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I can understand that not everyone wants to be anal about their diet thus people will always find the simplest cookie cutter with the least amount of effort. This inspired me to formulate a very simple no calorie counting nor macronutrient tracking diet. Exercise is even optional! If you can incorporate some exercise, good! But if not, then that’s fine too. People will always attempt to diet anyways so I’d rather create something that should work in the context of most average women seeking to have a flat stomach.

*Disclaimer*

I do not guarantee that these protocols will work for everyone. You as a dieter will use my unsolicited advice out of your own will. Therefore, I will not be held liable for any outcome it may deliver. If you’re pleased with your results, you can send it to me. Before using any diet, it is best to consult a medical professional first

If you want me to design you a more detailed precise fat loss program, you can hire me as your coach here.

How it works

You’re going to eat 4 times a day and you will follow this eating pattern as written below. Basically, you will eat a typical breakfast, lunch, a snack and dinner so in reality, the only thing you’re about to change are the amounts of foods that you will eat, the ratio of nutrients (I’ve already taken care of this part for you) that you will eat, and just be consistent to it –as simple as that.

Food plan

Breakfast:

Menu 1: 2 hard boiled eggs, 2 slices of bacon, a glass (8 oz) of fat-free or low fat milk, a piece or a cup of fruit of your choice, 1 1,000mg fish oil pill

Menu 2: 1 cup vanilla Greek yogurt, 2 slices of ham, 2 slices of bacon, a piece or a cup of fruit of your choice, 1 1,000 mg fish oil pill

Lunch: 1 chicken leg quarter or a palm size piece of steak, or pork chop, any fish of choice, a side salad (go easy on the dressing),and a cup of fruit, 1 1,000 mg fish oil pill

Snack:

Menu 1: Greek yogurt and a small salad
Menu 2: 28 pcs. almonds and a cup of fruit
Menu 3: 1 cup low fat cottage cheese and a cup of fruit
Menu 4: a piece of string cheese and a small side salad
Menu 5: 1 scoop of whey protein powder mixed with either water or fat-free or low fat milk and a cup of fruit of your choice

Dinner:

Menu 1: a palm size piece of lean cut of meat of your choice (pork chop with trimmed fat, a top round steak, skinless chicken breast/ thigh, fish, etc.), 1 serving of starchy carbohydrates of your choice (a cup of rice, 1 small potato, a cup of pasta, or 2 slices of bread) and a side salad, 1 1,000 mg fish oil pill

Menu 2: 1 scoop of whey protein powder mixed with an 8 oz cup of fat free or low fat milk and a banana, 1 1,000mg fish oil pill

Take note that dinner menu 2 can be less satiating than dinner menu 1. You should ideally use menu 2 for convenience i.e. you have no appetite to eat, you’re too busy, etc.

Once a week, you are allowed to eat 1 free meal (some people call this cheat meal). You can eat whatever you want which means you are entitled to eat anything that I did not laid out above. I suggest that you gear your free meal during the weekends, or during a special occasion. As far as beverages with calories in it, skip them except milk. You may drink black coffee sweetened with nutritive sweeteners, plain tea, diet soda, and other beverages with no calories in it. For supplements, it wouldn’t hurt to take a multivitamin pill as added insurance of micronutrients.

Share and enjoy!

Let’s face it that any weight/ fat loss diet that works take some work to be effective. Any task even outside any diet that requires effort can be energy depleting, and no one in their right mind who can keep their sanity by just producing output (work) without receiving any trophy of appreciation. Here comes the importance of reward.

Reward

I came into a great realization today why I’ve been buying a lot of new clothes every time my family and I go to the malls. This is because I want to reward myself for working hard doing three jobs. Coming from an overweight background, upon dieting down to where I am right now, that probably contributed to my retail addiction to make myself look more pleasing. Hey, I earned it! I wasn’t able to wear all the clothes that I wanted to wear when my body was still covered with layers of fat. It is also undeniable that it makes us feel nice whenever we receive compliments from the people around us how great we look in certain clothes.

While context dieting solution makes you look good shirtless, we don’t walk shirtless all the time.

Sine we spend most of our time wearing clothes, then make it a fashionable/ stylish one. Even if you’re not a fashionista, wearing clothes that compliments what you worked hard for — something that fits you well can make us feel better.

What separates the models or celebs from the rest of us is that they always keep themselves in top shape that’s why they could wear anything they wanted to wear, or they can pull whatever hairstyle they wanted to do to themselves.

Buying new clothes as we lean down may be a short term reward; but it can surely create a temporary happiness which boosts motivation and self confidence to improve ourselves. In fact, one of my clients even said that buying smaller clothes will even keep him more accountable, from not going back to where he were before.

Or perhaps, reward yourself a trip and party in Vegas once you reach your ultimate fat loss goal…

What is a dieted down lean person?

A dieted down lean person is someone who had gotten lean through manipulating his/ her diet and physical activities/ exercise to get there as opposed to a naturally lean person who can easily stay lean without doing much effort. Lyle McDonald of Bodyrecomposition.com wrote an excellent detailed article regarding this topic. I, myself belong to the dieted down lean person category because I’ve always been chubby and skinny fat all my life until I decided to do something about it back in 2006. In fact, I even wrote a blog regarding my own diet story. There were times that I purposely fattened myself up a little bit upon dieting down sine I wasn’t satisfied with the amount of lean body mass that I had after dieting down. It is a necessary evil thing to do in order to gain additional muscle mass — to be on hyper caloric diet (calorie surplus) to add some weight. There are various tactics that can be done to minimize the fat gain but for dieted down people most especially like myself, gaining some body fat in the process is an inevitable must.

Skinny fat me back in 2003

My international driver’s license photo back in 2004

This pic was taken during my wife’s first pregnancy

My rippest state after dieting down

Photo of me during Culking (Cutting while bulking)

Now that you’ve seen the many faces of myself, I just posted those pictures to prove that I am not really a naturally lean person. I simply refused to let myself look like that again that’s why I am doing my very best to stay lean. If I ever let myself go again, I will surely gain all that weight again; maybe not that much but close with subconscious manipulation of the things that are within my control. I am dedicating this blog post for my current and future fat loss clients who are using/ will be using my fat loss consultation service for them to be mentally and physically prepared somewhat once they reach their personal desired leanness.

It is not easy but certainly possible!

My mission is to show the general population that the next level leanness is possible through the Context Dieting Solution. It will take some work, time and a whole lot of patience but it can certainly happen. Unfortunately, this comes with a price which I will enumerate below based on my own personal experience as an average person maintaining this kind of leanness all year round.

1.) Expect to be hungry.

If you’re previously overweight, chances are that your biological set point is high. People who have higher set point levels opt to have higher hunger levels than their naturally lean counterpart which makes it harder for them to stay lean. I wrote a blog regarding some tips/ tactics on how to combat hunger while staying lean.

2.) You may feel weaker in the gym.

Fat loss and performance doesn’t necessarily go along well together so, expect to have a compromise in the middle. This is the reason why context specificity or having one fitness goal at a time is very important. If your goal is fat loss, concentrate on fat loss.

3.) You may feel moody & grumpy.

I suspect that this irritability is a result of your body wanting you to eat some food. Hunger levels are associated with mood swings.

4.) You may feel lazy.

Since the human body is an efficient survival machine, this is the body’s way to conserve energy. Our body is favorable towards fat gain but will fight with it’s full arsenal for us not to starve to death. Our body doesn’t know the difference whether we’re just dieting down to look better naked or if we are starving to death.

5.) Fight food temptations.

Although there is no such food nor nutrient in isolation that can make people fat, once a dieted down person reached his peak in terms of leanness, his/ her calorie requirements will also be low as well. A lower calorie budget could mean a more restrictive diet. There are some strategies that can be done by altering the diet setup to still be able to enjoy some high calorie foods without gaining fat.

6.) You won’t burn as many calories doing the same amount of activities.

A lighter body burns fewer calories both at rest and while doing a specific activity compared to when he was still heavier.

7.) You may have a hard time getting a quality sleep.

When your calorie requirements are low to begin with and if you are hungry, it’s hard to get a quality sleep. From evolutionary perspective, it is probably more important to hunt/ gather some food than to sleep so that we would not starve to death or freeze to cold. Eating food also creates some thermic effect which keeps the body warmer. There are some strategies which I use personally such as nutrient timing or through melatonin supplementation.

8.) You may feel cold all the time.

Personally, I couldn’t even plunge myself in the pool even if the weather is hot here in Southern California. It feels like the water temperature penetrates through my bones that’s why I rarely use our apartment pool. Even at work, I often feel cold easily especially in my extremities (arms, legs) when I’m at work. I just had my thyroid levels checked and it was fine so it’s probably the result of either low body fat levels, calorie restriction or both. The body will do it’s best to conserve energy and heat production in the body can be metabolically expensive.

These are just some of the consequences a dieted down lean person may need to face as a compromise of staying lean. This is probably something that naturally lean people will never understand why it is much harder for other people to maintain leanness. A naturally lean person may still be able to maintain his/ her metabolic rate even if he is on his/ her leanest state.

Conformity, cooperation or obedience to the protocols of a fat loss is huge determinant whether a person will succeed or fail to see predicted results. As I always tell my clients once they sign up for my consultation service, this is going to be a 50-50 work. I will provide their diet setup and in return, I expect their 100% compliance. You may have the best diet or diet setup in the world but if you are incapable of complying to it, you will still fail.

This is yet another reason why I decided to go for one on one consultation instead of writing a fat loss diet book because fat loss dieting may fail in two ways:

1. The diet fails the dieter or;

2. The dieter fails the diet.

The above category must work synergistically which is why whenever I design a client’s diet including myself as a dieter, I make sure that I consider many factors such as their food preferences, their lifestyle, their behavior as a dieter, their personality whether they’re the type of people who likes to see fast or steady results, etc. In short, as a fat loss consultant, I always make sure that I will carefully design my clientele’s diet using the least amount of lifestyle changes simply because creating or breaking a habit is difficult to do. This is in fact one of the reasons why many mainstream diets fail many dieters in the long run. These diets expect their dieters to change almost everything which includes but not limited to the foods that they eat, the frequency of the exercise, meal frequency, the diet is very restrictive, etc.

Many experts always say that the key to long term fat loss success are lifestyle changes. Although this statement is absolutely true, it also happened to be a very vague statement at the absolute level. This is where personal fat loss consultation chimes in. Hiring someone with deep understanding about fat loss can be really helpful to pinpoint you the things that needs to be changed or maintained in your lifestyle. And these things highly varies from person to person.

When dieters fail to comply in their fat loss diet, this is a result of a poor diet setup to begin with. It’s either the diet is unrealistically sustainable or the diet simply doesn’t jive with the person or the person’s lifestyle. If you will ask or simply observe the behavior of successful fat loss dieters, all of them were simply successful because they’re consistent in their dieting efforts. This consistency is a product of compliance.

Okay, I am also selling fat loss consultation and there is nothing wrong on selling, but the problem is when someone is selling us a product or service that is made of bullshit. Trust me here, there are so many people trying to make a quick buck out of our ignorance. The truth is, there is so much money to be made selling diets because people tend to become impulsive buyers especially if the product or service is targeting our emotions. Here is the list of diets that everyone should stay away from:

1. DETOX

A dead giveaway. The human body survived millions of years without doing any detoxification.

2. “Healthy diet”

The word healthy is the fitness world is an overly abused and misused by many people trying to make a quick buck. Any diet that is capable of creating a calorie deficit therefore can make you lose weight, is capable of improving your health markers. The truth is, most of the time, the improvements on health markers was made possible but not due to the diet type or foods eaten in the diet but as a result of the weight loss instead. People who diets of some sort tend to increase their physical activities or exercise or both, so there are many confounding factors which improves their health.

3. Health seminars

A common bait to make you join a pyramid scam. Apparently, these pyramid scammers figured a way to capture the masses’ interest to lure you to join their networking. Before you know it, you are already in the bottom of their food chain selling their new diet to others so you can go up to the ladder of the pyramid scam. Social support group is important on long-term weight management t but you don’t need to attend any seminars to do so.

4. Do X type of exercise to lose weight/ burn fat

There is no single type of exercise that can increase your fat oxidation in 24 hours. We lose weight/ fat as a result of consistent application of calorie deficit whether it is coming from the food intake or energy expenditure or both.

5. You need to buy the company’s patented supplement

Supplements can be helpful but are not necessary to produce results!

6. Avoid these foods, Don’t eat that

There is no single type of food nor nutrient that can make us fat in isolation. We get fat as a result of accumulation of acute unused surplus calories overtime period!

7. Go low fat, go low carbs

Context is the most important consideration. One does not need to go low fat nor low carb nor low anything to lose weight!

8. Avoid beer and other alcohol because it produces beer belly

No. There is no single type of nutrient that makes a person fat.

9. Calories doesn’t matter

Dead giveaway. Do yourself a favor and run away immediately.

10. No references

A person who is selling a diet or a service that is trustworthy should be able to provide you with references from various research.

11. Flooded testimonials

This is a biggie. Most of us decides based on our emotions. While there is nothing wrong on using testimonials to market a diet or a service, testimonials alone are not enough that the diet or service is legitimate. Hey, I could easily hire someone to say something nice about my product 🙂

12. Over instructions but fails to explain how things work

A person or a good diet should be able to explain why and how things work.

I will periodically update this list as time goes on but for now, keep these list in mind.