A simple fat-loss diet.

There are no calorie restrictions (except for the starches) on this plan.  Eat as much as you want of each food.  Please PM me any questions about substitutions. 

Meal #1   3-6 eggs, cooked or raw.  Add as many vegetables as you can handle, the more the better! 

Meal #2- Big Salad - mix any 5-6 raw vegetables + raw nuts/seeds. The  nuts/seeds are important as there is not much in the way of  macronutrients in the vegetables. Use a high-fat low carb dressing.  Olive oil + balsamic vinaigrette is my preferred dressing.

Meal #3 Fullfat plain yogurt  up to 32 ounces in a sitting.  No fruit or sweetner.  If you are detoxed off of sugar full fat yogurt should taste sweet to you.

Meal #4 Grass-fed beef + large serving of any vegetables you prefer, raw or lightly cooked.  If the veges are not crunchy you over-cooked them! 

If you are in training you need to add starches to your diet, either potatoes or rice in any form.   You can eat your starches with your last meal of the day (when insulin sensitivity is lowest = better absorbed by muscles for tmrws training ) or  chose to eat your starches immediately after training.  There is some research that shows that carbs are more readily absorbed in the muscles (as opposed to be poured into the blood stream) immediately after training.

If you are in-training and  trying to lose bodyfat most people will do well on about 200 calories a day of starch.  If you are lean and not trying to lose bodyfat you can eat up to 400 calories a day of starch.

Remember that we are trying to get at least 200 calories a day from above-ground vegetables.  400 calories of starch + 200 calories of vegetables is close to the limit for almost any person.  We are trying to get 25% or less of our calories from carbohydrates.  Most people fit in the 1800-2400 daily total calorie required range.  25% of 1800 = 450 calories, 25% of 2400 = 600 calories.

You can easily see how fruit can sabotage your fat-loss efforts as they relate to the amount of carbohydrate I recommend.   If you are at the maximum 600 calories of carbohydrates (assuming 2400 total daily calories) and add 2-3 pieces of fruit you are all of a sudden at 900/2400 calories from carbs and that is 37.5% of total calories from carbohydrates, way too much for fat-loss.  In addition it is my opinion that eating fruit leads to cravings to eat more fruit!  There is absolutely no need for fruit on a fat-loss diet.  I'm waiting for somebody to prove to me that fruit is an essential food group but I am not holding my breath.  Save your sugars for cheat meals.   

You can have bacon or raw nuts at any time during the day so long as you don't think it will hurt your appetite for the next scheduled meal.  .   I don't typically put limits on portions but try not to go too crazy with the nuts because they do have some carbohydrate in them.  2-3 ounces  a day of raw nuts/seeds is plenty.