The marketing is ruthless and cunning. It is targeted based on things you read and click on. Every day you are being tracked on social media, and in the online marketplace. Without you even realizing, you become a piece of data in a marketing funnel. You get so inundated with ads, it seems intrusive and even like a violation of your “space”. Actually though, the ads you see are based on YOUR interests, so they should (in theory) be welcomed pieces of information.

Since you are indeed interested in health and fitness, I am sure you are bombarded by ads for a variety of diet plans and fitness products that say…

“THIS blood diet is specifically for YOU!”

“It’s KETO TIME! If you’re note eating KETO, you suck!”

“Protein causes CANCER…eat vegetarian!”

“Vegetarianism is for stupid people…eat like a CARNIVORE!”

“Use Magic FAT SHREDDING Drops (and eat 500 calories per day) and LOSE Big Time!”

Ok…you get the point. Do you see how polarizing the marketing can be though? Don’t fall for that BS. Don’t let yourself get trapped on one side of the health industry because I’m about to tell you a secret!

The Secret: There is not one particular “popular” diet that is empirically validated as the best diet for weight loss.

I tell BESTies all the time, “It doesn’t matter if you like Atkins eco-Atkins, keto, Mediterranean, paleolithic, blood type, zone, weight watchers, low-carb, low-glycemic, vegan, or something else you came up with on your own. They all work if you consistently (80-90% compliance) follow the rules set by each dietary plan.”

The research is unequivocal on this topic. The underlying methodologies and rigid guidelines of each diet have been researched. Each diet has evidence of positive changes for the consistent followers, but there is NO evidence that says one is better than the other.

If we define “diet” as a less rigid set of rules or, even better, as a general pattern of guiding principles, the research will reveal some correlations to positive health markers. At BEST we simply call this Proper Nutrition.

What is Nutrition…Proper?

Nutritional choices, on the personal level, are a series of trial and error. It can be a long journey to figure out what works best for you. As you age, some things may change and you will have to adjust. I encourage BESTies to try whatever diet they want – AS LONG AS THEY STAY CONSISTENT. We want consistency because we want to give our diet pattern a fair shake.

So, to me, the first and most important rule of Proper Nutrition is consistency.

Secondly, here is the most important 5-word question you can ask yourself:

How’s it working for me?

You wanted to lose weight and body fat, gain energy, change blood markers, lead a normal life, and not be a weirdo about your food, etc… How’s it (your diet) working for you?!

Pro Tip: Inconsistency is probably a sign the diet you have chosen is not compatible with you. Rather than bashing yourself for failure, make small changes, or ask a professional for help.

Finally, here are my recommendations of how much and what you should eat when it comes to Proper Nutrition.

How much? This depends on your goal, but here are some ideas to get you started:

Calorie Counting Option for Weight Loss/Health: Take your goal body weight and multiply it by 6. Then multiply your goal body weight by 12. That will give you a caloric range to stay in. (Ex: If you are trying to get to 150 lbs, your range would be from 900 to 1,800 calories per day.)

That might seem nuts to some, but one of the biggest issues I encounter with BESTies – especially women – is a chronic caloric deficit. People come in and ask why they haven’t lost weight when they have been eating 1200 or less calories for years. It’s time to change.

Do you really think the solution to this issue is to keep going lower? It could be…but then what? Eventually, the calories have to come back up so you can continue to lose weight later on down the road.

 Pro tip: Try eating fewer calories on the days you do not workout or do light workouts, and eat higher calories on the days you do more intense workouts.

Portion Size Option for Weight Loss/Health: This will not only tell you how much you should be eating, but also what you should eat on a daily basis.

For Men: Eat 2-4 meals per day. At each meal:

  • 2 palm-sized portions of protein (either meat or vegetable based)
  • 2 fist-sized portions of veggies
  • 1-2 cupped handfuls of “smart carbs” (minimally or non-processed carbohydrates…you know…like real food.)
  • 3-5 thumb-sized portions of healthy fat (thumb-sized is typically 1/4 cup of nuts or 1 tablespoon of oil)

For Women: Eat 2-3 meals per day. At each meal:

  • 1 palm-sized portion of protein (either meat or vegetable based)
  • 2 fist-sized portions of veggies
  • 1-2 cupped handfuls of “smart carbs” (minimally or non-processed carbohydrates…you know…like real food.)
  • 3-5 thumb-sized portions of healthy fat (thumb-sized is typically 1/4 cup of nuts or 1 tablespoon of oil)

That’s it! This is how you keep your head straight when you encounter the polarizing marketing messages of the fitness industry. Note that the recommendations above are just a starting point, albeit a really good starting point!

Start with these recommendations and see how it works for you. This may be more food than you are used to eating. As I mentioned above, that might be the real limiting factor in your success – not “this diet doesn’t work”.

Give the plan a fair shake. Stay consistent. Monitor the scale, monitor your clothing, take pictures, and notice how you feel. If everything is going well, keep going!

If it isn’t working, DON’T QUIT!

Don’t jump ship just yet. Try increasing or decreasing calories or portion sizes as needed, but do not change the “what” part of the equation (unless something makes you feel sick and weird).

Alright, that’s all I got for you! This is straight from the heart and what BESTies hear me say All. The. Time. So, you got the real deal now.

Here’s my parting advice and soap box comment: be different than everyone else on the internet, who are consuming information and doing nothing with it. Go and use this! I GUARANTEE IT SHREDS FAT, GRANTS ALL OF YOUR WISHES, AND MAKES YOU A BILLIONAIRE! (See what I did there? I crack myself up!)

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