Eat Like This For FAT LOSS

And that starts by eating by the plate with the focus on protein first. And I'm gonna draw it out for this. And that is protein, fat, non-starchy veggies, slow, low carbs. But here's the important thing here. Number 1, this goes first. Protein starts first. I have you build your plate around protein, and it's basically 0.8 grams per pound of ideal body weight. Your ideal body weight is based on your height and frame and where you feel your best in that range. Okay, so you can go check a height and, um, frame chart, see the range for you, and then find that number. You know that number where you feel your best. The lowest you should go in your protein is 0.6 grams per pound of ideal body weight. The most you should go is more on 1 gram per pound of ideal body weight. But truthfully, I'm not as concerned about going over as I am about going under. Protein's amazing as a macronutrient. Remember, we have 3 macronutrients: protein, fat, and carbohydrates. Well, protein is the most thermic of the macronutrients. It requires more energy for your body to metabolize it, to break it down, to digest it, to assimilate it, 20 to 30% more than fat and carbs. It's also more satiating because it takes longer to digest, so you feel fuller longer. It slows down stomach emptying. It keeps ghrelin, the stomach hunger hormone, suppressed. And you gotta have it to build, to put on muscle. You've got 9 essential amino acids you gotta get from diet every single day. So protein, I always start first. And what's really cool when you build your pro— plate protein first, and when you start by eating protein first, you have a better blood sugar response to the meal, and you'll eat less, especially when you go protein and non-starchy vegetables. So guess what? Most likely If you're eating wild salmon, grass-fed beef, you're getting some fat already with the protein. So you're probably already getting 1 serving of fat right there. Then after protein, we're adding in non-starchy vegetables where I want you to have 0.8 grams per pound of ideal body weight for the total day divided into those 3 meals. Non-starchy vegetables, I want you to look at having at least 5 servings a day. More is better. Don't hold back. A serving being a half a cup cooked or a cup raw. And so you divide those however you, however you want to do it. Most people don't want to sit down and have a salad for breakfast. Office, but you could throw some greens into your loaded smoothie, which is what I teach people how to do. We're going to have some non-starchy vegetables. Now, you're going to do these because these have fiber and polyphenols, so it's feeding your gut microbiome. Super important. Here's what else though. Most likely, let's say you have non-starchy vegetables and one of them is an arugula salad with some cucumbers and some extra virgin olive oil. We got another fat serving there. So what I find is I kind of look at fat last because I find between protein and non-starchy vegetables, we're probably already getting 2 servings, and that might be all you need. How much you need really depends on your activity level, your goals. If you're looking at more building, which means you're going to have to have a little calorie excess, or burning, which you need to be a little deficit. But I find that fat servings for most people is 2 to 4 servings per day, and that's about 100 calories per serving. So that might be a tablespoon of olive oil, a third of a small avocado, 5 to 10 nuts. And I really like to focus in fat on more of the whole fats first, like wild fish, real coconut, avocado, nuts and seeds, like the whole stuff first, and then we'll break it down— olives into extra virgin olive oil and things like that. After that, depending on where you're looking to get your calories from, if you're lower carb or lower fat, you could look at adding some slow low carbs. Slow low carbs are things like wild rice, squashes, potatoes, beets, etc. You can see how easy this thing is to put together. Here is— it's very simple to do, but again, For most people, they are looking at either lower carbs, higher fat, higher fat, lower carbs. There's never high fat, high carb. That is called gaining fat on your body. Again, depending on your goals, 2 to 4 servings of fat, 5+ servings here. And this is, I say, 0 to 2 servings per meal. Fruit falls into this category too. So I look at fruit like a cup of fruit, or when I'm looking at other plant-based low, low carbs like legumes, quinoa, wild rice, potatoes, it's half a cup. So again, these things add up quickly. Caution here, cuz this is the stuff that can jack your blood sugar. It's why we wanna do slow low carbs so you have a lot of fiber with them. And these are as close to nature as possible. So here's where you start. The reason we have you eating by the plate starting with protein and non-starchy vegetables first is you're gonna have way better blood sugar control and you're gonna be able to go ideally 4 to 6 hours between meals. That's the first thing we wanna do with drinking lots of water. Maybe green tea in between meals. We're going to eat within an hour or two after waking, up to 3 hours. But the reason I want you to eat more like about 2 hours after waking is because of the circadian rhythm. When you wake up, your cortisol comes up. Cortisol coming up wakes up the rest of your body. It tells your pancreas, let's get moving, let's start being able to secrete insulin again, get your hormones going. And so, but it doesn't happen right away. So if you wake up and eat right away, that can be problematic. Better that you wake up and eat an hour or two after waking up when now your cortisol's come up, it's brought down your melatonin, it's brought up your insulin so you're able to easily start eating. You want to stop eating 3 hours before bed, and here's why. As you're getting ready for sleep— and I've got videos on sleep hygiene— but as you're getting ready for bed, melatonin's coming up to put your body to sleep, to calm things down. And one of the things that calms down is your pancreas. So now your pancreas isn't secreting insulin. And so if you eat a big, like, carb hit right before bed, your body doesn't have a way to deal with this. And now you've got elevated blood sugar. You'll see it elevated in the morning if you do that, and you'll see your sleep impaired because you ate right before bed. So we really wanna make sure that you are not eating a couple hours before bed, that bed is really for restoration, not digestion. Plus it can give you a little GERD at night too. You can see how easy this is. Let's say that I wake up at 6:00 AM, so I eat my breakfast at 8:00. I go to bed at 10:00 PM, so I finish dinner by 7:00. I'm already at 11 hours right there. You can see how easy it is just to push breakfast a little bit, bring dinner down a little bit, and be easily within that 10 to 12 hour window right there. And right there, that 10 to 12 hour window gives you better blood sugar control and better growth hormone response. That's it. That's so easy. Then weekend comes. Now remember, you're easing into fasting. So the first thing you did was start to eat by the plate, drinking lots of water, green tea, Early morning coffee in between meals, not necessarily with meals. Now on the weekend, maybe you sleep in a little bit, maybe you push breakfast to brunch. So maybe now instead of having breakfast at 8 or 9, you have it at 10 and you have an early dinner. We'll do this a lot at home. We'll go and we'll have dinner at like 4 and then we'll just shut down the kitchen. So see how you do there because if you're going to do IF in a 6 to 8 hour window, I really believe this needs to be during the normal circadian window, not in the evening where I see people doing this 12, eat at 12 and 8. I think is a big mistake. I say eat earlier in the day, give yourself more time before bed, which is even better. And when you eat by the plate, you're not going to be hungry, so it'll be better. You'll have better blood sugar control. Now, once you have that dialed in, you can try doing that one meal a day, the OMAD, or the extended fast of 48 hours or 72 hours. So you can do that too. But see how I walked you into it? I didn't go cold turkey, okay, tomorrow don't eat. That's like mean. It will probably fail for you anyway, and I want to set you up for success.