What is your favorite weight loss hack?

Although the calories consumed should be less than the calories consumed. However, that doesn't tell you much about how to plan to achieve a healthy calorie deficit going forward.

Food fails because it's hard to ignore/overcome brain chemistry, chemistry that evolved at a time when our food choices and availability were very different than they are today.

 Ice + THIS = lighter by tomorrow



In my experience, the best diet is one that does the following: 

  • Emphasis on green vegetables and fruits 
  • Emphasize lean proteins such as fish, turkey, eggs and chicken 
  • Limit sodas, milk, sports drinks and other drinks that are high in sugar 
  • Allowing you to have a "cheat" meal or dessert occasionally 

Why? 

Vegetables and fruits provide higher amounts of fiber, micronutrients, protein and water and sugars/carbohydrates than many other foods, especially processed foods such as bread, pasta, cereals, etc. 

This means that by eating vegetables/fruits, you will get more vitamins and minerals per serving, and it means that you will feel full from eating a serving (or you will feel the same "fullness" eating this food.small volume of food 

Protein provides essential amino acids that your body needs and cannot produce on its own. Many of these amino acids are hard to find in most fruits and vegetables (but not impossible to find). 

Lean protein has more saturated fat than other proteins and the best ratio of omega-3 and omega-6 fatty acids. 

Beverages are probably the worst source of carbs/sugar in the American diet. You can easily eat more calories in your soda than in your meals at restaurants or fast food. Most of the time, when you drink sodas, lattes, 

Gatorade, or milk, what your body really needs is water for hydration, not sugary calories mixed in for flavor. 

Plus, many of our drinks are perfect for your American taste. For example, only high-intensity athletes really need the complete electrolyte replacement and sugar of sports drinks. 

Finally, many drinks contain preservatives, dyes, phosphates, and other chemicals that you don't want and that can affect your digestive system/nutrition negatively. 


Diet cheats will reduce your caloric deficit efforts, but they help you deal with the reality of everyday life. Healthy food choices are not always available in social situations or on the go. However, cheat meals should be less than 1 in 5 meals, or you may fall back into unhealthy eating habits. 



This is more or less a "paleo" based diet, although my personal evidence shows that a high food intake, a poor fruit diet, and a lean meat diet (only a few ounces per meal) cause more death than a high meat diet. . . 

This may be because foods rich in vegetables provide fewer calories than foods rich in meat for the same amount of food. In other words, foods rich in vegetables can be low in calories. Vegetarians will praise this method and tell you to get rid of the meat, but I don't agree. 

For me, it takes a lot of hard work to get an adequate protein/amino acid profile from a vegetarian diet, day in and day out. 

We can sit here as Colin Campbell and Loren Cordain discuss minutiae and conflicting studies all day, but I can tell you that emphasizing whole foods such as vegetables and fruits, supplemented by and eating lean protein is a good way to lose weight. It is difficult to overeat with this type of food.


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