When it comes to diet I have always liked to keep things fairly simple. Why? Because simple is effective.

Too many people complicate things. Their weight, measurements, going crazy over macros, and obsess over their food. I am willing to admit that this can be extremely effective for some but in my experience, most people fall apart following this type of plan. Simply put, we live in a day and age of way too much information. Everybody is a guru and John from the pub who’s sister is doing keto doesn’t actually know better.

So here are  ‘5 Simple Rules For Fat Loss’. They are rules I have developed and used with clients over the years and rules I have followed at times myself. I’ve seen others attain tremendous success as well as by following them.

Remember that the rules are simple to follow but that doesn’t make the process easy. If you want to see results you’ll need to stay dedicated. You’ll have to have self-control, will power, and determination. Mostly you will need to be consistent long enough to see results.

Diet alone also won’t be enough to see the weight loss you want. You’ll need to be on an exercise program and get plenty of sleep. Do those things in conjunction with these rules and you’ll see some rapid results.

As with any and all training and nutrition programs, there is no one size fits all. This being said – regardless of who or what you are.. stick to these rules and I’d bet my bottom dollar you’ll be happy with the outcome.

Here are the rules:

1) Eat 5 small meals per day. Ideally, they are spaced 3 hours apart. What do I mean by meals? Small feedings. You should never exceed 400-500 calories in any one meal. Your daily total should end up between 1600 and 2500 calories per day. Make sure you at least eat the minimum to support the work you are doing.

2) Eat real food. Ditch the processed foods and sugar. If it was made in a lab don’t eat it. If you can’t pronounce it don’t put it in your mouth. If it wasn’t made 100 years ago it’s not food now. Basically, if you can kill it or pluck it from the ground it’s fair game. Be diligent with this. Read labels and pay attention. Also, get used to making your food at home and doing a little food prep. Being lazy is what got you stuck in the first place.

3) Control your carbs. When it comes to ‘macros’ don’t go crazy with counting and percentages and all sorts of nonsense but limit your carbohydrates to 100 g per day. Also no carbohydrates after 3-4pm. That means no fruit, starches, or sugars past 4pm. Only meat and veggies. The rest of your calories will come from protein and fat. Try to eat around 1g of protein per pound of body weight daily.

4) No food later than 3 hours before bedtime. That means if you go to bed at 10pm then the last bite of food you have is done before 7pm. Never cheat this rule. If you are hungry learn to deal with it. This one is tricky as I  have a bedtime snack with my bedtime long-acting insulin. This being said – I’m not overweight.

5) Don’t drink your calories. Eat solid food. If you are thirsty learn to love water and not the water with flavour in it. Just plain, wet, water. Before you ask if this includes alcohol. Consider yourself on alcohol probation.



Good glucose control:

It doesn’t matter how good your training and nutrition program is, if you don’t control your blood glucose levels, you’ll never build the body ( or mind) you desire.

What does good diabetes control look like to you?

  1. Do you check your blood glucose levels regularly?
  2. Do you correct high blood glucose ASAP?
  3. Do you question ‘WHY’ your blood glucose levels go outside range, and get to the root of the problem?

Call it obsessed, but some of us want to get more out of training and live longer.

Poor blood sugar control (both short and long term) is the enemy to building a better looking and feeling body.


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