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Breakfast: 2 fried eggs, 2 strips bacon, 1 slice cheddar cheese, two pieces English muffin bread, 1 orange.

That's not a bad breakfast, Jeff! Let's decompose it:

Eggs, cheese and bacon are all great choice. One minor comment on bacon, even though it's not bad, but just make sure you don't overconsume it. The problem with grilled bacon is high amounts of advanced glycation end products (AGEs). It's considered healthy to consume 12,000 to 20,000 kU AGEs/day, while 100gr of bacon contain up to 90 000 kU. So, let's take this into account and try not to go for it daily.

Bread and orange are full of carbs (sugar). If your goal is to lose body fat, it's better to avoid them. If you don't feel full, it's better to go for berries, more cheese or full fat yogurt.

Lunch: Mortadella sandwich, dutch crunch roll, mayo, mustard.

Mortadella sandwich sounds like a music, but since the goal is to lose fat, we need to discuss it. Focaccia and mayonnaise is a killer combination, lots of carbs, we need to avoid it.

Dutch crunch roll with mayo – is even worse, I am afraid. We definitely recommend avoiding refined grains and sauces and prioritize protein and healthy fat. Please take a look at the core principles and products guide below for further explanation.

Last, but very important point: please do pay attention to your alcohol intake. 2-3 times per week is a lot. We are not here to limit you, but if the goal is to lose body fat and gain muscles alcohol must become a rare occasion. If you still need it, do chose red wine or plain liquor on ice. Drinks that contain 0 carbs are whiskey, dry martini, brandy, tequila and vodka. No beer. It triggers aromatase production, which converts testosterone into estrogen. Won't go deep into this topic, you can learn more in Hormones track in the app. Alcohol also ruins your sleep, which is essential for gaining muscles and your overall health.
Key principles
1. Don't eat sugar
Sugar is increasingly recognized as causing obesity. It spikes insulin leading to accumulation of fat, and enough of it can lead to diabetes, a fatty liver, and atherosclerosis.

2. Low carb regime
We advocate for a low-carb nutrition regime. Basically, it means that you intake up to 80% of your energy through proteins and healthy fats. The rest comes from carbs, and you still have to be thoughtful about what carbs to choose.

3. Whole foods
Focus on whole foods. Eliminate processed foods (again due to 2 main reasons: they all have sugar and seed oils)

4. Prioritize protein and fats
Simply speaking those are foods which will be the basis of your new lifestyle:
  • Meat, including beef, chicken
  • Fish
  • Eggs
  • Cheese
  • Yogurt (plain, full or non-fat, no sugar) - consider coconut or almond fermented products
  • Non-starchy vegetables
  • Low- sugar fruit

The Coach has 7 dieting regimes, each providing meal plans, recipes and products to eat and to avoid. Among them you can find:
  • Special healthy eating regime for Indian cuisine
  • Lacto-ovo-vegetarian
  • Lacto-vegetarian
  • Pescatarian and even vegan
Do check out the Nutrition section, choose the one that works for you and follow it.

5. Fasting
A really good strategy is to incorporate intermittent fasting into your lifestyle. Fasting is simply a period of time when you don't consume any calories. Use The Coach fasting tracker to track your fasting schedule, it's easy to use and you can find it in your Nutrition Section.

6. Seed oils
The term vegetable oils is misleading, conjuring images of colorful, healthy vegetables. In reality they are made from seeds. A better term for them is industrial oils, and they are anything but healthy.


7. What to drink
First of all let's focus on what to drink:
  • Water. The best source of hydration. Staying well-hydrated is very important, it also helps cope with hunger.
  • Tea, coffee, herbal teas: all those are 0 calories drinks, they don't raise your blood glucose, and also help you feel better when and if you feel hungry.
Alcohol. What is allowed in limited amounts:
  • Dry wine, in particular red wine. It's low in carbs, up to 4 gr per glass.
  • Regular intake of alcohol activates aromatase, a ferment, as you may remember which converts testosterone into estrogen in men


8. Food intolerances: gluten and dairy
A food intolerance is difficulty digesting certain foods and having an unpleasant physical reaction to them.
There are various symptoms (tummy pain, bloating, wind and / or diarrhea, skin rashes and itching).
There are different tests, which many companies provide to help you identify those intolerances. Generally speaking the best way is to cut out various foods from your diet for 2-6 weeks and see if symptoms improve.


9. Sleep and weight gain
Remember: to lose fat you need those 7.5-8 hours per night. And that's non-negotiable.