy carbs, forming the core of your diet.

Understanding the nuances of transitioning in and out of keto allows you to tailor your approach to align with your body’s needs and preferences. Whether you choose to embrace keto periodically for specific goals or opt for a more balanced approach, the key is to find a sustainable and enjoyable way of eating that supports your overall well-being.

5 Ways To Burn More Fat At The Gym

In conclusion, the ketogenic diet proves effective for fat loss due to its impact on food choices, appetite suppression, simplicity, and the initial loss of water weight. However, it’s crucial to recognize that keto might not be suitable for everyone, and a balanced approach to nutrition may be more appropriate for certain individuals.

As with any dietary change, it’s essential to listen to your body, monitor your progress, and make adjustments that align with your long-term health and wellness goals. For a more detailed explanation, watch Israetel’s comprehensive video below.

Are you keen on knowing more about the Keto Diet? Check out below our series of articles focused on CrossFit and the keto diet.

Keto and CrossFit: Does It Even Work? Part 1

The Ketogenic Diet and CrossFit Athletic Performance (Part 2)

The Ketogenic Diet and Recovery for CrossFit (Part 3)

The keto diet, short for ketogenic diet, is a low-carbohydrate and high-fat eating plan designed to shift the body into a state of ketosis. In simple terms, ketosis occurs when the body lacks sufficient carbohydrates to produce energy, prompting it to break down fats into ketones, an alternative fuel source. By severely limiting carb intake and increasing fat consumption, the body enters a metabolic state where it primarily burns fats for energy. This process is believed to promote weight loss, as the body taps into stored fat reserves.

A typical keto diet consists of foods like meat, fish, eggs, dairy, oils, and non-starchy vegetables, while drastically reducing or eliminating high-carb items like grains, sugars, fruits, and legumes.

The primary goal of the keto diet is to induce a shift in energy metabolism, leading to fat-burning and potential benefits such as weight loss and improved mental clarity.

However, it’s essential to note that the keto diet may not be suitable for everyone, and consulting with a healthcare professional before embarking on such a dietary change is advisable.

Read More About Keto and 3 Other Popular Diets, Research and Considerations

But, if you are new to this diet, you might be wondering: why is the keto diet so good for weight loss? Or better yet, how does it even manage to help someone lose weight if it consists mainly of eating fat?

That is what Mike Israetel talked about in a recent video. Dr Mike Israetel, PhD in Sport Physiology and co-founder of Renaissance Periodization, is a well-respected professor in the bodybuilding community.

Source: David B Townsend on Unsplash

Why Is The Keto Diet So Good For Weight Loss?

The keto diet has gained immense popularity, particularly for its effectiveness in promoting weight loss. But what makes keto such a powerful tool for shedding those extra pounds, and how can you maximize its benefits while minimizing potential downsides?

Well, it is kind of simple. Let’s enumerate why the keto diet works for weight loss, and how to exit the diet and upgrade your health further.

1. Junk Food Elimination: One of the primary reasons behind the success of keto for weight loss is the drastic reduction in junk food consumption. Common culprits like pizza, ice cream, cookies, cakes, candies, and pasta are all rich in carbohydrates. By adopting a keto lifestyle, which involves cutting out or significantly reducing carbs, individuals inadvertently eliminate these tempting but calorie-dense options from their diets. The result? A cleaner, more nutrient-dense eating pattern that supports weight loss.
2. Appetite Suppression: While not universal, some individuals experience a notable reduction in appetite when transitioning to a low-carb, high-fat, and moderate-protein diet. This appetite-suppressing effect can be a game-changer for those looking to control their calorie intake. Pair this reduced hunger with the limited options for indulgent junk food on keto, and you’re likely to consume fewer calories overall, a key factor in successful fat loss.
3. Simplicity and Consistency: Keto’s simplicity is a double-edged sword. By restricting food choices, it becomes easier to plan meals and adhere to a consistent eating pattern. This consistency often leads to a more controlled calorie intake, contributing to weight loss. Embracing keto-friendly foods like lean proteins, healthy fats, and low-carb veggies can simplify meal planning and make sticking to the diet more manageable.
4. Initial Water Weight Loss: Keto’s impact on water weight is an often misunderstood but initial boost to motivation. As the body depletes its glycogen stores (carbohydrate reserves), it also sheds water associated with those glycogen molecules. This can result in a rapid loss of several pounds in the first week or two. While this weight loss isn’t primarily fat, it can serve as a powerful motivator and kickstart to a longer-term fat loss journey.

Read More: What To Do If Calorie Deficit Stops Working

How to Get the Best Results from the Keto Diet?

The journey doesn’t end when you decide to reintroduce carbs into your diet. Exiting keto without a plan can lead to rebound weight gain and disappointment. Strategically reintroduce fruits, then grains, ensuring your body adjusts gradually. This approach allows you to maintain the benefits of keto while incorporating a more balanced and sustainable eating pattern for the long term.

Embracing a more balanced diet that aligns with your body’s high-performance needs is crucial for achieving optimal results. It’s essential to recognize that the effectiveness of keto may vary from person to person.

If you respond well to keto, experiencing appetite suppression and finding a sustainable way to integrate it into your lifestyle, it can indeed yield great results. However, it’s not a one-size-fits-all solution, and there are factors to consider before committing to this dietary path.

For those who thrive on keto, especially if weight loss is a primary goal, the initial restrictive phase can be highly effective. However, it’s crucial to understand that keto isn’t ideal by a marginal percentage for everyone. If you’re not aiming to compete in bodybuilding or become an elite athlete, keto may still be a fantastic option if it aligns with your preferences and yields positive results.

How to Burn Fat Without Losing Muscle

On the flip side, if keto doesn’t resonate with you, it’s crucial to acknowledge that it’s not a magical solution. Persistent hunger, low energy, and the restrictive nature of food choices can be significant hurdles. In such cases, exploring alternatives like adopting a regular, high-quality, and healthy eating plan might be more suitable.

Exiting keto requires a thoughtful strategy to avoid the pitfalls associated with reintroducing carbs. A phased approach is recommended to ease your body back into a more varied diet. Start by incorporating lean proteins, healthy fats, and green veggies for the initial weeks. Gradually introduce fresh fruits, focusing on low-glycemic options to prevent energy crashes.

As you navigate this transition, consider reintroducing small amounts of whole grains, such as brown rice or quinoa, and legumes. This stepwise approach ensures a smooth exit from keto while maintaining stability in body weight. The goal is to establish a long-term eating pattern that includes healthy carbs, forming the core of your diet.

How to Increase Your Metabolism

By understanding the nuances of transitioning in and out of keto, you can tailor your approach to align with your body’s needs and preferences. Whether you choose to embrace keto periodically for specific goals or opt for a more balanced approach, the key is to find a sustainable and enjoyable way of eating that supports your overall well-being.

In conclusion, the ketogenic diet works well for fat loss due to its impact on food choices, appetite suppression, simplicity, and the initial loss of water weight. However, it’s essential to recognise that keto might not be suitable for everyone, and a balanced approach to nutrition may be more appropriate for certain individuals. As with any dietary change, it’s crucial to listen to your body, monitor your progress, and make adjustments that align with your long-term health and wellness goals.

Watch Israetel explain it all in more detail in the video below.

Are you keen on knowing more about the Keto Diet? Check out below our series of articles focused on CrossFit and the keto diet.

Keto and CrossFit: Does It Even Work? Part 1

The Ketogenic Diet and CrossFit Athletic Performance (Part 2)

The Ketogenic Diet and Recovery for CrossFit (Part 3)

The allure of a six-pack transcends gender, symbolizing peak health and athleticism. However, attaining those sculpted abs is no easy feat; it demands a significant investment of time, particularly in monitoring nutritional choices. So, the burning question remains: How long does one need to adhere to a specific diet to manifest a six-pack? Jeremy Ethier, a kinesiologist and fitness trainer, and co-founder of Built With Science, provides valuable insights through his YouTube channel.

Jeremy Ethier navigates the intricacies of the time required to unveil a six-pack and outlines a strategic approach to ensure tangible results in the ensuing weeks.

Here’s the encouraging part – you already possess a six-pack. The challenge, as evident from your curiosity, lies in making it visible. So, how extensive should your dietary commitment be to materialize that elusive six-pack? Jeremy Ethier unravels the answer, offering guidance for your journey ahead.

How to Shed Fat and Completely Transform your Body

How Long Should You Diet to Get Six-Pack Abs?

In this article, we will delve into the calculations to estimate the time it might take and, more importantly, discuss the strategic steps to ensure your success on this journey.

The answer is not a one-size-fits-all solution; it depends on various factors such as your current fitness level, the level of definition you desire, and the approach you adopt.

Before diving into the calculations, it’s essential to recognize that everyone possesses a six-pack anatomically; the challenge lies in making it visible. Abs become noticeable only when a low enough body fat percentage is achieved.

• Men – 15% to become visible, 12% to see more definition of the abs, and 10% for  well-defined six-pack abs
• Women – 22% body fat, 20% to see more defined abs, and 18% for amazing six-pack abs

How to Eat to Lose Belly Fat

To estimate how long it will take to reveal your six-pack, follow these simple steps:

1. Determine Lean Body Weight:
   • Estimate your current body fat percentage (use charts provided).
   • Divide that percentage by 100 and multiply by your current body weight.
   • Subtract this fat weight from your total weight to get your lean body weight.
2. Set Goal Body Fat Percentage:
   • Choose a realistic goal body fat percentage based on your desired level of definition (e.g., 12%).
3. Calculate Target Weight:
   • Divide your goal body fat percentage by 100.
   • Plug in the numbers using the formula provided.
4. Estimate Fat Loss Duration:
   • Set a goal of losing 0.7% of your current body weight per week.
   • Calculate how many weeks it will take to reach your target weight.

Ethier uses Joe as an example, weighing 170 pounds and aiming for a goal body fat percentage of 12%. Using the formula, he would need to lose around 15 pounds of fat to achieve his desired six-pack. At a rate of 0.7% body weight loss per week, Joe’s estimated journey time would be approximately 12 weeks.

While the calculations provide a rough estimate, success lies in the strategic implementation of your plan. Consider the following tips:

1. Conservative Goal Setting:
   • Be conservative in setting your goal body fat percentage. You can always aim for lower percentages once you reach your initial target.
2. Realistic Fat Loss Rate:
   • Aim to lose an average of 0.7% of your current body weight per week. This approach prevents muscle loss and supports sustainable fat loss.
3. Periodic Diet Breaks:
   • Consider incorporating diet breaks every few weeks, especially as you progress. These breaks help manage hunger, improve adherence, and can make the overall process more manageable.
4. Adherence and Consistency:
   • Consistency is key. Adhere to your plan, track your progress, and make adjustments as needed. Celebrate small victories along the way.
5. Listen to Your Body:
   • Pay attention to hunger levels, energy, and overall well-being. Diet breaks or adjustments can be introduced based on how you feel during the process.
6. Avoid Obsessing Over Time:
   • While having a rough time frame is beneficial, focus more on the journey’s process and the specific steps you need to take. Success comes from setting goals and working consistently towards them.

Embarking on the journey to reveal your six-pack is a personalized experience that requires careful planning and commitment. While the calculations provide an estimated timeline, success is ultimately determined by your approach and dedication. Set realistic goals, implement strategic approaches, and celebrate the milestones along the way. Remember, achieving a six-pack is not just about time; it’s about the journey and the habits you cultivate to reach your fitness aspirations.

If you are a bit confused, make sure you watch Ethier’s video in its entirety.

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Why is Consistency Important for Losing Weight?

Consistency is important for losing weight because it helps create sustainable healthy habits that lead to long-term weight loss success. Here are some reasons why consistency is crucial for weight loss:

Helps create a calorie deficit: Consistently sticking to a healthy diet and exercise plan helps create a calorie deficit, which is necessary for weight loss. By consistently consuming fewer calories than your body burns, you can lose weight over time.

Builds momentum: Consistent healthy habits build momentum and can help you stay motivated to continue with your weight loss efforts. This can help prevent setbacks or relapses and keep you on track towards your weight loss goals.

Develops discipline: Consistency requires discipline, and developing discipline can help you resist temptations and stay on track with your weight loss efforts. This can help you overcome challenges and maintain healthy habits over the long term.

Provides measurable results: Consistency allows you to track your progress and see measurable results. This can be a source of motivation and help you stay focused on your weight loss goals.

Helps establish new habits: Consistent healthy habits can eventually become ingrained as part of your lifestyle, making weight loss easier to maintain over the long term.

In summary, consistency is important for losing weight because it helps create a calorie deficit, builds momentum, develops discipline, provides measurable results, and helps establish new habits. By consistently sticking to a healthy diet and exercise plan, you can achieve long-term weight loss success.

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Benefits of Losing Belly Fat

Trimming down belly fat offers a myriad of advantages for your overall health and well-being. Here’s a glimpse of the benefits:

1. Reduces the risk of chronic diseases: Belly fat is intricately linked to an elevated risk of chronic conditions such as heart disease, type 2 diabetes, and specific types of cancer. By lowering belly fat, you actively contribute to diminishing the risk of these potentially severe health issues.
2. Improves insulin sensitivity: Belly fat can adversely impact insulin sensitivity, paving the way for insulin resistance and the onset of type 2 diabetes. Lowering belly fat becomes instrumental in enhancing insulin sensitivity, acting as a preventive measure or management strategy for type 2 diabetes.
3. Boosts metabolism: The presence of belly fat has the propensity to decelerate your metabolism, creating hurdles in your weight loss journey. Initiating a reduction in belly fat serves as a catalyst in elevating your metabolism, facilitating a more efficient calorie-burning process and making weight loss more achievable.
4. Improves cardiovascular health: Belly fat contributes to an increased likelihood of high blood pressure, elevated cholesterol levels, and various cardiovascular complications. Lowering belly fat becomes a proactive measure in enhancing cardiovascular health and curtailing the risk of these potentially detrimental issues.
5. Increases energy levels: Carrying excess belly fat can cast a shadow on your energy levels, leaving you feeling fatigued and lethargic. The act of lowering belly fat can be likened to shedding a burden, resulting in increased energy levels and an overall improvement in your quality of life.

In essence, embarking on the journey to lower your belly fat reaps a multitude of benefits for your health and well-being. From mitigating the risk of chronic diseases to enhancing insulin sensitivity, boosting metabolism, fortifying cardiovascular health, and elevating energy levels, the positive repercussions extend far beyond mere aesthetic considerations. The pursuit of a leaner midsection becomes a holistic endeavor, contributing to a healthier and more vibrant life.

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Fasting, a practice embraced by many for various reasons, has gained popularity as a potential tool for fat loss. Whether done once a week or to kick off a diet, those who are pro fasting always embellish its cleansing effects and positive impact on weight loss. However, like any tool, fasting comes with both advantages and disadvantages that warrant exploration.

Fasting, in its various forms, has become a popular practice for individuals seeking a range of benefits, from weight loss to improved mental clarity. Understanding the different fasting procedures and the motivations behind them can shed light on why people choose to incorporate fasting into their lifestyles.

1. Intermittent Fasting:

• Procedure: Involves cycling between periods of eating and fasting. Common methods include the 16/8 method (16 hours of fasting, 8 hours of eating) or the 5:2 approach (eating normally for five days and drastically reducing calorie intake for two non-consecutive days).
• Motivations:
  • Weight Management: IF is often chosen for its simplicity and effectiveness in creating a caloric deficit, aiding in weight loss.
  • Metabolic Health: Some individuals adopt IF to improve insulin sensitivity and other metabolic markers, potentially reducing the risk of chronic diseases.

2. Whole-Day Fasting:

• Procedure: This involves abstaining from food for an entire day, typically from sunrise to sunset. Water and non-caloric beverages are usually allowed.
• Motivations:
  • Detoxification: Many individuals view whole-day fasting as a means of detoxifying the body, allowing it to cleanse itself from accumulated toxins.
  • Spiritual or Religious Practices: Fasting for a day is common in various religious and spiritual traditions as a form of self-discipline and purification.

Source: Cottonbro Studio on Pexels

3. Alternate-Day Fasting:

• Procedure: Alternating between days of regular eating and days of significant calorie restriction or complete fasting.
• Motivations:
  • Weight Loss: Alternate-day fasting is often adopted for its potential to promote weight loss by creating a caloric deficit over the fasting days.
  • Cardiometabolic Health: Some choose this method to improve cardiovascular health and lipid profiles.

4. Extended Fasting:

• Procedure: Involves fasting for periods exceeding 24 hours, ranging from a few days to several weeks. Water, electrolytes, and sometimes non-caloric beverages may be consumed.
• Motivations:
  • Autophagy Activation: Extended fasting is believed to stimulate autophagy, a cellular recycling process associated with health benefits.
  • Mental Clarity and Focus: Advocates suggest that longer fasting periods can enhance cognitive function and mental sharpness.

5. Time-Restricted Eating:

• Procedure: Limits daily eating to a specific time window, often aligning with circadian rhythms.
• Motivations:
  • Improved Sleep and Energy: Restricting eating to certain hours may positively impact sleep patterns and energy levels.
  • Digestive Health: Time-restricted eating is thought to support digestive health by allowing the digestive system to rest during fasting periods.

Motivations Behind Fasting:

Weight Loss and Fat Reduction:

Fasting is frequently adopted as a strategy to create a caloric deficit, leading to weight loss and the burning of stored fat.

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Health Benefits:

Individuals are drawn to fasting for its potential health benefits, including improved metabolic markers, reduced inflammation, and enhanced longevity.

Mental Clarity and Focus:

Some practitioners report heightened mental clarity and focus during fasting, attributing it to a shift in hormonal balance.

Spiritual and Religious Practices:

Fasting has deep-rooted ties to spiritual and religious traditions, serving as a practice of discipline, self-reflection, and purification.

Detoxification:

The belief that fasting helps the body detoxify and eliminate accumulated toxins is a common motivation, despite limited scientific evidence supporting this claim.

Understanding the diverse fasting procedures and the motivations behind them allows individuals to choose an approach that aligns with their goals, preferences, and overall health. As with any dietary practice, consulting with a healthcare professional is advisable to ensure that fasting is safe and suitable for individual circumstances.

And that is what Dr Mike Israetel talked about recently in one of his informational videos. Dr Mike Israetel, PhD in Sport Physiology and co-founder of Renaissance Periodization, is a well-respected professor in the bodybuilding community.

Israetel laid out information regarding the pros, cons, and whether you should do fasting (and which type) depending on your fitness activities and goals. Check it out.

Source: Jaime Brown on Unsplash

Is Fasting the Ultimate Tool for Fat Loss?

Advantages of a One-Day Fast:

1. Rapid Bloat Reduction:

Fasting for a day, coupled with proper hydration, can lead to a significant reduction in bloating. Shedding excess water weight provides a quick aesthetic boost, making individuals feel lighter and more rejuvenated.

2. Shift in Food Focus:

Fasting challenges the constant food-focused mindset many individuals have. Without meals to plan, it redirects attention to other aspects of life, fostering a break from obsessive thoughts about food.

3. Mental Clarity and Focus:

Contrary to the relaxed state induced by frequent eating, fasting can elevate fight-or-flight hormones, promoting mental sharpness and clarity. Many report feeling more focused and alert after a day of fasting.

4. Acute Health Benefits:

From improved glucose and insulin dynamics to reduced inflammation, a single day of fasting can offer immediate health benefits. Long-term, it contributes to better overall health and longevity.

5. Accelerated Fat Burn:

With no food intake for a day, the body relies on stored fat for energy, aiding in the rapid burning of fat. This aligns with the goal of achieving a leaner physique.

Disadvantages of Occasional Fasting:

1. Varying Experiences:

While some individuals report enhanced mental clarity during fasting, others may find it mentally taxing and hunger-inducing. The experience varies from person to person.

2. Energy Levels:

Fasting may not suit everyone’s energy needs. Some people thrive on the heightened energy levels associated with fasting, while others may feel fatigued and lethargic.

3. Muscle Loss:

Extended fasting, especially for those engaged in intense physical activities, can lead to muscle loss. This contradicts the goal of simultaneously building muscle and losing fat.

4. Short-Term Benefits:

Despite the acute health benefits, occasional fasting may not provide dependable long-term advantages. Consistently controlling calorie intake through various methods can yield similar outcomes without the need for fasting.

Best Practices and Considerations:

Individual Choice:

Fasting is not a universal requirement for everyone. It should be a personal choice based on individual preferences, goals, and experiences.

Hydration and Electrolytes:

If choosing to fast, staying well-hydrated with fluids and electrolytes is crucial. This helps mitigate potential side effects such as dizziness and orthostatic hypertension.

Post-Fast Nutrition:

After a fast, resist the temptation to revert to unhealthy eating habits. Opt for nutritious foods to maintain the positive effects and transition smoothly into a healthier diet.

Training Considerations:

For individuals with intense training routines, fasting may not align with energy and recovery needs. Eating strategically around workouts becomes essential for optimal performance and muscle preservation.

Myth Busting:

Debunking myths, such as the idea that fasting alone can significantly boost muscle growth, is crucial. Fasting may have benefits, but it is not a magic solution for achieving a muscular physique.

In conclusion, while fasting can offer various advantages, it is not a one-size-fits-all solution. Understanding individual needs, combining fasting with appropriate nutrition, and maintaining a holistic approach to health and fitness are key to making the most of this practice. As with any tool, moderation and informed choices are essential for a balanced and effective approach to fat loss.

Watch Mike Israetel’s video below to get a full grasp on whether fasting is the ultimate tool for fat loss, when to do it and its pros and cons.

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Now, before we begin talking about Aseel Soueid, the person we are basin this story who did the diet, and what is Goggins’ diet, it is imperative that you know that this is an extreme form of nutrition and exercise regime. Consult a doctor before trying anything too radical.

Aseel Soueid is a fitness YouTuber, personal trainer, and social media influencer known for sharing content related to fitness, nutrition, and his own fitness journey. He gained popularity by documenting his body transformation and providing workout and nutrition advice on his YouTube channel.

It was Soueid’s story that caught our attention when he posted a video explaining he lost more than 100 pounds by doing David Goggins’ weight loss diet.

David Goggins is known for his intense physical training and mental toughness, and his diet is a crucial component of his overall approach to health and fitness. However, it’s important to note that Goggins’ diet is extreme and may not be suitable or healthy for everyone. He often emphasises the need to push through discomfort and challenge oneself to achieve extraordinary goals. Here are some key aspects of David Goggins’ diet, based on information he has shared:

1. Low-Calorie Diet: Goggins has mentioned following a low-calorie diet during periods of intense training and weight loss. He has spoken about consuming around 800 calories per day to achieve rapid weight loss. This extreme calorie restriction is not recommended for most people and should be approached with caution.
2. High-Intensity Exercise: Goggins combines his low-calorie diet with high-intensity exercise, including running, weight training, and other challenging workouts. He is known for pushing himself to the limit with long-distance runs and extreme physical challenges.
3. Emphasis on Mental Toughness: Goggins’ diet and training philosophy is closely tied to mental toughness. He believes in embracing discomfort and pushing past perceived limits to achieve personal growth and success.
4. Intermittent Fasting: Goggins has mentioned practising intermittent fasting, where he restricts the window of time during which he consumes food. This approach involves periods of fasting followed by eating within a specific time frame.
5. Hydration: Goggins emphasizes the importance of staying hydrated, especially during intense physical activities. He often mentions drinking water and electrolyte-rich beverages to support his demanding workouts.

It’s crucial to approach extreme diets like the one followed by David Goggins with caution. Rapid weight loss and extreme calorie restriction can have negative health consequences and may not be sustainable in the long term. Always consult with a healthcare professional or a registered dietitian before making significant changes to your diet, especially if they involve extreme measures.

With that being said, let’s check out what happens when you try the David Goggins 100-pound weight loss diet by checking in with Soueid’s journey.

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What Happens When You Try the David Goggins 100-Pound Weight Loss Diet?

Aseel Soueid had a weight loss routine he developed by drastically dropping calories. In less than three months, he shed 106 pounds, inspired by David Goggins, who achieved a similar feat. He embarked on a challenging journey, following Goggins’ 800-calorie daily diet and intense exercise routine.

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In a video, Aseel shared insights into his approach, emphasizing the importance of suppressing appetite with drinks like sparkling water and black coffee. As a type 1 diabetic for over 22 years, he debunked the misconception that health conditions hindered fitness goals.

Aseel delved into his daily routine, starting with a pre-workout meal of a large banana. His gym session included weight training, a key aspect of Goggins’ strategy, followed by a swim. Despite feeling the impact on his appetite, Aseel remained determined to achieve his weight loss goals – after all, one of Goggins’ teachings is the mental toughness to fight through discomfort.

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For meal two, he enjoyed a green shake with spinach, almond milk, protein powder, and ice, emphasizing the importance of volume in low-calorie meals. After more gym activities, he relished a post-workout meal of chicken breast, rice, and mixed vegetables.

Aseel also shared practical tips, including using convenient options like microwaveable rice for quick, healthy meals. He concluded the day with cycling, opting for low-intensity steady-state cardio to avoid excessive appetite stimulation.

Exhausted but driven, Aseel returned for a final protein powder scoop. He revealed the total daily macros of David Goggins’ diet—812 calories, comprising 81g carbs, 14g fat, and 91g protein.

Despite the extreme nature of Goggins’ approach, Soueid tells viewers to prioritise sustainable weight loss methods, emphasizing the importance of enjoying the process. And it is quite clear that Goggins’ diet is not that enjoyable, let alone sustainable for the long run.

However, if you are still interested to know what happens when you try the David Goggins 100-pound weight loss diet that Aseel Soueid did, watch the video below and see the before and after.

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Regular training is a powerful ally in the journey to weight loss for various reasons. One key factor is the significant increase in caloric expenditure that accompanies physical activity. When you engage in exercise, your body expends energy to perform the movements and sustain the activity. This elevated energy consumption contributes to a caloric deficit, a fundamental principle in weight loss. By consistently burning more calories than you consume, the body starts to tap into stored fat reserves, leading to a gradual reduction in overall body weight.

Moreover, exercise plays a pivotal role in boosting metabolism. As you engage in physical activities, especially those that involve both cardiovascular endurance and strength training, your metabolic rate experiences a positive surge. A higher metabolism means your body continues to burn calories even during periods of rest. This increased metabolic efficiency is instrumental in sustaining weight loss efforts, as it creates a more favorable environment for utilizing stored fat as a source of energy.

Beyond the quantitative aspect of calorie burning, exercise has qualitative benefits that contribute to weight loss. Regular physical activity enhances muscle tone and promotes the development of lean muscle mass. Muscles are metabolically active tissues, meaning they burn more calories than fat even at rest. As you build and maintain muscle through exercise, you create a more efficient engine for calorie expenditure. This not only aids in weight loss but also supports long-term weight management by fostering a healthier body composition.

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Furthermore, exercise is a potent tool for improving overall well-being, both physically and mentally. Engaging in regular physical activity releases endorphins, the body’s natural mood elevators, reducing stress and enhancing mood. This psychological boost can be instrumental in maintaining a positive mindset during the challenges of weight loss. Additionally, increased physical fitness leads to improved cardiovascular health, enhanced mobility, and a heightened sense of vitality—all of which contribute to a more active and fulfilling lifestyle conducive to sustained weight loss.

However, training hard is not the only aspect of a healthy body transformation…

Why You Cannot Outrun a Bad Nutrition Plan?

The phrase “you cannot outrun a bad diet” reflects the notion that no amount of exercise can compensate for a poor or unhealthy dietary pattern. In essence, it highlights the critical role that nutrition plays in overall health, weight management, and fitness outcomes. Here’s why this concept holds true:

1. Calories In vs. Calories Out: Weight management largely revolves around the principle of energy balance, where the calories consumed (calories in) should match the calories expended (calories out). If you consume more calories than you burn, you’ll gain weight, regardless of how much you exercise. A bad diet that includes excessive calories, especially from unhealthy sources, can lead to weight gain even if you’re active.
2. Nutrient Quality: Nutrient-dense foods provide essential vitamins, minerals, and other nutrients that support overall health and proper bodily functions. A poor diet lacking in these nutrients can lead to deficiencies, impaired immune function, and a host of health issues, regardless of your exercise routine.
3. Metabolism: The quality of your diet can influence your metabolism. Highly processed, sugary, and fatty foods can negatively affect metabolic health, insulin sensitivity, and even hormone regulation. This can contribute to weight gain and other health problems over time.
4. Exercise Alone Can’t Compensate: While exercise is essential for cardiovascular health, muscle development, and overall well-being, it’s not as effective at creating a caloric deficit as dietary changes. For instance, it’s much easier to consume excess calories through unhealthy foods than it is to burn those calories off through exercise.
5. Long-Term Sustainability: Unsustainable diets, particularly crash diets or extreme calorie restriction, can lead to rebound weight gain once the diet ends. A balanced and healthy diet is more likely to be sustainable over the long term and can contribute to lasting weight management and health benefits.
6. Body Composition: Nutrition significantly impacts body composition—how much lean muscle mass versus fat you have. Consuming inadequate protein or nutrients needed for muscle growth can hinder your fitness progress and goals.

In summary, the phrase “you cannot outrun a bad diet” underscores the importance of prioritizing a balanced and nutritious diet alongside regular exercise. While exercise provides numerous health benefits, it’s the combination of a healthy diet and physical activity that leads to optimal results in terms of weight management, fitness, and overall well-being.

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A good diet should always be focused on a balanced approach. However, people can do all sorts of crazy things, sometimes not backed by science or common knowledge. While meat is nutritious, can you imagine someone eating only meat for a prolonged period?

Meat is composed of mainly protein, a macronutrient that the body needs to function properly. The three primary macronutrients found in meat are:

1. Proteins: Meat is an excellent source of high-quality proteins. Proteins are made up of amino acids, which are essential for building and repairing tissues in the body. They play a crucial role in the structure of muscles, organs, skin, and other body tissues. Proteins are also involved in various physiological processes, such as enzyme and hormone production.
2. Fats: Meat contains both saturated and unsaturated fats. Fats are essential for the absorption of fat-soluble vitamins (A, D, E, and K) and play a key role in providing a concentrated source of energy. Fats are also important for cell structure, insulation, and protection of organs.
3. Carbohydrates: While the carbohydrate content in meat is minimal compared to other food sources like grains and vegetables, there may be trace amounts present. However, meat is not typically considered a significant source of carbohydrates.

The macronutrient composition of meat can vary depending on the type of meat and its preparation. For example, lean cuts of meat may have a higher protein-to-fat ratio, while fattier cuts will have more fat content. Additionally, the cooking method and any added ingredients can influence the overall macronutrient profile of the meat.

The combination of proteins, fats, and minimal carbohydrates in meat provides a well-rounded source of nutrition, supplying the body with essential nutrients for various physiological functions. It’s important to note that a balanced diet usually includes a variety of foods to ensure the intake of all necessary nutrients.

While the body needs all three macronutrients to function properly, some people choose to limit or simply stop consuming one of them. The keto diet, for example, advocates for very little carb intake and increases the amount of fat a person ingests.

Source: Gil Goldman on Pexels

Along the same lines, one might think it is a good idea to eat only meat to increase protein intake and, in the process, build more muscle and get lean, correct?

That is what Max Posternak,  the founder of Gravity Transformation, boasting a massive following of over 5.5 million YouTube subscribers, decided to investigate. While Max typically delves into weight loss advice, this time, he decided to take a closer look at eating only meat for 30 days and what that could do to a person’s body.

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In contemplating the prospect of consuming only meat for 30 days, Max Posternak wondered whether such a diet could lead to muscle gain and significant fat burning by avoiding carbohydrates and processed foods. The notion of restricting oneself solely to meat seemed extreme, yet it aligned with the principles of the increasingly popular carnivore diet, touted for its potential benefits in achieving better health, improved body composition, and increased energy levels.

Despite its radical nature, the carnivore diet has garnered a substantial following in recent years, including endorsements from well-known figures like Jordan Peterson, who claimed various health advantages associated with it.

As Max delved into the scientific aspects of this dietary approach, he discovered that immediate physiological changes would occur upon transitioning to a meat-centric diet. The body, accustomed to deriving energy from carbohydrates, would undergo a metabolic shift toward ketosis, wherein fat and ketones would become the primary sources of energy in the absence of carbohydrates. This shift typically takes a few days but could extend up to two weeks.

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Max learned that ketosis had been linked to benefits such as reduced hunger and increased satiety, facilitating weight loss. The high protein and fat content of meat plays a role in appetite suppression, making calorie counting unnecessary. Additionally, the diet’s strict restrictions automatically eliminated many high-calorie foods, contributing to potential fat loss. The higher thermic effect of food from protein in meat could also boost metabolism, aiding in weight and fat loss.

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Further investigation into the effects on muscle-building revealed that eating only meat for 30 days, when combined with resistance training, could lead to greater increases in muscle growth, particularly in older individuals. Posternak noted that while meat was not inherently superior to other protein sources like chicken, fish, or eggs, it appeared more effective than vegan protein sources in promoting muscle growth.

Considering potential benefits beyond physical changes, Max explored the relief from food sensitivities and allergies that some individuals reported when adopting a carnivore diet. By eliminating plant-based foods containing substances like lectins, the diet could offer relief to those sensitive to such compounds. Additionally, the simplicity of the carnivore diet can be appealing, as it requires minimal meal planning and grocery shopping, eliminating the need for complex recipes.

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However, Posternak also recognized the potential drawbacks of the carnivore diet. The initial transition to ketosis could result in symptoms collectively known as the keto flu, including fatigue, headaches, irritability, and nausea. The drastic reduction in fibre intake, a common outcome of a meat-only diet, could lead to constipation, while some individuals might experience diarrhoea due to changes in gut flora or high-fat intake.

Concerns about nutrient deficiencies emerged as Max delved into the potential long-term risks. While meat was rich in protein and certain essential vitamins, it lacked various nutrients found in plant-based foods, such as vitamin E, vitamin C, and calcium. It is important to do regular health checkups for individuals following a carnivore diet, especially those with existing health conditions.

Max also considered the potential impact on cholesterol levels, noting that while cholesterol was essential for hormone synthesis, high saturated fat content in red and processed meats could elevate LDL cholesterol levels, increasing the risk of heart disease. The financial aspect of eating only meat for a long time should also be considered, as the cost of quality meat could outweigh that of fruits, vegetables, and grains.

In essence, Max Posternak recognised that the first week of a carnivore diet involved digestive adjustments, including potential discomfort and increased thirst. By the end of the first week, the body might acclimate to the diet, with improved energy levels and reduced gastrointestinal symptoms. Entering ketosis in the second week could bring benefits such as enhanced mental clarity, reduced appetite, and potential weight loss.

However, Max cautioned that the long-term risks of nutrient deficiencies and potential impacts on cholesterol and overall health should be carefully considered before committing to a meat-only diet for an extended period.

To hear from Posternak himself, about the pros and cons of eating only meat for 30 days, watch the video below.

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You’ve heard of intermittent fasting before, right? Intermittent fasting (IF) is a pattern of eating where individuals alternate between periods of eating and periods of fasting. There are several different methods of intermittent fasting, but the most common ones involve fasting for a set number of hours per day, or fasting for a full day or more on a regular basis.

Some of the benefits of intermittent fasting include:

Weight loss: Intermittent fasting can help individuals lose weight by reducing the number of calories they consume. By limiting the hours during which you can eat, you naturally consume fewer calories.

Improved insulin sensitivity: IF can help improve insulin sensitivity, which is important for maintaining healthy blood sugar levels.

Reduced inflammation: Studies suggest that IF may help reduce inflammation in the body, which is linked to a number of chronic health conditions.

Improved heart health: Some studies have found that IF may help reduce the risk of heart disease by lowering blood pressure, improving cholesterol levels, and reducing oxidative stress.

Increased longevity: Some animal studies suggest that intermittent fasting may help increase lifespan, although more research is needed in humans to confirm this.

But let’s face it, most people do intermittent fasting because of the first point: to lose weight. It’s important to note that intermittent fasting is not suitable for everyone, and it may have some potential risks and side effects. It’s always a good idea to speak with a healthcare professional before starting any new diet or eating pattern.

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There are multiple ways of trying intermittent fasting. Usually, intermittent fasting is explained as the window period in which you cannot eat and the times you can eat normally. Some of the most famous ones are 16/8 (usually skipping breakfast), 5:2 (fast for two days a week), warrior diet (20 hours of fasting every day).

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However, Max Posternak was crazy enough to find out what happens to the body if you only eat 1 meal a day for 30 days. This is another intermittent fasting usually abbreviated to OMAD (one meal a day).

Max Posternak is the founder of Gravity Transformation, a website focused on giving tips and training guidance for people looking to improve their fitness and lose weight. His YouTube channel has over 5 million subscribers.

Check out his findings below.

What Happens To Your Body If You Only Eat 1 Meal A Day For 30 Days?

The one-meal-a-day diet is also referred to, sometimes, as the 23:1 where you fast for 23 hours and eat for one hour.

The first myth that gets busted when doing the one meal a day for 30 days diet is regarding a slower metabolism. Your metabolism will not slow down if you eat less frequently.

There is a thing you need to know about known as adaptive thermogenesis. It will occur, according to Posternak, “based on total amount of energy or calories coming in. As long as you don’t fast for over 48 hours, it doesn’t matter if all those calories came in at once or throughout the day.”

Posternak also talks about various research made to show that eating more throughout the date has no impact on weight loss if you consume 6 meals a day or 3 meals a day.

Bottom line, eating one meal a day might help you consume less calories as you can consume only so much of calories in one sitting. This, in the end, is a great ally in maintaining a calorie deficit which is necessary for weight loss.

For more information about what happens to your body if you only eat 1 meal a day for 30 days, click on the video below. He talked about the pros and cons of doing the OMAD strategy.

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To burn fat, you need to create a calorie deficit by burning more calories than you consume. Here are some strategies that can help you burn fat:

1. Exercise regularly: Cardiovascular exercise, such as running, cycling, or swimming, can help you burn calories and increase your metabolism. Aim for at least 30 minutes of moderate-intensity exercise most days of the week.
2. Add strength training: Building muscle can help you burn more calories at rest, as muscle tissue requires more energy to maintain than fat tissue. Incorporate strength training exercises, such as weight lifting or bodyweight exercises, into your routine.
3. Increase physical activity: Look for ways to increase your overall physical activity throughout the day, such as taking the stairs instead of the elevator, parking farther away from your destination, or taking a walk during your lunch break.
4. Eat a balanced, low-calorie diet: Focus on whole, unprocessed foods like fruits, vegetables, lean proteins, and whole grains. Avoid sugary, high-fat, and processed foods.
5. Drink plenty of water: Staying hydrated can help you feel fuller and prevent overeating.
6. Get enough sleep: Lack of sleep can disrupt hormones that regulate appetite and metabolism, leading to weight gain. Aim for 7-8 hours of sleep per night.

Remember that sustainable fat loss takes time and effort. Focus on making healthy lifestyle changes that you can stick to long-term rather than quick-fix solutions.

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Jeff Cavaliere is a fitness trainer, physical therapist, and the creator of the popular fitness YouTube channel called ATHLEAN-X. He is known for his expertise in strength training, conditioning, and sports medicine. Jeff Cavaliere served as the Head Physical Therapist and Assistant Strength Coach for the New York Mets in Major League Baseball from 2006 to 2009.

Jeff Cavaliere explored a fundamental principle that surpasses the effectiveness of diet and exercise in achieving fitness goals. In a video, Jeff delves into the drawbacks associated with the terms “diet” and “exercise” when it comes to shaping up, advocating for a shift in mindset and the elimination of these words from one’s vocabulary.

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This Works MUCH Better than Diet and Exercise!

When individuals embark on the journey to get in shape, Jeff notes their frequent use of the terms “diet” and “exercise.” However, he observes a high rate of failure or a return to square one among those employing these terms. Jeff emphasizes the need for a change in mindset for both beginners and individuals with prior fitness experience.

Jeff recommends redirecting focus towards nutrition and training as opposed to diet and exercise. He asserts that this shift will significantly improve one’s life. Drawing an analogy, he likens these words to directions on a compass, highlighting that following the concept of diet and exercise leads in the opposite direction of nutrition and training.

The problem with using the terms “diet” and “exercise,” according to Jeff, lies in their temporary nature or lack of progression. Diet implies a temporary solution for weight loss, while exercise involves haphazard engagement without a structured plan or progression.

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Source: Lucas Guimarães Bueno on Pexels

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Jeff shares the story of his mother, illustrating the pitfalls of relying on diet and exercise. Her pursuit of weight loss through various fitness gadgets and fad diets ultimately ended in failure, as she struggled to maintain the weight loss.

In contrast, Jeff distinguishes nutrition from diet, emphasizing its role as a sustainable routine that aligns with one’s lifestyle. Similarly, he differentiates training from exercise, noting the importance of a plan and progression to achieve desired results.

Jeff uses the example of calisthenics athletes to illustrate the significance of progression in achieving challenging bodyweight movements. He encourages embracing failure as a normal part of the journey, emphasizing that even experienced lifters face setbacks.

When addressing weight loss and body fat reduction, Jeff emphasizes that nutrition, not diet, is the key. He advocates for setting realistic short-term goals instead of attempting drastic overnight transformations. The progression from higher body fat percentages to lower ones, while taking a longer approach, sets the foundation for long-term success with realistic expectations.

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Jeff underscores the need for a mindset shift in approaching fitness goals, urging individuals to move away from the concepts of diet and exercise and embrace nutrition and training. He emphasizes that this shift in perspective is crucial for achieving successful results in the long run, highlighting the sustainability of nutrition and training compared to the temporary fixes of diet and exercise. Jeff reassures that setbacks are normal, but the sustained approach will make the journey easier over time.

In short, while addressing weight loss and body fat reduction, Jeff stresses the pivotal role of nutrition over diet, urging individuals to set realistic short-term goals and embrace a gradual progression toward their desired outcomes. He calls for a fundamental change in approach, encouraging viewers to shift their mindset from diet and exercise to a focus on sustainable nutrition and structured training.

To see everything Cavaliere talked about, check out the video below.

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Regular training is a powerful ally in the journey to weight loss for various reasons. One key factor is the significant increase in caloric expenditure that accompanies physical activity. When you engage in exercise, your body expends energy to perform the movements and sustain the activity. This elevated energy consumption contributes to a caloric deficit, a fundamental principle in weight loss. By consistently burning more calories than you consume, the body starts to tap into stored fat reserves, leading to a gradual reduction in overall body weight.

Moreover, exercise plays a pivotal role in boosting metabolism. As you engage in physical activities, especially those that involve both cardiovascular endurance and strength training, your metabolic rate experiences a positive surge. A higher metabolism means your body continues to burn calories even during periods of rest. This increased metabolic efficiency is instrumental in sustaining weight loss efforts, as it creates a more favorable environment for utilizing stored fat as a source of energy.

Beyond the quantitative aspect of calorie burning, exercise has qualitative benefits that contribute to weight loss. Regular physical activity enhances muscle tone and promotes the development of lean muscle mass. Muscles are metabolically active tissues, meaning they burn more calories than fat even at rest. As you build and maintain muscle through exercise, you create a more efficient engine for calorie expenditure. This not only aids in weight loss but also supports long-term weight management by fostering a healthier body composition.

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Furthermore, exercise is a potent tool for improving overall well-being, both physically and mentally. Engaging in regular physical activity releases endorphins, the body’s natural mood elevators, reducing stress and enhancing mood. This psychological boost can be instrumental in maintaining a positive mindset during the challenges of weight loss. Additionally, increased physical fitness leads to improved cardiovascular health, enhanced mobility, and a heightened sense of vitality—all of which contribute to a more active and fulfilling lifestyle conducive to sustained weight loss.

Source: Maksim Goncharenok on Pexels

However, training hard is not the only aspect of a healthy body transformation…

Why You Cannot Outrun a Bad Nutrition Plan?

The phrase “you cannot outrun a bad diet” reflects the notion that no amount of exercise can compensate for a poor or unhealthy dietary pattern. In essence, it highlights the critical role that nutrition plays in overall health, weight management, and fitness outcomes. Here’s why this concept holds true:

1. Calories In vs. Calories Out: Weight management largely revolves around the principle of energy balance, where the calories consumed (calories in) should match the calories expended (calories out). If you consume more calories than you burn, you’ll gain weight, regardless of how much you exercise. A bad diet that includes excessive calories, especially from unhealthy sources, can lead to weight gain even if you’re active.
2. Nutrient Quality: Nutrient-dense foods provide essential vitamins, minerals, and other nutrients that support overall health and proper bodily functions. A poor diet lacking in these nutrients can lead to deficiencies, impaired immune function, and a host of health issues, regardless of your exercise routine.
3. Metabolism: The quality of your diet can influence your metabolism. Highly processed, sugary, and fatty foods can negatively affect metabolic health, insulin sensitivity, and even hormone regulation. This can contribute to weight gain and other health problems over time.
4. Exercise Alone Can’t Compensate: While exercise is essential for cardiovascular health, muscle development, and overall well-being, it’s not as effective at creating a caloric deficit as dietary changes. For instance, it’s much easier to consume excess calories through unhealthy foods than it is to burn those calories off through exercise.
5. Long-Term Sustainability: Unsustainable diets, particularly crash diets or extreme calorie restriction, can lead to rebound weight gain once the diet ends. A balanced and healthy diet is more likely to be sustainable over the long term and can contribute to lasting weight management and health benefits.
6. Body Composition: Nutrition significantly impacts body composition—how much lean muscle mass versus fat you have. Consuming inadequate protein or nutrients needed for muscle growth can hinder your fitness progress and goals.

In summary, the phrase “you cannot outrun a bad diet” underscores the importance of prioritizing a balanced and nutritious diet alongside regular exercise. While exercise provides numerous health benefits, it’s the combination of a healthy diet and physical activity that leads to optimal results in terms of weight management, fitness, and overall well-being.

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Dr Mike Israetel, PhD in Sport Physiology and co-founder of Renaissance Periodization, is a well-respected professor in the bodybuilding community. And in today’s discussion, Mike Israetel is exploring the rather pertinent question of why diet cravings tend to be so intense.

A diet craving is a strong desire or urge to consume specific foods, often ones that are rich in taste, texture, or particular attributes. These cravings can be triggered by various factors, including hunger, emotional states, or environmental cues. During a diet, individuals may experience cravings for foods that are restricted or limited by their dietary plan.

These cravings can pose challenges to sticking to a diet, as they may lead to overeating or consuming foods that are not aligned with the intended nutritional goals. Managing diet cravings often involves developing strategies to address the underlying causes and finding healthier alternatives to satisfy those cravings.

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Source: Pixabay

See more below.

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Taking a deep dive into biology class, he places a strong emphasis on the evolutionary history of the body and brain components. Mike underscores that the urge to eat when hungry is one of the oldest neural drives in the Animal Kingdom.

In a thorough analysis of ancestral drives, Mike elucidates that the newer, more rational components of the brain don’t wield as much influence on behaviours. He underscores the significant role of hunger and cravings in shaping behaviours, stressing that these aren’t mere nuisances but rather the baseline system guiding most individuals.

Mike draws parallels with the instinctual responses of animals, highlighting that humans possess a unique ability for forward-thinking and planning due to the prefrontal cortex. However, he notes that this ability is relatively recent in evolutionary terms and can be overpowered by the primal drives related to hunger and cravings.

Addressing the clash between primal drives and rational thinking, Mike urges individuals to respect and prepare for the battle with hunger and cravings when embarking on a diet. He tells you should expect hunger and cravings as a predictable feature of dieting and develop strategies to minimise their impact rather than seeking diets that eliminate them entirely.

Source: Natalie Hawthorne on Pexels

Understand that diets must stop short of a failure point and goals should be achievable to avoid succumbing to the overwhelming power of hunger and cravings.

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In the context of coaching, Mike advises coaches to communicate the challenges of hunger and cravings to their clients, preparing them for the difficulties they might face during fat loss and maintenance phases. He emphasizes the need for clients to expect that it will be tough and coaches to provide guidance on anti-hunger strategies.

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Mike concludes by highlighting the respect that should be given to hunger and cravings, recognising their deep ancestral evolutionary place and the critical role they play in sustaining life. He cautions against falling for claims of diets that completely eliminate hunger and cravings, advocating for a realistic understanding and preparation for the challenges ahead.

For a more detailed conversation of what is ruining your diet and Israetel’s take on how to deal with hunger cravings, watch the video below.

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Nutrition is the Way

There is a saying that you can’t outrun a bad diet. This means that adopting a diet is considered the optimal approach for achieving weight loss or muscle building. Here are a few key reasons why:

1. Caloric Control: A well-structured diet provides a means of controlling caloric intake, which is fundamental for both weight loss and muscle building. To lose weight, one must create a caloric deficit, consuming fewer calories than the body expends. Conversely, muscle building often requires a caloric surplus to provide the necessary energy for muscle growth.
2. Nutrient Composition: Diets allow for precise control over nutrient composition. Weight loss diets typically emphasize a balance of macronutrients (proteins, fats, and carbohydrates) to ensure adequate energy while promoting fat loss. Muscle-building diets, on the other hand, may prioritize higher protein intake to support muscle protein synthesis.
3. Protein Intake: Protein is a critical component for both weight loss and muscle building. In the context of weight loss, it helps preserve lean muscle mass, ensuring that the majority of weight lost comes from fat. For muscle building, protein is essential for repairing and building new muscle tissue.
4. Micronutrient Support: Diets enable the incorporation of a variety of fruits, vegetables, and whole foods, ensuring an adequate intake of essential vitamins and minerals. These micronutrients play crucial roles in metabolism, energy production, and overall health, supporting the body’s functions during weight loss or muscle building.
5. Metabolic Effects: Certain diets, such as those emphasizing whole, unprocessed foods, can have positive effects on metabolism. This includes stabilizing blood sugar levels, enhancing insulin sensitivity, and promoting efficient energy utilization. These factors can contribute to effective weight management and muscle building.
6. Adherence and Consistency: Adopting a structured diet plan promotes adherence and consistency. Whether aiming for weight loss or muscle gain, having a clear dietary strategy helps individuals stay on track with their goals. Consistency is key in achieving sustainable and long-term results.
7. Customization and Individualization: Diets can be tailored to individual needs, considering factors such as age, gender, activity level, and specific health conditions. This customization ensures that the dietary approach aligns with an individual’s unique requirements for weight management or muscle building.
8. Behavioural Change: A diet is not merely a temporary measure but an opportunity for sustainable behavioural change. It encourages individuals to develop healthier eating habits, making conscious choices that support their fitness goals in the long run.

In conclusion, adopting a well-considered diet provides a comprehensive and structured approach to achieving weight loss or building muscle. It allows for precise control over key factors such as caloric intake, nutrient composition, and behavioural change, contributing to successful and sustainable outcomes. Cheers to a balanced approach to fitness!

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Dr Mike Israetel, PhD in Sport Physiology and co-founder of Renaissance Periodization, is a well-respected professor in the bodybuilding community.

How to determine the optimal calorie intake for effective fat loss? When it comes to losing fat, your diet plays the most crucial role. Imagine your body is like a car, and exercise is the fuel you put in. Now, if you put the wrong fuel or too much fuel, it won’t run smoothly. The same goes for your body. No matter how much you exercise, if your diet is full of unhealthy or excessive food, you won’t see the results you want.

In simple terms, losing fat is mostly about burning more calories than you eat. Your body needs a certain amount of energy to function every day. If you eat more than your body needs, it stores the extra as fat. So, the key is to eat a balanced and healthy diet, providing your body with the right amount of energy. Exercise helps burn calories and keeps you fit, but without a good diet, it’s like trying to drive a car without the proper fuel—won’t get you very far!

So, let’s cut through the noise and get to the heart of the matter—the size of the caloric deficit and how to determine the optimal amount for you to keep losing weight.

How To Create The Optimal Caloric Deficit For Fat Loss

If you opt for a modest deficit, say, enough to shed around half a percent of your body weight per week or less, you’re in for a steady journey. It’s a fine approach; however, patience is required as the total fat loss takes time. On the positive side, the day-to-day experience is relatively smooth. You won’t find yourself struggling with hunger or fatigue consistently. The downside? It might feel like you’re missing out on the swifter progress others seem to achieve.

On the flip side, a more aggressive approach involves a larger deficit—anything surpassing one percent body weight loss per week. Faster fat loss is the payoff, but it comes at a cost. Day-to-day challenges escalate—hunger, fatigue, irritability, and even sleep problems rear their heads.

So, the question becomes, how do you find the sweet spot between an easy, yet not-so-impactful cut, and a challenging one that promises excellent results if you can endure it? Well, there’s an optimum point, and three conditions need to be met to find it.

Firstly, the deficit caloric intake should leave you with enough energy for high-intensity training. It’s crucial to maintain training quality and spare muscle mass.

Secondly, sleep quality should remain intact. A disrupted sleep pattern can hinder fat loss and even result in muscle loss.

Lastly, hunger should be manageable. If it starts interfering with your daily life, productivity, and mental well-being, the deficit might be too aggressive.

The goal is to push the deficit to the brink of these three conditions without crossing into problematic territory. It’s a delicate balance that requires trial and error. You might start with a more moderate deficit and progressively push it until you encounter the onset of hunger, disrupted sleep, or compromised training energy. At that point, you ease off and find the optimum — where the deficit accomplishes its work swiftly with the least downsides.

This approach isn’t about assigning specific numbers but rather understanding the interplay between your deficit and these critical factors. It’s a dynamic process that demands introspection and adjustment based on your unique responses.

Remember, finding the optimal deficit is like flying an alien spaceship—push it as fast as possible until it’s on the verge of breaking, but never let it break. It’s a dance between pushing boundaries and avoiding breakdowns.

As you embark on this journey, keep these three indicators in check—training energy, sleep quality, and hunger. They will guide you to the optimum deficit, ensuring efficient fat loss without compromising your well-being. It’s not a one-size-fits-all approach, and adjustments will be necessary. Stay mindful, stay adaptive, and you’ll navigate the path to your fitness goals with intelligence and resilience.

Watch Israetel’s full video below for a more in-depth explanation on how to create the optimal caloric deficit for fat loss.

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Why You Cannot Outrun a Bad Diet?

The phrase “you cannot outrun a bad diet” reflects the notion that no amount of exercise can compensate for a poor or unhealthy dietary pattern. In essence, it highlights the critical role that nutrition plays in overall health, weight management, and fitness outcomes. Here’s why this concept holds true:

1. Calories In vs. Calories Out: Weight management largely revolves around the principle of energy balance, where the calories consumed (calories in) should match the calories expended (calories out). If you consume more calories than you burn, you’ll gain weight, regardless of how much you exercise. A bad diet that includes excessive calories, especially from unhealthy sources, can lead to weight gain even if you’re active.
2. Nutrient Quality: Nutrient-dense foods provide essential vitamins, minerals, and other nutrients that support overall health and proper bodily functions. A poor diet lacking in these nutrients can lead to deficiencies, impaired immune function, and a host of health issues, regardless of your exercise routine.
3. Metabolism: The quality of your diet can influence your metabolism. Highly processed, sugary, and fatty foods can negatively affect metabolic health, insulin sensitivity, and even hormone regulation. This can contribute to weight gain and other health problems over time.
4. Exercise Alone Can’t Compensate: While exercise is essential for cardiovascular health, muscle development, and overall well-being, it’s not as effective at creating a caloric deficit as dietary changes. For instance, it’s much easier to consume excess calories through unhealthy foods than it is to burn those calories off through exercise.
5. Long-Term Sustainability: Unsustainable diets, particularly crash diets or extreme calorie restriction, can lead to rebound weight gain once the diet ends. A balanced and healthy diet is more likely to be sustainable over the long term and can contribute to lasting weight management and health benefits.
6. Body Composition: Nutrition significantly impacts body composition—how much lean muscle mass versus fat you have. Consuming inadequate protein or nutrients needed for muscle growth can hinder your fitness progress and goals.

In summary, the phrase “you cannot outrun a bad diet” underscores the importance of prioritizing a balanced and nutritious diet alongside regular exercise. While exercise provides numerous health benefits, it’s the combination of a healthy diet and physical activity that leads to optimal results in terms of weight management, fitness, and overall well-being.

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Dr Mike Diamonds is a medical doctor who is now an online fitness and health coach and a YouTuber. He has close to a million subscribers on his channel and he usually uses his own body transformation as an example of how to help people become their better selves. He is also the creator of the website Sculpt by Science.

In an extensive video, fitness expert Mike Diamonds shared his personal journey of transformation and the smartest diet he has been following to shed love handles, chest fat, and belly fat. Mike’s journey began in 2017 when he started at over 30% body fat and worked his way down to 12% body fat. He continued to improve his physique, becoming a Men’s Physique Champion in 2020.

Source: Jupilu on Pixabay

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Mike’s diet revolves around three key principles: simplicity, repeatability, and enjoyment. He emphasizes that an effective diet should be easy to follow, repeatable over time, and enjoyable for the individual.

He begins his day with a cup of black coffee, highlighting the cognitive and physical benefits of caffeine. Mike practices intermittent fasting, consuming his meals within an 8-hour window, starting with breakfast.

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For breakfast, Mike prepares two main meals consisting of rice, peas, and chicken breast. He emphasizes the importance of tracking macros and customizing meals to meet individual calorie and macro goals. Mike also shares his preference for using an air fryer to keep chicken breast moist and flavourful.

Throughout the video, Mike showcases his meal preparation techniques, emphasizing the importance of making meals easy, repeatable, and enjoyable. He provides valuable tips for spicing and seasoning foods to enhance taste while maintaining dietary goals.

Mike incorporates protein bars into his diet as snacks, considering them convenient and enjoyable options for busy individuals. He emphasizes that 80% of daily food intake should come from whole foods, while the remaining 20% can consist of enjoyable treats.

In the evening, Mike enjoys a pint of low-calorie ice cream as a bedtime snack, satisfying his sweet tooth while staying within his daily calorie and macro limits.

Mike also shares insights into his supplement regimen, including multivitamins, vitamin D3 with K2, yohimbine, and a thyroid stack.

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Towards the end of the video, Mike extends a special offer to viewers interested in personalized coaching. He encourages serious individuals to comment with their age, weight, height, training frequency, and gender, promising to provide tailored macro recommendations. He also invites viewers to explore his coaching services through the provided link in the video description.

In closing, Mike emphasizes the importance of having a coach or mentor to optimize fitness and life goals. He encourages viewers to take action and make positive changes in their lives, whether through his coaching services or by following the principles he shares in the video.

Overall, Mike Diamonds provides a comprehensive guide to his smartest diet and fitness journey, offering valuable insights and motivation for anyone looking to achieve their fitness goals.

Watch it all in the video below.

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Reducing body fat percentage involves a multifaceted approach beyond just nutrition. While diet plays a significant role, incorporating certain lifestyle changes and exercise strategies can also contribute to fat reduction. Here are some effective methods:

• Regular Physical Activity: Engage in a combination of cardiovascular and resistance training exercises to boost metabolism and promote fat loss.
• Strength Training: Building lean muscle mass increases your resting metabolic rate, allowing you to burn more calories even at rest.
• High-Intensity Interval Training (HIIT): HIIT can accelerate calorie burn and fat loss compared to steady-state cardio.
• Aerobic Exercise: Longer-duration activities like jogging or brisk walking help create a calorie deficit over time.
• Consistent Physical Activity: Aim for at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity aerobic activity each week, along with muscle-strengthening activities on two or more days per week.
• Sleep Quality: Prioritize quality sleep, aiming for 7-9 hours per night.
• Stress Management: Manage stress through techniques like meditation, deep breathing, yoga, or spending time in nature.
• Hydration: Drink enough water to control appetite and support metabolism.
• Mindful Eating: Pay attention to portion sizes and eat slowly to prevent overeating.
• Reduce Sugary Foods and Beverages: Limit sugary items, as they can contribute to weight gain and insulin resistance.
• Limit Alcohol: Alcohol can add extra calories and hinder fat loss efforts, so it’s advisable to limit consumption.
• Stay Active Throughout the Day: Incorporate movement into your daily routine, like taking the stairs or walking instead of driving.
• Track Progress: Keep records of your workouts and measurements to stay motivated and make adjustments if necessary.
• Patience: Sustainable fat loss takes time, so avoid extreme diets and drastic changes.

In conclusion, consistency is vital for successful weight loss as it establishes sustainable, healthy habits. It helps create a calorie deficit, builds momentum, develops discipline, offers measurable results, and ingrains new habits. By consistently adhering to a balanced diet and exercise plan, long-term weight loss success is achievable. Always consult with a healthcare or fitness professional before making significant changes to your routine, especially if you have underlying health conditions or are new to exercise.

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Think of your body as a budget—when you eat, you’re depositing calories, and when you move, you’re spending them. Dieting is like managing that budget to create a calorie deficit, where you’re spending more than you’re depositing. This prompts your body to tap into its reserves, mainly stored fat, to make up the difference. It’s essentially convincing your body to burn its savings for energy. While exercise is important for overall health, it’s easier to consume calories than burn them off, making diet a crucial factor in weight loss. So, in plain terms, dieting helps you control the money flow in your body budget, making sure you’re in the red when it comes to stored fat.

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However, it’s vital to find a sustainable and balanced approach to dieting. Extreme restrictions or fad diets are like trying to stick to an unrealistic budget—they might work for a short time, but they’re hard to maintain. The key is making long-term changes to what and how much you eat, ensuring your body stays in that budget-friendly zone consistently. It’s not just about temporary cutbacks but developing a healthy relationship with food that you can maintain for the long haul.

And if you really don’t want to stick to a new eating pattern, then Max Posternak came up with 5 ways to lose weight without dieting.

Max Posternak’s standing in the fitness realm is cemented as the founder of Gravity Transformation, a hub that has garnered substantial popularity by furnishing actionable tips and training directives to individuals striving to enhance their physical fitness and shed excess weight. With an extensive YouTube following exceeding 5.5 million subscribers, his reach and influence are undeniable.

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The prevailing notion for weight loss is often centred around dieting, but Max is convinced that most diet plans are overly restrictive, dull, and unsustainable in the long run. Instead of jumping on the structured diet bandwagon, Max encourages a different approach—one that challenges the conventional wisdom around weight loss.

He questions the very concept of dieting, pointing out that it’s a relatively recent phenomenon, gaining popularity only in the mid-1800s with the emergence of the Banting diet, one of the earliest low-carb diets. Despite the booming diet industry, obesity rates have surged since then. Max argues that the rise in dieting correlates with the rise in obesity, suggesting that the conventional, restrictive approach to dieting might not be the solution.

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So, what’s Max’s alternative? He advocates for a focus on nourishing the body rather than restricting it. Instead of eliminating certain foods, Max suggests prioritizing natural, single-ingredient sources of carbs, proteins, and fats. These foods, found in the outside aisles of the grocery store, are naturally filling, high in volume, and low in calories. Max contends that processed foods, ubiquitous in today’s society, disrupt the body’s natural balance, leading to increased cravings and weight gain.

Source: Brooke Lark on Unsplash

The first key to weight management, according to Max, is to prioritise nourishing the body with whole, single-ingredient foods. By satisfying hunger with these nutrient-dense options, cravings for processed, calorie-dense foods diminish. Max emphasizes that this approach doesn’t involve calorie tracking or restrictive measures.

Moving on to the second strategy, Max highlights the importance of consuming filling foods. Vegetables, protein, slow-digesting high-fibre carbs, and healthy fats make the list of the most filling foods. By incorporating these into meals, individuals can feel fuller for longer, reducing the likelihood of overeating. Max recommends waiting 15 minutes after consuming these filling foods before indulging in other cravings, as hunger tends to subside during this time.

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Max delves into the role of hormones in weight management. He suggests that by eating real food and incorporating weight training a few days a week, individuals can reset their body’s hormonal balance. This includes boosting testosterone levels, increasing growth hormone production, and improving insulin sensitivity. According to Max, weight training is a crucial activity for both men and women to burn fat while maintaining or gaining muscle.

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Meal frequency is the next point of discussion. Max acknowledges that there’s no one-size-fits-all approach and suggests finding a meal frequency that aligns with personal preferences and lifestyle. Some may thrive on one meal a day, while others might prefer smaller, more frequent meals. The key is to avoid feeling constantly hungry or burdened by the chosen eating pattern.

Max dispels the myth that drinking more water leads to automatic fat loss. While hydration is essential, he clarifies that simply drinking water won’t magically make fat disappear. However, Max advocates for exclusively drinking water to avoid the excess calories often present in sweetened beverages. By eliminating sugary drinks, individuals can reduce their daily calorie intake without much effort.

Source: Cottonbro Studio on Pexels

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The final piece of advice involves strategically placing healthy foods in plain sight. Max asserts that individuals tend to eat what they see. By keeping junk food out of sight and placing bowls of fruits or other healthy options within easy reach, people are more likely to make better snack choices.

In summary, Max Posternak challenges the traditional narrative around weight loss. He proposes a holistic approach that prioritizes nourishing the body with whole, single-ingredient foods, focuses on filling and nutrient-dense options, incorporates weight training for hormonal balance, tailors meal frequency to personal preferences, chooses water over calorie-laden beverages, and strategically places healthy foods in plain sight.

While Max acknowledges that these strategies aren’t magical, he asserts that they offer a sustainable way to lose weight and maintain a healthy lifestyle without the need for constant restriction or calorie counting.

See the full video of Posternak’s explanation below.

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Reducing body fat percentage involves a multifaceted approach beyond just nutrition. While diet plays a significant role, incorporating certain lifestyle changes and exercise strategies can also contribute to fat reduction. Here are some effective methods:

• Regular Physical Activity: Engage in a combination of cardiovascular and resistance training exercises to boost metabolism and promote fat loss.
• Strength Training: Building lean muscle mass increases your resting metabolic rate, allowing you to burn more calories even at rest.
• High-Intensity Interval Training (HIIT): HIIT can accelerate calorie burn and fat loss compared to steady-state cardio.
• Aerobic Exercise: Longer-duration activities like jogging or brisk walking help create a calorie deficit over time.
• Consistent Physical Activity: Aim for at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity aerobic activity each week, along with muscle-strengthening activities on two or more days per week.
• Sleep Quality: Prioritize quality sleep, aiming for 7-9 hours per night.
• Stress Management: Manage stress through techniques like meditation, deep breathing, yoga, or spending time in nature.
• Hydration: Drink enough water to control appetite and support metabolism.
• Mindful Eating: Pay attention to portion sizes and eat slowly to prevent overeating.
• Reduce Sugary Foods and Beverages: Limit sugary items, as they can contribute to weight gain and insulin resistance.
• Limit Alcohol: Alcohol can add extra calories and hinder fat loss efforts, so it’s advisable to limit consumption.
• Stay Active Throughout the Day: Incorporate movement into your daily routine, like taking the stairs or walking instead of driving.
• Track Progress: Keep records of your workouts and measurements to stay motivated and make adjustments if necessary.
• Patience: Sustainable fat loss takes time, so avoid extreme diets and drastic changes.

In conclusion, consistency is vital for successful weight loss as it establishes sustainable, healthy habits. It helps create a calorie deficit, builds momentum, develops discipline, offers measurable results, and ingrains new habits. By consistently adhering to a balanced diet and exercise plan, long-term weight loss success is achievable. Always consult with a healthcare or fitness professional before making significant changes to your routine, especially if you have underlying health conditions or are new to exercise.

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The adage “you are what you eat” rings particularly true in the realm of weight loss. What you consume has a more profound impact on your weight loss journey than the intensity of your workouts.

Jeremy Ethier, a kinesiologist and fitness instructor and co-founder of Built With Science, boasts a YouTube channel with over 5.5 million subscribers, offering well-researched, informative content.

Ethier meticulously researches before creating his videos, and his latest installment is no exception. He has devised the most effective, science-based fat loss diet plan, which we will delve into below.

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The Best Science Based Diet for Fat Loss

Ultimately, the best diet for weight loss is one that you enjoy and can maintain over the long term. To start, it’s crucial to determine your daily calorie intake and ensure that you are in a calorie deficit.

Remember that protein is the most satiating macronutrient, helping you stay full throughout the day. Whether you opt for a low-carb or low-fat diet, adequate protein consumption yields equally effective results, allowing you to adapt your diet to your preferences.

The ideal approach is a balanced diet, aiming for around 0.25-0.5 pounds of healthy fat per pound of body weight, with the remaining calories (excluding protein) sourced from carbohydrates.

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Sample Meals

Jeremy Ethier’s science-based fat loss diet prioritizes meeting calorie and macronutrient goals, incorporating fruits or vegetables into every meal, spacing out protein intake throughout the day, and primarily focusing on unprocessed foods.

Here’s a breakdown of the macronutrients in his daily meals:

• Total Calories: 2,300
• Protein: 170g
• Carbohydrates: 280g
• Fat: 55g

Breakfast / Pre-Workout (450 calories):

• Smoothie with banana, strawberries, protein powder, cashew milk, flaxseed, and cinnamon.
• Rice cakes with banana.

Lunch / Post-Workout (500 calories):

• Baked sweet potato, baked chicken, low-calorie salad dressing, large salad.

Snacks (250 calories):

• Black coffee or green tea.
• A combination of fruits or vegetables like carrots, apples, or dates.

Dinner (560 calories):

• Sushi – avocado roll, salmon sashimi, edamame.

Late-Night Meal (560 calories):

• Shortly before bed, Jeremy Ethier enjoys a meal to ensure he goes to bed with a full stomach.
• Eggs, egg whites, stevia, multigrain toast, large salad with 0-calorie dressing, peanut butter.

See it all in more detail in the video below

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Reducing body fat percentage involves a multifaceted approach beyond just nutrition. While diet plays a significant role, incorporating certain lifestyle changes and exercise strategies can also contribute to fat reduction. Here are some effective methods:

• Regular Physical Activity: Engage in a combination of cardiovascular and resistance training exercises to boost metabolism and promote fat loss.
• Strength Training: Building lean muscle mass increases your resting metabolic rate, allowing you to burn more calories even at rest.
• High-Intensity Interval Training (HIIT): HIIT can accelerate calorie burn and fat loss compared to steady-state cardio.
• Aerobic Exercise: Longer-duration activities like jogging or brisk walking help create a calorie deficit over time.
• Consistent Physical Activity: Aim for at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity aerobic activity each week, along with muscle-strengthening activities on two or more days per week.
• Sleep Quality: Prioritize quality sleep, aiming for 7-9 hours per night.
• Stress Management: Manage stress through techniques like meditation, deep breathing, yoga, or spending time in nature.
• Hydration: Drink enough water to control appetite and support metabolism.
• Mindful Eating: Pay attention to portion sizes and eat slowly to prevent overeating.
• Reduce Sugary Foods and Beverages: Limit sugary items, as they can contribute to weight gain and insulin resistance.
• Limit Alcohol: Alcohol can add extra calories and hinder fat loss efforts, so it’s advisable to limit consumption.
• Stay Active Throughout the Day: Incorporate movement into your daily routine, like taking the stairs or walking instead of driving.
• Track Progress: Keep records of your workouts and measurements to stay motivated and make adjustments if necessary.
• Patience: Sustainable fat loss takes time, so avoid extreme diets and drastic changes.

In conclusion, consistency is vital for successful weight loss as it establishes sustainable, healthy habits. It helps create a calorie deficit, builds momentum, develops discipline, offers measurable results, and ingrains new habits. By consistently adhering to a balanced diet and exercise plan, long-term weight loss success is achievable. Always consult with a healthcare or fitness professional before making significant changes to your routine, especially if you have underlying health conditions or are new to exercise.

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People choose to consume fewer calories mainly to achieve weight loss and improve their body composition. This calorie reduction can serve several purposes:

Weight Loss: Many individuals opt for lower calorie intake to lose excess body weight. By consuming fewer calories than their body expends, they create a calorie deficit, which leads to weight loss. This goal is often motivated by a desire to enhance overall health, appearance, or physical fitness.

Body Composition Goals: Athletes, fitness enthusiasts, and bodybuilders frequently adjust their calorie intake to achieve specific body composition objectives. This might involve reducing calories to lower body fat percentage or increasing them to support muscle gain. These adjustments are a key part of their training and nutrition strategies.

Healthier Eating Habits: Some people cut calories to adopt healthier dietary habits. They focus on nutrient-rich foods while limiting calorie-dense processed items and sugary drinks. This shift can lead to not only weight loss but also improved overall nutrition.

Medical Advice: Healthcare professionals might recommend calorie restriction as part of a medical treatment plan. Individuals with conditions like obesity or related health issues could be advised to lower calorie intake to assist in their treatment and improve health outcomes.

It’s important to note that while calorie reduction can be a useful tool for achieving certain health and fitness goals, extreme or prolonged calorie restriction without proper guidance can have negative consequences on health, metabolism, and overall well-being. And this is what this article is all about. We take the information provided by Mike diamonds and relay to you so you can make better well-informed choices.

Dr Mike Diamonds is a medical doctor who is now an online fitness and health coach and a YouTuber. He has close to a million subscribers on his channel and he usually uses his own body transformation as an example of how to help people become their better selves. He is also the creator of the website Sculpt by Science.

In a video he shared, Diamonds opens the discussion by reflecting on his own journey from 30% body fat to 12% body fat through various transformation phases. He acknowledges the mistakes he made in his initial transformation, particularly eating too few calories and the subsequent long-term damage it caused.

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As Mike dives into the 10 signs that indicate calorie intake is too low, he educates viewers on the importance of understanding maintenance calories and the need for a balanced approach to weight loss. Throughout the video, he addresses key issues that individuals may face when their calorie intake is insufficient for their needs.

1. Weakening at the Gym: Mike explains that a significant drop in performance at the gym can signal muscle loss due to inadequate calorie intake.
2. Rapid Weight Loss: He cautions against losing weight too quickly, emphasizing the need for gradual, sustainable weight loss.
3. Constant Hunger: Mike discusses how low-calorie diets can lead to increased hunger and cravings, making them challenging to maintain.
4. Frequent Snacking and Cheat Meals: He highlights that constant snacking and the urge for cheat meals may be a result of calorie deprivation.
5. Hitting a Plateau: Mike explains that hitting a plateau during weight loss can occur when the body adapts to very low calorie intake.
6. Low Energy Levels and Fatigue: He describes how calorie restriction can lead to decreased energy levels and physical and mental fatigue.
7. Hair Loss: Mike discusses the link between low-calorie diets and hair loss due to insufficient protein and nutrient intake.
8. Constipation: He mentions that low-calorie diets often lack the necessary fiber, leading to digestive issues like constipation.
9. Sleep Problems: Mike explains how blood sugar fluctuations and increased stress hormones from low-calorie diets can disrupt sleep patterns.
10. Period Irregularities in Women: He addresses hormonal imbalances in women resulting from very low-calorie diets, potentially affecting menstrual cycles and fertility.

Mike then guides viewers on the right way to start a caloric deficit, emphasizing the importance of calculating maintenance calories based on individual factors. He encourages viewers to comment with their information, so he can provide personalized guidance. He advises against extreme caloric restrictions and promotes a balanced approach to weight loss, stressing that slow and sustainable progress is the key to long-term success.

In conclusion, Mike Diamonds underscores the significance of balanced nutrition and the dangers of extreme calorie restriction.

Watch his full video below.

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A too low calorie deficit, often characterized by extreme calorie restriction, can have detrimental effects on both physical and mental health, particularly when it comes to weight loss and body composition goals. While many individuals may believe that drastically reducing calorie intake will lead to rapid weight loss and improved body composition, the reality is more complex, and such an approach can do more harm than good.

Firstly, severe calorie restriction can lead to significant muscle loss. When the body is deprived of an adequate number of calories, it not only burns fat for energy but also breaks down lean muscle tissue. This muscle loss is counterproductive for those aiming to improve their body composition because muscle is metabolically active and plays a crucial role in boosting metabolism. A higher muscle mass helps burn more calories at rest, contributing to sustainable weight loss. Therefore, when muscle mass is compromised due to excessive calorie restriction, it becomes more challenging to achieve a lean and toned physique.

Another detrimental aspect of extremely low-calorie diets is the potential for metabolic slowdown. When the body consistently receives too few calories, it interprets this as a state of energy scarcity and responds by reducing its resting metabolic rate. In other words, it becomes more efficient at conserving energy, which can make it increasingly difficult to continue losing weight. This metabolic adaptation can persist even after returning to a regular calorie intake, often resulting in the frustrating phenomenon of post-diet weight regain.

Source: Lousi Hansel / Stas Svechnikov on Unsplash

Nutrient deficiencies are also a concern with severe calorie restriction. Drastically limiting calorie intake typically means restricting the variety and quantity of foods consumed. As a result, individuals on such diets may not receive adequate vitamins, minerals, and essential nutrients necessary for overall health and well-being. These deficiencies can manifest in various ways, affecting skin, hair, nails, and overall vitality. Such nutritional imbalances can have long-term health consequences beyond the scope of weight loss goals.

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Perhaps one of the most significant issues with extremely low-calorie diets is their lack of sustainability. While they may produce initial weight loss, they are challenging to maintain over the long term due to the constant hunger, fatigue, and mental strain they often cause. This can lead to a cycle of yo-yo dieting, where individuals repeatedly lose and regain weight, which is not only frustrating but also detrimental to overall health. Sustainable weight management involves adopting healthy eating habits and a balanced approach that can be maintained for life.

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In conclusion, a too low calorie deficit can be detrimental for several reasons, including muscle loss, metabolic slowdown, nutrient deficiencies, and long-term sustainability issues. Achieving a healthy and sustainable weight and body composition involves more than just calorie restriction; it requires a balanced approach that includes regular physical activity, a well-rounded diet, and a focus on overall well-being. Extreme calorie restriction is rarely the answer to achieving lasting results, and it’s essential to prioritize a healthy and realistic approach to weight loss and body composition goals to ensure both physical and mental health are maintained.

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Autumn Bates, a certified clinical nutritionist with a Master’s in nutrition and human performance, presents recent research findings on intermittent fasting for weight loss and wellness goals.

In her video, Autumn shares three new studies and their key takeaways to optimize fat burning mechanisms and achieve weight loss goals through intermittent fasting.

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The first two studies focus on early time-restricted feeding (ETRF), a concept where individuals consume their meals earlier in the day rather than later. Autumn explains that the trend in the past was to delay the fasting window until the evening, but new research suggests that the timing of breaking the fast is just as significant as the fasting duration itself. In a study involving 90 participants, one-third followed ETRF, another group practiced mid-time restricted feeding (MTRF), and a control group was included.

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The ETRF group showed improved insulin sensitivity, lower fasting blood sugar levels, and greater losses in body fat and overall weight compared to the MTRF group. Additionally, ETRF participants exhibited reduced inflammation and better gut microbial diversity. Another study delved into cortisol levels, a stress hormone linked to belly fat accumulation. The ETRF group displayed improved cortisol balance, with higher levels in the morning and lower levels in the evening, promoting energy and better sleep patterns.

Autumn emphasizes that adjusting the eating window to be as early as feasible within one’s schedule is key, considering factors like social interactions and family commitments. Shifting from a late eating window to an earlier one can have beneficial effects on weight loss and metabolic health.

The third study, conducted in 2023, examined the effects of different weight loss methods among 135 obese individuals over a span of almost two years. The participants followed a standard low-calorie diet, a higher protein diet, or an intermittent fasting regimen known as the 5-2 method. Notably, the high-protein group experienced the most significant reductions in body fat and weight loss, along with improved blood lipid profiles.

Autumn underscores the importance of combining protein-rich meals with intermittent fasting for optimal results. She discourages relying solely on fasting while maintaining a poor diet, emphasizing the significance of consuming meals rich in protein, fat, and fiber to support metabolic health, muscle retention, and overall wellness. By integrating these findings, viewers can better tailor their intermittent fasting approach to achieve their weight loss and wellness objectives. The video is sponsored by Element electrolytes, a product that supports hydration and electrolyte balance during fasting periods.

You can read all three studies here:

• Study 1
• Study 2
• Study 3

If you want, you can watch Bates’ explanation of all three studies and the findings below in the video.

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Why are Healthy Habits Useful?

Healthy habits are useful for several reasons. Here are some of the key benefits:

Improved physical health: Healthy habits such as regular exercise, eating a balanced diet, getting enough sleep, and avoiding harmful substances can help improve physical health. This can lead to a lower risk of chronic diseases, improved energy levels, and overall better physical well-being.

Better mental health: Healthy habits can also improve mental health by reducing stress levels, improving mood, and increasing self-esteem. This can lead to better overall mental well-being and a more positive outlook on life.

Increased productivity: By establishing healthy habits such as good time management, prioritizing tasks, and avoiding distractions, individuals can become more productive and efficient in their work and personal lives.

Improved relationships: Healthy habits such as effective communication, active listening, and empathy can help build stronger and more positive relationships with others.

Source: Nathan Cowley on Pexels

Long-term success: By establishing healthy habits and sticking to them over time, individuals can achieve long-term success in their personal and professional lives. This can lead to a greater sense of satisfaction and fulfillment.

Healthy habits are useful because they can improve both physical and mental health, increase productivity, improve relationships, and lead to long-term success.

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Why is Consistency Important for Losing Weight?

Consistency is important for losing weight because it helps create sustainable healthy habits that lead to long-term weight loss success. Here are some reasons why consistency is crucial for weight loss:

Helps create a calorie deficit: Consistently sticking to a healthy diet and exercise plan helps create a calorie deficit, which is necessary for weight loss. By consistently consuming fewer calories than your body burns, you can lose weight over time.

Builds momentum: Consistent healthy habits build momentum and can help you stay motivated to continue with your weight loss efforts. This can help prevent setbacks or relapses and keep you on track towards your weight loss goals.

Develops discipline: Consistency requires discipline, and developing discipline can help you resist temptations and stay on track with your weight loss efforts. This can help you overcome challenges and maintain healthy habits over the long term.

Provides measurable results: Consistency allows you to track your progress and see measurable results. This can be a source of motivation and help you stay focused on your weight loss goals.

Helps establish new habits: Consistent healthy habits can eventually become ingrained as part of your lifestyle, making weight loss easier to maintain over the long term.

In summary, consistency is important for losing weight because it helps create a calorie deficit, builds momentum, develops discipline, provides measurable results, and helps establish new habits. By consistently sticking to a healthy diet and exercise plan, you can achieve long-term weight loss success.

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Trevor Hash is a movement coach who co-founded Strength Side. He spent years in fitness from personal training to corrective exercise, to hand balancing. Strength Side’s YouTube Channel has over 1 million subscribers where videos are posted about different movement patterns to improve your athleticism, abs exercises and life-changing habits.

Source: Suzy Hazelwood on Pexels

He quit sugar, coffee and alcohol for 30 days to find out what, if anything, would change his body. Check it out.

What Happens to Your Body if You Quit Sugar, Coffee and Alcohol for 30 Days?

When talking about coffee, Hash noticed he was sleeping much better after 30 days without caffeine. He also discovered he had more energy in the afternoon and became less anxious.

Although Hash still ate fruit during the month, he stopped eating non-natural sugar, or added-sugar ingredients. His sugar cravings vanished after just a few days into the experiment.

Source: Hermes Rivera / Unsplash

His results because of his sugar deprivation came to feeling lighter, joints and recovery feeling better. He started to look more athletic and his waistline trimmed down.

With alcohol, he found out that consuming it disturbed his sleep deeply, which leads to worse recovery and feeling terrible the next day.

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To see his full detailed experience of quitting sugar, coffee and alcohol for 30 days, watch the video below.

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Why sugar can be bad for your body?

Source: Lucie Liz on Pexels

Sugar can be harmful to your body for several reasons:

1. Weight Gain: Consuming excess sugar can lead to weight gain because it provides empty calories without essential nutrients. High sugar intake can lead to an imbalance in your calorie intake, leading to increased body fat, especially around the abdomen.
2. Increased Risk of Chronic Diseases: A diet high in added sugars is associated with an increased risk of chronic health conditions such as obesity, type 2 diabetes, heart disease, and certain types of cancer.
3. Blood Sugar Spikes and Crashes: Foods high in sugar cause rapid spikes in blood sugar levels, leading to a burst of energy followed by a sudden crash. This can result in feelings of fatigue, irritability, and cravings for more sugary foods.
4. Insulin Resistance: Frequent consumption of sugary foods can lead to insulin resistance, a condition where your cells become less responsive to insulin, the hormone that regulates blood sugar levels. Insulin resistance is a key factor in the development of type 2 diabetes.
5. Inflammation: A high-sugar diet can promote inflammation in the body, which is associated with various health issues, including arthritis, heart disease, and certain cancers.
6. Increased Risk of Dental Problems: Sugary foods and drinks can contribute to tooth decay and cavities, as harmful bacteria in the mouth feed on sugar and produce acids that damage tooth enamel.
7. Negative Impact on Mental Health: Some studies suggest that high sugar intake may be linked to an increased risk of depression and anxiety.
8. Addictive Nature: Sugar can trigger the brain’s reward system and lead to cravings, making it challenging for some individuals to control their sugar intake.
9. Nutrient Depletion: Foods high in sugar often displace nutrient-dense foods from the diet, leading to potential nutrient deficiencies.

To improve your overall health, it’s essential to reduce your intake of added sugars and focus on a balanced diet rich in whole foods, fruits, vegetables, lean proteins, and healthy fats. Reading food labels can help you identify hidden sources of sugar in processed foods and make more informed choices. Moderation is key when it comes to sugar consumption, and opting for natural sugars found in whole fruits is a healthier alternative.

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What are the negatives of consuming too much caffeine?

Source: Pixabay

While caffeine can provide various benefits, excessive or regular consumption can have negative effects on the body. Some of the negatives of ingesting caffeine include:

1. Insomnia and Sleep Disturbances: Caffeine is a stimulant that can interfere with the body’s ability to fall asleep and stay asleep. Consuming caffeine, especially later in the day, can disrupt your sleep patterns and lead to insomnia or poor-quality sleep.
2. Increased Heart Rate and Blood Pressure: Caffeine can temporarily raise heart rate and blood pressure, which may be concerning for individuals with heart conditions or hypertension. Regular high intake can contribute to long-term cardiovascular issues.
3. Nervousness and Anxiety: Caffeine can cause feelings of nervousness, anxiety, and restlessness, especially in high doses or in individuals sensitive to its effects.
4. Digestive Issues: Some people may experience gastrointestinal discomfort, including acid reflux, stomach upset, or diarrhoea, due to caffeine’s impact on the digestive system.
5. Addiction and Withdrawal: Regular consumption of caffeine can lead to dependence, and sudden cessation can result in withdrawal symptoms such as headaches, fatigue, irritability, and difficulty concentrating.
6. Dehydration: Caffeine has mild diuretic effects, which means it may increase urine output and contribute to dehydration if not consumed with enough fluids.
7. Bone Health: Some studies suggest that high caffeine intake may be associated with a slight decrease in calcium absorption, potentially impacting bone health over the long term.
8. Pregnancy Concerns: Pregnant women are generally advised to limit caffeine intake as it can cross the placenta and affect the developing fetus. High caffeine consumption during pregnancy has been linked to an increased risk of miscarriage and low birth weight.
9. Interference with Medications: Caffeine can interact with certain medications, reducing their effectiveness or exacerbating side effects.
10. Increased Tolerance: Regular consumption of caffeine can lead to tolerance, meaning that over time, you may need to consume more to achieve the same effects, potentially escalating negative side effects.

It’s important to note that individual responses to caffeine can vary widely, and some people may be more sensitive to its effects than others. Moderation is key to minimizing potential negative impacts. If you are concerned about your caffeine consumption or its effects on your health, consider discussing it with a healthcare professional.

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Why is alcohol detrimental to an athlete?

Source: Wil Stewart

Alcohol can be detrimental to an athlete’s performance and overall health for several reasons:

1. Dehydration: Alcohol is a diuretic, which means it increases urine production and can lead to dehydration. Dehydration negatively impacts athletic performance, as it reduces endurance, strength, and cognitive function.
2. Impaired Recovery: Alcohol consumption after exercise can hinder the body’s ability to recover effectively. It interferes with muscle repair and glycogen replenishment, delaying recovery and increasing the risk of muscle soreness and injury.
3. Negative Impact on Sleep: Alcohol disrupts normal sleep patterns, leading to poor-quality sleep and reduced restorative rest. Adequate sleep is crucial for athletic performance, as it plays a vital role in muscle recovery and overall physical and mental well-being.
4. Reduced Performance: Alcohol can impair coordination, balance, reaction times, and judgment, all of which are critical for optimal athletic performance. It can lead to decreased accuracy, slower reaction times, and increased risk of injuries during training and competition.
5. Empty Calories: Alcoholic beverages are calorie-dense but offer little to no nutritional value. Consuming alcohol can displace nutrient-rich foods in an athlete’s diet, potentially leading to nutrient deficiencies and suboptimal performance.
6. Metabolic Impact: Alcohol is metabolized differently than other nutrients, and excessive consumption can disrupt the body’s metabolic processes, potentially leading to weight gain or difficulty managing body composition.
7. Impaired Decision Making: Alcohol can impair judgment and decision-making abilities, leading athletes to make poor choices regarding training, nutrition, and other aspects of their athletic journey.
8. Increased Injury Risk: Under the influence of alcohol, an athlete may be more likely to engage in risky behaviours or disregard safety precautions during training or competition, increasing the risk of injuries.
9. Negative Impact on Immune System: Excessive alcohol consumption weakens the immune system, making athletes more susceptible to illnesses and infections, which can hinder training and competition schedules.
10. Compliance with Anti-Doping Rules: Athletes are subject to anti-doping regulations, and some substances found in alcoholic beverages may lead to inadvertent positive drug tests.

For athletes striving to achieve peak performance and overall well-being, it is essential to minimize or avoid alcohol consumption. Hydration, proper nutrition, adequate sleep, and responsible decision-making are vital elements for optimal athletic performance and recovery.

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But what is the average American diet? The United States of America is a huge place, so the average American diet can mean different things to different people. The Buff Dudes decided to try the foods that you can find in any grocery store within the country.

The Buff Dudes is a YouTube channel with over 2.5 million subscribers. Despite the name of the channel, brothers Hudson and Brandon White are not your stereotypical bro-gym. They deliver clear information with a good background story while poking fun at how buffed they are.

See below how it all went down.

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First, the Buff Dudes went grocery shopping for the average American diet. That means breakfast cereal, pop tarts, energy drinks, frozen pizza and much more.

During this time, they also went to a popular fast food chain to eat regular-size meals there.

During the video you will see below, the Buff Dudes talked about how nutrition is the key part not only if you are trying to lose weight or be healthy, but also if you want to build muscle.

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Source: Caleb Oquendo on Pexels

After microwaveable meals (corn dogs, pizza, wraps.) In conclusion, the average American diet they did was full of sugar, caffeine, and fat.

See their video below to check out the entire experience.

At the end of the video, you can see each of the dudes’ breakfast, lunch, snacks and dinner.

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What Constitutes a Bad Diet?

Although it might seem like a broad and general question, a bad diet is simply one that is not optimised to help you achieve the results you want.

If you want to lose weight, a bad diet is based on eating high-caloric food making it difficult for you to keep a caloric deficit (a must for fat loss). If you want to gain weight, a bad diet would be the opposite and so on.

Either way, your eating pattern is the base on which you will work. A bad diet is like trying to build a house on sand – much more difficult than it has to be.

Source: CrossFit Inc

However, there are a couple of points that would constitute a bad diet regardless of what your goal is. A bad diet is one that is high in unhealthy foods and lacks the necessary nutrients to support optimal health:

• High in processed foods: A diet high in processed foods, such as fast food, sugary drinks, and packaged snacks, is often high in calories, sugar, salt, and unhealthy fats. These foods lack nutrients and can contribute to chronic health problems like obesity, type 2 diabetes, and heart disease.
• Low in fruits and vegetables: Fruits and vegetables are important sources of vitamins, minerals, and fibre. A diet that is low in these foods can lead to nutrient deficiencies and increase the risk of chronic diseases.
• Excessive calorie intake: Consuming more calories than your body needs on a regular basis can lead to weight gain and other health problems, even if you are bulking.
• Too much sugar: Consuming high amounts of added sugars, such as those found in soda, candy, and baked goods, can lead to weight gain, type 2 diabetes, and other health problems.
• Too much unhealthy fat: Diets that are high in saturated and trans fats can increase the risk of heart disease and other chronic health problems.
• Lack of balance: A balanced diet includes a variety of foods that provide all the nutrients your body needs. A diet that lacks balance can lead to nutrient deficiencies and other health problems.

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If you are trying to lose belly fat, there is one global scientific way to approach this that has the best result: dieting.

Before you dive into extreme crash diets, detox juices, cleanses, or fat burners, it’s important to understand that you cannot selectively reduce fat from specific areas of your body through natural means. Targeted fat loss is simply not possible.

However, there is a biological process that can lead to losing belly fat. By losing overall body fat through a combination of diet and exercise, you can eventually see a reduction in belly fat. Different areas of our bodies tend to lose fat at different rates, and the areas that are more resistant to fat loss, such as the abdomen and thighs, are often referred to as stubborn fat areas.

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Source: Cottonbro Studio on Pexels

But dieting can be very difficult for some people as it could be demanding to keep up with what you can and cannot eat, or that is very demanding on a busy schedule. But Max Posternak says there is an easy way to lose belly fat through the one meal a day diet.

Max Posternak is the founder of Gravity Transformation, a website focused on giving tips and training guidance for people looking to improve their fitness and lose weight. His YouTube channel has over 5 million subscribers.

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The one-meal-a-day diet, also known as the 23:1 diet or OMAD, involves fasting for 23 hours and consuming all your daily calories within a one-hour eating window.

One common misconception about the one meal a day for 30 days diet is the belief that it slows down your metabolism. Contrary to this myth, eating less frequently does not lead to a slower metabolism.

What Happens if You Only Eat One Meal a Day for 30 Days?

Source: Lucas Guimarães Bueno on Pexels

When done correctly, the one meal a day diet does not feel like a diet at all. One of the best ways to lose body fat, lower your insulin levels and lower your hunger is by eating only one meal a day.

“If you’re eating one meal a day, you can have much bigger meals without going over your total daily calorie and macro limits. This means you can create negative energy balance and burn fat eating more of the foods that you crave and love.”

See the video below for Posternak’s full explanation on how to lose belly fat with only one meal a day.

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To burn fat, you need to create a calorie deficit by burning more calories than you consume. Here are some strategies that can help you burn fat:

1. Exercise regularly: Cardiovascular exercise, such as running, cycling, or swimming, can help you burn calories and increase your metabolism. Aim for at least 30 minutes of moderate-intensity exercise most days of the week.
2. Add strength training: Building muscle can help you burn more calories at rest, as muscle tissue requires more energy to maintain than fat tissue. Incorporate strength training exercises, such as weight lifting or bodyweight exercises, into your routine.
3. Increase physical activity: Look for ways to increase your overall physical activity throughout the day, such as taking the stairs instead of the elevator, parking farther away from your destination, or taking a walk during your lunch break.
4. Eat a balanced, low-calorie diet: Focus on whole, unprocessed foods like fruits, vegetables, lean proteins, and whole grains. Avoid sugary, high-fat, and processed foods.
5. Drink plenty of water: Staying hydrated can help you feel fuller and prevent overeating.
6. Get enough sleep: Lack of sleep can disrupt hormones that regulate appetite and metabolism, leading to weight gain. Aim for 7-8 hours of sleep per night.

Remember that sustainable fat loss takes time and effort. Focus on making healthy lifestyle changes that you can stick to long-term rather than quick-fix solutions.

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This attempt was made by the buff dudes. The Buff Dudes is a YouTube channel with over 2.5 million subscribers. Despite the name of the channel, brothers Hudson and Brandon White are not your stereotypical bro-gym. They deliver clear information with a good background story while poking fun at how buffed they are.

They both decided to go on the flexible diet for 30 days and see the results to later share with people.

Source: Natalie Hawthorne on Pexels

What is The Flexible Diet (IFFYM)?

The flexible diet, also known as “If It Fits Your Macros” (IIFYM), is an approach to nutrition that focuses on tracking macronutrients (protein, carbohydrates, and fats) to meet specific dietary goals while allowing flexibility in food choices. The core principle of the flexible diet is that as long as you hit your macronutrient targets, you can incorporate a wide variety of foods into your diet, including those typically considered less healthy or “unconventional” for traditional diets.

In the flexible diet, the emphasis is placed on macronutrient composition rather than specific food choices. It recognizes that the body’s response to weight loss, weight gain, or muscle growth is primarily determined by the balance between the macronutrients consumed. Therefore, individuals following the flexible diet calculate and track their macronutrient intake to ensure they meet their specific targets.

To implement the flexible diet, you would typically determine your daily macronutrient goals based on factors such as your body composition goals, activity level, and metabolism. These goals are often expressed as a percentage of total daily calories, with protein, carbohydrates, and fats each assigned a specific target. Once you have established your macronutrient targets, you have the flexibility to choose foods that fit within those targets, allowing for a more individualized and adaptable approach to nutrition.

How to Calculate Your Macros and Calories

Source: Yaroslav Shuraev on Pexels

What exactly is a macro? Macros is short for macronutrients. They include the following three categories:

• Protein (4 calories per gram)
• Fat (9 calories per gram)
• Carbohydrates (4 calories per gram)

These nutrients provide you with most of your energy, so when you count macros you’re counting the grams of proteins, carbs or fat that you’re consuming.

There technically is a 4th macronutrient, alcohol, but we’ll skip over that as alcohol has no nutritional value. However, if you drink alcohol, you should know that 1 gram of alcohol has 7 calories and they do count. They just won’t build muscle.

What Happens to Your Body if You Try the Flexible Diet (IIFYM) for 30 Days?

There are pros and cons of the flexible diet. The biggest pro is that you can eat pretty much anything you want, as long as it fits your macros.

And that perhaps is also the negative side of this diet. As Hudson said, he could start slipping into simply scanning bar codes and seeing the macro target without eating too many leafy greens and not ingesting enough minerals or vitamins. “It’s one thing you got to look out for. Just because you’re hitting it, you also want to try to keep those whole healthy foods a staple of your diet.”

In conclusion, Hudson is a fan of the flexible diet because it isn’t restricted and he has done it in the past consistently and saw amazing results in his physique. According to him, it works for vegetarians, and paleo diet, if you are trying to lean down or gain muscle mass. It fits all.

Brandon also enjoyed the flexible diet once you look past it as an excuse to eat junk food like doughnuts or cookies. “It keeps you accountable, helps you stay on track, and it really shows what works and what doesn’t and you’re able to adjust accordingly to make sure you’re getting the most out of your foods.”

See the video for their full journey.

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Keeping track of your macros, or macronutrients (protein, carbohydrates, and fats), can be important and beneficial for several reasons:

1. Goal-specific nutrition: Tracking macros allows you to tailor your nutrition to align with specific goals such as weight loss, muscle gain, or performance enhancement. By monitoring and adjusting your macronutrient intake, you can optimize your body composition and support your desired outcomes.
2. Precision and control: Tracking macros provides a level of precision and control over your nutrient intake. It enables you to have a more accurate understanding of the amounts and ratios of macronutrients you consume, which can be especially helpful for individuals with specific dietary needs or those engaged in competitive sports or bodybuilding.
3. Individualization: Every person has unique nutritional requirements based on factors such as age, sex, activity level, and metabolism. Tracking macros allows you to customize your diet to meet your individual needs. It provides flexibility in choosing foods that you enjoy while ensuring you meet your nutrient targets.
4. Awareness and education: Monitoring macros increases your awareness of the nutritional content of different foods. It helps you develop a better understanding of the macronutrient composition of various food choices and how they impact your body. This awareness can promote better food choices and contribute to a more balanced and nutritious diet.
5. Accountability and adherence: Tracking macros can help you stay accountable to your dietary goals. It provides a tangible way to measure and monitor your progress, making it easier to stay on track and make adjustments as needed. It can also enhance your adherence to a specific nutrition plan, as you have a clear picture of whether you’re meeting your targets or need to make adjustments.
6. Performance optimization: For athletes and individuals involved in sports or fitness activities, tracking macros can help optimize performance. It ensures an adequate intake of protein for muscle repair and growth, carbohydrates for energy, and fats for hormone production and overall health. By fine-tuning macronutrient ratios, athletes can support their training, recovery, and overall athletic performance.

While tracking macros can be beneficial, it’s important to approach it with a balanced perspective. It’s not necessary for everyone, and some individuals may find it too restrictive or stressful. It’s crucial to prioritize overall nutrient quality, listen to your body’s hunger and satiety cues, and consider individual preferences and lifestyle factors when determining the best approach to nutrition. Consulting with a registered dietitian or nutrition professional can provide personalized guidance and support in implementing a suitable dietary strategy.

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Who is this guy we are talking about? Brandon White. He is one of the halves of the famous YouTube channel Buff Dudes. Together with his brother Hudson, they usually poke fun at how strong they are while delivering intelligent and concise information on how to get fitter and stronger.

But, as you can imagine, the video he uploaded talking about eating nothing but fast food for an entire week and still trying to get lean is more fun and less about what people should be doing.

Everyone knows by now that eating fast food is not good for your body, no matter what your goals in life are. Even if you are trying to gain weight, eating fast food will make you fat, instead of gaining weight, which is very different.

Eating only fast food can have serious detrimental effects on one’s body. Fast food notoriously has poor nutritional value (high in unhealthy fats and added sugar), put you at risk of suffering chronic diseases (type 2 diabetes, heart diseases, and even cancer), can decrease your gut microbiome (poor in fibre), and create an unhealthy eating habit as fast food can make you binge eat and get addicted to more high-palatable food that is poor in micronutrients.

I tried Getting Lean by Eating Only Fast Food, Here’s What Happened

As the title above suggests, this is Brandon’s first-hand account of what happened to him while eating only fast food for a full week.

He ate nothing but fast food for breakfast, lunch and dinner for 7 days straight. His days were divided like this:

1. McDonald’s
2. Taco Bell
3. Chick Fill A
4. Burger King
5. Subway
6. Kentucky Fried Chicken
7. Dominos

Brandon tried to get in better shape while eating all this, tried to keep his macros correct and even figured out if eating fast food is cheaper than whole healthy food.

How to Calculate Your Macros and Calories

He started weighing 217.4 pounds (98.6 kilos) and he gained only 1 pound at the end of one week (a bit less than half a kilo) even though he was practically eating less calories than he normally would. Brandon attributes that to the sodium intake and possible water retention.

Surprisingly, Brandon looks a little bit leaner at the end of one week. Taco Bell was the food chain that was less friendly to his digestion and Burger King turned out to be the cheapest.

Source: Sander Dalhuisen on Unsplash

“As in getting in better shape, I believe it is possible but only if you stick with certain fast food places or options and track everything you eat, so it’s very limited and could get very pricey.”

Check out his full description of each day and how he felt in the video below.

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What Constitutes a Bad Diet?

Although it might seem like a broad and general question, a bad diet is simply one that is not optimised to help you achieve the results you want.

If you want to lose weight, a bad diet is based on eating high-caloric food making it difficult for you to keep a caloric deficit (a must for fat loss). If you want to gain weight, a bad diet would be the opposite and so on.

Either way, your eating pattern is the base on which you will work. A bad diet is like trying to build a house on sand – much more difficult than it has to be.

Source: CrossFit Inc

However, there are a couple of points that would constitute a bad diet regardless of what your goal is. A bad diet is one that is high in unhealthy foods and lacks the necessary nutrients to support optimal health:

• High in processed foods: A diet high in processed foods, such as fast food, sugary drinks, and packaged snacks, is often high in calories, sugar, salt, and unhealthy fats. These foods lack nutrients and can contribute to chronic health problems like obesity, type 2 diabetes, and heart disease.
• Low in fruits and vegetables: Fruits and vegetables are important sources of vitamins, minerals, and fibre. A diet that is low in these foods can lead to nutrient deficiencies and increase the risk of chronic diseases.
• Excessive calorie intake: Consuming more calories than your body needs on a regular basis can lead to weight gain and other health problems, even if you are bulking.
• Too much sugar: Consuming high amounts of added sugars, such as those found in soda, candy, and baked goods, can lead to weight gain, type 2 diabetes, and other health problems.
• Too much unhealthy fat: Diets that are high in saturated and trans fats can increase the risk of heart disease and other chronic health problems.
• Lack of balance: A balanced diet includes a variety of foods that provide all the nutrients your body needs. A diet that lacks balance can lead to nutrient deficiencies and other health problems.

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Eating fast food can lead to various problems and negative effects on health. Here are some common issues associated with consuming fast food:

1. Poor Nutritional Value: Fast food is often high in unhealthy fats, added sugars, sodium, and low in essential nutrients like vitamins, minerals, and fibre. Regularly consuming such food can result in a poor overall diet lacking the necessary nutrients for optimal health.
2. Weight Gain and Obesity: Fast food is typically calorie-dense and can contribute to weight gain and obesity when consumed in excess. These foods are often high in refined carbohydrates and unhealthy fats, which can lead to increased calorie intake and a higher risk of obesity-related health conditions.
3. Increased Risk of Chronic Diseases: Regularly consuming fast food has been linked to an increased risk of developing chronic diseases such as type 2 diabetes, heart disease, high blood pressure, and certain types of cancer. The excessive amounts of unhealthy fats, sodium, and added sugars in fast food can contribute to the development of these conditions.
4. Poor Heart Health: Fast food consumption is associated with elevated levels of bad cholesterol (LDL cholesterol) and triglycerides, leading to an increased risk of heart disease and cardiovascular problems. The high sodium content in fast food can also contribute to high blood pressure, another risk factor for heart disease.
5. Digestive Issues: Fast food is often low in fibre, which is important for maintaining a healthy digestive system. This can lead to digestive issues such as constipation, bloating, and discomfort.
6. Negative Impact on Mental Health: Research suggests that a diet high in fast food and processed foods may be associated with an increased risk of depression and other mental health disorders. Conversely, a diet rich in whole foods, including fruits, vegetables, and lean proteins, is linked to better mental well-being.
7. Food Additives and Preservatives: Fast food often contains various additives, preservatives, and artificial ingredients to enhance flavour, texture, and shelf life. These additives may have negative health effects for some individuals, including allergic reactions and sensitivities.
8. Unhealthy Eating Habits: Regularly consuming fast food can contribute to the development of unhealthy eating habits, such as relying on convenience foods and neglecting nutritious meals. These habits can further perpetuate a cycle of poor dietary choices and negatively impact overall health and well-being.

It’s important to note that occasional consumption of fast food in moderation may not have severe consequences. However, making healthier food choices and focusing on a balanced diet consisting of whole, unprocessed foods is generally recommended for maintaining good health and preventing long-term health problems.

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Nutrition forms the foundation for achieving various fitness goals and should be prioritized regardless of your objectives. It is crucial to provide your body with the right fuel in the form of high-quality food. When aiming to lose fat, it’s important to ensure that you’re not consuming an excess of calories over an extended period, as this can hinder your progress in achieving visible changes in your body composition.

By adopting a balanced and mindful approach to your diet, you can support your weight loss goals. This involves being aware of your calorie intake, making wise food choices, and focusing on nutrient-dense options. Creating a calorie deficit by consuming fewer calories than your body needs can help promote fat loss. Additionally, incorporating nutrient-rich foods such as fruits, vegetables, lean proteins, and whole grains can provide essential nutrients while keeping you satisfied and energized throughout the day.

7 Things Nobody Tells You About Getting Shredded

Sustainable changes in body composition require a holistic approach that includes both nutrition and exercise. So the smartest diet to get lean and fast would be extremely helpful, would it not? That is exactly what Dr Mike Diamonds shared recently.

Dr. Mike Diamonds is a retired medical doctor who is now an online fitness coach and a YouTuber. He has close to a million subscribers on his channel and he usually uses his own body transformation as an example of how to help people become their better selves. He is also the creator of the website Sculpt by Science.

Check out Diamonds’ smartest diet to get lean fast below.

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Although calories in and calories out play an important role in losing weight, Diamonds believes that if you are stuck in your fat loss journey, this might be the missing piece of the puzzle that will help you fix your gut microbiome.

The smartest diet to get lean fast isn’t the one that is low in calories, Diamonds says, it’s the quality of food that really matters that feeds your gut the right food and is sustainable. In a nutshell, these are the foods you should be incorporating to do the smartest diet to get lean fast.

1. Coffee
2. Oats
3. Greek yoghurt
4. Extra virgin olive oil
5. Sparkling water
6. Chicken
7. Salmon
8. Berries
9. Eggs  
10. Red wine

“Adding these 10 foods or a combination of these 10 foods paired with a caloric deficit may be the missing key for you to finally get lean.”

See all the information, at a deeper level, in the video below explained by Dr Mike Diamonds himself.

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Maintaining a healthy body fat percentage can have several benefits for your overall health and well-being. Here are some potential benefits of having a low body fat percentage:

1. Reduced risk of chronic diseases: Research suggests that having a low body fat percentage may help reduce the risk of chronic diseases such as heart disease, diabetes, and certain types of cancer.
2. Improved cardiovascular health: Lower body fat can be associated with improved cardiovascular health, including lower blood pressure and cholesterol levels.
3. Improved physical performance: Having a lower body fat percentage can improve athletic performance by increasing strength, speed, and endurance.
4. Reduced strain on joints: Carrying excess body fat can put additional strain on joints, leading to joint pain and increased risk of injury. Maintaining a lower body fat percentage can reduce this strain and protect joint health.
5. Improved self-esteem and body image: For some individuals, maintaining a low body fat percentage can improve self-esteem and body image, leading to better mental health and well-being.

It’s important to note that there can be negative consequences to having a body fat percentage that is too low, such as hormonal imbalances, decreased immune function, and decreased bone density. It’s important to aim for a healthy body fat percentage rather than trying to achieve an extremely low percentage. Consult with a healthcare professional to determine what a healthy body fat percentage is for you.

Source: James Barr on Unsplash

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To burn fat, you need to create a calorie deficit by burning more calories than you consume. Here are some strategies that can help you burn fat:

1. Exercise regularly: Cardiovascular exercise, such as running, cycling, or swimming, can help you burn calories and increase your metabolism. Aim for at least 30 minutes of moderate-intensity exercise most days of the week.
2. Add strength training: Building muscle can help you burn more calories at rest, as muscle tissue requires more energy to maintain than fat tissue. Incorporate strength training exercises, such as weight lifting or bodyweight exercises, into your routine.
3. Increase physical activity: Look for ways to increase your overall physical activity throughout the day, such as taking the stairs instead of the elevator, parking farther away from your destination, or taking a walk during your lunch break.
4. Eat a balanced, low-calorie diet: Focus on whole, unprocessed foods like fruits, vegetables, lean proteins, and whole grains. Avoid sugary, high-fat, and processed foods.
5. Drink plenty of water: Staying hydrated can help you feel fuller and prevent overeating.
6. Get enough sleep: Lack of sleep can disrupt hormones that regulate appetite and metabolism, leading to weight gain. Aim for 7-8 hours of sleep per night.

Remember that sustainable fat loss takes time and effort. Focus on making healthy lifestyle changes that you can stick to long-term rather than quick-fix solutions.

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The vast majority of people enjoy watching a video of a body transformation. Who doesn’t like to see someone going from overweight to slim? Or from skinny to the bones to very strong? Some might even say they are jealous and would like to be the person who managed to get a body transformation themselves.

This is when people start researching about how to get shredded. Recently BOXROX has shared an ultimate guide on how to get shredded. In that article, we went through all the steps necessary to keep lowering your body fat, all the way to single digits (if that is what you want).

Related: 7 Things Nobody Tells You About Getting Shredded

However, what we didn’t include in that article was the mistakes that most people make when trying to get shredded. Luckily, we have Dr Mike Israetel to explain that for us.

Dr Mike Israetel, PhD in Sport Physiology and co-founder of Renaissance Periodization, is a well-respected professor in the bodybuilding community. He doesn’t only talk about workouts and fitness tips, he often dives deep into health and nutrition.

He recently shared a video explaining 8 mistakes everyone does trying to get shredded. Be smart, check this out, and avoid them at all costs to have a smoother and healthier journey with your body transformation goal.

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8 Mistakes Everyone Does Trying to Get Shredded

Let’s get down to it straight away, shall we? These are the 8 mistakes everyone does trying to get shredded according to Dr Mike Israetel.

1. Massive caloric deficit upfront
2. No weight or duration goal
3. “Free meals” or “cheat meals/days” in most cases
4. Cutting off carbs straight away
5. Not enough protein intake and/or weight training
6. Over or under-hyping meal frequency
7. Cutting out caffeine, gum, diet soda
8. No interest in maintenance strategies

To fully understand each and one of these mistakes everyone does trying to get shredded, listen to Israetel himself in the video below.

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Maintaining a healthy body fat percentage can have several benefits for your overall health and well-being. Here are some potential benefits of having a low body fat percentage:

1. Reduced risk of chronic diseases: Research suggests that having a low body fat percentage may help reduce the risk of chronic diseases such as heart disease, diabetes, and certain types of cancer.
2. Improved cardiovascular health: Lower body fat can be associated with improved cardiovascular health, including lower blood pressure and cholesterol levels.
3. Improved physical performance: Having a lower body fat percentage can improve athletic performance by increasing strength, speed, and endurance.
4. Reduced strain on joints: Carrying excess body fat can put additional strain on joints, leading to joint pain and increased risk of injury. Maintaining a lower body fat percentage can reduce this strain and protect joint health.
5. Improved self-esteem and body image: For some individuals, maintaining a low body fat percentage can improve self-esteem and body image, leading to better mental health and well-being.

Source: dusan jovic on Unsplash

It’s important to note that there can be negative consequences to having a body fat percentage that is too low, such as hormonal imbalances, decreased immune function, and decreased bone density. It’s important to aim for a healthy body fat percentage rather than trying to achieve an extremely low percentage. Consult with a healthcare professional to determine what a healthy body fat percentage is for you.

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 Nutrition plays a critical role in achieving and maintaining fitness. Here are some of the reasons why:

1. Fuel for the body: Proper nutrition provides the fuel your body needs to power through workouts and other physical activities.
2. Muscle growth and repair: Adequate protein intake is essential for building and repairing muscle tissue. Consuming the right types and amounts of protein can help promote muscle growth and aid in recovery after workouts.
3. Energy balance: Maintaining a healthy balance of macronutrients (carbohydrates, protein, and fat) is crucial for maintaining a healthy weight and supporting physical activity.
4. Nutrient absorption: Consuming a variety of nutrient-dense foods can help ensure that your body is able to absorb and utilize the vitamins and minerals it needs to function properly.
5. Overall health: A well-rounded diet that includes a variety of whole foods can help prevent chronic diseases and support overall health, which is essential for optimal fitness.

In summary, proper nutrition is essential for achieving and maintaining fitness goals, as it provides the fuel, nutrients, and energy needed to support physical activity and overall health.

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What Happens to Your Body If You Only Eat One Meal a Day for 30 Days?

Have you ever heard of the warrior diet? It is a form of intermittent fasting that is gaining a lot of momentum for its promises of weight loss and better bodily functions. But is the hype real or not? I sat out to find out for myself and did the diet for 30 days straight without deviation (or just a little bit, as you will read further below).

But if you don’t know the warrior diet, fear not, as it is possible to explain in just a few lines. The warrior diet was created by Ori Hofmekler, a former member of the Israeli Special Forces. In 2001, he published a book titled The Warrior Diet – Switch On Your Biological Powerhouse – For Explosive Strength, High Energy and a Leaner, Harder Body.

In short, the warrior diet is a type of intermittent fasting that goes beyond the traditional 16:8 (16 hours of fasting and 8 hours of an eating window). The warrior diet is basically a 20:4 intermittent fasting in which you fast for 20 hours and can eat during a 4-hour period every day.

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BOXROX has previously written about the differences between prolonged fasting and intermittent fasting. And now, there is a little bit more light on the debate of whether one is better than the other, as Thomas DeLauer explains.

Thomas DeLauer is a celebrity trainer and health author. His YouTube Channel has 3 million subscribers and he has been on the cover of numerous international magazines.

Check out below the findings of the research and what you should keep in mind when fasting for fat loss.

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DeLauer says that the ultimate for fat loss is maintaining your metabolism high. “It should be priority number one.” Other subcategories of that priority would include maintaining muscle, adequate protein intake and other fitness goals you might have.

“We want to avoid anything that dramatically slows down our metabolism,” Delauer says.

With that in mind, he talks about a few studies conducted over the years, and one fairly recently, that analysed different types of fasting: 12 hours, 36 hours, and 72 hours fasting periods. The studies he mentions can be found here, here, here, and here.

One paper found out that restricting your feeding window to 36 hours actually increased the basal metabolic rate (the rate of energy expenditure) of a person. On the other hand, 12 hour fasting period lower the BMR a little, while the 72 hour fasting period saw practically no change in the metabolic rate compared to the 36 hours.

Cross-referencing with other studies that looked more into continuous caloric restriction, it was found that restricting calories too often for too long can slow down the metabolism, which is the opposite of what you want if you are looking to lose body fat.

On the other hand, more infrequent, longer fasts will actually increase metabolism, so the thing is about finding the sweet spot of fasting long and frequent enough for fat loss to occur without slowing down metabolism.

What this all means is that, if you are fasting daily and putting yourself in a caloric restriction phase, it takes about 2 to 3 weeks for your metabolism to slow down.

However, if you use fasting to shock your body, you can increase your metabolism. “If you were to fast maybe two days per week, like a 24-hour fast or a 36-hour fast, you can actually increase metabolic rate,” DeLauer says, explaining that it is not a chronic caloric restriction.

The idea is not that you do 24 hours fast or 36 hours fast all weekly to lose weight, but if you are doing daily some kind of intermittent fasting such as the 16:8, you have about 2 weeks before you need to take a break from your fasting or reduce the fasting days.

Check out DeLauer’s video below for more detailed information on the subject.

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There are a few fasting tactics a person can approach. The most common are:

• 16/8 – fast for 16 hours, eating window for 8 hours every day.
• Warrior diet – fast for 20 hours, eating window for 4 hours every day.
• OMAD – one meal per day only.
• Alternate day fasting – fast for 24 hours, eating window for the following 24 hours, repeat.
• 5:2 diet – fast for 2 days, eating window for the following 5 days. The 2-day fast window does not have to be consecutive back-to-back.

Some of the benefits of intermittent fasting include:

• Weight loss: Intermittent fasting can help individuals lose weight by reducing the number of calories they consume. By limiting the hours during which you can eat, you naturally consume fewer calories.
• Improved insulin sensitivity: IF can help improve insulin sensitivity, which is important for maintaining healthy blood sugar levels.
• Reduced inflammation: Studies suggest that IF may help reduce inflammation in the body, which is linked to a number of chronic health conditions.
• Improved heart health: Some studies have found that IF may help reduce the risk of heart disease by lowering blood pressure, improving cholesterol levels, and reducing oxidative stress.
• Increased longevity: Some animal studies suggest that intermittent fasting may help increase lifespan, although more research is needed in humans to confirm this.

Source: Lucas Guimarães Bueno on Pexels

What Happens To Your Body If You Eat Only One Meal a Day for 30 Days?

To burn fat, you need to create a calorie deficit by burning more calories than you consume. Here are some strategies that can help you burn fat:

1. Exercise regularly: Cardiovascular exercise, such as running, cycling, or swimming, can help you burn calories and increase your metabolism. Aim for at least 30 minutes of moderate-intensity exercise most days of the week.
2. Add strength training: Building muscle can help you burn more calories at rest, as muscle tissue requires more energy to maintain than fat tissue. Incorporate strength training exercises, such as weight lifting or bodyweight exercises, into your routine.
3. Increase physical activity: Look for ways to increase your overall physical activity throughout the day, such as taking the stairs instead of the elevator, parking farther away from your destination, or taking a walk during your lunch break.
4. Eat a balanced, low-calorie diet: Focus on whole, unprocessed foods like fruits, vegetables, lean proteins, and whole grains. Avoid sugary, high-fat, and processed foods.
5. Drink plenty of water: Staying hydrated can help you feel fuller and prevent overeating.
6. Get enough sleep: Lack of sleep can disrupt hormones that regulate appetite and metabolism, leading to weight gain. Aim for 7-8 hours of sleep per night.

Remember that sustainable fat loss takes time and effort. Focus on making healthy lifestyle changes that you can stick to long-term rather than quick-fix solutions.

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BOXROX has already covered what happens to your body if you fast for 24 hours. That length of not eating might sound like a real challenge for most people. Now imagine doubling it down.

That’s right, 48 hours without eating. What would happen to your body if you do that? Luckily, we have Thomas DeLauer to give us a little hint before some of us actually try to do it.

Thomas DeLauer is a celebrity trainer and health author. His YouTube Channel has 3 million subscribers and he has been on the cover of numerous international magazines.

Check out what he had to say on the matter.

Source: Caju Gomes on Unsplash

5 Benefits of Fasting For 48 Hours

To be fair, before we jump into what happens to your body if you fast for 48 hours, it is important to note that this is not recommended for most people. Talk to a doctor before attempting it, and listen to your body. If you feel discomfort and that something might be wrong, perhaps you should stop.

And we also can imagine the negatives of going through 48 hours of not eating. Yes, you will feel hungry and that can have an effect on your mood. But Thomas DeLauer decided to share a video focusing on the 5 benefits of this prolonged fasting.

1. Surplus of Ketones You Get During a Prolonged Fast

When you pass 16 hours of fasting, your body will produce ketones. Ketones are chemicals produced by the liver when the body is in a state of ketosis. Ketosis is a metabolic state where the body burns fat for energy instead of glucose (sugar) from carbohydrates. Ketones are an alternative energy source for the brain and body, particularly during periods of low carbohydrate intake.

There are several benefits associated with ketones and ketosis:

1. Weight loss: Ketosis can lead to weight loss, particularly in individuals who are overweight or obese. This is because the body is burning stored fat for energy instead of relying on carbohydrates.
2. Improved insulin sensitivity: Ketosis can improve insulin sensitivity, which is important for individuals with diabetes or metabolic syndrome.
3. Increased energy levels: Many individuals report increased energy levels and mental clarity when in a state of ketosis.
4. Reduced inflammation: Ketosis may have anti-inflammatory effects, which can help reduce the risk of chronic diseases.
5. Neuroprotective effects: Some studies suggest that ketosis may have neuroprotective effects, meaning it may help protect the brain from certain types of damage.
6. Potential anti-cancer effects: Some preliminary research suggests that a ketogenic diet may have anti-cancer effects, although more research is needed in this area.

Source: Cottonbro Studio on Pexels

2. BDNF and Brain Function

BDNF stands for brain–derived neurotrophic factor. “What it does is it helps strengthen neural connections, it helps grow new neurons. It’s commonly referred to as brain fertiliser.”

According to DeLauer, fasting is the best way to boost BDNF and you only start getting the effects of BNDF until you have been fasting for over 24 hours, or even closer to 36 hours.

3. Fat Loss

And here it is. Perhaps the biggest reason why people think about doing intermittent fasting. “Fat loss during a 48-hour fasting is supreme,” DeLauer says. If you do longer than that, DeLauer believes your body begins to lose muscle mass and atrophy.

And this is why 48-hour fasting is the “perfect length,” in his opinion. “Ketones get super elevated, enough to protect muscle breakdown, but they’re also in that sweet spot where we are allowing the body to utilise stored fat fuel much easier.”

A couple of things DeLauer says you should maintain during the 48-hour fasting window:

• Exercise as usual
• Consume black coffee and green tea
• Keep your minerals in (drink salt water)

4. Gut Biome

According to a study published, people who did alternate day fasting were able to get rid of bad bacteria in their system quicker than other people. That is because of the increase in the immunoglobulin A.

Having that higher concentration of immunoglobulin A in the body allows the body to fight bad bacteria in the gut and allows the good bacteria to flourish.

5. Autophagy

Autophagy is a natural process in which the body’s cells break down and recycle damaged or dysfunctional components within the cell. The word “autophagy” comes from the Greek words “auto” meaning “self” and “phagy” meaning “to eat”.

During autophagy, the body’s cells remove and digest old or damaged proteins, cell membranes, and organelles (the structures within the cell that perform specific functions). This process helps the body to clean up and recycle cellular waste, and it also helps to maintain cellular homeostasis (balance) by removing harmful substances and repairing cellular damage.

Autophagy has been linked to several health benefits, including:

1. Improved cellular health: By removing damaged or dysfunctional components within the cell, autophagy helps to maintain healthy cellular function.
2. Reduced inflammation: Autophagy may help to reduce inflammation in the body, which is linked to a number of chronic health conditions.
3. Improved immune function: Autophagy plays an important role in the body’s immune system by helping to remove harmful substances and protect against infections.
4. Anti-ageing effects: Some research suggests that autophagy may help to slow down the ageing process by removing cellular damage and promoting cellular regeneration.
5. Potential cancer prevention: Autophagy may help to prevent the development of cancer by removing damaged or abnormal cells before they can become cancerous.

To fully know what happens to your body if you fast for 48 hours and the 5 benefits mentioned above, click on the video that follows for Thomas DeLauer to explain it.

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There are several popular methods of intermittent fasting, including:

1. 16/8 method: This involves restricting eating to an 8-hour window during the day and fasting for the remaining 16 hours.
2. 5:2 diet: This involves eating normally for 5 days of the week and consuming only 500-600 calories on 2 non-consecutive days.
3. Eat-Stop-Eat: This involves fasting for a full 24 hours once or twice a week.
4. Alternate-day fasting: This involves alternating between a day of normal eating and a day of consuming only 500-600 calories.
5. Warrior Diet: This involves eating one large meal at night and fasting during the day.
6. Spontaneous meal skipping: This involves skipping meals occasionally when it’s convenient or when you’re not particularly hungry.

It’s important to find an intermittent fasting method that works for you and your lifestyle. It’s also important to make sure you’re still getting all the necessary nutrients and calories your body needs during the times when you are eating. If you’re unsure about which method to try, it’s always a good idea to speak with a healthcare professional.

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How Are Intermittent Fasting And Prolonged Fasting Different? 

Both intermittent and prolonged fasting encompass going without eating for a certain period. While intermittent fasting means interval eating, i.e., you eat in an eight-hour window and fast the other 16 hours, prolonged fasting means not eating for at least 36 hours. With time, the goal of intermittent fasting is to narrow down the eight-hour window to four hours. 

The longest recorded extended fast lasted for 382 days. It was medically supervised and more of an experiment to see what would happen. This person was at no life-threatening risk, and he lost 276 pounds (120 kilos).

It is also said that fasting helps the body heal and repair itself by allowing it to use its own cells as fuel. These are not new concepts to humanity. Even cavemen fasted because food was scarce back then.

Intermittent fasting is the lower-risk option, and its effects are mostly related to losing weight and generally improved digestion, reduced bloating, and better bowel movement. On the other hand, expanded fasting brings certain risks, such as dehydration, no energy, brain fog, and other health-related problems specific to the person’s health condition. 

In my 72 hours of fasting, I drank a lot of water, flavoured sparkling water, and green tea. It really wasn’t that bad. Still, it’s always recommended that you speak to a doctor before doing it. 

Extended fasting also brings the benefit of autophagy. It is a state in which the body starts using itself as a fuel, feeding off the so-called “junk cells” or cells you don’t need. Such junk cells can be anything from excess fat cells to cells of a particular disease.

Autophagy is considered to have a potent beneficial effect on diseases such as Crohn’s, Parkinson’s, diabetes, heart disease, liver disease, kidney disease, etc. It has even been connected to cancer treatment, though additional research is needed to confirm this. 

Anyway, autophagy kicks in somewhere between 24 and 48 hours of prolonged fasting. It is the third of the five stages of fasting. The first stage is ketosis, which occurs after 12 hours of fasting, and here’s where you burn fat cells. You can reach this stage in intermittent fasting too.

The second stage is insulin reduction, usually occurring after 16 hours of fasting. This is where your insulin sensitivity increases, allowing your cells to use it better. This 16-hour fasting interval is recommended for people with insulin resistance and type 2 diabetes. 

The rest of the stages come in prolonged fasting only. The third stage is autophagy. The fourth stage is the growth hormone stage. It usually kicks in after 48 hours of fasting, and it benefits your muscles and bones. 

The last stage is immune cell rejuvenation or “the fountain of youth.” There are studies stating that to start producing new white blood cells to restart your immune system, you need to fast for 30 days. However, this cell rejuvenation has also been shown to occur between 48 and 72 hours of fasting. 

Still, there is no sufficient research to clearly state the period in which the last stage takes place, but no research denies its existence. 

Source: Robert Born

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After my 72-hour fast, I must say, I felt refreshed overall. My mind was sharper, my body felt lighter, and my energy levels were pretty high. After you finish your fast, start with light food, such as salads and chicken breast, and stay away from bread, sweets, and fatty foods for two-three days.

Now, let’s discuss intermittent fasting. As I said, with intermittent fasting, you reach the first two stages, i.e., ketosis and insulin sensitivity. This makes intermittent fasting great for losing weight.

So, while prolonged fasting brings more health benefits, intermittent fasting is not to be underestimated either. Also, it is easier to fast intermittently, it is low-risk, and it is easier to fit into your daily routine. 

If you plan on doing both or either, consult with a doctor first and make sure your body can do it. Also, whether you fast intermittently or prolonged, you won’t get the expected results if you don’t make any dietary changes to your daily nutrition. 

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Intermittent Fasting Pros

Take a glimpse at the intermittent fasting pros:

• Weight loss
• Increased insulin sensitivity 
• Feeling lighter 
• Improved bowel movement
• Feeling refreshed 
• More energy in the long run

Note that adjusting takes some time. 

Intermittent Fasting Cons

Below are some of the most common side effects of intermittent fasting:

• Feeling hungry
• Feeling irritated 
• Feeling tired until you adjust
• Headaches 
• Brain fog 
• Insomnia 
• Nausea until you adjust

You may not experience all of the cons, and the ones you experience will likely subdue with time. 

Prolonged Fasting Pros

Take a look at the prolonged fasting pros: 

• Lower cholesterol and blood pressure
• Lower cancer risk
• Lower risk of cardiovascular disease 
• Increased insulin sensitivity 
• Weight loss
• Slower ageing 
• System reset

Prolonged Fasting Cons

Please see the prolonged fasting cons below: 

• Generally riskier than intermittent fasting, so talk to a doctor before doing it
• Severe hunger 
• Risk of dehydration 
• Risk of constipation after you are done fasting
• Headaches
• Insomnia 
• Irritability 
• Brain fog 
• Nausea 

During your prolonged fasting, make sure you hydrate and take vitamins such as vitamin C and magnesium. Drink green tea and mineral water to boost your energy levels and suppress hunger. 

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Instead Conclusion: How Will Your Workout Routine Influence Your Eating Habits?

You have probably noticed that working out impacts how you eat. But do you know why? It is absurd that the more people eat, the hungrier they are, but that actually makes perfect sense. 

A sedentary lifestyle is often accompanied by a lot of food and a tough time controlling hunger. This happens because you dull up your brain by creating more “white noise” inside your head. This white noise is basically how clear your head is, and the less white noise, the better.

So, when you sit all day, you find yourself reaching for snacks. This is because you don’t scan your body about what you need and do things mechanically, which is why getting stuck in that routine is so easy.

With each muscle contraction, your body receives a signal from outside, bringing it back to the present moment and reducing this white noise. So, a regular workout routine makes you better aware of what and when you need to eat. 

Working out activates the hypothalamus which clears the white noise. You become more aware of what you need at a given moment and scan your body to see if you really need to eat. This way, you end up eating only as much as you need to be functional. 

One of the best pieces of advice I read was to fuel my workout before training and maximize my recovery with a well-balanced meal. It helped me to focus on what my body needs instead of focusing on what my mind thinks it needs.

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Intermittent fasting can be described as a diet, as it technically dictates your eating pattern. In intermittent fasting, individuals alternate between periods of eating and periods of fasting. There are various methods of fasting:

1. 16/8 method: This involves restricting eating to an 8-hour window during the day and fasting for the remaining 16 hours.
2. 5:2 diet: This involves eating normally for 5 days of the week and consuming only 500-600 calories on 2 non-consecutive days.
3. Eat-Stop-Eat: This involves fasting for a full 24 hours once or twice a week.
4. Alternate-day fasting: This involves alternating between a day of normal eating and a day of consuming only 500-600 calories.
5. Warrior Diet: The fasting period is increased to 20 hours daily and you are allowed to eat for the other 4 consecutive hours.
6. Spontaneous meal skipping: This involves skipping meals occasionally when it’s convenient or when you’re not particularly hungry.

Of course, because there are different ways of fasting, there are also different benefits to fasting. However, the most common reason people do intermittent fasting is to lose weight – this happens because a number of reasons, but mainly because you end up naturally consuming less calories if you have a predetermined time you can eat.

In a video you are about to see, Matt D‘Avella decided to go with the most common intermittent fasting: the 16/8 method, in which he could eat for 8 hours during the day. For most people, that usually means skipping breakfast, as you are already fasting while asleep and it simply becomes easier.

Matt D’Avella is a filmmaker, YouTuber, and podcaster known for his work on minimalism, productivity, and personal growth. He gained popularity through his YouTube channel, where he shares videos on topics such as minimalism, mindfulness, and intentional living. His videos often feature interviews with experts and individuals who share their personal experiences and insights on these topics.

Check out what happens to your body when you try intermittent fasting for 30 days using him as an example.

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If you haven’t done any type of intermittent fasting, or restricting when you can eat, then the experience from Matt D’Avella might be exactly what you are looking for. He started off by thinking it would be easy, after all, is like skipping breakfast every day.

So what happens to your body when you try intermittent fasting for 30 days? For D’Avella, right at the beginning, he got into trouble. He didn’t really plan his meals in advance and what the next day would look like, so when he woke up early for a job, he got hungrier and didn’t make his 16 hours of fasting. And that happened more than once during his 30-day challenge.

Source: Yaroslav Shuraev on Pexels

When it came to working out, he felt his energy off in the beginning. He would go to the gym around 11 in the morning, about an hour before his feeding time. “It’s good to help rebuild my muscles after a workout, but the problem is I don’t have any fuel for my workout. And when I’m doing cardio and when I’m lifting weights I feel like I can’t push myself as far or lift as much because I just haven’t eaten anything.”

After 16 days, D’Avella lost 4 pounds of weight, which for many people is a good thing, but not for him as he usually struggles to gain weight and didn’t particularly was looking for that. Also, doing social activities during his fasting window was not easy.

Although D’Avella saw quite a few negatives in his life of doing intermittent fasting, it taught him that it was ok to fail his goals. “Once you start disliking the process, it’s time to start thinking about making a change.”

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Some of the benefits of intermittent fasting include:

1. Weight loss: Intermittent fasting can help individuals lose weight by reducing the number of calories they consume. By limiting the hours during which you can eat, you naturally consume fewer calories.
2. Improved insulin sensitivity: IF can help improve insulin sensitivity, which is important for maintaining healthy blood sugar levels.
3. Reduced inflammation: Studies suggest that IF may help reduce inflammation in the body, which is linked to a number of chronic health conditions.
4. Improved heart health: Some studies have found that IF may help reduce the risk of heart disease by lowering blood pressure, improving cholesterol levels, and reducing oxidative stress.
5. Increased longevity: Some animal studies suggest that intermittent fasting may help increase lifespan, although more research is needed in humans to confirm this.

It’s important to note that intermittent fasting is not suitable for everyone, and it may have some potential risks and side effects. It’s always a good idea to speak with a healthcare professional before starting any new diet or eating pattern.

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Dieting vs. Exercise for Weight Loss – How does it All Work?

You need to eat to build muscles. That’s true. Some people use a few months eating more calories than maintenance (calorie surplus) to make sure the effort they are putting into the gym is translated into getting bigger and stronger. It is a process known as bulking.

However, when it comes to building your abs, it can get a bit tricky. On the one hand, you need to properly fuel your body for your core muscles to grow when you are doing ab workouts, but on the other hand, you want to lose body fat percentage to lean down your figure and show off the abs.

So how can you do that? According to Max Posternak, you can obtain that desired look with OMAD, or one-meal-a-day approach.

Max Posternak is the founder of Gravity Transformation, a website focused on giving tips and training guidance for people looking to improve their fitness and lose weight. His YouTube channel has over 5 million subscribers.

He shared a video explaining how to get ripped abs fast by eating only once a day. Check it out.

How To Get Ripped Abs Fast By Eating Only Once A Day

Although it is common that some people still believe that you need to be eating constantly, up to 6 meals a day, to keep your metabolism active and burn fat, that is simply not exclusive. “You can eat just one meal a day and burn even more fat,” Posternak says.

So how to get ripped abs fast by eating only once a day? He knows that through scientific studies and from his own experience – he’s been doing the one-meal-a-day diet for more than a year when he published this video.

The one-meal-a-day diet is also referred to, sometimes, as the 23:1 where you fast for 23 hours and eat for one hour.

Bottom line, eating one meal a day might help you consume less calories as you can consume only so much of calories in one sitting. This, in the end, is a great ally in maintaining a calorie deficit which is necessary for weight loss.

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According to Posternak, you should aim to cut by 25% of your maintenance calorie to get ripped abs fast. And it is much easier to do that while eating once a day compared to eating multiple times throughout the day.

It is best not to jump straight to one meal a day. Slowly decrease the number of meals you have for a few weeks. Decrease from 3 to 2 and eventually you will get to one meal a day without feeling like it was a big nutrition change or challenge for your body.

Also, you need to prioritise which calories you consume before you feel full. Posternak’s hierarchy advice is the following:

1. Protein
2. Veggies
3. Fats
4. Carbs

That is the best way to prioritise your meals when it comes to fat loss, he says.

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To burn fat, you need to create a calorie deficit by burning more calories than you consume. Here are some strategies that can help you burn fat:

1. Exercise regularly: Cardiovascular exercise, such as running, cycling, or swimming, can help you burn calories and increase your metabolism. Aim for at least 30 minutes of moderate-intensity exercise most days of the week.
2. Add strength training: Building muscle can help you burn more calories at rest, as muscle tissue requires more energy to maintain than fat tissue. Incorporate strength training exercises, such as weight lifting or bodyweight exercises, into your routine.
3. Increase physical activity: Look for ways to increase your overall physical activity throughout the day, such as taking the stairs instead of the elevator, parking farther away from your destination, or taking a walk during your lunch break.
4. Eat a balanced, low-calorie diet: Focus on whole, unprocessed foods like fruits, vegetables, lean proteins, and whole grains. Avoid sugary, high-fat, and processed foods.
5. Drink plenty of water: Staying hydrated can help you feel fuller and prevent overeating.
6. Get enough sleep: Lack of sleep can disrupt hormones that regulate appetite and metabolism, leading to weight gain. Aim for 7-8 hours of sleep per night.

Remember that sustainable fat loss takes time and effort. Focus on making healthy lifestyle changes that you can stick to long-term rather than quick-fix solutions.

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Some of the benefits of intermittent fasting include:

Weight loss: Intermittent fasting can help individuals lose weight by reducing the number of calories they consume. By limiting the hours during which you can eat, you naturally consume fewer calories.

Improved insulin sensitivity: IF can help improve insulin sensitivity, which is important for maintaining healthy blood sugar levels.

Reduced inflammation: Studies suggest that IF may help reduce inflammation in the body, which is linked to a number of chronic health conditions.

Improved heart health: Some studies have found that IF may help reduce the risk of heart disease by lowering blood pressure, improving cholesterol levels, and reducing oxidative stress.

Increased longevity: Some animal studies suggest that intermittent fasting may help increase lifespan, although more research is needed in humans to confirm this.

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John Meadows, “The Mountain Dog”, was a professional bodybuilder, trainer and nutritionist who died in 2021. He is famous for sharing gym tips, and workouts and showing how he trained to achieve his goals.

If you are worried that he will talk absurd things, or about percentages of your daily expenditure, do not worry about it. He shared a video as simple as possible to explain 3 easy tips for getting lean and making your diet a successful one.

Source: Nathan Cowley on Pexels

3 Easy Tips for Getting Lean

These are John Meadows’ 3 easy tips for getting lean and making your diet successful.

1. The 90/10 Rule

Easy to remember and it has a big effect on how you lose weight. Meadows says that 90 per cent of the food you eat should be “minimally processed” and 10% can be “fun food.”

It might be difficult for someone to understand what should make 90% of their diet. Meadows says you should focus on nutrient-dense foods or non-junk food. Some people believe carbs are bad, while others that dairy should be kept to a minimum.

There is a lot of difficulties when it comes to trying to generalise to everyone what are these easy tips for getting lean, but if your food is minimally processed, or full of nutrient, you are on a good path.

2. Rotate Foods

When you are deep in a diet and focus only on what you are eating, there is a chance you get vitamin and nutritional deficiencies.

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“Eating the same foods over and over works for some people, but I think for a lot of others, I think it’s better if you have some variety,” Meadows says. “If you are eating fruits, just alternate the fruit. Sometimes eat blueberries, sometimes eat bananas, sometimes eat raspberry.”

Changing what you always eat can also keep you more interested in eating, instead of focusing that you are on a diet. Make it delicious too.

3. Use Nutrition to Fuel and Recover From Training

When it comes to getting lean and losing weight, working out is incredibly important. “Carbs are a great source of readily usable fuel. I don’t know why people are so anti-carb.”

Your nutrition is the base of how your workout is going to be. And your workout is how you will shape your metabolism, burn calories, and get stronger. The food you eat will also help you recover by giving you energy and the faster you recover, the more you are able to go back to working out.

And those are Meadows’ 3 easy tips for getting lean. Click on the video below to see his full explanation of each of the topics brought up.

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A bad diet is one that is high in unhealthy foods and lacks the necessary nutrients to support optimal health. Here are some key features of a bad diet:

1. High in processed foods: A diet high in processed foods, such as fast food, sugary drinks, and packaged snacks, is often high in calories, sugar, salt, and unhealthy fats. These foods lack nutrients and can contribute to chronic health problems like obesity, type 2 diabetes, and heart disease.
2. Low in fruits and vegetables: Fruits and vegetables are important sources of vitamins, minerals, and fibre. A diet that is low in these foods can lead to nutrient deficiencies and increase the risk of chronic diseases.
3. Excessive calorie intake: Consuming more calories than your body needs on a regular basis can lead to weight gain and other health problems.
4. Too much sugar: Consuming high amounts of added sugars, such as those found in soda, candy, and baked goods, can lead to weight gain, type 2 diabetes, and other health problems.
5. Too much unhealthy fat: Diets that are high in saturated and trans fats can increase the risk of heart disease and other chronic health problems.
6. Lack of balance: A balanced diet includes a variety of foods that provide all the nutrients your body needs. A diet that lacks balance can lead to nutrient deficiencies and other health problems.

Remember, a bad diet is one that lacks the necessary nutrients to support optimal health and is high in unhealthy foods. By making small changes to your diet, such as eating more fruits and vegetables and limiting processed foods and added sugars, you can improve your overall health and reduce your risk of chronic diseases.

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Intermittent fasting (IF) is a pattern of eating where individuals alternate between periods of eating and periods of fasting. There are several different methods of intermittent fasting, but the most common ones involve fasting for a set number of hours per day or fasting for a full day or more on a regular basis.

Some of the benefits of intermittent fasting include:

1. Weight loss: Intermittent fasting can help individuals lose weight by reducing the number of calories they consume. By limiting the hours during which you can eat, you naturally consume fewer calories.
2. Improved insulin sensitivity: IF can help improve insulin sensitivity, which is important for maintaining healthy blood sugar levels.
3. Reduced inflammation: Studies suggest that IF may help reduce inflammation in the body, which is linked to a number of chronic health conditions.
4. Improved heart health: Some studies have found that IF may help reduce the risk of heart disease by lowering blood pressure, improving cholesterol levels, and reducing oxidative stress.
5. Increased longevity: Some animal studies suggest that intermittent fasting may help increase lifespan, although more research is needed in humans to confirm this.

It’s important to note that intermittent fasting is not suitable for everyone, and it may have some potential risks and side effects. It’s always a good idea to speak with a healthcare professional before starting any new diet or eating pattern.

If you are planning on doing intermittent fasting, there are plenty of options to choose from.

1. 16/8 method: This involves restricting eating to an 8-hour window during the day and fasting for the remaining 16 hours.
2. 5:2 diet: This involves eating normally for 5 days of the week and consuming only 500-600 calories on 2 non-consecutive days.
3. Eat-Stop-Eat: This involves fasting for a full 24 hours once or twice a week.
4. Alternate-day fasting: This involves alternating between a day of normal eating and a day of consuming only 500-600 calories.
5. Warrior Diet: This involves eating one large meal at night and fasting during the day.
6. Spontaneous meal skipping: This involves skipping meals occasionally when it’s convenient or when you’re not particularly hungry.

Some people would go a bit further and fast for 24 hours, or even 48 hours. If that is your case, whether you’re going for the long haul or just trying out. This is what happens to your body when you fast for 24 hours, according to Thomas DeLauer.

Thomas DeLauer is a celebrity trainer and health author. His YouTube Channel has 3 million subscribers and he has been on the cover of numerous international magazines.

What Happens To Your Body When You Fast For 24 Hours?

So, what happens to your body when you fast for 24 hours?

According to DeLauer, there is a “huge drop in insulin” and then a “huge drop in glycogen” in the first 16 hours of fasting. This means your body is in panic mode trying to get energy from any substrates since you are depleting your muscle carbohydrates.

Sadly that doesn’t maintain for a long time, DeLauer says. That is just the first phase of fasting. “You start to have an increase in ketones that compensate for the drop in insulin and the drop in glucose.” In Thomas DeLauer view, a lot of the benefits of fasting do not start after 16 hours of fasting, and depending on how you see, even in the first 24 hours.

Ketone levels lead to bigger weight loss, an increase in energy levels, and reduced inflammation to name a few health benefits. But according to a table shown by DeLauer, the ketone levels increase differently depending on your age, and the older you are, the longer you would need to fast to see those benefits – hence the 48-hour fasting being a good idea every once in a while if you are able to.

Source: i yunmai / unsplash

“With a 24-hour fast, you’re really only getting, maybe at best, 8 hours of high levels of ketones with low levels of insulin.”

DeLauer explains further what new research found out about ketones and how they can regulate the activity of cells.

Click on the video below to see more about what happens to your body when you fast for 24 hours.

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Being overweight or obese can increase the risk of several health problems, including:

1. Heart disease: Excess weight can increase blood pressure, cholesterol, and triglyceride levels, leading to an increased risk of heart disease.
2. Type 2 diabetes: Obesity is a major risk factor for developing type 2 diabetes, as it can lead to insulin resistance and impaired glucose tolerance.
3. Stroke: Being overweight can increase the risk of stroke by promoting the development of atherosclerosis (narrowing of the arteries due to the buildup of plaque).
4. Sleep apnea: Excess weight can increase the risk of sleep apnea, a condition in which breathing stops and starts during sleep.
5. Joint problems: Carrying excess weight can put additional strain on joints, leading to joint pain and increased risk of injury.
6. Certain types of cancer: Obesity has been linked to an increased risk of several types of cancer, including breast, colon, and pancreatic cancer.
7. Mental health problems: Obesity can be associated with depression, anxiety, and low self-esteem.

It’s important to note that even a small amount of weight loss can improve health outcomes and reduce the risk of these health problems. If you are overweight or obese, it’s important to work with a healthcare professional to develop a plan for healthy weight loss.

Source: Lousi Hansel / Stas Svechnikov on Unsplash

There are several ways to lose weight, but the most effective and sustainable methods involve making healthy lifestyle changes. Here are some strategies that can help:

1. Create a calorie deficit: To lose weight, you need to consume fewer calories than your body burns each day. This can be achieved by eating a balanced, low-calorie diet and increasing your physical activity.
2. Eat a healthy diet: Focus on whole, unprocessed foods like fruits, vegetables, lean proteins, and whole grains. Avoid sugary, high-fat, and processed foods.
3. Exercise regularly: Aim for at least 30 minutes of moderate-intensity exercise, such as brisk walking or cycling, most days of the week. Strength training can also help build muscle and boost metabolism.
4. Get enough sleep: Lack of sleep can disrupt hormones that regulate appetite and metabolism, leading to weight gain. Aim for 7-8 hours of sleep per night.
5. Manage stress: Stress can lead to overeating and weight gain. Practice stress-reducing techniques like meditation, yoga, or deep breathing.
6. Seek support: Join a weight loss program, enlist the help of a friend or family member, or work with a registered dietitian or personal trainer for accountability and guidance.

Remember that sustainable weight loss takes time and effort. Focus on making healthy lifestyle changes that you can stick to long-term rather than quick-fix solutions.

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First of all, what is all this thing about eating chicken and broccoli in the fitness community? Somehow, we like to think that Hollywood has something to do with it. Check this compilation from More Plates More Dates below to see how some actors always mentioned chicken, broccoli and sometimes rice when it comes to doing their incredible body transformation.

Okay, but why chicken and broccoli?

Broccoli is a nutrient-dense vegetable that provides a wide range of health benefits:

1. Rich in nutrients: Broccoli is a good source of vitamin C, vitamin K, vitamin A, folate, and potassium. It also contains fibre, which is essential for maintaining a healthy digestive system.
2. Supports immune system: Vitamin C is an essential nutrient that supports the immune system and helps fight off infections.
3. Promotes heart health: The fibre, potassium, and antioxidants in broccoli may help reduce the risk of heart disease by lowering cholesterol levels, blood pressure, and inflammation.
4. Supports bone health: Broccoli is a good source of vitamin K, which is important for bone health and helps prevent osteoporosis.
5. May reduce cancer risk: Broccoli contains several compounds, such as sulforaphane and indole-3-carbinol, which have been shown to have anti-cancer properties and may help reduce the risk of certain types of cancer.
6. Helps with weight management: Broccoli is low in calories and high in fibre, making it a great food for weight management.

Chicken is a popular, somewhat cheap and widely consumed source of protein that provides many benefits:

1. High in protein: Chicken is an excellent source of high-quality protein, which is essential for building and repairing tissues in the body.
2. Low in fat: Chicken is lean meat and is relatively low in saturated fat compared to other sources of protein like beef or pork.
3. Rich in vitamins and minerals: Chicken is a good source of vitamins B6 and B12, which are important for brain function and energy production. It also contains minerals like zinc and phosphorus, which are important for healthy bones and teeth.
4. Boosts metabolism: The high protein content in chicken can help boost your metabolism, leading to increased calorie burning and weight loss.
5. Supports immune system: Chicken contains a high amount of the amino acid cysteine, which is essential for producing glutathione – a powerful antioxidant that supports a healthy immune system.
6. Improves mood: Chicken is rich in the amino acid tryptophan, which helps the body produce serotonin, a neurotransmitter that regulates mood, sleep, and appetite.

So, eating chicken and broccoli constantly is healthy? Yes, it is. However, eating ONLY chicken and broccoli can be a whole different deal. If you want to have a body transformation like Zac Efron for Baywatch or Jason Momoa for Aquaman.

First of all, those people have an entire industry and lots of money behind them to change their bodies. Something I am going to guess you do not have. Imagine being paid millions of dollars to lose weight and look buff. It’s a great incentive, right? That’s why, first and foremost, you shouldn’t really copy pro athletes and actors.

However, if you are still curious to know what would happen to your body should you eat nothing but chicken and broccoli for 7 days straight, luckily you can see what other regular people have gone through in the past, like the Buff Dudes.

The Buff Dudes is a YouTube channel with over 2.5 million subscribers. Despite the name of the channel, brothers Hudson and Brandon White are not your stereotypical bro gym. They deliver clear information with a good background story while poking fun at how buffed they are.

Eat Only Chicken and Broccoli for 7 Days Straight

Source: Anya Juárez Tenorio on Pexels

When explaining the macros behind the chicken and broccoli diet for 7 days straight, Brandon White says you need to eat a lot to get to your calorie maintenance numbers. “A lot of protein, not a lot of fat and not a lot of carbs in it.” This is already a red flag regarding your macros.

How to Calculate Macros and Calories

Brandon explains that buying frozen broccoli is a great way to buy a lot of it and keep it nutritious. Regarding condiments, he steered away from sauces that add a lot of calories or sugar.

Both brothers also talk about how easy it is to cook and cheap, which is a plus. However, their workouts were difficult to keep up with since they had very little fat and carbs in their system.

In the end, both brothers lost a lot of weight, which you might think it’s good if you are looking for that fat-loss technique. However, as soon as they went back to normal eating, the weight also pounded back up.

In other words, it is not sustainable at all, and a proper well-rounded diet with some caloric deficit is better to lose weight in the long term.

VIDEO – Chicken and Broccoli for 7 Days

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You’ve heard of intermittent fasting before, right? Intermittent fasting (IF) is a pattern of eating where individuals alternate between periods of eating and periods of fasting. There are several different methods of intermittent fasting, but the most common ones involve fasting for a set number of hours per day, or fasting for a full day or more on a regular basis.

Some of the benefits of intermittent fasting include:

Weight loss: Intermittent fasting can help individuals lose weight by reducing the number of calories they consume. By limiting the hours during which you can eat, you naturally consume fewer calories.

Improved insulin sensitivity: IF can help improve insulin sensitivity, which is important for maintaining healthy blood sugar levels.

Reduced inflammation: Studies suggest that IF may help reduce inflammation in the body, which is linked to a number of chronic health conditions.

Improved heart health: Some studies have found that IF may help reduce the risk of heart disease by lowering blood pressure, improving cholesterol levels, and reducing oxidative stress.

Increased longevity: Some animal studies suggest that intermittent fasting may help increase lifespan, although more research is needed in humans to confirm this.

But let’s face it, most people do intermittent fasting because of the first point: to lose weight. It’s important to note that intermittent fasting is not suitable for everyone, and it may have some potential risks and side effects. It’s always a good idea to speak with a healthcare professional before starting any new diet or eating pattern.

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There are multiple ways of trying intermittent fasting. Usually, intermittent fasting is explained as the window period in which you cannot eat and the times you can eat normally. Some of the most famous ones are 16/8 (usually skipping breakfast), 5:2 (fast for two days a week), warrior diet (20 hours of fasting every day).

Read More: Fully Explained Intermittent Fasting For Weight Loss

However, Max Posternak was crazy enough to find out what happens to the body if you only eat 1 meal a day for 30 days. This is another intermittent fasting usually abbreviated to OMAD (one meal a day).

Max Posternak is the founder of Gravity Transformation, a website focused on giving tips and training guidance for people looking to improve their fitness and lose weight. His YouTube channel has over 5 million subscribers.

Check out his findings below.

What Happens To Your Body If You Only Eat 1 Meal A Day For 30 Days?

The one-meal-a-day diet is also referred to, sometimes, as the 23:1 where you fast for 23 hours and eat for one hour.

The first myth that gets busted when doing the one meal a day for 30 days diet is regarding a slower metabolism. Your metabolism will not slow down if you eat less frequently.

There is a thing you need to know about known as adaptive thermogenesis. It will occur, according to Posternak, “based on total amount of energy or calories coming in. As long as you don’t fast for over 48 hours, it doesn’t matter if all those calories came in at once or throughout the day.”

Posternak also talks about various research made to show that eating more throughout the date has no impact on weight loss if you consume 6 meals a day or 3 meals a day.

Bottom line, eating one meal a day might help you consume less calories as you can consume only so much of calories in one sitting. This, in the end, is a great ally in maintaining a calorie deficit which is necessary for weight loss.

For more information about what happens to your body if you only eat 1 meal a day for 30 days, click on the video below. He talked about the pros and cons of doing the OMAD strategy.

VIDEO – One Meal A Day For 30 Days

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To burn fat, you need to create a calorie deficit by burning more calories than you consume. Here are some strategies that can help you burn fat:

1. Exercise regularly: Cardiovascular exercise, such as running, cycling, or swimming, can help you burn calories and increase your metabolism. Aim for at least 30 minutes of moderate-intensity exercise most days of the week.
2. Add strength training: Building muscle can help you burn more calories at rest, as muscle tissue requires more energy to maintain than fat tissue. Incorporate strength training exercises, such as weight lifting or bodyweight exercises, into your routine.
3. Increase physical activity: Look for ways to increase your overall physical activity throughout the day, such as taking the stairs instead of the elevator, parking farther away from your destination, or taking a walk during your lunch break.
4. Eat a balanced, low-calorie diet: Focus on whole, unprocessed foods like fruits, vegetables, lean proteins, and whole grains. Avoid sugary, high-fat, and processed foods.
5. Drink plenty of water: Staying hydrated can help you feel fuller and prevent overeating.
6. Get enough sleep: Lack of sleep can disrupt hormones that regulate appetite and metabolism, leading to weight gain. Aim for 7-8 hours of sleep per night.

Remember that sustainable fat loss takes time and effort. Focus on making healthy lifestyle changes that you can stick to long-term rather than quick-fix solutions.

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Your Guide to Dieting: 4 Popular Diets, Research, Benefits and Considerations

Dieting vs. Exercise for Weight Loss – How does it All Work?

There are a couple of reasons why a person would go through a diet. Primarily, most people think a diet is for losing weight. However, you can change your eating habits if you want to gain weight or burn muscle, and also for health benefits. Either way, for the purpose of this article, a diet here is referencing a person’s eating habits.

So if you heard about not being possible to outrun a bad diet, what exactly does that mean and why is it true? Let’s chop it down

What Constitutes a Bad Diet?

Although it might seem like a broad and general question, a bad diet is simply one that is not optimised to help you achieve the results you want.

If you want to lose weight, a bad diet is based on eating high-caloric food making it difficult for you to keep a caloric deficit (a must for fat loss). If you want to gain weight, a bad diet would be the opposite and so on.

Either way, your eating pattern is the base on which you will work. A bad diet is like trying to build a house on sand – much more difficult than it has to be.

Source: CrossFit Inc

However, there are a couple of points that would constitute a bad diet regardless of what your goal is. A bad diet is one that is high in unhealthy foods and lacks the necessary nutrients to support optimal health:

• High in processed foods: A diet high in processed foods, such as fast food, sugary drinks, and packaged snacks, is often high in calories, sugar, salt, and unhealthy fats. These foods lack nutrients and can contribute to chronic health problems like obesity, type 2 diabetes, and heart disease.
• Low in fruits and vegetables: Fruits and vegetables are important sources of vitamins, minerals, and fibre. A diet that is low in these foods can lead to nutrient deficiencies and increase the risk of chronic diseases.
• Excessive calorie intake: Consuming more calories than your body needs on a regular basis can lead to weight gain and other health problems, even if you are bulking.
• Too much sugar: Consuming high amounts of added sugars, such as those found in soda, candy, and baked goods, can lead to weight gain, type 2 diabetes, and other health problems.
• Too much unhealthy fat: Diets that are high in saturated and trans fats can increase the risk of heart disease and other chronic health problems.
• Lack of balance: A balanced diet includes a variety of foods that provide all the nutrients your body needs. A diet that lacks balance can lead to nutrient deficiencies and other health problems.

Why You Cannot Outrun a Bad Diet?

The whole idea of “you cannot outrun a bad diet” is an analogy that, regardless of how many hours you spend in the gym and the exercises you do regularly, if what you are eating is not optimal for your goals, you will not achieve the best results – you could get a little bit of success, but it will be a difficult and long journey when it doesn’t have to be.

Read More: Dieting vs. Exercise for Weight Loss – How Does it All Work?  

You can think of your body as a machine that requires fuel to function properly. The fuel that you provide to your body is in the form of the food that you eat. If you eat a diet that is high in unhealthy foods, such as processed foods, sugary drinks, and fast food, you are providing your body with poor-quality fuel.

If you try to compensate for a bad diet by exercising more, you may burn some extra calories, but it’s difficult to burn off all the excess calories and unhealthy substances that come with a poor diet. For example, a single fast food meal can contain over 1,000 calories, which is more than the average person would burn during an hour of exercise. Additionally, a diet high in processed and sugary foods can lead to inflammation, insulin resistance, and other health problems that exercise alone cannot reverse.

If you are trying to build more muscle, you need to eat above your calorie maintenance, but that does not mean that you can eat whatever you want. You should know that 1,000 calories of ice cream are different to 1,000 calories of chicken breast.

If you want to build muscle or lose weight, you must also pay attention to your macros and eating junk food will simply make your body lack some much-needed nutrients.

Related: How to Calculate Your Macros and Calories

In short, it’s difficult to outrun a bad diet because the effects of an unhealthy diet can be pervasive and long-lasting. While exercise is certainly beneficial for overall health, it’s important to also prioritize a healthy diet if you want to maintain good health and a healthy weight.

What Is a Good Diet?

Source: Nathan Cowley on Pexels

A good diet is one that provides your body with all the nutrients it needs to function optimally, while also supporting your overall health and well-being. Here are some key principles of a good diet:

1. Eat a variety of whole foods: This includes fruits, vegetables, whole grains, lean proteins, nuts, and seeds. Whole foods are nutrient-dense and provide your body with vitamins, minerals, and fibre.
2. Limit processed foods: Processed foods are often high in sugar, salt, and unhealthy fats. They are also low in nutrients and can contribute to chronic health problems like heart disease, obesity, and type 2 diabetes.
3. Control portion sizes: Eating too much of any food can lead to weight gain, even if it’s healthy. Use portion control to help manage your calorie intake and maintain a healthy weight.
4. Stay hydrated: Drink plenty of water throughout the day to keep your body hydrated and support proper digestion.
5. Balance macronutrients: Your body needs a balance of carbohydrates, protein, and healthy fats to function properly. Aim to include all three macronutrients in each meal.
6. Limit added sugars: Foods and drinks that are high in added sugars can lead to weight gain and other health problems. Be mindful of added sugars in your diet and limit them as much as possible.

Remember, everyone’s dietary needs are different, so it’s important to work with a healthcare professional or registered dietitian to determine the best diet for you based on your individual needs and health goals.

A good diet should not be overly restricted. In the end, the best diet is a healthy one you can stick with forever. Here are a couple of options we think might be helpful for you depending on your goals.

• Flexitarian Diet – a flexible vegetarian, for those trying to consume less meat or coming out of a fully vegan or vegetarian diet. Good for maintaining weight and getting healthier.
• Volumetrics diet – based on how much a portion of food can make you feel full without adding calories. Excellent for losing weight and not very restrictive.
• Mediterranean diet – great for longevity. Considered one of the best well-rounded diets for improved health.
• Ketogenic diet – a low-carb diet that is useful for weight loss and therapeutic uses.
• Intermittent fasting – this window restriction of when you can eat is suitable for fat loss.

I hope you have learned something new today and make good use of this information to achieve your goals. Check out more content from BOXROX below that we think you might find useful.

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How to Reduce Hunger While Dieting

Dr Mike Israetel, PhD in Sport Physiology and co-founder of Renaissance Periodization. He made a video explaining how to reduce hunger while dieting.

Below are his main arguments. Check it out.

Source: Nathan Cowley on Pexels

How to Reduce Hunger While Dieting

So, how to reduce hunger while dieting? Let’s get right to the main points. According to Israetel, there are 8 hunger-reduction strategies you should think about:

1. Low-calorie density

Some foods are packed with calories and you should stay away from them. A burger can have thousands of calories and, once you finished it, you might still feel a bit hungry. It is much harder to overeat low-calorie dense foods such as vegetables, fruits and whole grains.

2. Higher protein

The more protein you eat, the more you are satiated, generally speaking. Plus, protein is the backbone of building muscle.

How Much Protein-Rich Food Do You Need to Eat?

3. Not eating when not hungry

Sounds obvious, but most people don’t follow this rule. If you are not hungry during the morning and feel like eating more in the evening, don’t force feed yourself during breakfast because someone told you breakfast is the most important meal of the day.

“If you are stuffing yourself at any part of the day and then ravenous at another part, it’s like you have too much here and not enough there. All you got to do is move it in and then everything is levelled,” Israetel explains.

4. Higher fibre

Fibre tends to absorb water, it tends to expand the stomach and the small intestines giving you the signal of feeling full. Not only that, but fibre has few calories, which is great for maintaining that calorie deficit target.

5. No liquid calories

This is one of the easiest people that are overweight to lose fat. “No more fruit juices, no more milkshakes and no more sodas, switch to diet sodas.”

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It is easy to consume many calories without feeling full through liquids, so pay attention to that.

6. Fluid preload, slow eating

Drink a bit more fluid before eating a meal. This will make your stomach fuller before the meal comes. Also eating slower helps you reduce hunger while dieting.

7. High caffeine

Introducing caffeine can squash your hunger level. “As long as your sleep isn’t affected, caffeine does work.”

8. Reduce high-palatability foods

Food that tastes really amazing should be reduced or eliminated, if possible, regarding it isn’t a healthy food. We are looking at junk food cooked in high-temperature oil ingredients.

It can be a powerful tool to have bland and boring food so that you won’t be looking forward to your next meal even if you are hungry.

When to Use These Strategies?

This depends on where on the diet you are: beginning, middle, or end tail of the dieting period.

If you are just starting the diet, don’t use a lot of the strategies mentioned and enjoy the easy fat loss moment that diets give in the first few weeks.

If your hunger is starting to ramp up, in the middle of the dieting, use a few of the strategies and use them more as you need them.

Towards the end of the diet, when you are most hungry, continue to use these strategies on how to reduce hunger while dieting, but use them less and less as you progress to eating to maintenance level and feel less hungry.

At the end of the video that you can see below, Dr Mike Israetel goes through sample meals of what you can eat to not only learn the theory of how to reduce hunger while dieting, but also to know what it looks like in practice.

VIDEO – How to Reduce Hunger While Dieting

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