Regardless of what method or diet you use, fat loss will be slow or non existant without applying these basic nutritional stratedgies. There are no short cuts to optimal health. This will be achieved through  balancing your exercise, diet, and lifestyle. Read this daily and use self honesty to help you identify your challenges with your eating habits. Ask your trainer for help.

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Eating Phase 1 – General Recommendations

• Eat 3 meals daily
• Read labels and be aware of serving size
• No fruit juices
• No soft drinks (carbonated)
• Eat your calories, don’t drink calories
• Drink water
• Eat whole grains, white carbs make many people fat
• Record everything you eat and drink
• Eat organic as much as possible
• No simple carbs (potatoes, white rice, pasta, white bread)
• Alcohol will greatly limit optimal fat loss
• Plan and shop for your meals weekly
• Eat more omega 3 (olive oil, salmon, free range eggs)
• Limit processed foods (chips, frozen prepared food, food from boxes)
• Eat more whole foods (vegetables, fruit in moderation, lean meats, eggs, cottage cheese, yogurt, beans)
• Eat 35 grams fiber daily
• Balance each meal with protein, fats and carbs
• Eat out smart
• Eat lots of greens like spinach and broccoli

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