How to Eat Delicious Meals while Losing Fat
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Music: Black Soil – Thinking
To enjoy your fat loss diet, you need to make it easy to follow. When I first started coaching people online I gave them strict macro numbers to hit every day. I had them weight all their food and log everything into a calorie counting app.
Of course, that produced awesome results. But it wasn’t exactly enjoyable.
What if you want to eat out? What if you don’t want to think about food all day?
Well now I have a different strategy for tracking macros. Here it is:
Track only calories and protein (with 90% accuracy)
Use a fixed diet structure every day
Let me explain each of them one by one.
For a bodybuilder looking to get to 5% while keeping all his muscle and strength, yes, tracking each macronutrient closely is important. But for the average guy looking to get the model, actor type physique tracking only calories and protein is more than enough.
The calorie deficit leads to fat loss and an adequate protein intake maintains muscle mass. Carbs and fats don’t need to be fixed every day. Today you may have a higher carb day and tomorrow you may have a higher fat day. As long as you keep calories and protein the same, you’ll always get a good balance of fats and carbs as a weekly average.
It’s almost exactly the same as tracking macros daily but allowing much more flexibility. This strategy allows you to eat out. It also brings variety to your diet, making it much more enjoyable.
Now let’s talk about point number 2 – having a fixed diet structure.
You may say a fixed diet structure makes a diet harder to stick to but I disagree. If you take the time to discover the most enjoyable way for you do eat in a deficit, why would you eat any other way?
Let me give you a concrete example. My friend Ovidiu, who films me at the gym, recently started working out and losing weight. As a filmmaker he spends little time at home so he’s forced to eat out a lot.
He decided the easiest strategy for him to stay in a deficit is to fast during the morning hours, and then have two huge meals in the second part of the day.
If he deviates from this diet structure he finds it much harder and less enjoyable to stay in a deficit. You may grab a snack here and a bad meal there and realize you’ve used all your calories without even feeling satisfied.
This is the reason why I use a fixed diet structure. When I’m cutting I do this:
Morning – sparkling water and black coffee
2 PM – Protein and Veggies (30% of calories)
~50g protein, ~15g fiber, ~30g carbs, ~20g fat,
6 PM – High fat meal or dessert (30% of calories)
~30-50g fat, ~30-50g carbs, ~5-30g protein
8 PM – High carb, high protein meal (40% of calories)
80-100g protein, 100-130g carbs, 15-20g of fat
If I deviate from this structure not only do I find it harder to track macros but I enjoy the meals less. For example if I had some cake at lunch I’d hate it that I need to eat less in the evening. It’s less enjoyable. So I’d rather save the cake for 6PM.
I’ve learned this lesson from my fitness mentor Greg from Kinobody. He has a fixed diet structure too and never deviates from it because he can’t find a way to eat that’s more enjoyable than that.
You can be flexible with your meals but I recommend you are rigid with how you spread food throughout the day and what macros you have in each meal. Those should stay constant in my opinion.
So if you follow these two simple rules I believe tracking macros for fat loss will be very easy:
Track only calories and protein
Eat the same enjoyable way every day