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, THIS is a game-changer.

Email maximus@crossfiteastbay.com if you want more personalized guidance.

I’m Too Busy To Read All This! What’s The Cliff’s Notes Pretty Good Fat Loss Advice?

 

  1. Get an account with www.myfitnesspal.com. Optional: get the app for devices
  2. Upgrade to “custom macros” for $50 per year. Enter 40% carbs, 30% protein, 30% fat
  3. Enter your activity level (be honest), set it to lose 2 pounds per week
  4. Weigh, measure and record all food. Alcohol too
  5. Record any aerobic exercise, or miles walked. For CrossFit WODs, use “Circuit Training, General”
  6. Eat at least the minimum calories recommended. You may ignore or use the “earned calories” from activity, but be consistent
  7. Weigh yourself after one week – ignore this result as it might be water loss
  8. Weigh yourself again two weeks later. Lost 2-4 pounds? Keep doing what you are doing. Lost under two pounds? Subtract 10% of calories. Lost over 4 pounds? Add back 10% of calories etc, until you reach goal
  9. When you reach goal weight – slowly add calories back in over the course of a month, weigh yourself every day, we should see steady weight
  10. When back to baseline keep tracking for one month. After that weigh yourself every two weeks. If your weight is creeping up, go back to tracking and controlling calories

 

Max’s Pretty Good Description of Calories and Macronutrients (“Macros”)

 

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.

 

  • Calorie: a unit of energy to power your body derived from food
  • 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.

 

Max’s Pretty Good Way to Lose Weight

 

So now that we understand the basics of what food consist of in a broad, general sense, we can move on to how to manipulate the diet to lose weight. The very simplest way is to limit calories to eat less calories than you burn (use) with daily activities and exercise. A decent jumping off point to figure out your “Basal Metabolic Rate” (BMR)  for the average person will be amount of lean body mass in pounds (everything except fat, bones, muscles, organs, etc.). Again this is my pretty good advice and won’t work perfectly for everyone. Use the calculator HERE to calculate body fat, then take the inverse times bodyweight to calculate lean mass: Individual weighs 150 pounds, 25% bodyfat, lean mass is then 75% of 150 or 112.5 pounds. Thankfully someone has done the heavy lifting: John P. Hussman, P.h.D has a really good BMR calculator, input your numbers including bodyfat from above HERE to calculate BMR within a reasonable range for most people.

Once you have the number from above for fat loss, follow the tldr; from above, but cross-check what My Fitness Pal is telling you vs. your own calculations:

  1. Get an account with www.myfitnesspal.com. Optional: get the app for devices
  2. Upgrade to “custom macros” for $50 per year. Enter 40% carbs, 30% protein, 30% fat
  3. Enter your activity level (be honest), set it to lose 2 pounds per week
  4. Weigh, measure and record all food. Alcohol too
  5. Record any aerobic exercise, or miles walked. For CrossFit WODs, use “Circuit Training, General”
  6. Eat at least the minimum calories recommended. You may ignore or use the “earned calories” from activity, but be consistent
  7. Weigh yourself after one week – ignore this result as it might be water loss
  8. Weigh yourself again two weeks later. Lost 2-4 pounds? Keep doing what you are doing. Lost under two pounds? Subtract 10% of calories. Lost over 4 pounds? Add back 10% of calories etc, until you reach goal
  9. When you reach goal weight – slowly add calories back in over the course of a month, weigh yourself every day, we should see steady weight
  10. When back to baseline keep tracking for one month. After that weigh yourself every two weeks. If your weight is creeping up, go back to tracking and controlling calories

So What Pretty Good Advice Do you Have for What Foods I Should Eat?

 

Disclaimer: I know very little about vegan diets at this time, although I am learning, so this pretty good advice is for omnivores and pescetarians. For this diet, high fat meats and whole eggs must be limited as they will contribute too much fat to get the right balance. The health properties of dairy is currently controversial. The health properties of legumes (beans, lentils, cashews) is currently controversial. I don’t have solid answers for either of those at this time. Grains are definitely back on the “yes” list (sorry Robb) but if you don’t feel good when you eat them, don’t.

Lean Proteins (Same as RP recommendations)

Any fish (tuna, salmon, etc…)
Any seafood (shrimp, scallops etc)
Chicken breast
Turkey breast
Any meat 90% or leaner
Egg whites (count in grams of protein, not ounces)
Whey protein (day)
Casein protein (night)
Healthy Fats (Similar to RP recommendations)
Nuts/Nut Butter (watch portions carefully)
avocado
olive oil
Ghee
Dense Carbs (Same as RP recommendations)
Oatmeal
Rice (any type)
Sweet Potatoes
Quinoa
Any fruit
Whole grain bread
Whole grain pasta

Fibrous Carbs(same as RP recommendations)

Veggies
Broccoli
Spinach
Lettuce
Onions
Tomatoes
Green Peppers
Asparagus
Cabbage
Cauliflower
Celery
Cucumbers
Brussels Sprouts
Green Beans
Portabella Mushrooms
Yellow Squash
Zucchini
Workout Shake Carbs
Maltodextrin
Glucose Powder
Sweet Potato Powder
Coconut Water
Advanced Carbs (Vitargo, etc.)
Any Fruit Juice

Limited Foods: keep to 10% of total calories per day.

Alcohol
Sweets (candy, cookies, etc.)
Fried Food
Chain Restaurant Food
White Flour, etc.
Pizza
Smoked Food
Luncheon Meats
Anything from a box
 High-fat cuts of meat
 Egg yolks