Is losing fat one of your training goals?

Let’s Zoom in:

Food quantity — in Calories — informs your body weight

Food quantity — in macronutrients — informs your body composition

So in practice, fat loss requires both a conservative calorie deficit and a macronutrient combination that permits the energy deficit to be tolerable for the user’s brain so that the diet itself is sustainable for the long-term and mitigates muscle loss during the process.

Step 1. of that process is building a diet that promotes satiety and therefore diminishes cravings, adding the side effect of huge health benefits at a low caloric cost.

📍Ready to Start?!

Here you go👇

Step 1.0: Assess your daily fruit & veggie intake.

Yup, fruits and veggies. You’re probably thinking, “That’s IT?!”

And I know — because you eat pretty healthy — you’re “good with getting in fruits & veggies.”

So prove to us both that you’re consistently eating enough fruits & veggies, so that you can progress to the next thing, Step 2.0 (protein).

Track your Fruits & Veggies for 4 - 7 Full Days

We’re looking for your average daily F&V intake.

Download the PDF log provided below, or download a food log app.

Review “what counts” as a fruit & veg and what doesn’t.

Measure and log as you go through your day.

Compare your tally to the standards in the “How’d you do?” section.

What Foods Count?

For this assignment, all of these foods count:

• Non-starchy vegetables, like broccoli, greens, onions, asparagus, cucumbers, tomatoes, bell peppers, mushrooms, etc.

• Starchy vegetables, like potatoes, corn, peas, squash, carrots

• Fruits, like berries, citrus, oranges, unsweetened applesauce, melons, apples. grapes, kiwi

• Legumes, like black beans, edamame, lentils, chickpeas

• Other oddball plants, like avocado, olives, tofu, fermented veggies like sauerkraut and Bubbies pickles

• Preparation: Raw, cooked, canned (in water), and frozen varieties all count

What you Can't Count

• Processed products: Items made from fruits and vegetables, like veggie straws, bean pasta, or cornmeal, are excluded.

• Dried fruits and vegetables: do not count

• Juices: Fruit and vegetable juices do not count.

• Added ingredients: Products with added sugars, oils, or sauces do not count, such as sweetened applesauce, marinara sauce, or store-bought hummus.

• Pre-packaged items: don’t disassembled and measure pre-packaged food ingredients.

Measurement Methods

Choose one and stick with it:

🔽 DOWNLOAD THIS LOG 🔽

How’d You Do?

SIMPLE Methods More Fruits & Veggies

If it’s not simple, we’re not gonna do it.

• Keep your regular eating routine but increase the portion size of your fruits & veggies to 1-2 fist-sized servings

• Add a fruit or veg to any meal that is consistently lacking, up to 1-2 fist-sized servings.

• Purchase pre-chopped or chop up 2 fist-sized servings of fruits & veggies, put them in a bowl to be munched on at snack times.

REACH OUT after you finish tracking & changing your fruits and veggie intake, so you can get your Step 2. assignment!

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