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On A Budget? Buy These 10 Weight Loss Foods

We have all heard that line that eating healthy is more expensive, but is it? Do you really have to pay more to eat healthier?

The fact is, you can eat healthy and clean while still on a budget, and it doesn’t have to be as expensive as first thought. If you shop right, it can even be cheaper to eat clean than it is to eat processed food that is instant and cheap.

It is not just the food that we eat that can save us money, but the way we eat and plan our meals. Most people spend more money on food than they realize.

In this post, you’ll see…

  • Our top 10 healthy foods that won’t break the bank
  • How you can save money while grocery shopping
  • Shopping on a $40 budget

Here Are Our Top 10 Healthy Foods While On A Budget 

1. Sweet Potatoes – By now, I’m sure you’ve heard us talk about why we love sweet potatoes so much. They have a low glycemic index, digest slowly due to fiber content (keeping you full longer), and helps to boost your metabolism (1, 2). We also love them because they are easily accessible and don’t weigh heaving on your pocket. A pound of sweet potatoes in the US normally sells for about $0.50 – $1.50/lb.

2. Quinoa – Most people don’t see quinoa as budget foods, as it costs around $3.99/lb, but when you consider how far quinoa goes, it really is. A pound of quinoa can last for several meals and makes a lot! Plus, it is gluten-free, high in protein, has a low glycemic index, and contains all of the amino acids (3). Studies even show that consuming quinoa can help to stop the negative effects of fructose (4).

3. Eggs – With an average price of only $1.50 – $2/dozen, eggs are a great budget food. Eggs provide a lot of protein and all of the essential amino acids. Being high in protein, eggs can help you lose weight and feel fuller longer, leading you to eat fewer calories (5, 6).

4. Canned Tuna – This fish is high in protein, high in omega-3 fatty acids and low in calories. Priced at around $1-1.50 per 5oz can, it is also highly convenient. Pop the can open, and you have a quick and healthy snack. Plus, studies show that adding fish into your diet can help you lose weight (7).

5. Chicken – Chicken comes in many different ways, so much of it depends on how you want to buy it, so looking around the chicken section at your local grocery store will help tell you what the cheapest priced chicken it. On average, boneless chicken breasts cost around $2-4/lb, while a whole chicken will run you about  $1.50/lb. Chicken is a good cheap option for protein and helps you maintain a healthy weight.

6. Rice – Rice is a cheap carb that you can work into your diet, and when choosing rice, it is better to go for a white rice than brown rice. Rice will normally cost you around $1/lb.

7. Bananas – Bananas are a great source of fiber, which has been shown to aid in weight loss, and potassium, which can help lower blood pressure (8, 9). Plus, bananas are a great ingredient that can be used in smoothies and protein pancakes, and with a cost under a dollar/lb, you can’t beat it!

8. Broccoli – Because broccoli is full of fiber, it is very filling and can help in your aid to lose weight, as it is also low in calories and fat (8). It has also been linked to reducing the risk of cancer and lowering blood pressure, and at only about $1/lb it makes a great addition to your meals.

9. Kale – Kale has many health benefits, including improving cholesterol, lowering blood pressure, and having anti-inflammatory properties (10, 11, 12). And, kale will only set you back about $1.33/lb.

10. Oats – This gluten-free whole grain makes the perfect breakfast and can help control your hunger, thus helping you lose weight (13, 14). This is the perfect food to get from your bulk section and costs only $1 – $2/pound. Like quinoa, a small amount of oats can go a long way, as a pound can produce a lot of food. Best option to go for here is the steel cut oats.

*Note that prices listed above vary depending on location.

Here Are Some Great Money Saving Tips

1. Buy in Bulk – Shop for food that won’t go bad right away in bulk. With meats, you can freeze what you don’t need right away or store away foods that have a longer shelf life, such as your quinoa. If your store has a bulk section, you can easily control the amount that you buy, whether you choose to buy a lot to stock up, or you want to limit the amount you need, rather than paying for more food than you need. This is also a great way to shop seasonings, rather than buying whole containers.

2. Frozen Fruit/Veggies – Buy your fruit and veggies in the frozen section. Not only are these options usually cheaper, but you can stock up and fill your freezer with enough food to last several meals. This option won’t go bad over the next week, unlike many fresh fruits and veggies.

3. Shop Sales – Check your local fliers to see what your store is having specials on. Often, you can buy fresh produce and meat at discounted prices. This is a great time to stock up on protein. Simply take the extra meat you have purchased and put it in the freezer.

Shrink Your Grocery Bill to $40!

By choosing the 10 foods above, and using these cost-saving tips, you can keep more money in your pocket and give your body the nutrition it needs to promote weight loss.

One of the biggest questions we get asked is “can I stay on a budget while on the meal plans?” and the answer is yes! Lots of college students with limited funds as well as moms who are budgeting for a whole family can eat on our meal plans while still staying on a tight grocery budget.

If you’ve seen our team take over meal prep Monday on SnapChat, you’ve seen the girls shop on very tight budgets and get all the foods they need for their meal plan for an entire week for only $40 a person!

Check out this receipt from 1 week of groceries on their meal plan!

You can ask for these money-saving, fat burning foods right on your meal plan.

Shopping can be frustrating on its own without trying to figure out what foods you need to be eating to get to your specific goals. Our expert nutritionists are trained to use your body stats, along with the foods you love, to custom create a unique, custom meal plan designed just for you. We take out 100% of the guesswork by telling you what you need to eat, when and how much. Knowing this can also help you save time and money in the grocery store, saving you from buying too much, too little or foods that work will work against you.

Which inexpensive, fat loss foods do you like to buy? If you have any tips or favorite foods you’d like to share with others, please let us know in the comment section below!

Good Carbs VS Bad Carbs

If there’s one nutritional topic that gets debated more than any other, carbohydrates would be it. Are all bad? Are some good? How many should you eat? When should you be eating them?

All are common questions you might find yourself asking.

The truth is that there are good carbs out there, you just need to know how to separate them from the bad. While all carbohydrates must be consumed in moderation in order to maintain your body weight and reach your goals, there’s no reason to cut them out entirely.

Let’s walk through bad carbs as well as the good carbs so you can see the difference.

Stay tuned after the video to see…

  • What are carbs
  • How can you tell the difference between bad and good carbs
  • Why you should pair your carb consumption with a great workout

What Are Carbs?

Before we get into the difference between good and bad carbs, it is important to understand what carbs really are.

Our diet is made up of three macronutrients: Carbs, fats, and protein. Carbohydrates are a macronutrient made up of carbon, hydrogen, and oxygen atoms.

The three main categories of carbs are sugars, fiber, and starches and the main purpose of these carbs is to provide the body with energy. To do this, most carbs are broken down into glucose or stored as fat to be used for later, with the exception of fiber, which is used to feed the good bacteria in our guts, which can then be used to for energy by cells.

⚡ Related: Learn why gut health is so important and how it can affect your foals

What Are Bad Carbs?

When it comes to bad carbs, the biggest question to ask yourself will be ‘is this carbohydrate processed?’ If it’s been altered from its natural state in any way, chances are, it’s a bad carb.

Classic examples of bad carbs include the breakfast cereal you wake up to each morning, the sweetened packet of instant oatmeal you may serve up as a snack, the white or whole wheat bread you use to prepare your mid-day meal, or the tortilla that you eat with your wrap.

Grains are another ‘no-no’ carb source, but most people let these slip by. They think as long as it’s a whole grain, it’s no problem.

Big mistake.

The problem with grains is that we as humans don’t possess the mechanisms to completely break these down in the body and therefore, they can cause problems.

What happens when you digest a gluten or wheat peptide is they force open the tight junctions in the stomach, which then leaves your immune system open to intruders. In the end, this can lead to inflammation development, eventually going on to cause major diseases including all the autoimmune diseases that are becoming so common in today’s society [1].

Stop eating grains and you can avoid many of today’s common immune disorders.

You’ll want to experiment to see how your body reacts. Myself, personally, I cannot even eat grains in any capacity. Even though this can be a good carb for many, as you’ll see below, when I added them back to my breakfast, I spent the next week feeling run down and like I was getting a cold.

Upon removing them, my symptoms cleared. It became obvious my body could not tolerate them. Trail and error are the best way to see how your body responds. Remove it from your diet for a minimum of 21 days, ideally one month to see if there’s a difference in how you feel.

What Are Good Carbs?

Which now brings us to the good carbs. Eat the right carbs and you’ll be well-fueled for your workouts, energized throughout the day, and maintain a revved up metabolism.

Some of the best carbohydrates you can eat include steel cut oats, Ezekiel bread, sweet potatoes, quinoa (which is a seed, not a grain), gluten-free rice cakes for snacks, white potatoes if you aren’t a fan of sweet potatoes, and white rice [2,3]. Many people will question eating white rice, but what you need to know is that brown rice will go rancid faster in the body, potentially causing greater problems. White rice, therefore, is the superior choice [4].

Vegetables aren’t considered to be ‘active carbs’ due to their very low caloric intake, you can eat them in abundance without worry and they will always offer great benefits to your health.

One of the absolute best carbs that you could be eating is the sweet potato and can help you lose more fat!

Now you are better equipped to make good carb choices. If you want more information on grains, I’d highly recommend picking up either Wheat Belly or Brain Grain, both books which shed light on this topic.

What carbs do you find you feel best on?

Can I Have A Workout To Go With Those Carbs?

I’m a firm believer in earning your carbs.

There’s nothing wrong with a high-carb diet … IF you train hard.

If you’re not hitting the gym, or even if you are, but you’re just on one of those run-of-the-mill generic routines that focus on cardio and machine training, you can’t get away with eating too many carbs. (Good OR bad.)

So the secret to eating more carbs while STILL burning body fat faster than ever?

Get on the right program.

That doesn’t mean you hop on the elliptical for a half hour a day, or attend your pump class twice a week.

You need something properly structured to your goals that focus on the perfect blend of metabolism-boosting, lean muscle-building weight training, and calorie-burning cardio.

When it comes to working out, it is about quality, more than quantity. With the right training program, you can easily eat carbs and reach your goals, no matter what those goals are.

⚡ Related: Learn how timing your carbs can help you reach your goals!

10 Things I Wish I Knew Before I Got Fit

3 years ago, I thought I knew it all when it came to health, fitness, and nutrition.

I was sold on the idea of low-carb and low-calorie diets, thought cardio was the answer to my fat loss prayers and tried every single extreme trick in the book.

Well, through trial and (a lot of!) error, I realized that these weren’t the way to achieve my goals.

And through my own journey, and working with others, I found out the truth and put together the 10 things I wish I knew before I got fit.

Check out the video or read on to find out what lies, myths and misconceptions I fell prey to, so you can avoid making the same mistakes.

1. Muscle Burns Fat

Back in the day when I was 180 pounds and 24 + % body fat, I didn’t realize the importance of muscle.

I thought muscle was only for bodybuilders, and that if you wanted to get lean and drop pounds, you had to do cardio, cardio, cardio. All day, every day.

What a mistake that was.

I started weight training, built some lean muscle and the fat just fell off me.

Muscle increases your metabolic rate, meaning you burn more calories 24/7 –even while you’re sleeping!

2. Carbs Don’t Make You Fat

Good quality carbs are essential if you’re training hard and want to build a fit, strong, ripped physique.

It’s refined carbs –your white bread, your soda, and your candy –that make you fat.

You never have to completely cut your carbs –you simply have to pick the right types of carbs and cycle them.

⚡ Related: Learn the Difference Between Good and Bad Carbs

3. The More Water the Better 

This is so simple to do but so effective.

My general rule of thumb is ½ oz of water per pound of bodyweight, but more is better.

⚡ Related: Learn How Much Water Your Body Needs Daily

4. Metabolism Adapts

If you eat more, you burn more.

If you eat less, you burn less.

That’s because your metabolism adapts to what you give it, and is the reason why ultra-low calorie diets end up failing every time.

Your body has nothing to use for energy, and so tries to store everything that you eat, meaning your fat loss plateaus and becomes stagnate.

5. Cardio Isn’t the Most Effective Exercise for Fat Loss

Are you still pounding away on the treadmill for hours and hours in an effort to lose stubborn fat?

Are you making steady state cardio the mainstay of your routine?

I can guarantee that this is one of the reasons why you’re not making progress and getting the results you want.

Everybody (regardless of age, experience, and ability) is better served to make weight training or HIIT the focus of their program when it comes to getting lean, fit, and healthy.

⚡ Related: Learn if HIIT Cardio is Right For You

6. Weight Training is Essential

Strength training is so incredibly underrated when it comes to changing your body.

Weight training absolutely has to be the foundation of your workouts. You don’t have to do bodybuilding-style workouts, but you should be striving to get stronger, be that with free-weights, incorporating weights and bodyweight moves into your HIIT workouts, or even with machines.

A good analogy of this is a sprinter vs. a marathon runner.

The sprinter does virtually no steady state work, and focuses on power, yet is jacked, ripped and lean.

The marathon runner only does cardio, and is skinny, weak and still, has some stubborn fat.

7. Fats Don’t Make You Fat

While the name might imply the opposite, fat isn’t the enemy.

Low-fat foods are actually a huge roadblock to your success, as they’re highly processed, contain nasty ingredients your body doesn’t like, and can seriously wreck your results.

Stick with natural fats like avocados, almonds and olive oil.

⚡ Related: Learn the Difference Between Good vs Bad Fat

8. Consistency is Key

Don’t try to go all out, straight from the start.

Just pick a goal you can easily achieve, and stick with it from day one.

Even if that means you only commit to two 15-minute workouts each week, you’re far better off doing that, and making it a habit, then declaring you’re going to do an hour every day, then completely falling off the wagon by the start of your second week.

9. Goals 

“A goal without a date is merely a wish.”

People never achieve anything without set, time-defined goals –so start making them.

Like point #8, making it attainable is crucial, so goals like –

  • Make sure I get all my workouts in this week
  • Avoid alcohol for the next 7 days
  • Have 4 servings of vegetables every day for the next month

⚡ Related: Learn How to Set Goals for Faster Fat Loss

Work like a charm.

Even better are 30-day goals, such as –

  • Lose 8 pounds
  • Drop an inch from my waist
  • Fit into my favorite suit again

10. Be Patient, Stay the Course and Let’s Get Fit Together

I cannot stress how important this is.

Patience is a virtue, and never more so than in fitness.

If it took you 5 years to put on excess weight, it won’t come off overnight. Sure, you can make quick progress, but try to keep the big picture in mind.

This runs into staying the course –nothing worth having comes easy, so be prepared to put the work in, enjoy the highs and ride out the lows.

And as for getting fit together?

Are you surrounding yourself with like-minded people who are also goal-driven?

Are you making fitness part of your life?

You know that I’m in your corner, cheering you on, but have you got these kinds of people around you too?

A great social support network can be the difference between failure and success. If you need extra support, head over to become an ELITE member, where you will find a community of people just like you who are there to support you, not to mention support directly from me and my team, with updated workout videos that are updated constantly, new recipes every month, complete training guides and much more!

For a more in-depth look at the 10 things I wish I knew before I got fit, check out the video –

Why Black Friday Is a Lot Like a Fat Loss Diet

So that time is upon us again. 


Another year’s gone by, and Thanksgiving rolls around. Though for some, the real highlight of this time of year is Black Friday.

People plan for this for months and months – getting their “tactics” in place –

How they’re going to organize their day to get to the mall as early as possible

The ultimate methods for crowd-busting (without getting arrested!)

Strategically placing different family members at different stores to get all the best bargains.

Sitting up all night clicking “refresh” on their computers to swoop in and get the best deals on Amazon

It sounds crazy, but you and I both know – everyone does it.

And that’s pretty much okay.

Because it’s just once a year.

Splashing the cash on a few great bargains, and pushing the boat out just one day in every 365 really isn’t going to set you back too far. It doesn’t mean you can’t enjoy nice vacations, treat your kids, go out to eat, or do anything fun for the whole rest of the year.

Just one day. That’s it.

And that leads us on to the topic of today’s blog post:


“I Screwed Up My Diet”

Diet is without a doubt, the number one area where most people are likely to struggle with a fat loss plan and a body transformation.

Most don’t find sticking to a workout schedule that difficult. But a diet’s a different matter – because temptation is always there.

As we all know, though, getting your diet right is absolutely critical in being successful with your goals, and those who are in the zone, and on track to get amazing results understand this.

Which is why these folk often freak out when they have one day off their diet.

“I screwed up” is one of the most common things I hear from my clients the day after Thanksgiving, after Christmas, and after birthdays, parties, New Years, and any other times when there’s junk food a-plenty, and they’ve gone a bit (or a lot) overboard.

You Are Human

The first thing I’d tell you if you feel that you’ve been guilty of this, and are now ruing your poor choices is –

“You are human.”

We all make mistakes, and we all do things we know we shouldn’t.

And that’s okay.

Mistakes are how we learn. If we didn’t make mistakes, we’d never get anywhere in life, and it’s important to understand this.

When you do have one of those days (or even one of those weekends) where once you start, you can’t stop with the treats, snacks, and junk food, you mustn’t beat yourself up.

By being too hard on yourself, thinking that you’re a failure, and coming down way too tough, you’re only going to get into a vicious cycle of feeling that every time you have the smallest slip-up, you need to be punished.

Suddenly, you have a tiny morsel of food that’s not on your plan, you miss your protein at a meal, or you cave slightly to temptation, you start thinking you’re a failure.

This isn’t the case at all.

Rather than trying to make yourself feel guilty, the best option is to learn from it.

You don’t feel great for a lack of willpower and discipline, so use that to drive you forward.

Remember this feeling next time you’re tempted, and remember how you feel now.

The other big key here is to get back on plan ASAP.

If you screw up your diet a little at breakfast, that absolutely does not mean the rest of the day is wasted – you can still have a pretty damn effective fat loss day by making smart choices through lunch and dinner, and wipe that slate clean straight away.

Can a Chicken Salad Make a Fat Person Thin?

The obvious answer to this question is No.

If someone’s spent their life eating burgers, fries, and donuts, and has built up bad habits over 20 or 30 years, then sitting down and eating a chicken salad (or even eating healthy for a whole day) isn’t going to change their body and mind.

Why then, would you think that if you’re lean, fit and healthy, that one bad meal, one bad day, or even a sub-par week or weekend would suddenly pile on pounds of fat and make you a dieting failure?

It simply doesn’t.

Plus, I’ll let you into a little secret –

While I don’t condone deliberately going off-plan, sometimes indulging in those high-calorie junk foods can give you a mental and physical boost, cure cravings, and make you stronger.

It’s a One-Off

Black Friday only happens once a year, and everyone goes a bit crazy.

The only people who really suffer are those who get hooked on bargains and keep abusing the credit card for weeks and months afterward.

And that’s how it goes with “bad meals.”

You have a day here and there that doesn’t go to plan?

So what – you’re driven, you’re motivated, and you have self-control – for 95% of the time, you’re awesome at sticking to your diet.

These binges only become an issue when you can’t stop.

When you think you’re a failure, so binge even more.

When you adopt the “screw it” attitude and become a self-saboteur.

So this Thanksgiving, adopt the “one-off” mind-set.

Have some fun with your food, give yourself a little leeway, and realize that it’s just for one day.

The gym and all your healthy food will still be there tomorrow, and you’ll be a fitter, stronger, and happier person, ready to go and crush it and keep on track with killer results.

Need help figuring out what you should be eating the majority of the time? Check out our Custom Meals Plans and we will design a nutrition program designed just for you, your body and your goals.

Top 3 Proven Tips For Fat Loss

One of the most common comments I hear not only as a trainer – but from friends, family and online is:

‘How do you lose fat’

It should be simple, shouldn’t it? Eat less and move around more, right? Unfortunately, it’s not that simple.  With so much conflicting advice, I wanted to write this blog today to give you the 3 steps I have personally tested not only myself – but on thousands of others worldwide.

Keep reading after the post to learn:

  • How carb-cycling can help you lose weight
  • Why increasing your protein will help you fight fat
  • Reasons why you should focus on your training

I will also wrap up with my personal ‘formula’ for training success when it comes to fat loss. But first, let’s get you started with tip number 1:

Carb Cycle for More Fat Loss

If you caught my video the other week when I was dressed up as the Cookie Monster for Halloween (and if haven’t  you’ve got to check it out – not only do I look funny but it’s a great overview of carb cycling, you know I am a huge fan of carb cycling for fat loss?

Why? Because it works.


When you cycle carbs, you give your body one of the most effective ways of burning body fat – but without feeling like a zombie when you go fully low carb.

I come from a Paleo/Whole foods background. So it’s not like I don’t have experience with multiple eating lifestyles (as I like to call them). If you look at my early videos and pictures – the difference in my physique from when I used to follow that protocol, to what I look like now from carb cycling is night and day difference.

To make it work, you cycle from high carbs to low carbs over the course of a week. The thing about carb cycling is, not only is it super effective when it comes to leaning out – it allows you to have a weekly cheat or ‘free’ meal. This means you can stay committed to your physique goals, but you still get to have a life (and some fun!) with your family, friends or co-workers.

By the way, in the next week or so, I will be releasing my definitive book on carb cycling. So if you like the idea of trying this, and want to be told exactly how to make this work for you, and your lifestyle – keep an eye out for that.

⚡ Related: Learn Why Carb-Cycling is the Key to Losing More Fat, Fast!

Increase Your Protein Intake for Fat Loss

Protein is the cornerstone to successful fat loss regimen, and there are a few main reasons why you should make sure your protein intake is high enough.

Firstly, protein is fantastic for satiety – it’s is one of the most filling macronutrients, and can help keep cravings down. This is because it takes a long time for your stomach to break down the proteins to be digested, hence you feel fuller for longer.

This brings me neatly to the next great point when it comes to protein – TEF – also known as the ‘thermic effect of food’.  Don’t worry, am not going to take you through a science class! Today, all I want you to understand is that because protein is harder for the body to digest – it actually needs extra energy to break it down.

In fact, up to 15% of the calories in a protein meal are burned in digestion alone.

Finally, protein is crucial for your health. It allows your body to repair cells, and rebuild them. This is especially important if you are training regularly, as your body needs the building blocks of protein (called amino acids) to build muscle.

⚡ Related: Find Out How Much Protein You Should Consume on a Daily Basis

Focus on Your Training to Fight Fat

I promised I would share with you my personal training formula for fat loss, but before I do – I just want to break down exactly what I have seen work with myself, and thousands of times before.

For fat loss, you HAVE to get some form of weight training in. If you want to really ramp up your results, then you need to follow your weight training with HIIT (high-intensity interval training), such as something like HIIT MAX, which over 18,000 people have achieved success with to date.

Heck, I have even had personal trainers email me to say they use my program in their classes!

The above combination of weights and HIIT sounds like a lot, doesn’t it? But I am going to explain to you how everything you need to do can be done in one-hour max. That’s right, in just 60 minutes you can get your weight training, your HIIT training – everything you need for fat loss…nailed.

‘The MoreFIT Formula’

40 + 20 = Fat Loss

What that means is you are going to do 40 minutes of weight training, followed by 20 minutes of HIIT training. I bet you are thinking ‘how can I get my weights done in just 40 minutes’ Well, let me show you:

You need 4 pairs of alternate upper body and lower body exercises. So you could have shoulder press & squat, you could have chin up & box jumps, or even press ups & walking lunges.  Then, all you have to do is follow up with your HIIT training, and boom – maximum fat loss in just one hour.

There you go, my top 3 tips for getting a lean, toned physique.

Fat loss in a nutshell!

How To Decrease Your Body Fat Percentage (specific program)

The responses via Instagram have been great.

If you’re not sure what I’m talking about, then check out my profile here:‎

I’ve been asking for questions from my followers. And here’s the latest question from Nancy and Al.

“How to decrease body fat percentage: I incorporated cardio and weights, and my diet is pretty healthy in low-fat items, but my percentage stays at 20%. I’m stuck.”

That’s a great question everyone can benefit from. And, here I’ll share a few major points that can help.

In this blog and video, you’ll learn:

  • How to dial in your nutrition using whole foods
  • How to structure your meals and know how many calories to eat
  • How to train to lose more fat

Point #1: Dialing In Your Diet

Diet is always the first piece of the puzzle. Once you have your diet dialed in you can still get good results even if your training program is not perfect.

However, if you have everything perfect with your training program, but you’re eating the wrong diet, you will never see the results you want – and you will get very frustrated.

Nancy referenced low-fat items in her question. This was the first red flag that I spotted.

Healthy fats won’t make you fat. They are actually very good for you.

So, instead of focusing on low-fat items, you should begin to eliminate processed foods from your diet.

Remove processed foods, refined carbohydrates, and sugars from your diet.

Instead, focus on whole foods from as close to nature as possible:

Top Whole Foods 

  • Fish
  • Fowl
  • Nuts
  • Seeds
  • Lean meats
  • Vegetables
  • Fruit (small amount)

If you just make these changes, you will quickly see a reduction in your body-fat levels.

Now that you know what to eat and what to avoid, let’s look at how to structure your meals throughout the day.

Point #2: Structuring Your Meals

I advise eating 5 to 6 meals per day, 2 to 3 hours apart.

Meal 1 – protein/fats/carbs (1/3 from each food group)

Meal 2 – protein/fats/carbs (1/3 from each food group)

Meal 3 – protein/fats/carbs (1/3 from each food group)

Meal 4 – protein/fats (2/3 from protein)

Meal 5 – protein (all calories from protein)

Calorie intake per meal

Meal 1 – 25% of your daily calories

Meal 2 – 25% of your daily calories

Meal 3 – 25% of your daily calories

Meal 4 – 18.75% of your daily calories

Meal 5 – 6.25% of your daily calories

You will need to work out your BMR (see my previous articles for details), in order to figure out your actual calorie numbers.

You Don’t Need to Count Calories

You don’t need to count each calorie that you consume. But, you should have a general idea of a number of calories from each food group. This is the reason that I use the pie charts, as a general way to measure.

⚡ Related: Learn How to Easily Calculate Your Calories

Point #3: Training 

Here are important training points to help you unstuck and burning fat.

  • Complete a dynamic warm-up (5 to 10 minutes)
  • Use heavy weights. Create a workout around one major lift, and then use a few smaller exercises (40 minutes)
  • Emphasize HIIT cardio training (20 minutes). I even have a program dedicated to implementing HIIT cardio as an effective way to lose body fat, called HIIT MAX™.
  • Stretch to cool down (5 minutes).

⚡ Related: Learn Why HIIT is the Best Cardio For Fat Loss


Use the tips and suggestions above and you will see a reduction in your body fat. If you just make the diet changes, you will start to see a big difference in your body composition. But when you combine the diet changes with the fitness program, you will be amazed at your transformation.


Increase Your Fat Intake To Burn More Fat

In this post, you’ll learn:

  • If eating fat really makes you fat
  • Why you need to consume fat
  • Bad fats you should avoid
  • Good fats you should be eating

Does eating fat make you fat?

If you’ve read some of the mainstream diet books and magazines then you will have heard this saying. Unfortunately, it is misleading and causes lots of people to take the wrong diet approach.

Such people will remove all fats from their diet. In doing so, they will eat processed foods labeled “zero fat”, and other manufactured foods.

In the end, they actually gain more body fat as a result.

I have heard such stories from many people who eventually get so confused, they are close to giving up on their weight loss goal.

⚡ Related: Learn How Fats Can Help You Burn More Fat

The truth is that fats are needed by the body.

However, we need to separate the good fats from the bad.

The healthy fats are called monounsaturated fats and polyunsaturated fats.

Monounsaturated fats will raise your good HDL cholesterol and prevent the unwanted build up in your arteries. As you can see, they are healthy.

On the weight loss front, they will help to prevent stomach fat. I like to get these fats from avocados, almonds, cashews, and olives. Check out some of my other articles for details on these foods.

Polyunsaturated fats will help to lower your LDL cholesterol while increasing your immune system and aiding with brain function. As these types of fats are filled with omega 6 fatty acids, they also help with skin and eye care.

I like to eat these fats from foods such as salmon (but other fish are great too, such as herring), flaxseeds and walnuts.

Fats to avoid

The fats that you need to avoid, if you want to lose weight, are trans fats. These types of fats are made from saturated fats and are then altered chemically in order to increase their shelf life.

Besides making you fat, they will also increase your risk of heart disease and lead to an inflamed body.

The biggest culprits are fries, doughnuts, cookies, chips, desserts and other processed foods. You need to check the labels of foods you buy, as some trans fats are included in foods you would not expect.

Eat good fats for health and weight loss

I lost weight by cutting down on my carbohydrate intake. In order to get the fuel I needed for my workouts, I eat more calories from fat (see those listed above). The body will quickly switch over to a state of ketosis when you start doing this.

Science shows that when the body is in ketosis for a time, the brain will start to use ketones, and therefore decrease its need for glucose. This means you will lose weight and keep your body healthy.

On top of this, studies have shown that a low carb diet is a good treatment for a range of neurological conditions, such as seizures and Alzheimer’s.


Don’t believe the hype that fats make you fat. Only trans fat will do that. However, eating healthy, clean fats will let you feel good and crank up your metabolism, so you burn calories all day – leading to a lean, trim body. There is a lot of misinformation out there about what is healthy, so to make sure what you are eating is what you should be eating, and not just another hype, let us create a Custom Meal Plan for you, so you eat according to your needs.

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