23 July 2019

The Perfect Diet Plan

Get your FREE Macro on the Go Guide - https://www.thehappinessbreakthrough.com/ What is the best diet plan? Is there one that is superior to others?

okay you guys I've got some really fun

information to give you today I'm things like what's the perfect diet plan for me would you like to know that I'm gonna give that to you we're actually going to talk today about calories in and calories out you hear maybe you've heard a lot of that that would be the CIC oh I'm another way to think of that is energy in and energy out so I'm there's so many fad diets out there that like to tell us that we can eat as much as we want that we're going to lose weight no matter what we do that we can eat all the ice cream and all the treats - and I'm gonna tell you can do some of that as you've seen me post about but I'm there's more to it than that I have done hours and hours and hours of research on this because this is a passion for me I'm now everything that I'm reading says that diet is about 75 to 80 percent of your overall or maybe I should say nutrition nutrition equals about 75 to 80 percent of a weight-loss plan I'm so you can do all the exercise but if you don't eat it right at home then you're not gonna lose the weight which is why this is something that's really interesting to me I'm I've had a lot of slow times and

losing weight like it doesn't come off as fast as I want and I want to understand that so I've done all this research and I wanted to share it with you so here's how it goes we're going to talk about calories for a second and about energy so if you'll look at my little whiteboard here there is energy in like I talked about and the only way that you can get energy in is through your calories or your food the things that you consume right that's it that's all there is to it energy in then on the energy out there's a few more things that are involved the first one would be your resting metabolic rate so that would be the basic basic calories that it takes to run your body I'm talking all your organs and and all of those things that your body does they're on the inside just to run so that be your BMR and we'll talk about about that in a second the next one would be the term they uses neat and it stands for non exercise activities so your fidgeting light walking any time that you're moving that would be considered your neat activity the next one would be just regular activity like let's say you anything that's exercise based so going

to the gym or or going for a brisk walk outside or anything to get your heart rate up and moving that would be your exercise activity and then the last one is the Thermage thermic and the thermic effect of your food so all of those together equal your energy out so in order to lose weight it comes down to one thing and we hate to think about it but it really is about calories in and calories out I'm there's no simple solution for that and every single fad diet when it comes right down to it does this calories in and calories out a few I'm if you do a keto diet and you drop your carbs you tend to eat less food altogether so there's less calories in I'm if you do a Weight Watchers calories and calories out in any diet that you can think of the end result is going to be what you consume and how the energy leaves leaves right so I'm calories in we can figure out pretty well we're going to go over I'm going to teach you a little bit about calories out and what you can do to help effect that but think of it like a teeter totter I'm it like you know how that is or a balance or a weight scale right if one goes down the other goes up and I'm you can just

affect one of these calories or your your energy and/or your energy out and your balance is going to tip um but the ideal situation is to affect both of these so I'm your metabolic rate here is about 60% of the energy out from your body and there's not a whole lot that you can do to change that but I will just put that is our number here um and then you have your non-exercise and your exercise these can be affected these are things that you can change and then your thermic defective your food is about 10% so those two together so the the last 70 per-- or the last 30% comes from your non exercise and yours exercise activity those are the things that we control for our our balance right increasing for energy out so what can we do I mean we know that we can exercise more we know that we can move more so I when Mark and I tell you to get up and move every hour that you're at work that's one way that you can do that I'm less sitting at home more things that just cause you to be moving so that's how you can affect your non-exercise activity with your exercise activity more time at the gym so those things those things can be affected and

we talked a lot about exercise and all that so you know what to do with that what about your thermic effect I want to talk a little bit about this because it's fascinating so and with that 10% I'm we talked a lot about macros what to eat right um and I want to go over just a little bit of what a macro is macros are the basic nutrients that your body needs to run see your proteins your fats and your carbohydrates so um there's something interesting in your thermic effect the protein has the greatest amount of metabolic energy that's required to process it so when you look at the three the three macros that you're taking in I'm if you want to get the best thermic effect if you want this to be a full 10% you're going to want to eat more protein I'm then I I'll tell you about that later but I'm you want to eat more protein than you think you would eat I am each each food each protein carbohydrates and fats each macro has its own calorie count right so they say that you want to use somewhere between one point eight and two point four grams a protein per kilogram and and that's something when we calculate your macros

for you when we help you with that we can help you with more specific numbers but if you don't have if you're not eating between that one point eight and two point four I'm your body is not getting enough of the protein that it needs to regenerate your muscles but not only that you're losing out on part of that 10% of the thermic effect that it has with energy out to help the body right so another interesting thing though so fat is only two to three percent of that and fiber sorry carbohydrates is three percent i'm but fiber is a full thirty percent just like protein so when people tell you between 25 and 35 grams of fiber a day it's to your benefit because fiber and protein are the two things that help will help you get a full ten percent of your tes and thus give you more energy out and help you with losing weight so i'm there's an interesting theme I'm in the fad diet world and that is that I'm like I said calories you don't a lot of people like to tell you that you don't need to be in a deficit to lose but the reality is that all the science tells you and you know mark and I are really big into science all of the science

tells you that if you do not have a deficit you're not losing so there's a lot of people will say I'm well I've I've eaten the amount of calories that I'm told and I'm not losing weight well that's because you're not in a deficit I and it so the thing that's important to remember is that as you look at all of the diet programs out there and there's about a gazillion ways to calculate your macros and a gazillion ways to calculate your calories and that kind of thing but at the end of the day each and every single one of our bodies are different and so even though there are general guidelines for calculating your macros this is a lot of a lot of trial and error I'm we can give you estimates and then you work on that for a few weeks and you see what your body does and then we adjust from there but I'm what works as a calorie deficit for one person that's 5-1 and 165 is not going to work for a calorie deficit it's deficit for the next person that's by one and 165 so um it's really just important and we want to stress to you that this process that we go through is about learning to listen to our bodies and learning to

know what's best for our bodies and so what diet is the perfect diet the perfect diet is the one that you stick to and that's at the end of the day as long as you have a calorie deficit and you're consistent you're going to lose weight and so mark and I can help you with what to do to find your own macros that were that fit within these guidelines and we can help you with what to do to increase your exercise and ideas for increasing your non-exercise activity and but be patient with yourself and realize that this is a long-term gain I'm a long-term game and that it requires a lot of patience so anyway hopefully this helps you hopefully if you've learned something fascinating with it if you have any questions make sure you comment below and always always ask us questions so that week I'm help you with understanding your body and understanding this whole process and we will talk to you again really soon