The AGY "Diet"
Since the beginning of time, well more like four or five years ago, I realized that telling people what to eat wasn’t the answer for sustainable transformation. To sustain transformation, I had to guide people in creating a plan that works for them––for their goals [slash] needs, for their food tastes [slash] preferences, for their time [slash] lack of time available. The problem is, teaching and learning is about as cool as my dance moves. Not. Cool.
You want a diet, a plan, the answers to the test. I think I have finally, accidentally, created a combination of both teaching AND giving you something to follow. So here’s a plan to follow and as a result you may transform your body into one that you are proud to walk around the house naked in. Did you catch that? I said may. It’s 1000% possible that you may not attain a sexified, rock’n hot bod.
Here's why I always say may: to attain a sexified, rock’n hot bod [slash] lose weight, you must maintain a caloric deficit over a period of time. Not just twenty-four hours. Sounds easy, right? Just burn more calories than you consume, right? Easy-peasy. Not easy-peasy and the reason is, is that you don’t know how many calories you are burning without spending a shiz-ton of money on an indirect calorimetry study to get an accurate number of calories that you’re burning at rest and during steady state cardio. And unfortunately there’s no real cost and time efficient options out there that can accurately tell you how many calories you’re burning.
Not having an accurate number of calories burned is a problem because most of you have yo-yo dieted before, and, or severely restricted calories in the past, and may still be whether you know it or not. Depending on how long you’ve been a yo-yo and, or restrictive dieter, your metabolic rate could be hot horse shit. Sorry I had to break that bad news to you. And if your metabolism is hot horse shit, the metabolic rate number that myfitnesspal [or whatever site you use to track calories] gives you, will be higher, possibly way higher, than your actual metabolic rate.
If your metabolic rate is hot horse shit and you’re relying on myfitnesspal [MFP] to provide you a caloric intake number, and that number is not accurate, and potentially way-not accurate, you could actually be in a caloric surplus while believing you’re in a caloric deficit. [shocked-beyond-belief face emoji] Example: MFP could be telling you to consume 1600 calories for weight loss but your body might only be burning 1400 because you’ve abused it so much that it actually hates you. So while you think you’re in a caloric deficit, you’re actually in a 200 calorie surplus. YIKES!
Don’t be all-the-way-sad, there’s still hope. Real hope! If you follow my Intuitive Fat Loss Approach… Wait. Is it just me, or was I about to sound hella infomercial-douche? Yeah, I was. Really though, if you follow the steps I’m about to walk you through, you have a really good shot at fixing your hot horse shit of a metabolism over time––a month, maybe months, possibly a year and [hopefully not, but maybe] years.
As you work the steps, using your energy to focus on the steps instead of counting calories, you’ll begin to feel cues that you’re on the right track in fixing your hot horse shit metabolic rate. First is hunger. If you’re never really that hungry, your metabolic rate needs help, and the return of hunger means your metabolic rate is elevating––which is what we want. Second will be fat loss. After however the hell long it will take for your metabolic rate to elevate, you may finally begin to see fat loss––which is what we really, really want. BOOM!
So with a little more ado, before giving you all the steps to the Intuitive Fat Loss Approach, I want to wrap up everything I just screamed at you. Without knowing your actual metabolic rate, it’s all guess work. Because this is so, it’s time to stop spending your energy trying to count calories. And, if your metabolic rate is hot horse shit, it may take a while [possibly a long while] before you begin seeing fat loss.
So, this is why finding your [Do] Awesome Shit is important. It’s important because fat loss is hard, and when your fitness [and diet] is tied 100% to fat loss results, you’re most likely going to end up getting burnt out and hate it all. Finding your Awesome Shit, what you enjoy in fitness, will help you maintain the consistency needed to attain fat loss.
Now, without further ado––here’s your Intuitive Fat Loss Approach:
1] Eat Mindfully––become fully aware of when and what you’re eating. Ever sit down over a basket of chips while eating out and voilà, they’re all gone––that is eating mindlessly. It’s someone’s birthday at work and there are cookies laying out, so you eat one [or three] without a second of thought as to whether or not the decision aligns with your goals––mindless.
Eating mindfully also means slowing down––expressing gratitude for the food that is in front of you, actually tasting the foods and spices used in creating the food, and listening to your body as you eat. Listening to your body may be the most important piece of the Intuitive Fat Loss Approach. Your body will tell you––but you have to be listening carefully––when you've consumed enough volume. Fed, or satisfied, is the feeling you need to listen for, not the feeling of full––full means you’ve consumed too much.
2] Eat Fewer Carbs––some of you may respond very well to a low carb approach and some of you may not. Either way, the odds are pretty high that you don’t need to be consuming as many carbohydrates as you currently consume. Eating fewer carbs than you currently are [if not replaced with protein or fat] will reduce the number of calories you’re consuming.
Here’s how you can tell if you respond well to low carb or not. If you reduce your carbohydrate intake and you still feel satisfied with meals; have energy to perform all daily functioning optimally; sleep quality remains constant; see a reduction in body fat––you’re probably good to go low carb.
If you reduce your carb intake and you feel restricted at meals; have a noticeable drop in energy and a rise in irritability; sleep quality goes to shiz; still may see a reduction in body fat––you probably shouldn’t go low carb but I would absolutely go less carb. Again, odds are pretty high that you don’t need to consuming as many as you currently consume.
3] Eat Way More Vegetables––veggies are your fat loss ally because they are nutrient dense without being calorically dense. Meaning you can eat a shiz-ton of them, making you feel full but without consuming a bunch of calories.
Your minimum veggie intake should be two cups per day. If you want the side-affect of your awesome shit be dramatic physique change you should probably eat more like three or four cups per day. Remember this though: you cannot eat too many vegetables. Also remember: you’re a grown-ass-human, not a child, so eat your vegetables.
4] Drink Less Alcohol [and, or any other liquid calories]––there are myths floating about that you cannot lose weight and still drink alcohol. They’re myths. But, just because they’re myths doesn’t mean you should be wildly imbibing. Not a wild imbiber? Are you a connoisseur of calorie dense coffee goodness, or any other beverage that contains calories? Tossing back liquid calories are calories you could be consuming via actual food that fills you up.
Not only does consuming liquid calories seldom fill you up, you may in the case of alcohol, recklessly consume shit foods after having one too many. And that is why most people cannot lose weight and consume alcohol––it has nothing to do with the alcohol itself. Moral of the story: drink fewer calories––whether it be alcohol, coffee, soda, etc––if you want quicker results.
5] Eat Fruit––snack on fruit because it’s hella tasty and has fewer calories than most any other snack option while being more filling. The sugar you say?!?! If you’re diabetic, that’s one thing. If you aren’t, eat the damn fruit. The sugar in fruit is NOT the reason for our obesity epidemic––I promise you.
6] Eat Protein––when you’re rock’n a caloric deficit and trying to lose fat, you want to maintain your lean muscle tissue. So, lift some weights and eat protein so that you do. Protein is also satiating––meaning it makes you feel fuller longer, which is huge when you are trying to maintain a caloric deficit.
7] Patience––patience, patience, patience young grasshopper. Patience and consistency. Especially if your metabolic health is hot horse shiz. It may take months, maybe many months, for your metabolic health to return. Until it does return, you may not lose a single pound, no matter how “good” you eat. Your body is an incredible creation that’s wired for survival. If you’ve damaged it, it’s not just gonna say “oh, hey, thanks for eating enough today, I think I’ll go ahead and lose some fat for you” when you’ve been stressing the shit out of it. Your body will need to regain trust in you before a fat loss miracle takes place––so be patient with and be nice to your body.
8] Foods Not to Eat––finally, what’s a “diet” without a list of foods not to eat. Am I right? There are two categories here––foods no one should eat, and foods you shouldn’t eat. The foods that no one should eat are foods poisonous enough to kill you. Never, never eat these.
The list of foods that you shouldn’t eat are foods that you are highly allergic to, or foods that for one reason or another make you feel like shit whether you have an allergy to them on not. This will go back to mindful eating; if a certain food you eat makes you feel kinda blah after you eat it––don’t. If certain foods cause abdominal discomfort, don’t eat them. Headaches––don’t eat them. Nausea––don’t.
Other than the above foods, nothing is off limits. It’s all just food that has calories. Some foods have more calories than others and some have more nutrients than others. But, at the end of the day, it’s all just food and all of it can have a place in your plan. Albeit some foods should probably have a very, very, very small place in your plan.
So that’s it. Eight steps. Whatcha think? I think you can do it.