My name is Justin Nault. I am a Certified Nutritional Therapist and Specialist in Sports Nutrition. I’ve made it my life’s work to take the things that most people find difficult and make them look easy. Not just for myself, but for everyone.
By the end of this blog, you will have the knowledge to bust some of the most long-held and notorious dietary myths. We will touch on fitness, as well, but my main focus here is to make sure you are eating properly. That is more than 90% of the battle when it comes to fat loss.
Let’s take a quick look at some of the myths we will bust:
- “The best way to lose weight is to exercise more.”
- “It is unsafe to lose more than 1 or 2 pounds per week.”
- “Whole Grains are part of a healthy, balanced diet.”
- “Eating multiple servings of fruit per day is good for you.”
- “BMI (Body Mass Index) is an accurate way to measure overall health.”
- “Eating saturated fat makes you fat and can lead to heart disease.”
Throughout this blog, I will touch upon tools, tips, and tricks that you can use to achieve your ideal body composition. Faster than you ever thought possible! I will give you only the most crucial information necessary for rapid results.
- Remove gluten, grains, refined sugars, alcohol and hydrogenated oils from your diet and replace these foods with nutrient-dense meats, fish, vegetables, healthy fats, and a few nuts and seeds
- Restrict Carbohydrate intake based on your individual goals
- If it’s not on the list, don’t eat it for the first 30 days.
- Don’t step on the scale for 4 weeks after starting this protocol!
Here we go!
You may already be thinking, ”This doesn’t sound like much fun… at all!” If you’re used to eating a standard American diet, packed with bread, sugars, grains, and harmful oils, you’re probably right. This is not going to be fun. But I urge you, try to see it from a different point of view. You are giving up the cheapest, lowest quality foods with almost no nutritional value. You’re replacing them with delicious, energizing foods, packed with beneficial nutrients! Oh, and I haven’t even mentioned the best part… You get to eat as much of those foods as you want!
In this section, rather than focusing on the foods you can’t eat, I’d like to outline the foods you can eat.
The APPROVED food list
If your grocery bill is of major concern, don’t stress out about grass-fed and pasture-raised sources. Just don’t buy any processed meats, such as lunch meat, sausages, salami, etc. (Sorry, Oscar Meyer) The simple lifestyle changes in this book will be enough to get you results regardless. If you can swing it, I do recommend you buy grass-fed beef, pasture-raised eggs and chicken, and wild-caught fish, whenever possible.
Really, any low-carb vegetable will do! For the first 4 weeks, I would prefer you to eat as many servings of these leafy green vegetables as possible!
I also recommend vegetables that are rich in prebiotic dietary fiber. These foods will help feed your beneficial gut bacteria!
Unrefined Coconut Oil
Extra Virgin Coconut Butter
Cold-Pressed, Extra Virgin Olive Oil
Essential omega 3 fatty acids
Wild Caught Salmon
Nuts & seeds
Some of the nuts and seeds listed below are also great sources of healthy fats. Macadamia nuts and walnuts are a great choice.
WARNING: You MUST be vigilant about your nuts and seed intake! All of the foods listed below do contain carbohydrates! Check labels, eat them sparingly, and stay within your daily restrictions.
Nuts & seeds
(a lot of it)
(no sugar, milk or creamer)
(no sugar, milk or creamer)
HOW MANY CALORIES?
For rapid fat loss, think of this as your golden rule: “Eat less than 50 grams net carbohydrates per day!”
You can adjust this number up or down slightly, based on how much fat you need to lose. If you’re dealing with obesity and are in desperate need of results, you could try to keep net carbohydrates under 30 grams per day. I must warn you, it will be difficult. Below 50 grams is certainly enough to get rapid results. If you’re dealing with those last few pounds and aren’t concerned with rapid results, just keep net carbohydrate intake under 75 grams per day. This will also yield results!
If you’ve never tracked your carbohydrate intake, odds are, you are consuming WAY more carbs than you would estimate!
I recommend you review the label reading tips below, and carefully track your carbohydrate intake. Keep a daily journal for the first week of this program. Track every bit of food you ingest. This will give you a realistic idea of what the appropriate amount of daily carbs looks like.
And DO NOT forget to track liquids! Sugary drinks are a massive problem in America. They are, quite literally, killing people. Society is hooked on syrupy coffee concoctions, sodas, and energy drinks. It’s easier than ever to slurp down HUNDREDS of grams of carbohydrates per day without even noticing! That’s why the only approved liquids I have listed contain zero sugar.
Never consume any food product that contains trans fat. This may be one of the quickest ways to clogged arteries and a host of other ailments including type 2 diabetes and obesity. These fats are transformed by chemists and your body doesn’t recognize them. They are not real food! (Click here for more on this)
You must always make sure that all foods you consume contain ZERO trans fat and make no mention of the word “hydrogenated” in the list of Ingredients. Hydrogenated oils are some of the worst offenders here. Vegetable oil, canola oil, and even margarine are to be avoided like the plague.
Fiber is technically a carbohydrate, but it cannot be digested by the body. It plays a few different roles in the body. It supports your body’s natural digestion process and feeds your beneficial gut bacteria. In the simplest terms possible, Dietary Fiber carbs don’t count. So to know NET CARBS just check the label and do this simple math: total carbohydrates – dietary fiber = net carbs. Your welcome!
This should actually be sort of a moot point in regards to this protocol. You may notice that all the foods I recommend are “single-ingredient foods.” Seems pretty self-explanatory, right?! Hardly.
You’d be shocked how many people buy steamable bags of frozen broccoli in a cheese sauce and think they’re eating healthy. If you’re buying broccoli, the only ingredient should be BROCCOLI!
TOTAL CARBS – DIETARY FIBER
While shopping, you may notice that many of the foods I recommend won’t even have labels on them. Specifically, fresh produce. This is where our good buddy, Google, comes in! For any products that don’t have labels on them, you can always do a simple Google search.
You can even change the serving size and the chart will adjust accordingly! This is an extremely valuable tool and I suggest you use it often!
- Trans Fat – stay away from these!
- Total Carbohydrates – Carbohydrates are the only non-essential macronutrient. You will be limiting them.
- Dietary Fiber – technically a carbohydrate but one that cannot be digested by the body, therefore it doesn’t count toward net carbs.
- Ingredients – don’t simply look at the nutrition facts – look at the whole label, including ingredients.
And to finish this section with a good note…
STOP COUNTING CALORIES
Yes, you read it right. Don’t ever count calories again.
I can’t stress that enough. Eat when you’re hungry. Or when you’re not. Or whenever the hell you feel like eating. As long as you select foods from the list I gave you and stay under your carb limit, you can eat as much as you want!
Most of the foods I’ve listed are zero carb foods. Other foods, like leafy green vegetables, may contain carbs but they are negligible thanks to the dietary fiber content. Eat as much of them as you want! The same goes for eggs, beef, chicken, fish, etc. etc. All zero carbs!
Removing refined carbohydrates from the diet prevents constant blood sugar spikes and crashes. As a result, your body will begin to balance the hormones associated with hunger. Just listen to your body, it will tell you when you need to refuel.
Welcome to My Keto Coach, we do things a little differently around here!
OPTIONAL FITNESS PROTOCOL
As I stated earlier, proper nutrition is easily 90% of the battle when it comes to fat loss (if not 99%!). Exercise is only important to body composition when you are trying to build muscle, increase strength, or improve a specific skill. The point of this 4-week protocol is to teach your body to burn fat for fuel instead of sugar (sugar = carbohydrates, remember?).
While exercise is completely optional for the next 4 weeks, it may accelerate your fat loss, but only when used properly! Let me be clear, for the next 4 weeks, any workout you do should be aerobic and low intensity.
I realize I may have just lost some of you. The athletes, the die-hard CrossFitters, the weekend warriors, etc. Those of you who don’t feel like you could POSSIBLY get results without killing yourself and testing your limits. I get it! I’ve been there myself!
Some piece of mind for you athletes out there. If you’re eating right, getting enough protein, and engaging in some sort of movement practice, you’re not going to sacrifice lean mass or performance in just 4 weeks time. I promise!
The majority of athletes are tremendously overtrained. Chronic overtraining puts tremendous stress on your body and throws your hormones completely out of whack. This is a big reason why you’ll find so many, um, well… “pleasantly plump” CrossFitters in your local Box.
Unfortunately, no matter how hard they work, the fat won’t budge. If your hormones are jacked, good luck burning fat! (Does that rhyme?) If we insist on training hard, it is imperative that we let our bodies heal.
4 weeks of proper nutrition and a bit of active recovery could be just what the Doctor ordered. If you have excess body fat, I strongly suggest you give this protocol a chance. Feel free to shoot me an e-mail 4-6 weeks from now, when you’re back in the gym hitting PRs! If you choose to train, here’s how it’s done: 2-3 sessions of low-intensity aerobic training for at least 30 minutes.
This could really be any activity you want, but it must be low intensity!
What do I mean by low intensity?
You should be able to carry on a conversation without being out of breath through your entire workout.
For that reason, I highly recommend walking, hiking, yoga, and mobility training. Assuming you are keeping the intensity low, you could easily add extra sessions of your chosen activity each week for an hour at a time.
For a small financial investment, you can know with absolute certainty that you are not training at too high an intensity. I highly suggest a heart rate monitor if you choose to train during this protocol. I recommend a chest strap heart rate monitor, as they are far more accurate than wrist devices. (I use the Polar H10) Once you have one, just keep your heart rate under your target number! It’s that simple.
To ensure you maintain a beneficial intensity level, track your heart rate and follow “The 180 Formula”
FREQUENTLY ASKED QUESTIONS
How does the Perfect Paleo Powder work with fat loss?
As you may or may not know, I created a line of products called The Perfect Paleo Powder. Those of you who already use the product may be wondering how it is into this plan. The thing to remember when switching to a low carb diet is choosing your carbohydrates wisely. I’m sure you’ve all heard the terms “empty calories” or “empty carbohydrates.” These terms are used to describe foods you ingest that provide little to no nutritional value. You want to avoid “empty” foods at all costs.
If you can only ingest 50 grams of net carbohydrates per day, you need to make sure that you’re getting the “best bang for your buck,” so to speak. Let’s compare:
White Bread (1 slice)
-Virtually zero fat, protein, vitamins or minerals
This would be a prime example of empty carbohydrates. You’ve used up 30% of your daily carbohydrate allowance and received ZERO nutrients as a result. A terrible carbohydrate source. No health benefits whatsoever.
The Perfect Paleo Powder
Fat Loss – Cacao Flavor (1 Serving)
– 6 Net Carbs
– 15 grams of protein
– Turmeric, Glutamine, CoQ10 and
– Vitamins & Minerals:
Vitamin C, B Vitamin Complex, Calcium, Iron, Potassium, and many more!
You get the idea! This would be an extremely wise choice for carbohydrates. The trade-off of nutrients for net carbs is staggering! When it comes to choosing carbs, this is the ultimate bang for your buck!
You may notice I didn’t include The Perfect Paleo Powder in the list of approved foods. The reason being, I don’t want to give you the impression that you must buy my product for this program to work. Truth is, you don’t. The Perfect Fat Loss Guide will yield fantastic results, exactly as written. But if you want to ensure your body is getting all of the precious nutrients it needs to thrive on your new low-carb diet, I highly recommend a serving of The Perfect Paleo Powder each day throughout the duration of this protocol.
But what about fruit?
One of the most insidious myths in the nutrition world is the idea that “Fruits & Vegetables” are interchangeable. As showcased in the “Banana Nutrition” image, most of your favorite fruits are loaded with carbohydrates! I know, I know, this is a particularly sucky fact of life. Please, don’t shoot the messenger! Just 2 servings of fruit per day are enough to put you over your daily carbohydrate limit. Do not try to reason with yourself here and justify fruit intake because some “expert” told you fruit is healthy. Does fruit contain fiber, vitamins, and minerals? Yes. Are they just as healthy as vegetables? Not even close. Don’t believe me? Let’s quickly compare, Banana vs. Broccoli:
What about dairy?
I’ll call dairy a “gray area.” There are certain dairy products that I am okay with adding to the diet to increase fat intake. The problem is, you’ll find a lot of carbs sneaking into your favorite dairy products. Just 8 ounces of whole milk can contain 12 grams of net carbs! For that reason, I highly recommend you exclude ALMOST all dairy from your diet during this protocol. I will make one exception. Here is the ONLY dairy item allowed in your diet during the Fit For Summer Protocol:
Grass-Fed Butter. ( You can read why on Mark’s Daily Apple* and Ecowatch*)
I recommend KerryGold brand. Very easy to find these days in most grocery and health food stores. I cook almost everything in grass-fed butter.
Isn’t losing more than 1 or 2 pounds per week dangerous?
Not when done properly. Rapid weight loss induced by extreme caloric restriction can be extremely dangerous. But that is not what we’re talking about here. You will be getting plenty of essential nutrients, vitamins, and minerals. Enough to achieve optimum health and longevity. this Fat Loss Protocol is perfectly safe for almost all individuals.
That said, if you have any health concerns whatsoever, consult your doctor before beginning this or any other protocol.
How should I track my results?
Let’s start with how NOT to track your results… the scale! Bodyweight and the ever-popular Body Mass Index are TERRIBLE ways to measure results and overall health. The best way to track results is through body composition. Your body’s ratio of fat to muscle.
I am 5’ 8” and weigh 165 pounds. My body fat hovers around 10-12%. According to the standard BMI calculator, I am overweight. This calculation is absurd and does not address my body’s composition whatsoever.
BMI is unreliable for tracking results. The easiest and most cost-effective way of tracking body fat is with calipers. (I use Slim Guide Calipers*) They are easy to use and wonderfully accurate, given the price. The link I’ve provided also includes an instructional booklet. It’s a two-person job, but all you need is someone who loves you and doesn’t mind giving your pudge a little pinch.
I know we’ve talked a lot about the weight you will lose, but remember, I’m specifically talking about pounds of body fat, NOT total body weight. This is also a way to remove ridiculous excuses such as, “I’m just big-boned.” Please, just stop. Dinosaurs were big-boned, you are not. (unless, of course, you’re Shaquille O’Neal). If you want to track exactly how many pounds of fat you have lost, you’re going to need an accurate scale. Luckily, the technology has come a long way and accurate in-home scales are affordable. (Click here) I’m going to suggest that you weigh yourself 3 times or less over the next 4 weeks. Day 1, Day 15, and Day 30. This will take some will power but it will help you stick to the program without getting discouraged if the scale isn’t moving as quickly as you’d like.
Your body is adjusting to a new lifestyle, give it some time. Perform your weigh-ins as soon as you wake up, before ingesting any food or drink. This will ensure accurate results each time you weigh in. It’s not rare for the body to fluctuate up or down a few pounds in just 24 hours. Always weighing at the same time will prevent skewed results.
Help! I’m craving carbs – what do I do?
Ok, so you’re a few days into the protocol and you’re feeling pretty crappy. You may be finding it extremely difficult to say “no” to the doughnuts that Janice from accounting brought in to fuck up everyone’s lives. “Damnit, Janice!” The good news is, this is perfectly normal! The bad news is, you are experiencing withdrawals. You are straight-up detoxing from your sugar addiction. This means your previous diet was killing you.
Sugar withdrawals are quite like that of hardcore drugs and can carry some of the same symptoms. Symptoms of fatigue, headache, nausea, and even depression are not rare during the initial stages of your sugar detox. DO NOT make the mistake of blaming these symptoms on The Fat Loss Protocol! Blame it on the decades you spent downing mass amounts of refined carbohydrates because the food pyramid told you it was healthy. It sucks, I know, but you have to get through this! There is a light (health and happiness!) at the end of the tunnel.
When the carb cravings kick in, reach for high-fat foods! Slice open an avocado and eat the whole thing. Grab a big handful of macadamia nuts. Eat a few hard-boiled eggs. Whip up a quick salad drizzled with walnuts and extra virgin olive oil. These foods will give you that “full feeling” for hours. Before you know it, you won’t even be thinking about carbohydrates anymore.
Quick Tip: Electrolytes. When the detox gets bad, just down a 1/2 teaspoon of pink Himalayan salt with some water. You’ll be shocked how effective this little boost of electrolytes can be!
Can’t I Add High-Intensity Workouts And Just Limit Them To Once Or Twice Per Week?
Do so at your own peril. For the first 4 weeks, I highly recommend you stick to low-intensity workouts. High-intensity training is glycolytic, meaning, it forces your body to burn glucose. Even one high-intensity training session could shift your body into “sugar burning mode” for up to 72 hours! Don’t go sprinting 3 times per week, add in 400-pound deadlifts, and then get on my Blog and complain about how my protocol didn’t work for you. Your success or failure is entirely up to you!
I’m 4 weeks in with no results – what do I do?
As I answer this question, I will be giving you the benefit of the doubt. I am going to assume that you are being completely honest and have followed this protocol exactly as written. No cheating, no excessive training, no self-sabotage. You’ve done everything perfectly, right?!
As I’ve stated throughout this book, individual results will vary on this protocol. There is no program on earth that can guarantee results for each individual. However, if I were forced to pick a fat loss protocol that gets me about as close as possible to guaranteed results, this would be it. I hate to say this, but if you’ve followed this program exactly, for 4 full weeks, with zero results… It’s probably time to see a Doctor. There is also the possibility that you began this program around 10% body fat or less. In which case, you’ve reached your ideal body composition. Striving for more extreme results would require more extreme (perhaps unhealthy) measures. On the other hand, I would bet that most of you who are not seeing results are struggling with severe obesity.
If this is the case, there may be a more serious medical condition that is preventing your body from responding to this protocol. For most obese individuals, The Perfect Fat Loss Guide will help them shed fat quickly and easily. This is a good sign! It means you’ve addressed the problem in time. For others, who have struggled with obesity for many years, more serious issues could be putting a stop to positive results. Insulin resistance, metabolic syndrome, severe hormone imbalance, etc. These are all issues that could take much longer than 4 weeks to improve. All hope is not lost! Having followed this protocol, you are still well on your way to a healthier lifestyle!
Your body just has some specific needs that require interventions far beyond the limitations of this book. I suggest you make an appointment with your doctor and undergo the proper lab tests to reveal the underlying problems. In my opinion, you should try to find a Functional Medicine Practitioner in your area. I and My Keto Coach will always be here to help in any way we can!
I truly hope you’ve enjoyed reading this blog post and I cannot thank you enough for taking the time to do so!
For more fitness and nutrition tips and tricks, follow The My Keto Coach Blog. You’ll find articles written by yours truly, along with some of my wonderful friends from all areas in the health and wellness community. Welcome, to a better way of life. Welcome to My Keto Coach!