![\"nutrition](\"http:\/\/fatlossaccelerators.com\/site\/wp-content\/uploads\/2013\/07\/DFHG_019_3GoodNutrRules_THUMB_-300x225.jpg\")
<\/p>\n“Gluten-free cake is healthy, right?”<\/p>\n<\/div>\n
WHEN \u201cHEALTHY\u201d DOES NOT EQUAL HEALTHY<\/h1>\n
Let\u2019s take a look at what a typical \u201chealthy\u201d meal plan would look like if we stayed true to the government recommendations<\/strong> of lots of whole grains, not too much protein (god forbid!) and definitely staying away from the dreaded three letter word: FAT.<\/p>\n Here\u2019s what your day would look like:<\/p>\n Breakfast:<\/strong> 2 pieces whole grain toast with peanut butter, blueberry yogurt Not too bad, right?<\/p>\n WRONG!<\/p>\n Now, let\u2019s take a look at a day following the Transformation Nutrition Guidelines for massive weight loss:<\/p>\n Breakfast:<\/strong> 2 Hard Boiled Eggs, Handful Organic Baby Spinach, Protein Shake with Water Notice the difference?<\/p>\n We\u2019ve replaced the \u201ccalorie-dense\u201d grains with NUTRIENT-DENSE vegetables. You\u2019re still getting your carbohydrates, but now we\u2019re getting them from sources that actually carry some vitamins and minerals with them. Imagine that \ud83d\ude09<\/p>\n Until you get down a lower body fat percentage grains and starchy carbohydrates are NOT your friends. They may try to tell you they are by disguising themselves as \u201cwhole grain\u201d and \u201cfiber rich\u201d, but trust me: They are NOT doing you any good when you\u2019re at a high body fat percentage.<\/p>\n And by high I mean over 25% for females and over 15% for males.<\/strong><\/p>\n I\u2019m sorry if that\u2019s not what you want to hear, but I don\u2019t make the rules of physiology. I\u2019m not nearly smart enough for that \ud83d\ude09<\/p>\n Once you\u2019re down to a lower body fat percentage then we can start re-introducing those starchy carbohydrates back into your diet… on WORKOUT DAYS. You still have to earn those foods.<\/p>\n And if you want a real big gold star on your nutrition journal you\u2019ll get the starchy carbs from foods like sweet potatoes, yams, beets, white potatoes, quinoa and maybe a little bit of rice every once in awhile.<\/p>\n Watch this video to discover the TRUTH ABOUT CARBS<\/span><\/a><\/span><\/strong><\/p>\n If you want to lose massive amounts of weight – anything above 20 or 30 pounds – and, here\u2019s the kicker, keep it off, you\u2019ll say bye-bye to processed carbohydrates like pastas, breads, muffins, bagels and the like. Except of course on your 10% Days. Anything goes on those days (within reason of course…). More on that later.<\/p>\n So as you can see from the sample Transformation Nutrition meal plan above we\u2019re basing your meals around 3 things:<\/p>\n 1. High Quality, Lean Protein If we can base our meals around those food choices, nutrition becomes very simple and the calories and nutrient ratios just kind of fall into place.<\/p>\n But for those of wanting some cold, hard numbers…<\/p>\n When I first see a new client and we start talking about how many calories to lose weight there\u2019s a rule of thumb I go by:<\/p>\n Take Your Bodyweight & Multiply By 10<\/strong><\/p>\n For example: Now, that might seem like a lot, but when we are getting those calories from nutrient dense sources like lean proteins, healthy fats and lots of vegetables we\u2019re still OK. Starvation is NOT the goal. Write that down and repeat after me: Starvation Is Not The Goal.<\/p>\n Too often I see clients nutrition journals and they aren\u2019t eating nearly enough, especially with the hard metabolic and strength workouts we\u2019re doing together. When you\u2019re training hard you need to replenish the body with some good, high quality nutrients to build that lean muscle and increase your metabolism.<\/p>\n That\u2019s the key to long lasting, life changing weight loss. Getting stronger, building lean muscle and increasing your metabolism. Then you don\u2019t have to worry about cutting calories and weighing your food because you\u2019ve built your body into a fat burning machine!<\/p>\n This is a very common question and when I give people my answer it\u2019s usually preceded by:<\/p>\n \u201cNow this is going to sound like a lot…but just trust me on this.\u201d<\/p>\n So for protein we take another very simple rule of thumb:<\/p>\n 1 gram of Protein per Pound Of Bodyweight<\/strong><\/p>\n So for our 250 pound example person above, they would be shooting for 250 grams of protein per day. Yes, 250 grams PER DAY.<\/p>\n OK, no pick your jaw up off the floor and stay with me here.<\/p>\n We\u2019re basing our meals around good, high quality lean protein sources here. Things like grass fed beef, wild caught fish, turkey, chicken and eggs. Lot\u2019s of great, healthy protein sources.<\/p>\n And the truth is, if you can get up to that much protein, you definitely will NOT be eating any other garbage that\u2019s for sure.<\/p>\n Protein and fats give you the most satiety of the macronutrients which means they leave you feeling full for longer than carbohydrates do.<\/p>\n Proteins are also the building blocks of muscle tissue so having a good whack of protein in your diet when you\u2019re training hard is crucial for building strong, lean muscles.<\/p>\n Good news, you don\u2019t have to be afraid of fat anymore. YAY!<\/p>\n The truth is, fats are essential for healthy living. Hence the term \u201cESSENTIAL FATTY ACID\u201d.<\/p>\n *Quick Side Note* I\u2019ve always found it funny that we have \u201cessential amino acids\u201d A.K.A. proteins, and we have \u201cessential fatty acids\u201d A.K.A. fats, but there is NO SUCH THING AS an \u201cessential carbohydrate\u201d. What does that tell you?<\/p>\n Alright, back on track…<\/p>\n So like I mentioned before, one of the three things we focus our meals around are healthy fats. The other two being lean proteins and vegetables.<\/p>\n Now, we don\u2019t necessarily need to have healthy fats with EVERY meal (like we do with proteins and vegetables, but we should have healthy fats at MOST meals.<\/p>\n And these fats should come from good sources:<\/p>\n 1. Wild Caught Fish Throw some of those things into a few of your meals and you\u2019re good to go.<\/p>\n Alright, really quick, we\u2019ll talk about the 10% rule.<\/p>\n I always tell my clients that if you can stick to the Bodyshaping Nutrition Guidelines (the 3 in this article and then the 7 others we haven\u2019t talked about yet) and really dial it in for 90% of the time, you can allow a 10% variance for cheating.<\/p>\n Now, the key is that you HAVE to be DIALED IN for that 90% in order to earn your 10% cheat days otherwise it doesn’t work.<\/p>\n The best thing to do is to schedule your 10% meals\/days so you have that to look forward to during the week. So if you have a party of special dinner that you know is going to be hard to follow the guidelines at, schedule it in and look forward to it. That way you can go to your dinner and actually enjoy it.<\/p>\n But when you wake up in the morning, it\u2019s back on track as if that night never even happened. Got it? Good!<\/p>\n So to wrap up this nutrition article just remember:<\/p>\n 1. Lean Protein, Healthy Fats, Vegetables If you want to truly take your goal of massive weight loss to the next level, check out the inspirational story on this page of one of my clients who lost over 103 pounds and totally transformed her entire life:<\/strong><\/p>\n Discover how one woman lost over 103 pounds and totally transformed her life here<\/span><\/a><\/strong><\/span><\/p>\n Dedicated to your success,<\/p>\n Cameron Makarchuk
\nSnack:<\/strong> Apple, Bran Muffin
\nLunch:<\/strong> Sandwich (2 pieces whole grain bread, sliced deli chicken breast, cheese, lettuce,\u00a0tomato), granola bar
\nSnack:<\/strong> Banana
\nDinner:<\/strong> Whole wheat spaghetti, marinara sauce, mixed greens salad<\/p>\n
\nSnack:<\/strong> Handful of raw Almonds, Cut up Carrots\/Peppers\/Broccolli, \u00bd Grilled Chicken Breast
\nLunch:<\/strong> Grilled Salmon on Large Mixed Greens Salad
\nSnack:<\/strong> \u00bd Grilled Chicken Breast, \u00bd Avocado
\nDinner<\/strong>: Grass Fed Ground Beef, Stir Fried Vegetables<\/p>\n
\n2. Lots Of Vegetables, Preferably Green & Leafy
\n3. Healthy Fats<\/p>\n1. HOW MANY CALORIES FOR MASSIVE FAT LOSS<\/h2>\n
\nA 250 pound person would go 250 x 10 = 2500 Calories per day.<\/p>\n2. HOW MUCH PROTEIN DO I NEED TO LOSE WEIGHT<\/h2>\n
SO HOW MUCH PROTEIN DO I NEED?<\/h3>\n
3. THE DREADED THREE LETTER WORD: FAT<\/h2>\n
\n2. Grass Fed Beef
\n3. Krill Oil Supplements
\n4. Coconut Oil
\n5. Grass Fed Butter (sometimes)
\n6. Olive Oil
\n7. Raw, Unsalted Nuts
\n8. Seeds
\n9. Avocado<\/p>\n4. WHAT\u2019S THIS 10% RULE?<\/h2>\n
\n2. 1 gram Protein Per Pound Of Bodyweight
\n3. Don\u2019t Be Afraid Of Fat
\n4. Follow The Rules 90% Of The Time & Schedule Your 10% Meals<\/p>\n
\nMaster Transformation Coach
\nCreator, Extreme Fat Loss Blueprint<\/span><\/a><\/span><\/strong><\/p>\n