Rattibha

How to lose weight while not sacrificing vitamins & minerals and skyrocketing your energy levels:
(Thread)

If you are overweight, losing weight should be your absolute top priority
However, this does NOT mean you should be sacrificing proper nutrition
This happens far too often in the weight loss/fitness industry, and something I’ve seen many fitness coaches do

Again, weight loss should be the number one priority, but being nutrient deficient will only make that harder
When you are limiting calories to lose weight, nutrient density becomes even MORE important:
Less calories = less opportunity for vitamins & minerals

So, here is how we do it:
First of all, we want 90% of the foods we eat to be SINGLE ingredients
No, we don’t want low calorie protein bars, sugar free snacks, etc. This is all highly processed crap, and is NOT nutritious.

Can you lose weight eating this stuff? Absolutely. But that does not make it healthy.
We want to get a majority of these single ingredients from the perimeter of the supermarket: meat/seafood, produce and dairy.

There are some exceptions to this rule, of course: olive oil, spices, rice, etc. But you get the point.
We want to AVOID packaged foods as much as possible, most of which need to spend millions on marketing to convince you it’s healthy

Low fat is yet another label we want to avoid. Is it less calories? Sure! But guess what: all of the nutrients are in the fat.
Low fat = low vitamins & minerals.

I much rather you eat something NATURALLY lean (shrimp, chicken, fish, game meat) that has all it’s nutrients intact, than something highly processed to remove the fat.

Now, to be clear, some of these low calorie products are ok once in awhile when you are super busy, traveling, etc. However, they should not be staples in your diet.
Obviously we don’t want to go crazy eating 300g of fat per day, but here is how we balance it:

Your protein sources for lunch and dinner each day should be BALANCED.
If we are having something fattier for dinner (steak, salmon, etc), we want something leaner for lunch, or vice versa.
This is a very simple way to keep your total calories down.

I much rather you have full fat yogurt with all the nutrients intact, and have some shrimp later, than relying on low fat, nutrient deficient yogurt
Now, when losing weight PROTEIN is the most important thing, which should be about your target bodyweight in grams.

This:
-keeps you the most full
-helps reduce big glucose spikes
-You burn more calories digesting it compared to carbs & fat
-helps build/maintain muscle, which means you will burn more calories while resting

But to ensure we are getting a plethora of vitamins & minerals, we want to have a variety of protein sources each week!
Having a mixture of eggs, dairy, red meat, fish, seafood, chicken, etc will ensure you are getting a variety of micronutrients.

Combine these with fruit, vegetables, and some rice/potatoes/sweet potatoes to create balanced, nutrient dense meals.

If you want to lose a GUARANTEED 20-30 lb by summer (94 days away)…
Learn a system of eating that’ll keep you lean for LIFE…
While looking forward to every meal…
Learn my system of cooking so you don’t spend hours prepping…
NEVER sacrificing nutrients or gut health…

And you want every day to look like this: