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The Secret to Losing Weight Without Counting Calories

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Whole Foods vs Processed Foods

A new study published in the journal Cell lands a knockout punch in favor of whole foods.

In the study, 20 volunteers were locked in a “metabolic ward” for a month. In other words, they were stuck in a lab for 28 days while researchers tracked every mouthful of food and all activity.

They divided the volunteers into two groups; for the first two weeks, each group was provided with access to different types of food and allowed to eat at will. One group had access to only whole foods, and the other group had access to only highly processed foods. Many of the foods provided were widely considered “healthy” like yogurt and granola bars.

After two weeks, the groups swapped diets. This is known as a crossover study and crossover studies are important to help establish causality and not just the random chance you got a bunch of folks with big appetites in one group or the other.

As a result, when folks had access to highly processed foods, they ate more of it. 500 calories more of it! That’s an extra meal a day.

“If you’ve been struggling with your health, or your weight, the very best place to start is by removing as much processed food from your diet as possible.”

Change Your Diet

The entire premise of Robb Wolf’s book Wired To Eat is based on the “hyper-palatability” of ultra-processed foods. They taste really good, which naturally makes us want to eat more. Food chemists for “big food” have put a lot of research into making them that way. (The amount of energy it takes to digest these foods is also much lower, which leaves more left for us to absorb, so it’s kind of a one-two punch really). If you’ve been struggling with your health, or your weight, the very best place to start is by removing as much processed food from your diet as possible. Eating a whole food diet will naturally help you eat fewer calories without having to actually count calories, plus they much more nutritious. That’s a win/win.

If you’re not sure what makes something highly processed or not, a good rule of thumb is to stick to the produce and meat department and buy very little, or no food items off the shelves. If it doesn’t spoil without refrigeration, or if it comes in a bag, box, wrapper or plastic container it’s highly processed.

Wondering which which diet is the best for losing weight & feeling great? Read my article all about it here!

Together We Can Do More

Tired of going it alone and not seeing the results you really want? Are you ready to get lean, strong and healthy for life? If you’d like to find out more about how we can work together, no matter where you are in the world, drop us a message below and we’ll get back to you ASAP!

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Just How Much Fruit & Veg Should I Eat?

The 800g Challenge

Join me for the 800g challenge! That’s at least 800g of plants per day. If you prefer low carb, stick to veg and less fruit. I’m active enough, and carry enough muscle mass that I can eat around 100g of net carbs per day and stay in low level ketosis. That leaves me some room for things like an apple, and a few dates.

A recent article by CBS News pointed out the results of a new review that showed the most benefit was reached at 800g per day. “It’s no secret that most of us could probably stand to eat more fruits and vegetables. Now, there’s more incentive than ever to do so, as a new analysis finds that eating more than five servings of fruits and veggies per day can reduce the risk of heart attack, stroke, cancer, and early death.

The researchers found the greatest benefit came from eating 10 portions of fruits and vegetables a day. They estimate that if everyone ate this amount – equivalent to about 800 grams, or 28 ounces – approximately 7.8 million premature deaths worldwide could be prevented.” Science is just beginning to discover many of the bioactive compounds in real, whole foods. “Most likely it is the whole package of beneficial nutrients you obtain by eating fruits and vegetables that is crucial is health,” he said. “This is why it is important to eat whole plant foods to get the benefit, instead of taking antioxidant or vitamin supplements (which have not been shown to reduce disease risk).”

“Science is just beginning to discover many of the bioactive compounds in real, whole foods. ”

Focus On Whole Foods

The researchers found the greatest benefit came from eating 10 portions of fruits and vegetables a day. They estimate that if everyone ate this amount – equivalent to about 800 grams, or 28 ounces – approximately 7.8 million premature deaths worldwide could be prevented.” Science is just beginning to discover many of the bioactive compounds in real, whole foods. “Most likely it is the whole package of beneficial nutrients you obtain by eating fruits and vegetables that is crucial is health,” he said. “This is why it is important to eat whole plant foods to get the benefit, instead of taking antioxidant or vitamin supplements (which have not been shown to reduce disease risk).”

Shown here is my lunch for the day weighing in at just under 800g by the time you count the lime peel which I won’t eat, and the weight of the container (~60g) and then I’ll eat at least another 100g of veggies with dinner.

Although I put a lot of emphasis on including lots of nutrient dense animal products in my social media posts (I eat ~1lbs, or 500g daily), by weight almost 2/3 of my daily diet is plants.

Together We Can Do More

Tired of going it alone and not seeing the results you really want? Are you ready to get lean, strong and healthy for life? If you’d like to find out more about how we can work together, no matter where you are in the world, drop us a message below and we’ll get back to you ASAP!

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The REAL SECRETS To Losing Weight & Feeling Great (Without Counting Calories)

Which Diet Is The Best For Losing Weight & Feeling Great?

VEGAN? KETO? PALEO? WHICH DIET IS THE BEST?🤔🤔🤔

I’m sure at some point you’ve heard that at least one of the above will get you sexy, cure your nearsightedness and all while making you feel like a million bucks.

Oh, and you can also eat as much as you want on that diet and still lose weight…

So which one is really the best?

According to research: none of them. Or, all of them. It depends on how you want to look at it. Some research gives a slight edge to vegan, other research gives a slight edge to keto. Even more research shows they’re all about the same. It depends on which markers of health you want to look at.

I’m going to lay it all out for you: the five secrets you need to know if you want to finally lose weight and feel great.  They’re organized, starting with the most fundamental at the base (every house is built on a good foundation), and working up to less important in the image below, which I like to call the “hierarchy of nutrition”.

Here’s the rub:  none of these “secrets” are actually secrets.  They’re not sexy, and you’ve probably heard all or most of them before.

When it comes to getting (or staying) lean, strong and healthy, one “ring” rules them all:

ENERGY BALANCE

When you look at the research as a whole, the message seems to be pretty clear; at the end of the day, calories are king.  However you want to manage them, as long as you’re eating at a deficit (eating less energy, or calories, than you’re burning) you’ll lose weight.

This is good news because it means you can eat whichever menu appeals to YOU most, without all the hand wringing and guilt about whether or not you’re eating carbs or animal products.

A calorie is not exactly a calorie; 100 calories of broccoli is not the same as 100 calories of sugar or steak, and age, hormonal status, and activity level will all affect how food impacts you, but as long as you’re focusing on WHOLE FOODS, you’re pretty much good to go. 

A recent study showed that when people eat highly processed foods, they ate more of them each day, even when those foods were “healthy” options like yogurt or granola. Just cutting out processed foods from your diet will go a long way towards getting you back into energy balance for general health and wellness without counting calories.

If your goals are a little more ambitious, like single digit body fat, then calorie counting is going to become more of a thing, but for regular people who just want to maintain healthy body weight, practice eating whole foods, slowly and mindfully and try to stop when you feel 80% full.

MACRONUTRIENTS

Once you’ve gotten the hang of getting into energy balance, or into a deficit if weight loss is your goal, then you can look at getting your macros on point.

Start with meeting your protein goals first. 

Multiple peer reviewed studies have shown that focusing on getting at least ~1.6g of protein per kilo of body weight leads to better body compositions. (i.e. more muscle, less fat).

How do you know how much 1.6g per kilo looks like? Start by using your hands: for most women eating one serving of lean protein about the size and thickness of your palm at each meal will get you in the ballpark. For men, double it (two palms). This is just a place to start. If you’re very active, or very muscular, you may need more. Very few should ever eat less.

After you’ve met your protein goal, you can look at carbs and fats. Neither one is evil, but TOO MUCH of BOTH in your system at the same time can be a problem. (Go back to energy balance, if you’re in a deficit, it’s probably not an issue, but if you’re eating at maintenance or a little above, things can start getting ugly.)

Fat is like diesel, while carbohydrate (glucose specifically) is like gasoline. The body is flexible and can run on either, but you don’t want a bunch of both types of fuel floating around in your blood together.

The body will burn glucose FIRST, so while you’re busy using up all your blood sugar, the fat (triglycerides) starts accumulating in places we don’t want.

This, by and large, is the biggest problem with processed foods; they tend to be very high in calories (energy) from both fats AND refined carbohydrates at the same time, which makes them super tasty, which makes us eat too much…

This is why, regardless of whether you prefer high carb or low carb, vegan, etc. you should focus on eating a whole food diet. Whole foods tend to generally be pretty balanced unless you’re adding a whole bunch of butter to your rice, or vice versa. 

MICRONUTRIENTS

For fat loss alone, micronutrients are less of an issue. Several research studies have shown that you can lose weight and lower cholesterol and blood pressure eating nothing but junk food as long as you’re in a calorie deficit (the so called 7-11 diet), but (and this is a very BIG Kardashian butt),  long term it’s not a good strategy for health and wellness.

Everything (including fat loss) just works better when you’re eating a diet high in micronutrients like omega-3 fats, vitamins, minerals and polyphenols.  

Once again, as long as you’re focusing on whole foods first, vegetables in particular, you should be good to go.  For long term maintenance of the body, we need to get our micros in to build new cells properly and stay in good health. #focusonwholefoods

SUPPLEMENTS

Although it’s technically optional, once your humming along nicely with regular meal prep of whole foods, pretty much everyone can benefit from SOME supplementation to optimize our nutrition. 

A few words of caution here: 

  • supplements are not substitutes
  • and do your homework! 

The supplement industry is not currently regulated by the FDA (both good and bad), so many supplements are “dirty” and may be contaminated with either anabolic or banned substances, or toxic metals like lead, and have little to none of the actual ingredients you want.

With that being said, even a good whole foods diet can have some blind spots (we’re all prone to eating the same foods over and over again or avoiding foods we don’t like). 

The modern food system has interrupted our ancestral eating patterns and many genetic polymorphisms exist that interfere with how we deal with micronutrients, and even the very best vegan diet will be deficient in compounds that can ONLY be found in animal products. 

I will deal with a more detailed supplement strategy in a future post, but pretty much everyone can benefit from supplementing with vitamin D3, B12, and omega-3s for a good start. #supplementsarenotsubstitutes

MEAL TIMING

While everyone can benefit from some period of daily fasting for at least 12 hours, if you still had coffee and a danish for breakfast, a fast food burger with fries for lunch, and a pint of ice cream after dinner, you don’t need to worry about making sure you get that protein shake after your workout. Go back and focus on the base of the pyramid.  

Get your energy balance right, and take care of your macros and micros by eating a whole food diet, and supplement where needed.

Once you’ve mastered the skills of preparing nutrient dense, whole foods every day, you can start looking at meal timing to take your health and body composition a little further towards an ambitious goal.

Some research shows that eating most of your calories early in the day seems to be better for us, or targeting most of your carbohydrate intake for the day around your workout times can help edge you closer to elite levels of leanness or performance.  Most people will never need to worry about this, unless your sleep is disrupted, in which case shifting to early eating might help to improve your sleep. 

Many coaches might place meal timing ahead of supplementation, but in my opinion, the average person is going to get a lot more mileage out of a good fish oil/vitamin D3, or B vitamin supplement than they will time restricted eating (although many people find TRE a great option to get into energy balance without counting calories).  Additionally, I find it hard to meet my protein goal if I’m reducing my eating window too much.

So that’s it, that’s everything you need to know about eating to lose weight and stay healthy. To summarize

  • Calories are king.  Eat slowly and stop when 80% full. You’ll eat less without counting calories.
  • Prioritize protein.  You’ll thank me.
  • Focus on whole foods to help eat less without counting calories and make sure you’re getting enough vitamins and minerals.
  • Supplement wisely, but not in lieu of real food.
  • Fast for at least 12 hours per day if possible and eat the bulk of your food early in the day. Avoid eating too close to bedtime.

Yes, these “secrets” are all pretty simple, but simple doesn’t mean easy.

If you need help eating better, improving your health, and getting the body you really want, consider joining our coaching program and get the support, guidance, and accountability you need.

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Low Carb Pumpkin Pie Bites [Recipe]

Holiday waistline rescue! It’s coming up to that time of year when people are going to start thinking about what their New Year’s resolution is going to be, and lots of folks are going to think about taking up a martial arts class or joining a gym to lose some weight and get in shape. Don’t wait until January to get started! Start making those changes now!

In my house we call this time of year “pumpkin pie season”, but I’m in the process of slimming back down to my “fighting weight” so I don’t want to stuff my face with a whole bunch of sugary pie this Thanksgiving and Christmas, so I’m opting for these low carbohydrate “pumpkin pie bites”.

I based this recipe off one posted by Dani Shugart over at T-Nation for some low carb brownies, which I didn’t actually like that much. When they came out of the oven my daughter said the brownies “look like they tasted like sadness.” With a little tweaking though, the recipe works great for these little snacks!


Keep in mind, “low carb & sugar free” doesn’t mean “calorie free”! Two of these are still over 300 calories, closer to 500 if you add a dollop of whipped cream on top. After crunching the numbers for this blog post, I’m going to make sure to only eat one of these at a time myself.

The upshot is; if you factor them in to your overall food intake for the day, they’re pretty nutritious. Lot’s of good protein, fats, fiber and micronutrients from the pumpkin. They’re pretty dense so they tend to fill you up.


Ingredients

1 can pumpkin puree
2 eggs
4 scoops protein powder (I like True Nutrition, use code luoyegongfu to save 5%)
1 cup Stevia(the crystallized stuff for meant for baking)
1/4 teaspoon salt
1/4 teaspoon baking soda
1 teaspoon vanilla extract (optional)

Crust
~1 cup nuts
1/4 cup butter (use grass fed like Kerrygold)

Directions

Preheat your oven to 350 degrees Fahrenheit.
Mix all the ingredients together in your mixing bowl until there’s no more lumps.
Grease your silicone muffin tray with butter.

Spoon the batter into the pan and evenly distribute it so that no cup is significantly shorter or higher than the other.

Blend nuts to a crumble along with the butter and spoon evenly over pumpkin to form crust.

Bake for 20-25 minutes depending on your oven.
Check for doneness by stabbing the center with a toothpick or knife. If it comes out clean it’s done; if it comes out with batter on it, bake it a little longer.

Macronutrients (per “muffin”, all values are rounded up to the nearest whole gram)
Fat 12g
Pro 11g
Carbs 8g
Fiber 5g
Calories 163g

Don’t forget to share this post and use the hashtag #EatRightToFight or #StartNow

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Nutrition Tip – Make A Super Shake

It can be tough to eat all high quality meals, all the time, especially when you’re in a hurry.  One solution is to make yourself what Precision Nutrition coaches like myself like to call “Super Shakes”.

The Super Shake is packed with good stuff like high-quality protein, fiber, healthy fats, antioxidants and more.

You generally want to build your shake with the following guidelines in mind:

  1. One to two “thumbs” worth of fat
  2. protein source (like silky tofu or powered protein)
  3. greens, or powder greens supplement
  4. frozen berries or fruit for some carbs / micronutrients
  5. water to make it a drinkable consistency.
  6. optional “topper” like yogurt

This is my recipe:

My favorite ingredients for a high quality, nutritious and time saving meal replacement! Great for losing weight and building muscle!
My favorite ingredients for a high quality, nutritious and time saving meal replacement!

1) I like the Fage brand geek yogurt. I go for the fat free version because of my gall bladder (I need to try to keep my fat low because gall bladder disease runs in my family 😥)

2) again, I have to keep my fat portion lower, so I go for just 1 “thumb” of fat here. Walnuts & macadamia nuts are great choices for fat. Another great product I found recently was Nutzo at Costco (you can buy it on Amazon as well but it’s more expensive). It’s a mix of higher end nuts and flax and chia, so it’s really high in omega-3s. I originally tried it out as a substitute for peanut butter because I can’t digest peanuts anymore (damn you gall bladder!). Avocado would also be a good choice to add fat and fiber to your super shake.

3) frozen mixed berries. Whatever you like. Frozen berries are way more cost effective than fresh and you don’t have to worry about the mold! Costco to the rescue again!

4) greens, or powdered greens supplement. One I REALLY like is “earth grown nutrients” by Onnit. One of the few greens supplements I’ve tried where you really notice an immediate lift in your sense of wellness.

5) vanilla protein powder. My brand is True Nutrition. Super high quality, very affordable. I use the micellar casein for the slow digesting quality with a boost of enzymes, essential amino acids and collegen. (You can customize your own blend, use the code luoyegongfu at checkout to save 5%)

6) water to mix. I’m currently making good use of Rudy’s gift of Sedona, Arizona spring water!
(Note: if you live here in the Tempe, AZ area you can order to Sedona Spring water direct from one of my students.  Contact me here if you’re interested.)

Hopefully this helped give you some ideas for making the best meal replacement shake for men and women! If you’re looking to lose fat and get in shape in 2018, but don’t have a lot of time to cook, get a head start and learn how to make your own, wholesome, nutritious meal replacement shake and stick to your weight loss goals for the new year! Getting the right mix of micro and macro nutrients can help you lose weight and build muscle. You need to get the right nutrients in your body to help you recover from exercise, but finding the time to prepare and eat multiple healthy, whole food meals every day can be tough. These super shakes will help you meet your fitness goals and save you time!