3 Golden Nutrition Rules For Fat Loss

So one of the biggest problems I tend to see with people is that they try to overcomplicate their diet, their nutrition, etc., when it comes to the game of fat loss. Now, when you do that, unfortunately, it can make fat loss seem challenging and sometimes almost like it's impossible for you. And of course, you don't want to do that because you want to stay motivated, you want to build momentum, and obviously you want to get results so that you can have a fit, lean, strong, and healthy body. But if you constantly try to overcomplicate nutrition, it's going to make it very difficult to stick to any nutritional changes that you try to make. So what I'm going to do for you guys today is give you the 3 key nutritional rules that you need to adhere to in order to consistently lose weight and then maintain your weight loss once you've got there. So the first of those rules is we want to ensure that we remember that protein is king. So our protein intake, of all the macronutrients— obviously we've got proteins, fats, and carbs— protein is number 1. It's the most important. Now, this isn't me saying go on a high protein diet. This is me saying make sure that each of your meals has an adequate amount of protein in, in order to help your body repair, hopefully from the training that you're going to be doing, and from any of the general daily stresses that yourself and your body experience. So we want to have enough protein to make sure we're repairing, to make sure obviously the body's rebuilding. We want to maintain as much muscle mass as possible, especially if some of us need to reduce our calories slightly. Compared to what we're already or currently doing. So we want to keep the protein up because it will ensure that we burn more calories running our food from mouth to anus as well. So the more calories that we burn overall, the leaner we tend to be. So that's number 1, protein is of most importance, it's the king. Now, good protein sources would be meat, fish, eggs, dairy, nuts, seeds, legumes if you can tolerate them. And those would be the best sort of, or the best types of protein to go for. Where possible, go for animal proteins, And then of course after that, go for high-quality plant-based proteins. Now, rule number 2 is if you want to lose fat, you must eat healthy fats. There's this kind of underlying bullshit lie, rule, whatever, within our industry that kind of says, oh, if you wanna lose fat, you've gotta cut fats out or reduce fats or go fat-free and all this kind of shit, which is just simply not true. And what tends to happen when we try and take that approach is we end up eating a lot of processed junk that actually has a lot of fat in but unfortunately it tends to be vegetable oil based, which unfortunately is very inflammatory, causes a lot of damage in the body and in the tissues, which then leads to increased fat gain over time anyway. So what we want to do is eat healthy fats where possible in every single meal. Now by healthy fats, I'm referring to the likes of fats that your grandparents' parents would have been eating. So this again is all the animal fats, the stuff they tell you is going to clog your arteries. I can assure you it won't if you look at the real research. That's not paid for by Big Food and all the rest of it, you'll clearly see that that's not the case. It doesn't clog your arteries. So we're talking about things like, um, ideally organic lard, dripping, tallow, um, also extra virgin coconut oil is a very good one. If you want to use olive oil, you can, but again, make sure it's ideally organic, extra virgin, and where possible, use it raw. You can use it for low temperature baking, but don't do any frying with olive oil. If you're going to fry anything like that, you want to use the heavier fats because they can tolerate high temperatures and have a much higher smoking point before they become damaged and carcinogenic. And then the final of the 3 rules is to simply increase your fibrous vegetable intake and reduce your starchy carbohydrate intake. Now, this isn't like the, the be-all and end-all rule, as in some people can get away with more carbs than others. But as a general rule, what I tend to experience with my clients is they're over-consuming starchy carbs, but not eating enough fibrous vegetables. So, where possible, try to reduce those starchy carbs. That's your things like your bread and so on. Or if you're over-consuming things like, um, potato, swede, turnip, um, and more of the starchy veg, the root veg. If you're over-consuming that relative to your fibrous veg intake, you may want to tweak and adapt things a bit so that you're bringing in more of the fibrous stuff, which tends to be your above-ground vegetables, and then reduce the starchy veg to help regulate blood sugar and things like that whilst you're attempting to lose and burn fat. Because the catch-22 you have, if you constantly disrupt blood sugar with excess starchy carbohydrate consumption, if you're disrupting your blood sugar continually throughout the day, that's gonna make you crave even more junk and even more sugar, which then obviously leads you into this cycle of sabotage over and over. So, that's it, guys. It's those simple 3 rules. If you want to burn fat consistently and maintain it, we need to make sure that we prioritize protein intake, we make sure we're eating healthy fats at every meal, and we make sure that, generally speaking, we're having more fibrous veg relative to our starchy carbohydrate intake. Simple as that. If you stick to that, you will lose weight. Ideally, if you do it in, um, in conjunction with a decent exercise and sleep routine as well, then you'll get even better results. The results will be far more profound and far easier to maintain. But that's it, just follow those 3 rules. And if you guys have any other questions, as always, like I keep saying, post them in the comments below or post them in this group, and I will get back to you as soon as I can. Take it easy, people. Thanks for watching, and I look forward to seeing you in the next video.