Did you know that 75-80% of your success when it comes to reaching your fitness goals and shaping you body is based on what you eat? Let's go over the fundamentals.

First, it's crucial to understand that losing or gaining weight is all about CALORIES. A balanced diet is important for general health and daily energy, but your weight is determined by the calories you eat vs. the calories you burn. Any extra calories are stored as body fat, regardless of the source! That means, even if you're eating chicken breasts or protein powder, if you're eating 10,000 calories of either a day, you'll gain fat. Bottom line: If your body can't burn it, it's stored as fat.

Put simply, if you eat more than you burn in a day, you gain weight--if you eat less than you burn, you lose weight.

PROTEIN: Protein is the main building material of lean body mass, which includes muscles, skin, organs, and hair. Eating protein also keeps you satisfied longer than carbs and fats. So, if you include more protein in your diet, such as the proteins listed in the authorized foods list, you will naturally be more satisfied and less likely to eat too much. (Want to learn how to make the perfect meal that will help you to your fitness goals? Use the Authorized Food list and Daily Progress Report!)

CARBOHYDRATES: Carbs are your body's preferred energy source. Although processed carbs should be restricted (see food list for categories), carbs themselves are NOT the cause of weight gain--excess calories are. On the contrary, insufficient carbs in the diet can lead to lack of energy, hunger, dehydration, and a slower metabolism. Low-carb diets cause rapid (temporary) loss of body water (not fat), which is why these diets are easy to market and extremely popular.

FAT: Fat adds flavor to food and is an essential part of a healthy diet. Certain vitamins will be absorbed only in the presence of fat, so it's a crucial part of our nutrient intake. The average American eats up to twice as much fat as the FDA recommends. There are 9 calories per gram of fat (vs. 4 cal in carbs and protein), so excess fat in the diet adds lots of calories very quickly. Dietary fat itself does not make you gain body fat, but over-eating high-fat foods will often increase your daily calorie intake beyond what you can burn off, and that causes weight gain. Again, body fat gain is all about the total calories you consume. Regardless of the source, if you're consuming more than you can burn, you'll store it as fat.

WATER: Water is key! Drinking 12 glasses per day will naturally curb the appetite, stimulate the metabolism to burn fat, reduce the risk of muscle spasms and cramps, and it has NO calories! This is, by far, the best and easiest way to break down fat, look younger, and live longer!

GUIDELINES TO LOSING BODY FAT: Reducing daily food intake by approximately 500 calories will allow fat loss of about 1 lb/wk. (1-2 lbs. of fat loss per week is considered safe and effective for permanent maintenance.)

Useful tips:
1. 4-6 small meals per day, spread evenly throughout.
2. Always start each day with breakfast.
3. Choose whole foods over processed foods (if you can picture your food growing,
it's a whole food.)
4. Always pair a carb with a protein and fat serving for a completed meal.
(To learn more about meal paring, use the Authorized Food List and Daily Progress Report!)

Want to learn how to maximize your results? Click HERE!