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FAT LOSS NUTRITIONDEFL 2.0:THESE NUTRITIONALRECOMMENDATIONSARE A COMPILATIONOF MY BEST TIPS ANDTRICKS REGARDINGNUTRITION FOR FATLOSS. ENJOY :-)THE MOST DANGEROUS FAT LOSS DIET IS LOW FAT.IT WAS REALLY STRANGE WHEN I FOUND OUT THAT WHAT I WAS EATING WASN’T HEALTHY AT ALL. I WAS EATING A LOWFAT DIET, CONSUMING AROUND 1500 CALORIES A DAY AND GAINING WEIGHT - LET’S END THIS, NOW.I spent years trying tofigure out how to eatproperly. It can bereally confusing. Iread all kinds of dietbooks, took collegenutrition classes at PennState University, andeven went to WeightWatchers to figure outhow their most successfulclients got results.I started eating low fator non-fat everything. Ireduced my caloric intakeby about 1000 calories aday, and I started doingintense cardio for about1-2 hours/day. I managedto lose about 15 pounds,but my energy level hadplummeted and my bodylooked malformed. I wasmiserable, and I wasdisappointed in myselfmore than words canDouble Edged Fat Lossdescribe. What's worse isthat I was a Kinesiologymajor at PSU, so this wassupposed to be one of mystrong points.Basically, I felt like afailure.Unfortunately, thebiggest lesson I learnedalong the way was thatnone of the diet plans Ihad studied trulyworked. at least not bymy definition of theword. Most peoplecouldn't keep the weightoff, or they struggled toeat on a daily basis, ortheir bodies had changedin some undesirable way.Even the best resultswere sub-par, and I wasconsidered a successstory. at least forawhile.It's time to get thestory straight. It's timefor a new era ofnutrition for fat loss.Eat Fat, Build Muscle,Lose Fat The funny thingabout getting rid of faton your body is that youneed to eat fat to getrid of it. this isHUGE.Page 1
Find A Fat Loss FriendBelow, you’ll find a picture of mydoggie, the Keeley Monster. She’sabsolutely my fat loss pal - weinterval train together, stretch,run sprints, and even treatpatients and train clients. Shefeeds off of my energy.So long as you exercise, eating your favorite foods is the key to your success.I've had the unique opportunity to develop closedeveloping long-term nutritional habits you can livefriendships with some of the best nutrition expertswith to produce long-lasting results:in the world. They've taught me things that I never1. Specific Rapid Weight/Bodyfat Loss Dietwould have understood without their guidance.(shortterm)NutritionIn fact, they inspired a passion for nutrition in2. The Live-able Diet (long-term or consistentTomethat I never even knew I could have. I alwaysweight loss)Conquerthought nutrition was the most boring collegeWorkouts 3. Nutrition For Energy & Fat Loss (shortclass I took, and I swore I'd rather do anything than&longterm, but not as drastic up front)think about what I'm eating. I was dead wrong.As you can see each type of nutritional programFinding a sound nutritional strategy can be theoffers its own benefit. Rather than trying to choosedifference in feeling energetic all day long,one specific diet to solve all your problems, I'd tryconquering your workout every day vs hitting theasking myself a few of the following questions:gym and going through the motions, and developing1. What are my specific goals?inflammation in your body that overwhelms your2. Do I have other factors that may interfere withbody's immune system and prevents fat loss frommy progress? If so, can I find a workabletaking place as a protective mechanism. Learningstrategy that correlates to both my goal andhow your body responds to the dietary intake youpersonal needs?consume is really half the battle in fat loss. We're3. How long of a time period am I giving myself?going to talk about 3 basic situations, in greatest4. How l long would I like to sustain this level ofdetail for when it comes to losing fat rapidly andresults?Double Edged Fat LossPage 2
The Fastest Path To Nailing Down Your Nutrition:AssessYourGoalsEat basedupon utritionFor YourGoalsObserveReasonsWhy YouEatFindUnrealisticAspectsof DietGet TheRightSupplementPackageIncorporateCheat Days& ProteinCommitTo EatingCleanDouble Edged Fat LossPage 3
Assess Your GoalsFatLossThis is good for looking slim and toned, getting ripped,increasing metabolism, and short-term goalssurrounding your fitness and nutrition routines. Manytimes, it doesn’t take any caloric restriction at all (orbarely any) to get a great fat loss effect. While your bodysheds fat, it builds muscle slowly.WeightLossThis is important if you are overweight by more thanabout 10-15 pounds. Below that, fat loss is the mostimportant. Beyond this, it’s important for the health ofyour heart and other organs that you lose weight. 1-4pounds/week is the range you should be shooting for (4pounds/week only for 4 weeks or less)MuscleBuildingBuilding muscle is important for everyone. Withoutmuscle, your metabolism plummets, and you are at riskof gaining weight quickly and becoming unhealthy. Also,building muscle helps balance out estrogen-relatedhormone issues. It’s reasonable to strive for 1-2.5pounds/muscle per week in an aggressive plan.IncreaseEnergy(Live Healthy)Double Edged Fat LossThe best way to do this is to eat clean. You’ll bechoosing organically, farm-fresh options, and you’llunderstand that homecooking is necessary. The chancesare, you’ll spend a bit more money on food here, but lesson supplements, doctors’ visits, and anti-inflammatoryagents such as cholesterol lowering meds.Page 4
Determine Target Time Frame For Reaching Your Goals:CATEGORY OF GOAL:Fat LossTIME FRAME OF GOAL:30 Days6 MonthsWeight LossMuscle BuildingRECOMMENDED GOALS TOSET FOR THIS TIME FRAME:"I'm so happy andgrateful now that I'velost 5% bodyfat in thelast 30 days.""I'm so happy andgrateful now that I'velost 17% bodyfat in thelast 6 months."30 Days"I'm so pumped now thatI've lost 20 pounds inthe last 30 days."6 Months"I'm so excited now thatI've lost 35 pounds inthe last 6 months."30 Days"I'm so proud of myselfnow that I've lost 4%bodyfat and gained 10pounds of muscle in thelast 30 days."6 Months"I'm so happy andgrateful now that I'vegained 30 pounds ofsolid muscle in the last6 months."Increase Energy(Live Healthy)30 Days6 MonthsDouble Edged Fat Loss"I'm so happy andgrateful now that I'vestarted eating 'clean'in the last 30 days.""I'm ecstatic now thatI've completelytransformed my diet inthe last 6 months."Page 5
Find Unrealistic Aspects Of Your Diet:5-10 servings offruits andvegetables from25-30 differentfruit and vegetablevarietyShopping for onlyorganic andgrassfed foodsourcesEating 'healthysnacks'Eating fish everyday for improvedlymphatic healthand circulatoryfunction (plusmemory)Keeping things inmy kitchen thathelp me lose fat,not gain weightand disappointmyselfControlling Insulinlevels through mydiet to reduce fatstorage fromsugarsCarb/Protein'Energy Combo'within 15-30minutes after aworkoutFinding foods that'taste' good & arealso 'good for me'Controlling caloricintake(it's just notsomething that Iwant to do)Controlling thefood that I eatStaying on a dietfor any more than1 month (myfamily just won’ttolerate it)Eating a mealwithin 1 hour of aworkout(balanced)Double Edged Fat LossPage 6
Get The Right Supplement Package:You can supercharge yourinsulin sensitivity beforecarbohydrate-containingmeals in just a few secondswith IC-5. IC-5 contains asynergistic blend of 5 uniqueand hard-to-come-bynutrients in the exactScientific Dose used inresearch to dramaticallyimprove your insulinsensitivity, enhance controlof your blood sugar levels,partition carbs to yourmuscles (NOT fat), andincrease fat burning.Through patentedmicroencapsulationtechnology, Pro-X10 delivers up to TEN TIMESmore healthy bacteria to yourgut (50 BILLION cells daily)when compared to traditionalprobiotic products where theoverwhelming majority of thecells are DEAD and uselessbefore ever reaching theirfinal destination.AbsorbMax , aBioTrust Low Carb is madecomprehensive blend of 16unique digestive enzymeswhose key ingredients havebeen shown to help your bodyfully break down and absorbthe nutrients contained innearly every food you eat.with natural ingredients. Thatmeans you won't find anyartificial colors, flavors, andmost importantly artificialsweeteners in our protein.The hormone Leptin literallycontrols every piece of the fatloss puzzle; however, researchshows that Leptin productiondrops by over 50% in the firstweek of dieting and it getsprogressively worse. That is whymost people fail with long termcalorie restriction and with otherdiet supplements - theseapproaches don't take Leptininto consideration. And that'sexactly what LeptiBurn does.Double Edged Fat LossOmegaKrill 5X is able todeliver up to 5 times moreOmega-3 fatty acids to theinflamed cells of your bodythan even TG form fish oil, andFIFTEEN times more than ethylester fish oil supplements,where 80 - 95% of the mostcritical active ingredients willnever be absorbed.Page 7
One of the biggest obstacles that you are boundto face in your body transformation journey iseating on the go. BioTrust Organic Protein Barsare your convenient, organic, high-proteinsolution! BioTrust Organic Protein Bars offeryou guilt-free, convenient, and deliciousnutrition.BioTrust Protein Cookies are absolutelydelicious, just like mom's over-baked cookies,but instead of fattening, they're extremely goodfor you and your waistline.Athletic Greens: The Energy Drink that isActually Healthy! Made from Natural WholeFood Ingredients. Contains probiotics andenzymes for optimal nutrient absorption anddigestion. Carefully formulated by doctors andnutritionists to deliver essential nutrients.Double Edged Fat LossPage 8
Commit To Eating Clean:Here are the Top 10 things I’ve learned about eatingcleanfrom Mike Geary and Isabel de los Rios:1.2.3.4.Eat grass-fed beef, other meats, and/or chickenEat organic whenever possible (actually FDA certified organic)Stay away from Trans-fats at all costsUse almond butter, grass-fed real butter, and coconut oil for all ofyour cooking5. Stay away from soy (and other forms of estrogens in your food,such as xenoestrogens that are on herbicides and pesticides fromnon-organic food sources, plants, and fruits)6. Choose healthier alternatives to corn-based products (high fructosecorn syrup, Canola oil, and cornmeal-fed animals)7. The yolk is the healthiest part of the egg, but the key is reducinginflammation in your body as to not develop ‘bad cholesterol’deposit on your arteries8. See food as an ‘energy source,’ not craving. Once you do this, yourtemptations go away because you want to ‘feel great’9. Consume more protein and stay away from starchy foods with littleto no nutritional value10. Watch hydration. This is key for all other vital bodily function.*Bonus: Eating clean can eliminate many food allergies & IBS.Double Edged Fat LossPage 9
Incorporate Cheat Days And Protein:Here Are The Top 10 Things I’ve Learned About Cheat Days &Consuming The Proper Amount Of Protein From Joel Marion,John Romaniello, and Nick Nillson1. 0.8 to 1.2 grams of protein per pound of bodyweight, per day(ideally based off of Lean Body Mass, or LBM)2. Low fat, low-carb over a period of 3-5 days can lower Leptin,significantly, and destroy fat loss potential3. Cheat days can be reasonably followed by fast-days andproteinonly days when trying to lose fat or build muscle,respectively4. Cheat days are better than 'cheat meals' - make it a day per week,not a meal or snack per day5. More protein, period. Even more if you're building muscle. (1.2grams/pound of lean body mass for this person)6. Protein helps build muscle glycogen stores, which is what allowsmuscle to function7. Shake days can prove useful for both discipline and cleansing,while also providing the right type of calories for weight loss8. Eat protein with every meal and after every workout9. Watch bowel habits - should be easy and quick for healthydigestion10. Stay away from the scale for 2 days after you cheat - it's apsychological mindset killer!Double Edged Fat LossPage 10
Observe Reasons Why You Eat& Shape Long-Term Success:Here Are The Top 10 Things I’ve Learned About EmotionalEating & Long-Term Nutritional Success From JohnDavenport & Sue Heintze:1. Observe how you feel when you eat (was there a cause outsideof hunger?)2. Hydration is key. Make sure you drink at least 3 liters/day3. Eat your favorite foods, but for the right reasons.4. Create a positive-association with food by using a PositiveReward System5. Small, friendly penalties for eating the wrong stuff can be ahealthy habit to follow (such as betting a friend)6. Gourmet food can taste great! .and it doesn’t have to take thatlong to prepare when done right. Following a healthy, buttasteful cookbook can be very helpful.7. Massive caloric restriction usually results in self-loathing andpoor weight loss outcomes.8. Eat 5-6 planned meals per day to reduce emotional eating andimprove metabolism while avoiding hunger/cravings.9. Plan to eat a lot of fiber. This is easiest through greens andveggies.10. Low fat diets make you hungry and upset. They are more likelyto cause you to be driven back to the wrong foods in the end.Double Edged Fat LossPage 11
Eat Based Upon Daily Activity:Here Are The Top 10 Things I’ve Learned About NutritionFor Workout Days and Non-Workout Days From JohnRomaniello, Nick Nillson, Mike Geary, Isabel de los Rios, &Joel Marion:Workout Days:1. Pre-workout carbs2. Post-workout shake (of some sort)3. 15-30% more calories for day4. Morning nutrition sets the day5. Get away with more, so enjoy this a bit for long-term successNon-Workout Days:1. Go to bed hungry2. Watch hydration for healing of muscles from previous days3. Sugar consumption should be at a minimum4. Try to avoid cheating on these days - best to work out on cheatdays5. Choose good fats that fill you and keep you satiated.Double Edged Fat LossPage 12
Bonus Module: Lose Belly FatThrough Your Diet:Here Are The Top 10 Things I've Learned About Losing BellyFat Through Good Nutritional Habits From Josh Bezoni:1. Keep to the outside of the supermarket; avoid the isles.2. For rapid belly fat loss, try to eat 30 grams of sugars/carbs perday and 30 grams of fiber.3. Clean out the 'toxic waste' your body produces by increasingfiber intake.4. Eat organic; it's easier on your body.5. A calorie is not a calorie - protein burns 20% of itself.6. Insulin levels are the 'master hormone' for your body in termsof fat storage, in a sense.7. Calorie-confusion (tricking your body by changing calories in acertain pattern) allows Leptin levels and other hormones to staynormal, as opposed to caloric-restriction ultimately leading todepletion of these hormones.8. Don't count calories. Look at your food choices and eat morenatural foods, instead of process foods.9. Use the fist rule for food choices (to determine how muchprotein, carbs, and fat to have in your food)10. Eat mini-meals, not snacks.Double Edged Fat LossPage 13
Assess Your Goals:Nowthat your target time-framehas passed to reach your goals, it'stime to answer the following questionsand then review the purpose foryourupcoming phase:1.2.3.4.5.Have I reached my goal?Was my goal Realistic?Do I have the same goal anymore?How can I adjust my goals to bestserve my current needs?How could I have been even moresuccessful?FatLossThis is good for looking slim and toned, getting ripped,increasing metabolism, and short-term goals surrounding yourfitness and nutrition routines. Many times, it doesn't take anycaloric restriction at all (or barely any) to get a great fat losseffect. While your body sheds fat, it builds muscle slowly.WeightLossThis is important if you are overweight by more than about 1015 pounds. Below that, fat loss is the most important. Beyondthis, it's important for the health of your heart and otherorgans that you lose weight. 1-4 pounds/week is the range youshould be shooting for (4 pounds/week only for 4 weeks orless)MuscleBuildingIncreaseEnergy(Live Healthy)Double Edged Fat LossBuilding muscle is important for everyone. Without muscle, yourmetabolism plummets, and you are at risk of gaining weightquickly and becoming unhealthy. Also, building muscle helpsbalance out estrogen-related hormone issues. It's reasonable tostrive for 1-2.5 pounds/muscle per week in an aggressive plan.The best way to do this is to eat clean. You’ll be choosingorganically, farm-fresh options, and you’ll understand thathomecooking is necessary. The chances are, you’ll spend a bitmoremoney on food here, but less on supplements, doctors’visits, andanti-inflammatory agents such as cholesterol loweringmeds.Page 14
Thanks for checking out this guide!As a review, here's what you'll need to do next:1. Be sure to go the members' area and listen to/read all of theinterviews I've added up there for you.2. Decide on all supplements that you're going to get to fillthose 'nutritional voids' in your diet.3. Develop a passion for nutrition by finding a plan that suitsyou, personally.Nutrition doesn't have to be that hard. There's a fundamentalmindset shift that takes place when you finally learn that nutritionproduces a reaction in your body that dictates how you live, feel,and interact with others.Double Edged Fat LossPage 15
Muscle Building Building muscle is important for everyone. Without muscle, your metabolism plummets, and you are at risk of gaining weight quickly and becoming unhealthy. Also, building muscle helps balance out estrogen-related hormone issues. It’s reasonable to strive for 1-2.5 pounds/muscle
