Pretty Good Introduction
This is very broad and general diet advice. There are large variances in individual metabolism so this won’t work perfectly for everyone. If you are coming off of a SAD (Standard American Diet) this will be a huge improvement. If you are willing to put in the time, effort and commitment to really take charge of your nutrition and fitness.
I’m Too Busy To Read All This! What’s The Cliff’s Notes Pretty Good Fat Loss Advice?
- Get an App, any App that counts calories and set it for weight loss. Eat what it tells you to and no more. You will lose weight. Boom! The End. Your results will be about 50% as good as if you read on, but you WILL lose weight. It will just take longer and you might hit some roadblocks that we could help you with. This is what we at CrossFit East Bay call “The Minimum”. It will work. It will take longer. It will take less effort. The results will be less spectacular and therefore less motivating. But it WILL WORK!!!
The ONE Thing That Will Ensure You Lose Weight Even If You get EVERYTHING Else Wrong:
- Calorie: a unit of energy to power your body derived from food
There are between 2850-3750 calories in one pound of fat (it’s not the same for everyone, contrary to what you may have heard), but you should understand most systems and tools treat it as 3500 calories.
The One Thing you need to know to lose, gain or maintain your weight: as above, use and app to track calories and keep them below what you burn. 3500 calories, more or less, burned over a week will have you losing about a pound a week. In other words a 500 calorie per day deficit will lead to a pound of weight loss in a week. A 1000 calorie per day deficit will lead to a two pound weight loss per week. More than this is not recommended unless you are truly huge. This is also why anyone promising a ten-pound weight loss in a week is either: A) lying or B) silly. Unless you are going to create a 5000 calorie per day deficit, every day, this cannot happen except from water weight.
“A science teacher who lost 56 pounds in six months while eating nothing but McDonald’s is the star of a new documentary, The Lunch Tray reports.John Cisna weighed 280 pounds when he decided to go on the McDonald’s-only diet. After 90 days, he had lost 37 pounds, and at the end of the six months, he weighed 224 pounds. Cisna limited his daily intake to 2,000 calories and exercised for 45 minutes five times a week.The documentary follows his journey, while incorporating footage from an amateur video he filmed while conducting the experiment. In the film, Cisna pushes the message that you can eat anything you want as long as you regulate calories and exercise”.
– Business Insider
Twinkies. Nutty bars. Powdered donuts.
For 10 weeks, Mark Haub, a professor of human nutrition at Kansas State University, ate one of these sugary cakelets every three hours, instead of meals. To add variety in his steady stream of Hostess and Little Debbie snacks, Haub munched on Doritos chips, sugary cereals and Oreos, too. His premise: That in weight loss, pure calorie counting is what matters most — not the nutritional value of the food. The premise held up: On his “convenience store diet,” he shed 27 pounds in two months. For a class project, Haub limited himself to less than 1,800 calories a day. A man of Haub’s pre-dieting size usually consumes about 2,600 calories daily. So he followed a basic principle of weight loss: He consumed significantly fewer calories than he burned. His body mass index went from 28.8, considered overweight, to 24.9, which is normal. He now weighs 174 pounds.
But you might expect other indicators of health would have suffered. Not so.
Haub’s “bad” cholesterol, or LDL, dropped 20 percent and his “good” cholesterol, or HDL, increased by 20 percent. He reduced the level of triglycerides, which are a form of fat, by 39 percent. “That’s where the head scratching comes,” Haub said. “What does that mean? Does that mean I’m healthier? Or does it mean how we define health from a biology standpoint, that we’re missing something?”
The One Thing To Understand To Boost Your Results 30%: “Macros”
- Macronutrient: protein, fat, carbohydrate and alcohol (has no nutritional value outside of calories)
- Protein: a macronutrient found in all types of foods that is generally used to used to build and maintain your body. Four calories per gram
- Carbohydrate “Carbs”: a macronutrient derived from sugars starches and fiber that generally provides energy for the body, Four calories per gram
- Fats: a macronutrient found in all types of foods that generally provides energy, is essential to nutrient absorption and maintains core body temperature
- Alcohol: a macronutrient found in alcoholic beverages. Non-essential, however a lot of studies have found that in moderation it can improve health. Moderation means one-two beverages per day depending on body size. In larger quantities it is a toxic poison with negative health implications including death. Seven calories per gram
- Eat between .85 and 1.25 grams per pound of muscular body weight PROTEIN.
- Eat between .5 and 3 grams per pound of muscular body weight CARBS depending on activity level
- Make sure to create a deficit of 500-1000 calories per day to lose weight
- Eat the remainder of your calories in fat.
Sound complicated? Kind of! But there is a shortcut! CLICK HERE FOR RENAISSANCE PERIODIZATION. This is a company we have partnered with to deliver exceptional results. When paired with our full program the results may be startling. The Diet Templates do all of the math for you. The books explain the reasoning behind the diet in extraordinary detail. Use code CFEB20 to save $20 on a template bundle.
Squeeze Out a Little Bit More and Increase Workout Performance: Meal and Nutrient Timing
You can get a little better results by timing your meals correctly. In short we want to have our carbs in and around our workouts, generally. And this can be in the form of a glycemic workout drink: Gatorade, juice, coconut water etc. These carbs should be paired with protein but not fat, to facilitate gastric emptying. That means you don’t want a fatty, hard-to-digest meal sitting in your gut when you work out. Conversely, fats should be moved away from your workouts for the same reasons as above. Finally meal frequency (including workout shakes) should be between four and seven times per day. More info is here: CLICK HERE FOR RENAISSANCE PERIODIZATION.
Five Percent Better: Food Quality
As above, food quality is vastly over-rated in terms of fat loss, but higher quality foods will make you feel and perform better. The below foods are all A+ choices. Vegan protein will still work, just not quite as well.
Any fish (tuna, salmon, etc…)
Any seafood (shrimp, scallops etc)
Any meat 90% or leaner
Egg whites (count in grams of protein, not ounces)
Whey protein (day)
Casein protein (night)
Rice (any type)
Whole grain bread
Whole grain pasta
Workout Shake Carbs
Sweet Potato Powder
Advanced Carbs (Vitargo, etc.)
Any Fruit Juice
Gatorade, Tang, etc.
Limited Foods: keep to 10% of total calories per day
Sweets (candy, cookies, etc.)
Chain Restaurant Food
White Flour, etc.
High-fat cuts of meat
The Final Five Percent: Supplements
There are six supplements that can provide a small but significant boost to your diet:
- Whey Protein: Eat this in and around your workouts to facilitate quick protein absorption and muscle repair
- Casein Protein: eat this at night, it digest slowly and keeps your nitrogen balance high while you sleep, facilitating muscle repair and growth
- Creatine: take this to get bigger and stronger
- Glycemic carbohydrate powder: combine this with whey protein to make a workout drink that will keep you fueled through your workout. CrossFit East Bay sells our own protein/carb combo called CFEB Recovery. You could use Gatorade or the like as well
- Stimulants: use to increase metabolism. Coffee is the most obvious one
- Fish Oil: use to reduce inflammation and to keep your joints happy