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Lunch: Whopper Meal with a large Coke and fries

Ok, this one needs some discussion. There are 2 problems here: Burger King and alikes serve ultra-processed food. The problem with this food is that it contains lots of sugars, lots of seed oils and lots of trans fats. We want to avoid all of them. This meal alone was 1100 calories, which is not a problem. The problem is what it contained. To lose fat and build muscles we certainly need to focus on whole foods, rich in protein and healthy fats.

Dinner: Potbelly Sandwich with a 20oz Cherry Coke and vegetable soup

Kind of the same comment here: vegetable soup is great. But Potbelly Sandwich with Coke is a suboptimal choice. Lots of carbs, low protein, refined grains, in the end you've got plenty of calories from carbs, which would trigger your blood glucose spike, will then trigger insulin release, convert excess glucose into the body fat and may also lead to cravings in a couple of hours.

To reach our goals we need to concentrate on whole foods, high in protein and healthy fats. This doesn't mean it's not going to be tasty, though. It can and it should be delicious. Please take a look at the guide and principles we prepared for you.
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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.