MAKE IT A LIFESTYLE

95% of people never stick to any nutrition program for long, mostly because they don’t make it a lifestyle.

They become entangled in attempting unsustainable "tricks." Juice fasts, rapid fat loss schemes, gimmick programs, and miraculous diet shortcuts that are ineffective.

Why? Because they are impossible to make into a lifestyle.

This is why the vast majority of people who lose fat will put it ALL back on and more!

Whatever strategy you pick for nutrition, make sure that it’s something that you can see yourself doing for YEARS.

Adherence is BY FAR the biggest determining factor in how effective a diet strategy is,

TRACK YOUR FOOD INTAKE

This is something everyone should do at some point.

Knowing what & how much you are consuming, is going to help you a lot on your journey! You cannot make changes if you don’t have any ‘data’! How can you change your calories or macros if you have no idea what the amounts are that you are consuming per day?

It’s like coordinates on a map. If you're trying to get from where you are to where you want to go, you're much better off knowing where you are right now.

That’s going to make it much easier to plan how to get where you want to be.

You don't need to do this for the rest of your life, but having the right information, will help with your

success.

GET ENOUGH PROTEIN AND FIBRE

High protein diets have been shown to increase lean body mass, improve body composition, recovery, and satiation (meaning it’s more satisfying).

It also has been shown to improve fat loss relative to calorie-matched, lower protein diets.

If you want to optimize body composition and muscle building, consuming closer to 1.8-2.4g/kg is going to be more optimal.

Fiber & Protein also have the highest TEF and helps with satiety & appetite.

CHOOSE A BREAKDOWN OF CARBS AND FATS THAT YOU ENJOY AND CAN ADHERE TO

There have been at least 32 studies examining carbohydrates vs fats when calories and protein are equated between diets, and most of the studies show virtually no difference in fat loss. If there is any edge at all, there may be a VERY slight advantage to low-fat diets.

Thus, when constructing your nutrition strategy, structure your carb & fat intake to what you can adhere to.

DON’T SWEAT THE SMALL STUFF

95% of people spend most of their time focusing on the last 5% rather than focusing on what really matters: consistency, adherence, hard work, sustainability, and tenacity.

People tend to focus more on things such as, meal timing & frequency, fasting, supplements, detox etc. and not on the things that really matter.

The things that are of real importance are not always "sexy", but they work!