OK… If you woke up and looked in the mirror this morning to see a painful reminder of all your holiday season overindulgences firmly attached to your waistline, the last thing you might be feeling right now is “happy.”

But what if I told you that in 12 weeks you could not only get back to fighting form—ripped even, beyond where you’ve ever taken your body before—and you wouldn’t have to count a single calorie or give up your favorite foods to get there?

No, I’m not promising a quick, easy fix. I’m not telling you that you can keep eating and drinking the way you did over the holidays (or the past few years) and expect a different result. But I do have a foolproof plan to knock the weight you’ve added to your belly/ass/thighs off of you and get you a beach-ready body by the start of spring. And it doesn’t require you locking yourself in at night and subsisting on lettuce and protein powder. In fact, you’ll be amazed at how taking the most basic of steps will yield significant results in just the first four weeks alone.

Begin following the first month-long phase of this 12-week program as outlined below, and then see the next two parts, linked at the bottom. Combine these nutrition guidelines with any Onnit 6 or Onnit in 30 program, you’ll have both the fuel and the fire to transform your physique and performance.

Ready? Then without further ado, Onnit and I proudly present the 12-Week Fat Loss Nutrition Plan.

The First 3 Rules of Eating For Rippedness!

#1 Only Eat When It’s Time To Eat

Losing weight is primarily about controlling calories. The easiest way to start doing that—without having to count your calories or weigh your food—is to simply stick to planned, structured meals. I.e., breakfast, lunch, and dinner.

“But wait, I thought small, frequent meals were best for getting ripped. That’s what all the bodybuilding magazines say.”

Yes, they do, and that’s an approach that can work. But I’d rather you keep it simple. Looking at it logically, the more times you sit down to eat, the more calories you’re likely to take in. Plus, the frequent-eating approach means taking the time to plan and cook your meals well in advance, which I know many of you just won’t have the time to do. And let’s face it, it’s also a hassle. Think of spending your Sunday grilling chicken breasts instead of watching football. It could also mean having to grab food on the go every couple hours when you’re working or running errands. It’s not practical for most people who have busy lives (or, ahem, lives they’d like to enjoy).

“What about fasting?”

If eating often leads to taking in more calories, then it stands to reason that skipping a meal entirely, or at least going a long time without one, would mean you’d eat less food. So, if you think that will be the case for you, then go ahead and fast. Most people who like the intermittent fasting style of dieting prefer to skip breakfast, which usually gives them about 16 hours without food. This can work very well, provided that you’re not the type who goes mad with hunger and overeats at their next meal, which research has shown is a possibility. Ultimately, the frequency with which you eat comes down to a matter of preference, but I recommend sticking to three normal meals a day for simplicity’s sake. It’s the easiest schedule for most people to stay on.

Cut out all snacking. No more pretzels from the vending machine, lattes on the way to work, or late-night brews. This may sound brutal at first, like you’ll starve, but in Rules #2 and #3 I’ll show you how to fill up on healthy food so you don’t have these cravings anymore.

And, like most rules, there are some exceptions. If you normally work out after dinner, you can (and should) have a snack afterward so you don’t go to bed on an empty stomach (more on what this should be later). Or, if you typically eat lunch at noon, work out mid day, and won’t be eating dinner until later that evening, a post-workout snack should be added as well. Heck, even if you don’t plan to work out mid-afternoon, if you eat an early lunch and can’t have dinner until 8 or 9 p.m., you should have a snack sometime in between to tide you over.

What exactly is a snack?

● Veggies and hummus? Great.
● Berries and nuts? Yep.
● Apple and peanut butter? Perfecto.

Almost any combination of protein, fiber, and whole-food fat is a winning trio. Chips, dip, soft drinks or sugar-bomb lattes? No.

Apart from these snacks, don’t eat anything unless you’re sitting down for breakfast, lunch, or dinner. When you’re done with your meal, the kitchen is closed.

One of the biggest obstacles to weight loss is eating out of sheer boredom, not physiological hunger. Maintaining the “kitchen closed” policy will help break that cycle.

#2 Control Portions With Your Hands

All of your meals should be structured the same way. They should contain at least one handful of protein, a minimum of two handfuls of vegetables (or one piece of whole fruit and one handful of veggies), and one handful of starchy carbohydrates.

Protein, if you weren’t sure, is any type of meat or fish. A handful-size chicken breast or a hamburger patty is one serving of protein. The same goes for whole cuts of beef, turkey, pork and salmon or tuna fillets. Similar amounts of eggs, cottage cheese, Greek yogurt (no sugar added), and protein powder supplements are also good sources.

Fatty, processed foods like hot dogs and bacon are permissible in this first four-week block, but use common sense and avoid them most of the time. If you’re at a football game and can’t get a lean chicken breast, a ballpark frank is better than starving (unless you prefer to fast), but don’t convince yourself that you don’t have better options most of the time. Because protein is filling and it supports muscle growth, I’m not putting a firm limit on it. Have at least a handful in every meal, but if two or three handfuls is what it takes to keep you full and feel like you’re recovering from workouts, then go ahead. Again, the leaner and plainer the protein source the better. Think meat and fish, not In-N-Out Burger, even if you do toss the bun.

Starches include potatoes, sweet potatoes, beets, beans, and whole grains like rice, oats, and quinoa. A slice of whole-grain bread like Ezekiel is great too.

Beyond just making your meals easier to control and stick with, there is some solid nutritional science behind my recommendations. A palmful of protein, regardless of the source, will usually give you 25–35 grams of the stuff (depending on the size of your hand).

Vegetables and fruits are foods you can eat liberally. Fruits don’t rank quite as high as veggies since some are higher in sugar and calories, but no one ever gained weight because they couldn’t stop eating fruit. As long as you’re eating whole fruit—say, a peach as opposed to canned peaches that have marinated in a pool of syrup—you can count on its fiber slowing down the digestion of the sugar, keeping your energy steady and your belly full.

In fact, if in the first few weeks you find yourself absolutely unable to adhere to the “eat only at breakfast, lunch, and dinner” rule, there’s no harm in breaking it with veggies and fruit and more protein as well. I’d still prefer you eat three meals a day and that’s it, but if you’re going to fall off the wagon, I’d rather you crashed into a bed of celery, carrot sticks, and a hamburger patty than a pile of potato chips or bowl of ice cream. Overeating with natural, healthy food always trumps gorging on more calorie-dense junk. Make sense?

Veggies in particular are naturally low in calories and high in fiber—not to mention numerous essential vitamins and minerals—so they help your weight loss in multiple ways. When I say to serve yourself a “handful” in this case, it’s just for the sake of practicality. Don’t feel you need to limit your intake of greens in any way. If you’re using tongs to serve yourself veggies at a salad bar, feel free to squeeze as many between the claws as possible.

Because starches contain a fair amount of calories and raise blood sugar, they need to be contained—but not cut out, because they supply energy. A handful of starch is the amount that would fit in your cupped hand (in the case of potatoes, it’s typically one potato, and for bread, it’s one slice).

We’ll worry about maximizing the quality of what you’re eating in later installments of the program, but for the time being, it’s enough to just get in the habit of eating less and with balanced portions.

If your eating habits are so out of whack that you’re consuming Big Macs on a daily basis… Well, one Big Mac is better than two. It’s still more important that you focus on eating your meals—however imperfect they may be—according to the formula here than trying to make massive, sweeping changes that you can’t possibly sustain. I’d love for you to start eating lean chicken and broccoli every day, but if you’ve been eating fast food three times a day for years, I don’t expect you to make the switch overnight.

#3 Start Each Day With Protein

Studies have shown over and over that protein helps fill you up so you don’t overeat. It also helps you build and repair muscle, and burn more calories throughout the day—because it takes so much energy to digest.

Most people eat no protein in the morning and not enough throughout the day, so simply resolving to eat a high-protein breakfast can make a huge difference—and it doesn’t have to take long. The following are a few examples of protein-rich starters that you can make in minutes and take with you, or simply grab off a shelf in a deli or gas station.

● 1 cup plain Greek yogurt
● 1 cup cottage cheese
● 4 whole eggs (or a few whole with a few whites, if you prefer)
● 2 whole eggs and 2 oz of steak or chicken
● 1 handful smoked salmon
● protein smoothie made with 1 scoop protein powder

Each of these counts for about one serving of protein, and should be balanced with veggies/fruit and a starch. The next time you rush off to work in the morning, think about grabbing a yogurt, one piece of whole fruit, and a slice of toast, or a single-serving package of instant oatmeal.

One Perfect Day of Eating

Use the following sample menu as a guide for how to eat over the next four weeks. Note that this plan does not need to be followed verbatim every day, but is an example of how to portion your meals and choose your foods. Adjust it to your own tastes—if you don’t enjoy the process, you won’t stick with it.

Breakfast

Egg Scramble and Oatmeal

● 2 whole eggs
● ½ handful smoked salmon
● 2 large handfuls of spinach (cooked into the eggs)
● 1 small handful of cheese* (melted on the eggs)
● 1 handful oats (cooked as oatmeal)
● 1 handful berries (fresh or frozen)

*I don’t recommend you eat cheese by itself, but a handful (just enough to fill your palm, not all the way up to your fingers!) can be added occasionally to round out your protein serving.

Lunch

Tuna Salad

● 1 can tuna
● 1 tbsp balsamic vinaigrette*
● 1 handful cherry tomatoes
● 1 handful mixed greens
● 1 cup brown rice (tip: you can buy packs of brown rice that can be microwaved and are done in 90 seconds)

Mix all ingredients and enjoy

*Seasonings and condiments that contain sugar and fat should be limited to the serving size recommended on the container.

Afternoon Snack*

● 1 handful mixed nuts
● 1 apple
● Protein shake blended with a banana

*This is optional, and you should only consume a snack if it’s going to be several hours before you have dinner and you know you’ll feel like you’re starving otherwise. Additionally, you can have a snack if you’ve just worked out.

Dinner

● 1–3 handfuls portion of rotisserie chicken (from any grocery store)
● 2 large handfuls of arugula
● 1 large handful mixed, colorful veggies (picked up from the salad bar at your grocery store to make it easy)
● 1 cup black beans
● 1 tbsp oil
● 1 tbsp vinegar

Post Workout*

● 1 cup Greek yogurt
● 1 cup berries
● Protein shake blended with a banana

*Only have this snack if you work out after dinner.

Alcohol and Dessert

We won’t ban these in this stage of the plan but, as with obviously sub-par protein choices like hot dogs, we have to limit them. Here’s the rule: you can enjoy booze, cookies, soda, etc. only when you’re with other people at a social event. You will never consume them alone.

Not going out Friday night? That doesn’t mean you can stay in and throw a party for yourself. And when you do go out, give yourself a maximum of two alcoholic drinks or servings of junk food. No more than two nights per week also.

There you go. Get on it (er, Onnit!), and check out the next two installments when you’re ready!

Fat-Loss Nutrition Plan, Part 2.

Fat-Loss Nutrition Plan, Part 3.

The post New Year All You: 12-Week Fat Loss Nutrition Plan, Part 1 appeared first on Onnit Academy.

First, have a look at the article linked above, as well as its two followups (Part 2, Part 3). They explain my basic nutrition philosophy and lay out a framework for how you should eat to be healthy and perform well. (Trust me, it’s not complicated.) To gain muscle, all we have to do is add a little more food to the equation and amend a couple of the rules, so that instead of dropping weight, you’re putting it on—but only the right kind.

Here are the rules of eating for muscle gain. Try any of them that you like, but NOT all of them—at least not all at once. Trust me, they may seem simple but they’re powerful, and they can add a lot of calories to your day without you hardly noticing (that’s the point!). If you go overboard, you’ll gain fat. So experiment with one or two at a time and monitor your weight. If you’re gaining a pound a week, keep doing what you’re doing. If your weight doesn’t change after two weeks, add one or two more rules to your day until it does. If you start gaining more than a pound per week, you’re gaining too fast and it’s going to be more fat than muscle, so back off. Take it slow when you want to grow.

#1. Eat Protein Throughout The Day

Your body will absorb protein and put it to better use for muscle growth if you consume it in regular and roughly equivalent doses.

A 2018 review in the Journal of the International Society of Sports Nutrition concluded that subjects looking to add muscle should take in 0.4–0.55 grams of protein per kilogram of their bodyweight in each meal they have, aiming for at least four meals, or until they’ve hit a protein intake of 1.6–2.2 grams per kilogram of bodyweight for the day.

So let’s do a little math. To convert your weight from pounds to kilograms, divide by 2.2. Let’s say you weigh 150 pounds—that’s 68 kilos. The minimum amount of protein you should eat in a day (1.6 x 68) is 108 grams, and the maximum (2.2 x 68) is 150 grams. I usually recommend that people eat about 1 gram per pound of their bodyweight, just to keep things simple. In this example, it would be 150 grams protein, which is on the upper end of the spectrum, but not excessive. (For the record, it’s hard to eat “too much” protein. But if you do overshoot your quota a little bit, you’ll be fine. It’s just that extra protein won’t build any additional muscle.)

Now we need to determine how much protein you should have per meal. Generally, the hand-sized portioning guideline I gave you in the fat-loss plan will cover this amount, but let’s do some more math so you can see why.

Multiply your 68 kilo bodyweight by 0.4 grams, the minimum amount of protein you need per meal, and you see that you need to be eating at least 27 grams of protein at each feeding (feel free to round up to 30). Twenty-seven grams of protein is roughly the equivalent of a palm-sized portion of chicken breast, lean steak, and most fish. So, at that rate, you’ll need four meals over the course of the day to reach the minimum target of 108 grams protein, and five meals to get to the maximum of 150. (A meal-replacement shake with protein powder can substitute for one of these meals.)

OK, want the TLDR version? Eat a palm-sized amount of protein or bigger at every meal, totaling four meals and maybe one protein shake by the end of the day. That should give you the right amount of protein overall and per meal to build muscle.

This means that if you’re a person who likes to fast in the morning, you may want to reconsider this strategy when you’re in muscle-gain mode. Fasting forces you to consume most of your food (and protein) in a smaller window of time, and that doesn’t keep the anabolic (muscle-building) signal turned on as well as eating frequently does. Likewise, if you’re a busy person who forgets to eat and ends up having a huge feast for dinner. The science is clear that it’s better to have a nosh here and there than it is to inhale a 64-ounce porterhouse at the end of the day.

#2. Drink Milk (But Not Just Any Kind…)

Obviously, if you’re lactose intolerant, don’t do dairy, or just don’t like milk, skip this rule and move on, but it’s a simple hack that can really come in handy. I know I told you to cut out calorie-containing beverages in the fat-loss guides, but when you’re bulking up, drinking SOME of your calories is a convenient way to get them in. If you haven’t discovered this already, eating to gain weight isn’t always as much fun as it sounds, since pounding extra food can get uncomfortable. Sometimes it’s a relief to drink a glass of milk rather than shovel down another serving of chicken and rice, when you know that it will still give you the calories you need.

I’ll tell you a secret to help you get more nutrition out of your milk: drink one that’s higher in protein. Most milk brands offer about eight grams of protein per cup, but Fairlife’s is filtered in such a way so as to pack more protein per serving—13 grams, in fact. To control calories, opt for the reduced-fat, 2% variety, or skim. Yes, we want more calories in order to gain weight, but too many leads to gaining fat. (If you want to calculate exactly how many you need, see How To Set Up Your Diet for Fat Loss or Muscle Gain.)

In case you’re wondering, Fairlife’s moo juice is also free of GMOs and growth hormones.

#3. Eat Yogurt

Skyr is a mild-flavored Icelandic yogurt that’s naturally low in fat and sugar and high in protein. I like Icelandic Provisions’ brand, which packs 17 grams of the stuff per serving.

If you’re having trouble reaching your protein requirement, eat skyr as a snack between meals. (You can add a little fruit to flavor it.) Also, I have no hard science to back me on this, but I suspect that skyr might make you superhuman if you lift weights along with consuming it. Look up how many times Icelanders have won the World’s Strongest Man contest and you’ll see what I mean!

#4. Drink Casein Protein

Whey protein is arguably the king of muscle supplements (if you’re not sure why, see our guide here), but casein can be beneficial too. Casein is whey’s counterpart, a slower-digesting milk protein that can feed your muscles for a long period of time. Because of its slow absorption rate, I like it as part of a smoothie that you drink shortly before bed. Research has shown that pre-bedtime consumption of protein, including casein specifically, supports protein synthesis overnight—particularly if you work out in the evening.

#5. Go Nuts

A one-ounce portion of raw, unsalted, mixed nuts (enough to fit in your palm) has about 160 calories. Adding this amount to each of your meals, or eating it as a snack between meals, really adds up, contributing to the surplus you need to build muscle while also providing important vitamins, minerals, and fiber.

It’s healthier (and cheaper) than weight-gainer shakes that are loaded with calories and sugar.

#6. Have A Nut Butter and Banana Sandwich

If you need an extra meal to hit your protein number, or find that you’re still not gaining weight after implementing all of the above, finish your day with a peanut butter and banana sandwich (any nut butter you like is OK too). Wash it down with a glass of milk.

Eating it may make you feel like a kid, but at 500-plus calories, you won’t look like one after a few weeks.

While I recommend whole food as the basis for your weight-gain strategy, supplementing with creatine monohydrate can be useful as well. See our guide to creatine (along with more info on whey) here. 

And if you want to get more scientific with your diet, managing your intake down to the last calorie and gram, I’ll show you how to do that in this piece—How To Set Up Your Diet for Fat Loss or Muscle Gain.

The post New Year All You Muscle Gain Nutrition Plan appeared first on Onnit Academy.

By figuring out how many grams of protein, carbs, and fat you need to consume to reach your goal, and hitting those numbers each day, you empower yourself to have complete control of your transformation. It will also allow you to troubleshoot any problems that come up along the way with much less guesswork. Not gaining muscle? You’ll be able to assess how many carbs you’re eating versus fats, and which macro it makes sense to bump up. Hit a standstill in your weight loss? You’ll know how and where to cut calories from your day.

Pull up your calculator app and get ready to write down some numbers…

Step 1: Determine Your Resting Metabolic Rate

Your resting metabolic rate (RMR) is the number of calories your body burns at rest—just keeping you alive with no additional activity. There are many equations that nutritionists and dieticians use to determine this number and none are 100% accurate, but they all give you a solid starting point. I like the good ol’ Mifflin-St Jeor equation, which has been demonstrated to be more accurate than most. This formula takes into account your weight, sex, age, and even height.

First, you’ll have to convert your bodyweight from pounds to kilograms (divide your weight by 2.2) and your height from inches to centimeters (multiply by 2.54). 

For men:

(10 x your weight in kg) + (6.25 x your height in cm) – (5 x age in years) + 5

For women:

(10 x your weight in kg) + (6.25 x your height in cm) – (5 x age in years) – 161

Let’s plug in some numbers using me as an example. I’m a male, 205 pounds (93kg), 6’2” tall (188 cm), and 45 years old. 

Using the men’s equation, I find…

(10 × 93) + (6.25 × 188) – (5 × 45) + 5

930 + 1173 – 225 + 5 = 1,880

My resting metabolic rate is about 1,880 calories. (Note that it’s OK to round this number off.)

Step 2: Factor In Your Activity

We obviously don’t lie in bed all day (although some days it’d be nice), so we need to factor in how many calories our activities burn. 

If you work out or play sports 1–3 times a week, you perform what’s known as light activity, and you will multiply your RMR number by 1.375.

If you exercise or play 3–5 times a week, you’re moderately active. Multiply by 1.55.

If you train or are active 6–7 days a week, you’re in the “very active” camp. Multiply by 1.725. 

Finally, if you’re crushing it nearly every day AND have a physically demanding job as well, multiply by 1.9.

I lift weights for a total of about two hours every week, and I play tennis up to five hours per week, but my job has me mostly in front of a computer all day, so my activity level is probably only in the moderate range. Therefore, I’ll multiply my 1880 RMR by 1.55. That gives me 2900 (again, rounded), which is the number of calories I need to eat to maintain my weight.

Step 3: Calculate Your Calorie Needs

If you want to MAINTAIN your current bodyweight, aim to eat whatever number of calories you calculated from your RMR x activity factor daily. 

If you want to LOSE weight, start by subtracting 500 from that number. If you want to GAIN weight, add 500.

Step 4: Calculate Your Macros

Once you have your daily calories figured out according to your goal, you can break them down into macronutrients. This not only makes your calories easier to count, it lets you know exactly how much of each type of food you need to consume. You see, you have to take in a certain number of calories to gain or lose weight, but the breakdown of protein, carbs, and fat determines your body composition—i.e., how much of the weight you lose or gain is fat versus muscle. Some muscle loss is inevitable when you’re dieting, and when you’re bulking up, you’re bound to gain some fat too, but the right combination of macros will put the odds in your favor, letting you keep more of the tissue you want while you shed or maintain the kind you don’t.

Protein

Protein supports muscle growth and maintenance as well as satiety (feeling less hungry between meals), so it’s the most import macro. Every meal you eat should feature it, and when and if you snack, you should choose foods that offer primarily protein as well. Aim to eat about 1 gram of protein per pound of your bodyweight each day. You can get by with a little less, and a little more won’t hurt either.

Note that if you’re very overweight, eating your bodyweight in grams of protein is probably impractical and not ideal. In this case, eat one gram per pound of the bodyweight you’re shooting for. In other words, a 300-pound person who remembers looking and feeling their best at 200 pounds will eat 200 grams of protein daily.

Another way to look at it is to have 25–35% of your calories come from protein. Each gram of protein contains 4 calories, so if I’m following a 2400-calorie diet to lose weight (2900–500=2400), I should eat 600–840 calories from protein-rich foods. That equals 150–210g protein. (Again, for simplicity’s sake, I’m happy with eating one gram per pound, which for me is 205g… but since 200 is a round number and easier to remember, I’ll just go with that. I also think it’s a good idea to aim toward the higher end of the protein spectrum when you’re dieting to ensure that you preserve as much muscle as possible.)

Most of your protein should come from the purest sources available, which are animal foods. Chicken, lean beef, fish and other seafood, eggs, yogurt, and cottage cheese are some of the best protein sources, but protein powder supplements are OK too for convenience. Most animal foods will contain some fat as well, so to keep things simple and prevent the fats from adding up too fast, choose the leanest cuts of meat most of the time. Sirloin steak, for instance, has a better protein-to-fat ratio than ground beef. That said, count the fat grams in your protein foods whenever possible.

Tip: If you like to snack on cheese, or use it to garnish your dishes, Parmigiano Reggiano is a smart choice. It has the highest amount of protein, gram for gram, of any cheese—and even more than chicken, beef, or fish. We’re talking 10 grams of protein in a one-ounce serving!

Of course, if you’re a vegetarian/vegan or plant-based eater, you’ll need to get your protein through non-animal sources. Combining foods such as beans and rice, nut butter and bread, etc., can provide the protein you need, but beware of how many carbs and fats you’re taking in as well. Supplementing with a plant-based protein powder may be necessary to make sure you hit your protein goals without overstepping your carb and fat allowances.

Fat

Unfairly maligned for weak associations with heart disease and other health ailments for years, dietary fat is now recognized as an important nutrient for hormone production and overall health, but it still packs a lot of calories—nine per gram, which is more than twice what a gram of carbs or protein provides. That means that while we need fat in the diet, we don’t want to go overboard because the calories will add up too fast. That’s a concern even if your goal is to gain weight. Calories that your body doesn’t convert to muscle will be stored as fat.

I recommend you aim for 0.5 grams of fat per pound of your bodyweight to start. As with protein, if you’re very heavy, you’ll be better off calculating this based on your goal bodyweight. Using myself as an example, I would eat about 100g of fat per day at a bodyweight of 205. At 900 calories, that’s a little under 40% of the total I’m allowed.

Most of your fat intake for the day should come by way of your protein foods, as there will always be at least a few grams in chicken, beef, salmon, etc. Nuts and seeds, olives and olive oil, fish oil supplements, and avocado can make up the difference. You may also prepare foods with cooking oils, but be careful about your serving sizes, as they can add a lot of fat without your hardly noticing.

Carbohydrates

Now that you have your protein and fat numbers figured out, you can simply subtract them from your total number of calories to find the carbs you need. My 100g fat allowance is 900 calories, and my 200g of protein equals 800 calories, so that leaves me with 700 calories for carbs. Since carbs contain four calories per gram, that gives me 175g carbs to eat. This is a little under 30% of my calorie total.

Here’s your list of carb-rich foods: grains (bread, cereal, pasta, rice), legumes (beans and peas), tubers (potatoes, sweet potatoes, other root vegetables like squash and carrots), fruit, and green vegetables. Be sure to count the carbs in your starchy foods and fruits toward your carb total, but the green vegetables are so low in calories that you can eat as many as you want (of course, count any dressings or sauces that you add to them!). Realize that there are also some carbs in dairy foods (milk, yogurt), so try to keep track of those as well.

How Do I Track Macros?

Now that you know how much of each type of food to eat, you’ll have to get comfortable with reading food labels so you can add your macros up properly. A food scale to measure your portions is a good idea too. This may seem like a nuisance at first, but once you get the hang of it, you’ll memorize how many proteins, carbs, and fats are in your favorite meals and you won’t have to obsess over them.

You can estimate your macros to some degree by using the hand-portioning trick I discuss in the fat loss guides. This will allow you to eyeball your portions with some accuracy when you eat out, or otherwise can’t control the exact ingredients and amounts you’re served. But to stay as close to your macro numbers as possible, I recommend you read labels and keep a tally throughout the day. Apps such as My Fitness Pal can be helpful for recording your numbers, as well as telling you how much of this or that nutrient is in your meal.

Try to include at least one food from each of the protein, fat, and carb food lists above in your meal plan each day. Focus on eating a variety of fruits and vegetables, and the vitamins and minerals you need to look and feel great will take care of themselves.

Adjusting Your Numbers

The calories and macros you calculate here just give you a starting point. They should send you in the right direction on your cutting or bulking program, but you’ll have to keep an eye on them. Make sure you record your numbers daily, and take note of any days you exceed your allowances or fall short. If you’re totally compliant for two weeks and haven’t lost a pound yet, cut 300 or so calories from your carb and/or fat numbers (never protein) and see if that makes a difference. If you’re trying to bulk up and haven’t gained a pound after two weeks, add 300 or so more calories, pumping up your carb and/or fat quotas as you see fit.

In either case, slow and steady is the best progress. If you’re losing several pounds per week (when cutting) or gaining more than one (while bulking) you’re dieting too hard or eating too much, respectively, and that means you risk losing muscle/gaining fat. You may lose a few pounds in your first few weeks of a diet as your body sheds excess water weight, but you don’t want to see the scale go down by five pounds or so on a regular basis. 

However, don’t go by the scale alone. Take measurements and progress photos of your physique so you know the weight is coming off or going on in the right places. Monitor your progress in the gym and make sure you’re still getting stronger and have energy enough to fuel your workouts. You have to experiment, be patient, and pay attention to how your body looks and feels.

For recipes that make healthy meals, see the following:

Healthy Pork Recipes

Gluten-Free and Nut-Free Snacks That Taste Great

3 Killer High-Protein Lunch Ideas

3 Healthy and Easy Rice Recipes for Weight Loss

BBQ Recipes

The post How To Set Up Your Diet for Fat Loss or Muscle Gain appeared first on Onnit Academy.

If only you could give, and get, holiday gifts you knew would be used and enjoyed, and could help you and your health-conscious loved ones start 2022 closer to the condition you want to be in, rather than weeks behind.

Well, that’s where I come in. As a nutrition PhD and consultant to pro athletes and busy professionals—as well as a lifelong fitness freak myself—I know what options are out there for people who want to get in the best shape of their lives in the New Year (and not fall too far off the wagon before then), so I’ve rounded up some of the newest and best fitness equipment, nutrition-rich foods, performance-supporting supplements, tech, gear, and more for you, and the fit people on your shopping list.

Get ready to stuff those stockings with gifts that give back!

TRAINING EQUIPMENT

Hydrow Rower

“Rowing is life” (said with the accent of Dani Rojas’ character from Ted Lasso). As an aside, if you haven’t seen this show yet, do yourself a favor and do just that (it’s available on Apple TV). That’s my holiday gift to you…

But getting back to the topic at hand, The Hydrow may not be life, but it’s a great workout, whether you’re an experienced rower or not. It has a patented drag mechanism that’s electromagnetic and computer-controlled, so rowing the handle feels like you’re rowing on actual water. Each stroke is smooth and nearly silent. And you don’t have to focus on a tiny calculator screen while you train. Hydrow offers a 22-inch, HD touchscreen display and sound for an immersive experience: i.e., see yourself rowing on a river in beautiful locations around the world!

For an additional $38 a month, you get access to a library of 3,000-plus workouts, which includes stuff you can do off the rower, such as strength training, workout classes, yoga, stretching, and more. And these workouts weren’t just thrown together by the latest social media influencer. The Hydrow approach to fitness is headed up by former rowing champion and PhD exercise physiologist Kristin Haraldsdottir. She says, “The workouts are created within a tight framework so that there is a clear distinction between workout types, and the benefits of that type of workout… [The workouts] are categorized and designed with targeted heart rates in mind. This way, you know the workout style and intensity that fits your needs before choosing it.”

Should you need another “expert” opinion before making a decision, you may be interested to know that the Hydrow made Oprah’s Favorite Things list for 2021. Nuff said.

Price: $2,295 at Hydrow.com

But buy before 12/24 and you’re eligible for an extended at-home trial that runs through Jan 31.

Let it row, let it row, let it row, (Sorry, I was overtaken by the holiday spirit!)

Nuobell

An adjustable, selectorized dumbbell isn’t a new idea, but the Nuobell design is. Unlike leading home-gym dumbbell brands such as Powerblock, where you have to pull a pin to change weights, the Nuobell lets you twist the handle on the dumbbell itself, making for faster, more convenient weight changes. This is a great feature if you like using advanced techniques such as drop sets in your training, or, you train with a partner who needs different loads (my wife and I often train together, and believe me… I can’t lift as much as she does!).

The weights go up in five-pound increments from five to 80 pounds. For more advanced users, 80 pounds may not be heavy enough, but the equivalent set of Powerblocks only offers 10 pounds more. For serious meatheads who need more tonnage, I recommend getting an adjustable set like Nuobell to cover most of your weight range, and buy separate fixed-weight dumbbells for your heavier increments as needed.

I also really love the feel of the Nuobells. They have a knurled handle, so they offer the same sturdy grip a barbell does. They look and work like traditional dumbbells, not a big awkward block of weight. They don’t bang into your legs when you curl them, or bruise your arms when you bump them into position for presses. They’re especially good for moves where you use two hands on one dumbbell, such as goblet squats.

Price: $745.00 at Smrtft.com

The dumbbells come with cradles to store them.

Rucker 3.0 Rucksack

Not every workout needs to be in a gym. Enter rucking—walking with weight, like a soldier in the field. Rucksacks are insanely durable backpacks made to hold heavy weight comfortably, and they can turn any nature walk or stroll around the block into a calorie-melting march. (According to the Compendium of Physical Activities, walking with weight burns close to triple the amount of calories as conventional walking in the same time frame.) This past year, I started wearing a rucksack for my daily dog walks, and on the weekends, I’ll do a five-mile hoof with 35 pounds on my back. I’ve seen more than a noticeable improvement in conditioning since then.

Which brings us to the Rucker 3.0. It’s a standout rucksack due to its comfort features, which will make your rucks feel more like a walk to the campsite as opposed to donning a yoke to plow a field. The Rucker has 10mm of foam padding on the bottom section of the back panel, designed to support the natural curve in your lower back. It doubles as protection from the friction of seams, belts, and buckles on the pack. The CORDURA^® material on the back panel and underside of the shoulder straps also prevents any irritating rubbing, meaning that you can ruck shirtless on hot summer days without chafing.

The Rucker is rainproof, can carry up to 45 pounds of external load, features a reflective safety stripe for use at night, and comes with a lifetime guarantee. Plus, the manufacturer donates 1% of its annual revenue to non-profit partners that support military veterans, first-responders, teachers, social workers, and military spouses. What’s more in keeping with the holiday spirit than that?

Price: $215 at GoRuck.com

NUTRITION AND SUPPLEMENTS

Butcher Box

Imagine delicious, fresh, humanely-raised meat delivered right to your doorstep. You’d have more than enough protein on hand to build muscle and stay satiated forevermore. Well, heaven is a place on earth thanks to Butcher Box—a meat-delivery subscription service.

We’re talking 100% grass-fed beef, free-range organic chicken, crate-free pork, and wild-caught seafood frozen for freshness and dropped off in an eco-friendly box. Choose from their curated collections, or customize your own box with up to 14 pounds of meat (drawn from more than 25 different cuts).

Price: $159 per month for a customized box (which breaks down to about $5.30 per meal) at butcherbox.com. Shipping is free.

If you join before 12/26, you’ll get one pack of FREE bacon with every order for the entire life of your membership, and save $20 on each order for the first five months of your membership.

Laird Superfood^® Hot Chocolate with Functional Mushroom Extracts

Everybody likes a cup of hot cocoa on a cold winter day, but most hot chocolate drinks are high in processed sugar, doing nothing to help you stay on track with your nutrition. Laird Superfoods^®—as in big-wave surfing legend Laird Hamilton—however, has a solution.

Here’s what Hot Chocolate with Functional Mushroom Extracts doesn’t have: artificial flavors, dairy, GMOs, preservatives, and highly-refined sugars. It is, on the other hand, Paleo-Friendly, vegan, and features a blend of mushrooms (but don’t worry, you won’t taste them). These shrooms, including Maitake, Reishi, and Chaga, are not psychedelic but are adaptogenic, meaning that they help the body adapt to stresses. Some people like to use this drink as a substitute for morning coffee, claiming it gives them energy without as much caffeine.

The taste is less sweet and rich than conventional hot chocolate—it’s more mild and earthy, with a hint of coconut and cinnamon—so it may not satisfy the kiddies in the way that Nestle’s does. But Laird’s is a healthier choice, and it makes a great last-minute stocking stuffer.

Price: $21.95 at LairdSuperfood.com

Alpha BRAIN^® Focus Shot

My wife grew up with the tradition of putting an orange at the bottom of Christmas stockings. I love a good orange, but maybe that tradition should change this year to a bottle of Onnit AB Focus Shot (hint: if my wife is reading this). It’s about the same size and goes a lot further.

If you don’t like swallowing pills or mixing up powders, Focus Shot is a way to get the focus and flow-state support of the other Alpha BRAIN^® products in a convenient ready-to-drink bottle. But it does differ from the original AB capsules and instant drink mix in a few ways. Onnit added a low dose of caffeine (50mg), citicoline (a naturally-occurring brain chemical), and ashwagandha (an adaptogenic herb), a combination that can help with mood and mental stress.^†

The result is a tasty drink that actually promotes a sense of relaxed alertness, as opposed to a caffeine-laden energy drink that makes you feel wired and jittery.^† This allows Focus Shot to serve as both a pre-workout or pre-work cocktail, and it’s great for hectic days when you need to be on your game and get stuff done.

Price: $76.77 for a 24-count box at Onnit.com

Focus Shot is available in Peach and Tropical flavors.

TECH AND GEAR

Theragun Prime

In a perfect world, we’d all get deep tissue massages on the reg. But for most of us, using a massage gun at home is the next best thing. Therabody is the leading brand for percussive therapy—applying rapid percussion to a muscle in order to bring blood flow to it and support its relaxation and recovery—and percussive therapy has been linked to a slew of benefits, ranging from injury relief to better sleep.

The Theragun Prime model offers a 16mm amplitude, which means that when the little knob pounds your flesh, it goes 60% deeper than the competitors’ devices. But don’t worry about feeling like a piece of veal. You get four options for attachments—different shapes to suit every muscle, nook, and cranny in the body—and all are non-porous, closed-cell foam that feel more like thumbs pressing in than a jackhammer driving down.

Pair the device with the Therabody app that integrates with Apple Health or Google Fit and it will customize your therapy regimen to your lifestyle. For instance, if you spend a lot of time sitting, Therabody will give you a program that releases the muscles in your glutes and lower back.

Price: $299 at Therabody.com

The device comes with a protective pouch.

OOLER Sleep System with Chilipad™

Self-care includes sleep care, and the quality of your sleep is more important than the overall quantity. I sleep hot, and research has shown that the optimal ambient temperature for sleep is between 62 and 68 degrees Fahrenheit. The OOLER pad has been a game-changer for me in this regard, and now my kids even use it too.

Fill the OOLER with water and set it to your desired temperature. Your partner can select a different temperature; it will accommodate you both. Then place the pad on top of your mattress and under your fitted sheet. I’ll bet you don’t wake up in the middle of the night so often anymore, and you feel more refreshed by morning.

The OOLER adjusts between 55 and 115 degrees, so you can change the settings as needed throughout the year—go cooler in summer and warmer in winter. It fits any bed size, and you can program it through an app.

Price: $639.20 for a half Queen pad and control unit at Chilisleep.com

Shipping is free, and it comes with a 30-night sleep trial so you can try it out risk-free.

Ministry of Supply Apollo Climate Control Duvet

Double-down on your sleep efforts by combining the OOLER with this duvet. Originally a clothing company, Ministry of Supply has expanded its NASA-derived technology to make climate-controlled duvets that absorb body heat and release it automatically as your body cools overnight.

The duvet itself weighs six pounds, with the option to snap on additional layers to customize the weight and warmth. The eucalyptus-based hygroscopic viscose even absorbs any sweat, so you won’t wake yourself up in the wee hours due to temperature change. It’s hypoallergenic too.

Price: $358 at MinistryOfSupply.com

OneClock

It would be a shame to spend so much effort (and money) on improving your sleep only to be jarred awake at 6 a.m. by a noisy radio alarm. OneClock is very clear: its product is “not an alarm clock.” It doesn’t buzz, ring, play radio stations, or even offer a digital screen. (This helps keep blue light out of your room, where it won’t interfere with sleep.)

Rather, OneClock is an old-school analog timepiece with a solid oak face designed to wake you up at the prescribed hour by playing soft music—a process that minimizes stress to your nervous system and lets you start the day in a better mood.

But it’s not like setting your radio alarm on the easy listening station and waking up to elevator music. OneClock employed a “Sonic Strategist” to design a musical template based on scientific research, and then had Grammy-award winning musicians compose appropriate pieces and perform them. The result is tones featuring woodwinds, brass, strings, and human voices that gradually build in volume over 30 seconds after the alarm goes off to help you wake up alert but relaxed, not groggy and irritated.

I use OneClock daily, and I’d liken its wakeup call to getting a light nudge, as opposed to being hit with a bucket of water to the face. Like you probably do, I used to keep my cell phone by the bed to use as an alarm. Now, thanks to OneClock, I don’t even keep my phone in my room anymore, and that alone has worked wonders for sleeping better.

Price: $299 at OneClock.co

A GOOD READ

Comfort Crisis

Written by award-winning journalist and professor Michael Easter, this is, arguably, my favorite book of 2021. It’s a quick, easy read, and the subtitle says it all: “Embrace discomfort to reclaim your wild, happy, healthy self.”

Easter argues that modern conveniences have made us soft, and, by interviewing everyone from scientists to mystics, discovers how and why humans need to challenge themselves to reach their ultimate potential. In Onnit speak, Comfort Crisis is an atlas of Total Human Optimization.

When I finished it, I promptly bought three more copies to share with friends. Yes, given the harshness of the subject matter, it’s an odd book to pull out of a Christmas stocking and read by a cozy fire with a full glass of eggnog at your side, but it still makes a great gift for someone you care about—maybe someone you care about too much to watch fall by the wayside in life.

Price: $28 for a hardcover at PenguinRandomHouse.com

BONUS

Duke Cannon Supply Co. Soaps

This is just for the men on your list, but I couldn’t resist, because when it comes to marketing, few do it better. Their website reads, “Duke Cannon hails from a simpler time. A time when the term handyman was redundant… A time when you never put the word salad next to bar.”

But it’s not just macho bluster from another company trying to take your money. They make great-smelling grooming products for man’s men, and donate a portion of the proceeds to legitimate tough guys (and gals): veterans and their families. They also test their products with active duty military to make sure they meet the highest standards. Duke offers bodywash, colognes, aftershaves, and more, but if you want to start simple and small, try their Big Ass Bricks of Soap.

Frothy the Beerman is a good seasonal choice. While he’s made with real beer, he smells like sandalwood, and at 10 ounces, he’ll endure many a shower before he needs to be replaced. He’s also sure to make that Christmas stocking look like there’s more in there than you actually stuffed.

Price: $9 for Frothy the Beer Man at DukeCannon.com

The post 2021 Holiday Gift Guide For Fit People appeared first on Onnit Academy.

We’ll bet the foods we’re about to suggest have never touched your grill before, and once you’ve tried them, you’ll never do a cookout without them again. Not only are they delicious and unlikely to be found at your neighbors’ parties, they’re healthy, and perfectly complement the more conventional grill foods your friends and family will bring over. And by “healthy” we don’t mean another chicken breast—we’re talking good nutrition with full flavor: smoky guacamole, potato kebabs, peaches and cream, and more.

5 Healthy Foods You Should be Grilling

1. Avocado

Yes, seriously. This beautiful green fruit is loaded with healthy monounsaturated fats (which reduce the risk of heart disease), fiber, and many other nutrients. You’ve certainly had it raw on salads or with eggs, but avocado can be grilled for a unique, fire-roasted flavor. Use it to make a smoky guacamole that can top burgers, or as a dip for chopped vegetables.

Smoky Guacamole Recipe
Serves: 4

Ingredients

● ½ red onion, sliced into rings with balsamic vinegar drizzled on top
● 2 whole avocados, cut in halves and pitted
● 1 tbsp chopped cilantro
● Juice of 1 lemon
● 1 tsp smoked black pepper (optional)

Directions

1. Preheat the grill to medium and, when hot, place the sliced onion onto the grill grates (or use a grill basket if you have one). Cook 3–5 minutes.
2. Place the halved avocados on the grill, flesh-side down. Now return to the onions, tossing them and cooking until tender and caramelized.
3. Carefully remove the avocados and onions from the grill and place on a cutting board. Remove the avocados from their skin and add to a bowl. Chop the grilled onions and add to the avocados, along with the cilantro, lemon juice, and pepper. Mix all the ingredients together to form guacamole.

2. Wild Salmon

Salmon is meaty, like a great burger, so unlike other fish it holds up well to the high heat of a grill. With only some balsamic vinaigrette to season it, you have a quick and filling meal that’s packed with omega-3 fats.

Salmon Fillet Recipe
Serves: 4–6

Ingredients

● 1–2lb wild salmon fillet with skin
● balsamic vinaigrette dressing (to taste)

Directions

1. Preheat grill to medium and brush the flesh side of the salmon with the dressing. When the grill is hot, place the salmon on it, skin-side down. Close the grill lid and cook for about 10 minutes per inch of the salmon’s thickness.

3. Potatoes

Grilling a potato results in that fluffy, all-American baked-potato consistency, but takes less time to cook and offers that unique grilled flavor that your oven can’t. Keep the skin on to boost the fiber content. Also, don’t fall for low-carb propaganda claiming that potatoes are only starch—they provide more potassium than bananas and are also high in vitamin C.

Here’s an incredible recipe we got from potatogoodness.com.

Potato Kebabs with a Lemon Herb Drizzle Recipe
Serves: 2–4

Ingredients

● 1/4 cup extra-virgin olive oil
● 3 cloves garlic, minced
● 2 tbsp chopped fresh herbs (such as basil, rosemary, marjoram, and sage)
● 1/2 tsp sea salt, or to taste
● Juice of 1 fresh lemon
● Freshly ground pepper to taste
● 1 lb potatoes (any type), scrubbed clean
● 2–4 grilling skewers
● 12 oz package precooked chicken sausage, sliced 1/4-inch thick on the diagonal
● 2 ears fresh corn, cut into 1-inch pieces
● 1 zucchini, sliced 1/4-inch thick on the diagonal

Directions

1. Place a saucepan over the stove on medium heat. Add the olive oil and, when it’s hot, remove the pan from the heat and stir in the garlic.
2. Let the oil cool, then stir in herbs, salt, lemon juice and pepper and set aside.
3. Place the potatoes in a medium-size, microwave-safe bowl and cover with a lid or plastic wrap. Note: if using plastic wrap, make sure the plastic does not touch the potatoes and poke one small hole to vent.
4. Microwave potatoes on high 10–12 minutes, or until tender. Carefully remove from oven. When they’re cool enough to handle, cut the potatoes into chunks. Preheat the grill to medium and thread the potatoes, sausage, and vegetables onto the skewers.
5. Grill the skewers about 10 minutes, turning frequently and brushing with some of the herb mixture during the last few minutes of cooking.
6. Remove skewers from the grill and place on a platter. Drizzle the remaining herb mixture on top.

4. Asparagus

These green spears have natural diuretic properties, which can come in handy in reducing the bloat you get from salty foods and booze. Furthermore, the Journal of Food Science reported that the amino acids and minerals in asparagus extracts can reduce hangover symptoms and protect your liver cells from toxins.

Lemon Asparagus Recipe
Serves: 4

Ingredients

● ¼ cup olive oil
● ¼ cup lemon juice
● 1 tsp salt
● 1 lb asparagus, stems trimmed

Directions

1. Preheat grill to medium and mix the olive oil, lemon juice, and salt together in a bowl.
2. Lay out the asparagus on a plate or platter and drizzle the dressing mixture over the asparagus. Place the asparagus on the grill. Note: position the spears perpendicular to the grill grates so they don’t fall through, or use a grill pan. Asparagus cooks fast, so toss every minute or so until tender.

5. Peaches

The heat of the grill softens a peach and maximizes its sweetness to the point where it tastes like candy. In fact, grilled peaches with Greek yogurt can offer the flavor of a decadent pie with a fraction of the calories, more protein, and no processed sugars.

Peaches and Cream Recipe
Serves: 1

Ingredients

● 1 peach, halved and pitted
● 1 tsp honey
● ½ cup plain Greek yogurt
● 1 tsp fresh mint, chopped

Directions

1. Preheat the grill to medium and, when hot, add the peach halves flesh-side down. Cook 3–5 minutes.
2. Carefully remove peach halves from the grill and place in a bowl. Add the yogurt and drizzle the honey over the top. Garnish with mint and serve.

Looking for More Healthy BBQ Recipes?

Check out the post “How To Have A Healthy 4th Of July And Not Turn Your 6-Pack Into A Keg” from Camille Macres.

The post Looking for BBQ Recipes? Here are 5 Foods You Should Be Grilling (But Aren’t) appeared first on Onnit Academy.

First, let’s review what we’ve asked you to do so far.

#1. Only eat when it’s time to eat
#2. Control portions with your hands
#3. Start each day with protein
#4. Be a boring eater
#5. Get more sleep
#6. Lose the liquid calories
#7. Eat slow: 15 minutes per meal
#8. Drink 2 cups of water before meals

Got it? If not, see Part 1 of the plan HERE, and then Part 2 to get caught up.

Now let’s move on.

#9. Take a Multivitamin

Many people don’t get enough of the nutrients they need through diet alone. Nutritionists call these the “short fall nutrients.” You may not be clinically deficient in them to the point where you’ll suffer major health problems as a result, but the deficiency is enough to keep the body from performing optimally. And when you’re taking in fewer calories in an effort to lose weight, the likelihood of coming up short on these nutrients is even greater.

The short fall nutrients include: 

– Vitamin D. Research suggests 90 million Americans don’t get enough.
– Vitamin B6. About 30 million people are deficient.
– Vitamin B12. Around 18 million are under-nourished.
– Calcium
– Magnesium
– Potassium
– Folate

These micronutrients all play a role in both general health and performance in the gym, and can influence your ability to burn fat. Taking a multivitamin product is a convenient way to help you cover your bases without adding calories to your diet.

#10. Eat Without Distractions

This may be the most challenging of all the habits I lay out, but also the most effective.

I was giving a nutrition talk to a group of people one time and a woman asked me if I had any ideas on how to get her three year-old to eat without staring at an iPad. As we talked, I learned that her husband always had his computer on the kitchen table. Bored, she would pull out her phone as well. I explained to this lady that her child playing on her iPad was simply an imitation of the behavior she saw at home. She too was “bored” by the lack of conversation and sought entertainment in electronics.

Not only do distractions like this put a damper on relationships, they make you fatter over time. Research suggests that when we’re distracted, we eat more. At least 10% more at that meal and up to 25% more at subsequent meals, according to a review published in the American Journal of Clinical Nutrition.

Let’s do some math and see what those percentages look like in real life.

A typical-sized breakfast of 500 calories may now turn into 550 calories. Let’s assume your next meal is normally also 500—now it’s 625 calories. You can see how this adds up, and all because you’re playing on your phone and eating mindlessly when you should be enjoying your meal in the company of others.

Start eating completely unplugged. Focus on the human beings around you and the conversations they bring. If you have a hard time tearing your family away from their screens, consider using some conversation-starters: what was your favorite vacation spot, subject in school, childhood book, etc.

If you don’t have people to eat around and talk with for at least one meal of the day… get some. Call an old friend on the phone, or your parents, or go out to eat so you can start a conversation with strangers. You may make some new friends (along with your new abs).

#11. Swap Out Grains For Veggies

There’s nothing wrong with grains, but when you’re chasing fat loss—especially in 12 weeks—you can’t be married to any one type of food. Calories matter, and grains simply pack more than vegetables, and they’re easier to overeat.

Both foods are carbohydrates and provide energy, but veggies are less calorically dense. You can double up on them (you’re supposed to be eating at least one handful per meal anyway, as stated in rule #2, remember?) to get the energy you need without blowing the caloric deficit you must have in place to lose more fat. To be clear, vegetables include root veggies, so any potatoes or sweet potatoes you’re currently eating—as well as other starches such as beans—can stay. But say goodbye to pasta, bread, rice, and oats.

The other starches in your diet should be enough to power your workouts, but if you find that they’re suffering and you feel drained all the time, grab an extra piece of fruit. Fruit, like veggies, is a high-volume, low-calorie food that provides a boost without adding to your bottom line (or waistline).

#12. Keep No Food On Your Counter (Except a Fruit Bowl)

Researchers in one study, published in the Journal of Health Education and Behavior, photographed over 200 kitchens to see whether the foods on their countertops reflected the owners’ body weights. The study concluded that the people who kept breakfast cereal on their counters weighed 20 pounds more than those who didn’t. When they kept soft drinks on the counter, the weight difference was upwards of 26 pounds compared to those who didn’t.

But, interestingly, the subjects who had just a lone fruit bowl on their counters weighed 13 pounds less than the others.

What’s visible is what’s eaten. Simple as that. It’s not willpower that gets you lean—it’s psychology. When you’re tired at the end of a long day, you will eat and/or drink whatever is fastest and easiest to eat and drink. That’s just human nature. Surround yourself with only healthy options, or no options, and you can’t overeat.

I’m ending this article series with that tip because it’s the one that will do the most to help you continue to be successful beyond just the 12 weeks that we’ve outlined. If you do everything listed in this three-part plan, you’ll get pretty darn lean. Now focus on making these habits stick and you can stay that way for a lifetime.

If you missed the first two parts of this series, go back to read Part 1 and Part 2 now!

The post New Year All You: 12-Week Fat Loss Nutrition Plan, Part 3 appeared first on Onnit Academy.

But if you don’t, because you went off-course with your nutrition, fear not. There’s plenty of time left in the program to right your ship and get ripped by the start of spring.

Part 2 builds on the habits and practices we wanted you to establish in January (if you missed it, go back and start with Part 1. These were the first three “Rules of Eating For Rippedness.” Just to review, here they are again:

#1 Only eat when it’s time to eat. Limit your feedings to breakfast, lunch, and dinner—and post-workout snacks when necessary.

#2 Control portions with your hands. Eat one or more handfuls of protein, one of starch, and two of fruits and vegetables every meal.

#3 Start each day with protein. Put having a high-protein breakfast first on your to-do list every morning.

These simple steps alone will certainly help you lose a few pounds and feel dramatically better. Assuming they’re the “new normal” for you now, it’s time to do what I like to call “leveling up.” Let’s improve on what’s great and start being truly awesome. By adding a few more easy-to-follow rules to your routine, you’ll start to really carve out your abs, and you’ll find staying the course with your diet to be even more enjoyable and effortless.

Your Rippedness Rules #4–8

Rule #4: Be A Boring Eater

Variety may be the spice of life, but it can also be the match that lights the fuse that blows your diet to smithereens. You’ll have an easier time sticking to a healthy eating program if you simply limit the options you have to eat.

Think about a buffet. Do you eat more or less when faced with gobs of variety?

If you said more, you’re correct. Multiple trays of food, many of which you don’t make at home, call your name with their cornucopia of flavors. You end up trying a little of this and a little of that and before you know it you’re stuffed. You know what they say: “Mo’ money, mo’ problems.” And the more types of food you allow yourself to eat, the more food you’ll end up eating, period.

When we eat, we need what nutritional science and human behavior researcher Brian Wansink, Ph.D., calls a “pause point.” This is that moment during a meal that makes you stop and think, “Do I really want more? Am I still hungry?”

If you’re faced with a wide variety of food choices, that pause point will be hard to reach and harder still to acknowledge and respect. For example, let’s say you go shopping for the week and you plan to have yogurt and fruit for breakfast on Monday, oatmeal with raisins and a protein shake on Tuesday, a Denver omelette on Wednesday, lox and a bagel on Thursday, and so on. Knowing that you have all that food in your house at one time increases the odds that you’ll eat at times that you shouldn’t, and eat more at meals when you already have enough on your plate. Tuesday’s raisins could easily become a snack on Monday when you don’t need one, or find themselves added to Monday’s fruit serving with your morning yogurt.

I’m not saying don’t plan your meals ahead, but to be wary of how much food you allow yourself to be around at any one time. The trick is to narrow your options down to two choices for each meal that you really, REALLY enjoy. If you have the same monotonous (but at least deliciously monotonous) meal every day, you won’t be so eager for other options.

Pick your two favorite breakfasts (that conform to rules we reiterated above). For me, that’s eggs, smoked salmon, and berries (breakfast option A), and Greek yogurt, nuts, and berries (breakfast option B).

Now those are just my preferences, so pick your own (unless we like the same foods), and make them your two daily breakfasts for at least a week. They’re consistent, great for you, and you’ll look forward to them. After a week, you can pick two other options if you like, but you don’t have to.

Remember: the less variety you have, the less likely you are to overeat.

Rule #5: Get More Sleep

At first, it sounds like this has nothing to do with nutrition, but if you’re not getting enough sleep—in terms of quantity AND quality—you’re going to struggle to stay on track with both your workouts and your nutrition.

One study published in the November 2016 European Journal of Clinical Nutrition found that participants who logged fewer than five and a half hours of sleep per night ate 385 more calories the next day. That’s equal to slurping down two and a half 12-oz cans of Coke, three Twinkies, or about one and a half slices of pepperoni pizza.

Interestingly, the sleep-deprived folks in the study chose different foods that next day than the well-rested subjects did. They skimped on protein and instead ate foods higher in empty calories—foods along the lines of…

Coke, Twinkies, and pizza!

Why does this happen? The exact answer isn’t clear, but other studies have suggested that fatigue leads people to seek out foods that offer fast bursts of energy or increased alertness—i.e., sugar and fat.

Your goal should be to get seven to eight hours of sleep per night. If you consistently come up short of that, here are some strategies you need to employ.

• Power down. Turn your phone, TV, iPad, computer or whatever other electronics you use off at least 30 minutes before bed. Most experts suggest unplugging at least 60 minutes before bed, but I’m a nice guy. Start with 30 and see if you can increase your time without technology gradually from there. Furthermore, make sure your phone is either completely off or at least on do not disturb/airplane mode so people can’t text or call you when you’re trying to wind down.

• Go to bed earlier. No, it’s not the most exciting tip, but it’s one of the most valuable. Aim to be in bed 30 minutes earlier every night from this week going forward until you’re getting at least seven solid hours of sleep.

Need more tricks and tips? See “4 Ways To Sleep Better.”

Rule #6: Lose the Liquid Calories

In the first four weeks, I recommended that you limit your alcohol intake to two days each week and only when you’re with friends.

My advice on alcohol still stands, but lattes, juice, sodas, and sports drinks are now completely verboten. If you drink milk or other dairy beverages that contain protein, that’s OK, but anything that offers zero nutrition and a lot of sugar is out of the question.

Research shows that people drink more than 350 calories each day, mainly from liquid sugar.

Apart from dairy, another exception to the rule would be a post-workout shake. Note that I’m not talking about one of those smoothies you get at your gym that has everything in it but the kitchen sink, including 100+ grams of sugar (yes, they’re out there). But a basic protein, milk, and fruit-blended beverage is still a good meal replacement after a weight-training workout.

Generally speaking, though, I want you to eat your calories, not drink them.

Rule #7: Eat Slow (15 Minutes Per Meal)

When you eat, the brain sends signals to your body about your level of fullness. No matter how fast you eat or how much food you wolf down, the sensation of fullness takes about 15 minutes to kick in.

If you shovel down food absent-mindedly, you’re bound to overeat because your body doesn’t have time to send out the SOS that it’s satisfied.

The solution is to value each bite you take. Don’t rush your meals. Focus on the food itself, savoring it, and maybe the company around you if you’re with others (your phone doesn’t count). Take things slowly.

It’s kind of like dating. When you meet someone you like, you (hopefully) ease into things. You get to know the person, listen to what they say, go out on dates, etc. A person isn’t an on/off light switch.

Food is the same.

When it’s taken slowly, savored, and fully enjoyed, it’s much more satisfying.

Here are three tricks to make this ritual work.

• Put your fork or spoon down between every bite. If you’re drinking a shake, put it down between sips. This forces you to take your time.

• Eat with chopsticks whenever possible. You can’t take in as much food per bite this way.

• Avoid distractions. Think about the food you’re eating (the aroma, the texture, its nutrition and how that’s bringing you closer to your goals), or the people you’re eating it with. Don’t eat while texting or web surfing. You’ll forget that you’re even eating and you risk taking in far more calories than you need—in that meal or the next.

Rule #8: Drink 2 Cups of Water Before Meals

Virginia Tech researcher Brenda Davy, Ph.D., R.D., tested an experimental new liquid that was thought to curb appetite. It was called “water.”

In a study, Davy and her colleagues found that drinking 2 cups of plain, old-fashioned H2O right before eating a meal resulted in people consuming up to 90 fewer calories in that meal. That’s the equivalent of about half a cup of ice cream!

When you eat three meals per day, you can see how this adds up fast.

In this particular study it added up to a loss of five pounds for the subjects over a 12-week span. That may seem insignificant until you remember how easy it was for them to lose the weight—simply drinking two cups of water before each meal. Imagine if the subjects had added weight training and the seven other tips in this program.

YOU’RE the experiment now.

One Thing At A Time

For as easy as these rules are to adopt into your life, I don’t expect you to absorb them all at once. Pick one to start and spend a week mastering it. Then work another one in, and keep going until you’ve got them all down.

Come back next month for the conclusion of the program, where we’ll put the finishing touches on your spring break body. Or, skip ahead to start Part 3 now.

Lastly, if you want some great workout plans that don’t require any weights to pair with this nutrition program, check out our Onnit 6 and Onnit in 30 programs.

The post New Year All You: 12-Week Fat Loss Nutrition Plan, Part 2 appeared first on Onnit Academy.