FINALLY! A Simple 7 Step Nutrition Plan To Get Leaner and More Toned

Are you tired of the same old weight loss battle?

You set goals but never seem to achieve them.

You’re motivated and want results but nothing seems to work?

You aren’t alone.

Millions of people start diets every single day.

A small percentage see results.

So whats going on? Whats the answer?

For most, it’s simply the wrong approach. They get caught up in the latest gimmick or celebrity endorsed diet but haven’t the stuff that’s always worked.

Before we continue, do something for me…

Forget everything you think you know about fat loss!

Let me guess…

…you have tried every diet under the sun?

The Atkins, the Special-k, the Low Fat, The Low Carb, Paleo, Weight watchers and even Slimming world.

Nothing has really worked for you?

You made some progress in the beginning but ended back to or worse off than when you started.

You can’t understand why?

What all of these diets (and every diet) have in common is restriction.

You know the kind of restriction where all you can think about is the “banned foods”

Bread, chocolate, all your favourite foods.

These fad diets demonise food groups and force unhealthy habits.


In this blog post im going to show how simple fat loss can be. Its the same system we have used with over 3000 28-Day Challenge clients, so you know it works.


Step 1 – Eat Less Calories (Calorie Deficit)

If you take nothing else from this post, take this:

You need to eat less calories than you burn to lose fat.

There’s no getting around this and anyone who tells you otherwise shouldn’t be trusted.

When you burn more energy than you consume, you put your body into what’s called an energy deficit, meaning it needs to get energy from another source other than your incoming food sources.

Losing fat doesn’t mean starving yourself. Far from it.

Your goal should be to eat as much as possible, while still losing fat.

That why the latest crash diet in the media with less than 1300 calories is a terrible option.

We teach our 28-Day Challenge clients how to eat more of “the good”, which pushes out lots of “the bad” and creates a calorie deficit naturally.

Its actually really simple and has worked for over 3000 clients of our so far.

Follow the portioning guide below and you will create a calorie deficit quite easily.


Step 2: Eat More Protein

When it comes to how we set up our nutrition we need to put protein at the top of the priorities list. There are a number of specific reasons for this;

When we want to build a leaner more toned physique we need protein as it powers the building, maintenance and recovery of our muscles. Without enough protein, we cannot create the body we want, maintain the body we achieve or recover the body we use.

Protein will keep you satiated and fuller for longer. Taking in regular feedings of protein will allow you to control your hunger and appetite for longer periods. Which is essential when your energy balance will favour a deficit.

Take control of your hunger, take control of your nutrition.

Protein has the highest TEF of all the macronutrients. To break down/absorb/metabolise/assimilate protein the body will use more energy than any other nutrient. This means that introducing a caloric deficit where we favour higher protein will yield a higher total daily energy expenditure than one void or low in protein.

Sources of protein are not all made different however and are usually classified and

Lean Proteins

Fatty Proteins

Combo Proteins



Step 3: Eat More Greens

Greens are non starchy vegetables.

They are high volume, low calorie foods that fill you up.

Once you are full you are far less likely to eat excessive higher calorie foods that can take away from your calorie deficit.

Remember the snickers ad – “you’re not you when you’re hungry”

Like protein, include them in every meal.

They include foods like Artichoke, Arugula, Asparagus, Bean Sprouts, Beetroot, Beets, Bok choy, Broccoli, Brussel Sprouts, Cabbage, Cauliflower, Celery, Chicory, Cucumber, Egg Plant, Escarole, Green Beans, Kale, Leeks, Lettuce, Mixed Salad Bags, Mushroom, Onion, Pea Pods, Peppers, Rocket, Romaine, Spinach, Sprouts, Sugar Snap Peas, Tomato, Watercress


Step 4: Portion Your Carbs

Carbohydrates – they taste good and do good, sometimes too good.

Its rare to get a new client who has trouble eating enough carbs.

Carbs are the foods we have trouble portioning.

Breads, pasta, fruits, alcohol etc

The most demonised macronutrient of them all – carbs have been labelled as fat storing, insulin spiking fat-loss killing demon-foods that prevent fat loss.

Someone selling you on the idea of the Atkins diet may have scared you off carbs.

Carbs dont cause fat gain. Too many calories cause fat gain. It just so happens, its much easier to eat too many calories from carbs instead of greens or protein for example.

You dont need to cut out all carbs, you just need to eat less.

Follow steps 1 and 2 in this post and you will find portioning carbs very manageable.

Diets that remove carbs entirely tend to be successful because they create a calorie deficit instantly but you can create the same deficit by eating less carbs and fats.

Our 28-Day Challenge clients eat carbs and lose 10 pounds of fat in 28 days.


Step 5 : Portion Your Fats

Fats are the most calorie dense macro nutrient, so a bit like carbs they are easy to over consume and we need to portion them to protect our calorie deficit.

Fat sources are generally nuts, oils and seeds like Coconut Oil, Avocados, Peanut Butter, Almond Butter, Olive Oil, Olives, Macadamia Oil, Organic Butter and Nuts.


Step 6: Learn How to Portion Your Food


Step 7: Drink More Water

You are probably thirsty.

Next time you think you’re hungry, have a glass of water.

Next time you’re picking at food, have a glass of water.

A lot of the time you’re not hungry, you’re just thirsty of bored.

Aim to drink 2-3 litres per day.

Mix it with some mi wadi, lemon and lime or calorie free flavourings.


Follow the steps in this post and you will definitely see results. If you like our simple approach, you will love our 28-Day Challenge. Click below to get started.


Sign Up For Your 28-Day Challenge

Our 28- Day Challenge is suitable for all levels. It includes an introduction to strength training and interval training, simple and very flexible nutrition, buckets of accountability from our team of 8 coaches, unlimited body composition assessments and a guaranteed 10 pounds of fat loss in 28 days.

We make “non-gym people” love training and become the happiest and healthiest and strongest version of th

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