Contents

The Evolution Of Food

First, you need to understand your history.

Your current diet has not been normal for a long time.

In fact, according to the World Health Organization 39% of adults were overweight in 2016 and that number has gone up.

This is a huge problem, especially in developing countries:

There are even ideas of adding taxes to processed foods:

Why?

So people eat less of it.

In other words:

Your body evolved in a COMPLETELY different world.

(Almost another universe.)

One in which this was normal:

• Hunting and gathering.

• Fasting and feasting.

• Hours of running and walking for small amounts of food.

And now every meal is just one door away.

Safely placed inside a cooling unit (your fridge).

To make things more clear:

Most processed foods have been around less than 10.000 years.

Some foods even less than a few years.

Are processed foods in your diet bad?

No, but they are easier to over consume. 

Because that's what they were designed for.

The result?

More food enters your mouth than you burn.

According to the Journal of Cell Metabolism, people who consume a lot of processed foods eat up to 500 calories more than people who don't. 

In other words that's an increase of about 25%:

And it affects your energy balance.

Rather than maintaining your weight:

Or burning fat and losing weight:

This is one of the main reasons why you keep gaining weight:

So what can you do with this information?

And how can you actively change your energy balance?

Let's discover in the next section. 

The Fat Loss Formula

Sounds pretty scientific, right?

Formula.

(And it is.)

Here is the simple science behind weight loss:

calories consumed - calories burned = your energy balance.

After 30+ years of nutrition studies, researchers around the world discovered that the key to weight loss is energy balance. 

The questions is:

Can you stick to it?

First, you need to make it measurable.

How To Lose or Gain Weight

Losing or gaining weight is not rocket science.

In fact, it's actually EXTREMELY simple.

As I like to say:

They all work according to energy balance.

So avoid fancy reasons like:

• Slow metabolism

• Big bones

• Hormones

You get the idea, right?

Instead, stick to what science shows:

• Vegans: eat plants to manage your energy balance

• Ketogenic: avoid carbs to manage your energy balance

• Fasting: eat less often to (you know).

• Whole 30: eat unprocessed foods to (the same).

• A new diet: eat .... to (yes, again).

Your Weight Goal

This app is a powerful tool to become aware of what you eat.

First, you need to fill in your details by clicking on more:

Then you click on goals:

To get a nice overview of various measurements that you need to set your energy intake:

Next, set your starting weight, weekly goal and activity level:

And you are ready to see your nutrition dashboard:

There are options to check your protein, fat and carbohydrates:

And you can check when you eat the largest part of your calories:

That's how fast you can start building that killer body of yours.

Now, all you need to do is track your food and drinks:

Don't want to document every single day?

Just do it for 1 day.

You will discover why you aren't achieving your goals.

And why some foods are beneficial while others are not.

This will RADICALLY change the way you look at food.

Don't take my word for it, give it a go!

Your Workout Input

How about workouts?

How do you determine how much you burn?

First click on exercise:

Then fill in circuit training:

And fill in the time you have spent doing it:

Which will allow you to cap things off at the end of the day.

Your Energy Balance Results

Numbers don't lie.

That is, if you fill them in correctly.

With green numbers if you stay below your requirements:

Or red numbers if you go above your daily needs:

At the end of the day you can complete your diary:

This is EXTREMELY clear.

Not: "Maybe I ate too much today". 

Not: "Perhaps I'm not losing weight because I ate too little".

Not: "I think I can eat another bag of sweets without gaining weight."

It's literally:

GREEN or RED.

This will make a HUGE difference.

And you might end up enjoying the challenge...

...IF you turn it into a game.  

Now it's one you can win. 

Your Diet Environment

Your house.

Your friends.

Your work.

Your kitchen.

All these factors make up your diet environment.

And you are at the center of it.

The tricky part?

#1 Your environment promotes weight gain.

#2 It's an optimal environment to get fat.

#3 Your willpower is overrated.

In other words:

keep separating 'myth' from 'truth'.

That's comforting isn't it?

It's in your control. 

Or at least the control of you and your environment. 

So how can you change your environment?

Let's discover the 3 tips that will help you stick to your diet forever.

Avoiding = Winning

How do say NO to your favourite piece of chocolate?

(Especially if someone puts it in front of your nose.)

Most of us would lose.

According to the European Journal of Personality, people who are more disciplined, actually experience less temptation.

In other words: they don't use willpower, they avoid temptation.

That's why they can stick to their diet. 

For example, here is why most people eat pie:

It's NOT about discipline, 99% of your 'less useful food choices' are simply because those foods are nearby. 

As it turns out, there is a simple rule:

"If you can see it you will eat it."

So if you want to win, AVOID and keep it out of sight. 

Supportive Friends 

Having supportive friends is like putting you diet on steroids.

That's because they can motivate and correct you.

For example, people who are told that their friends eat more fruit, will eat up to 25% more of it:

Here is another example, according to the Journal for Social Science and Medicine, people who live closer to a fastfood outlet have a higher BMI than people who don't.

In other words: 

you do what's convenient and what other people do. 

Your friends, family and community influence what you eat. 

And there is a lot of research to back this up...

According to the Food And Quality Preference Journey, people eat based on what their friends think of their food choices even if those choices are worse.

It usually sounds like:

"I'll have what he is having."

Have you heard that before?

How Fast Can You Gain Muscle?

Of course the next question would be:

"How fast?"

Here is a useful guideline based on expert and strength researcher Alan Aragon:

For example, let's say you weigh 70 kilograms. 

You can gain between 0.7-1.05 kilograms per month as a male.

In other words:

gaining muscle will be the easiest as a beginner.  

As you've probably seen with experienced people:

For every additional step of muscle growth, you will have to put in more effort. 

Unfortunately, that's because you have a limit to what is naturally possible. 

And I should point out:

The numbers above, assume that you are doing everything perfectly:

• Training.

• Resting. 

• And eating. 

So, effective meal plans are SUPER important. 

Especially, if you want to gain muscle fast. 

Keep reading. 

The 10 Best Protein Sources

According to the International Society of Sports Nutrition, protein is the MOST important macronutrient to build your body.

ALWAYS build your meals with a source of protein.

That way, your muscles are stimulated for:

recovery and construction.

And you will be able to better manage your appetite. 

Here is list of the 10 best protein sources:

The Power Of Water

Here is a shocking fact:

Just a 2% loss of your body weight in water can ALREADY affect your performance.

Take a look at the 3 major risk factors below:

To make it more clear:

you need to prioritise your hydration if you train hard and are exposed to a hot/humid environment.

For example, if you weigh 70 kilograms.

2% is less than 2 liters.

And you can lose between 0.5-2.0 liters per hour.

Just look at how insignificant 2% is:

In other words:

You can become hypohydrated quickly.

Which is a fancy way of saying:

"Drinking too little water."

Even more interesting, according to the International Society of Sports Nutrition, water is the most important substance to increase your performance.

Here is why:

•  75% of your body is water.

•  Every vital organ relies on water. 

•  Your muscles need water to function properly.

•  Joints and tissues use water as a lubricant.

That's why you DON'T want to forget it!