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FLEXIBLE DIETING FOR

ADVANCED

FAT LOSS! By Graeme Thomas, MSc. CPT

EXPERT NUTRITION ADVICE TAKE CONTROL OF YOUR DIET TODAY!

http://graemethomasonline.com

Graeme Thomas - Sports Nutritionist & Weight-Loss Coach

Graeme Thomas is a sports nutritionist currently working and living in London, Ontario. Graeme holds his Masters degree in exercise physiology and sports nutrition from the University of Western Ontario, as well as degrees from McGill University in psychology and kinesiology. Having coached Olympians athletes, world class figure and bodybuilding athletes as well as ‘regular’ people looking for spectacular results, Graeme knows firsthand how critical proper programming and support are for optimizing performance. And to help people from all walks of life bring out the best in their health and physique, Graeme has created the Flexible Diet, one of the most powerful nutrition programs around!

“I started working with Graeme because I had tried many weight loss programs and over the years had managed to lose and then gain hundreds of pounds. I’m a middle aged woman with about 100 pounds to lose. I had been working with a trainer for about a year and a half and while I was stronger and fitter I had not lost any weight. One of the first things Graeme said was “You can’t out train a bad diet” and there was the real problem – what I was eating.

Graeme’s program was such an eye opener. On every other eating program I worked very hard to ensure that I maximized the carbohydrates I could eat. Graeme educated me in how to use carbs at the appropriate times and in the appropriate amounts to achieve the results I wanted.

To date I’ve lost 26 pounds and at last count 13 inches. Just as importantly I’m not always craving carbs or looking at the clock to see when the next meal is scheduled. I think this is a program that can and is becoming how I live and that has never been true about any other eating program. I encourage anyone who is serious about losing weight to enlist Graeme’s assistance. You won’t be disappointed.” ~Sue Thomsen, Accountant

The results of working with Graeme have far exceeded my expectations. Not only have I changed my body shape, losing 16 lbs and close to 5 inches off my midsection but I’ve experienced a dramatic improvement in my mood and energy levels! I never thought my mood and energy were an issue until I felt the benefits of changing my eating habits. I can’t completely describe the amazing transformation that takes place when you work with

Graeme, I can only suggest you just go for it and trust his process. Thank-you Graeme!” ~Kelly Finlayson Registered Nurse

Let me just begin by saying that this whole experience with Graeme was a life altering one. Graeme met with me to go over my background and I am sure that with all of my food sensitivities, I was a challenging case. But

he set me up with a Flexible Diet which was detailed oriented and idiot proof. He provided me with easy to make recipes that were not only healthy but delicious and very easy to bring to work!

On his plan, I was able to go from 155 lbs and about 26% body fat to 128 lbs and 13% body fat. Not only that, but I used the Flexible Diet to prepare for and win a figure show!

I felt and looked great! ~Nikki Olivastri, Teacher

Graeme’s nutrition program aren’t about false promises or magic shortcuts to weight loss. Rather, his program provided me the direction and knowledge that I needed to finally have success, after many years of struggling with my weight! I wasn’t being told that I could never eat what I desired. Instead I learned how to control what I ate, discovered that all foods are appropriate at certain times and most importantly, learned how to make better food choices at each and every meal! I took off over 20 lbs. and 20 inches during my time in his program and believe if I continue to follow what I learned I will be able to sustain the loss and be healthier long term. I am sleeping better, have more energy and I just have such a positive outlook on everything in general!! You cannot go wrong by using the Flexible Diet! Follow Graeme’s guidelines and appreciate the importance of working hard!! Thank you Graeme for making an unbelievable difference in this girls life. I turned 48 a few days ago and I am now looking forward to living a healthier life!!! ~Elaine McMeeken, Receptionist

All About The Flexible Diet

Welcome to my ultimate fat loss solution, the Flexible Diet. As you will quickly discover,

Flexible Dieting is an approach that will not only help you to get into the best shape of your

life, but actually keep your new physique forever!

Unlike most diet programs that have you eating the same thing day after day, week after

week, with the Flexible Diet you are encouraged to build your own personal meal pattern that

has as much variety as you desire.

The goals of the Flexible Dieting program are two-fold:

To teach you what foods are ok to eat and when.

To encourage you to take ownership over your food choices.

Fundamentally, we do not believe that poor nutrition choices are due to a lack of “willpower”.

Humans are biologically hardwired to choose the high-energy foods like chips or donuts over

the celery sticks given the chance (you can thank your ancestors for that lovely biological trait).

Unfortunately, in today’s society where there is no shortage of calories from our food supply,

improving your diet is only going to be possible through a dedicated commitment to re-

structuring your environment (aka kitchen and pantry).

In other words, if you are serious about body transformation, this means getting the

cookies, breads, crackers and chips out of your house ASAP!

Flexible Dieting Success Tip

Do not confuse diet flexibility with sub-standard nutrition advice like

“everything is ok in moderation”.

Is drinking a glass of antifreeze ok in moderation? How about consuming a moderate

number of spoonfuls of white sugar?

And should we assume that having a moderate number of vegetables per day is the same

as having a moderate number of servings of apple pie?

”Everything is ok in moderation” is far too often an excuse for poor eating habits, so the

sooner you ditch that diet myth the better!

If a hunger attack is going to hit, it is a lot easier to stick to clean eating if the only options you

can grab are healthy ones.

Does this mean you will never be allowed to indulge in some cookies or ice cream again? Not

at all! In fact, these foods can become an integral part of a fat loss meal plan.

But for the time being, you are far better off removing these foods from your house and

limiting your high energy “treat” foods to select times and special occasions.

And please don’t kid yourself about all low calorie foods being created equal. The highly

processed, but low-calorie junk foods on the market (i.e. those silly 100 Calorie snack packs)

have no place in the diets of anyone looking for an awesome physique.

So with that out of the way, if you are someone who is serious about building the kind of rock

solid physique that looks amazing year round, let’s get to work!

My Flexible Diet is based around the premise that food decisions should be based on the

following simple question: are you currently working out (being physically active) or not?

Therefore, as opposed to arbitrarily labeling meals according to “breakfast-lunch-dinner”, we

really need to base our food choices around the following two meal periods:

Given how sedentary most people tend to be, this means most of our meals are really “rest of

the day” type of meals.

Much of the variance in training meals vs. rest of the day meals is going to be determined by

the starch and sugar content of those meals.

Training: foods eaten before, during or right after a workout

o 1-3 hours of some days

Rest of the day: foods eaten while sedentary

o 21-23 hours of every day

In fact, I think learning how to time your carbohydrate intake properly is so critical, we have

even come up with a name for it: “Smart Carb-ing”.

By Smart Carb-ing, you will be better to control your appetite, naturally control your calorie

intake and keep your metabolism rolling 24/7, helping you produce dramatic body

transformation even while you sleep!

But before I can cover “Smart Carb”-ing and the Flexible Diet in greater detail, I must mention

that “looking and feeling amazing” is as much about approaching your transformation with the

right attitude as it is about adopting the right diet and exercise habits.

To that end, I’ve outlined 5 fundamental beliefs that we believe to be critical for success.

You may want to print these out and paste them on your fridge, to remind yourself of a

winning dieting mindset going forward.

Keys to GT's Flexible Diet

1. Follow a “Smart Carb” meal pattern to optimize your hormonal system.

a. Eat a higher carbohydrate diet on intense training days

b. Eat a low carbohydrate diet on light training days or off days

2. Maximize nutrient quality to sustain a healthy metabolism long-term.

a. Optimize your protein intake

b. Get more vegetables

GT's Credos for Body Composition Optimization

Credo #1: You Can’t “Out Train” a Bad Diet.

Most people struggle to lose body fat and gain muscle because their diet sucks.

Exercise is not an excuse for eating like crap.

Credo #2: The Best Diets Are Simple, But Not Easy.

Successful dieting isn’t based on points or magic pills. Great nutrition shouldn’t

be complicated, but it does need to be consistent. No one can force you to eat

healthy foods. Take ownership of your food choices, stay focused on your end

goal and commit to your success!

Credo #3: “Knowing” is less important than “Doing”.

Until you start “doing” all the right things with your diet, all the advanced

nutrition and training knowledge in the world won’t help you lose fat. Fat loss

starts in the kitchen, not the classroom.

Credo #4: Consistency is King.

90% commitment to an “average” meal plan always trumps 50% commitment to

a perfect meal plan. Stop obsessing over the perfect meal plan and just focus on

building one you can follow.

Credo #5: Eat for the body you want, not the body you have.

Too many people mistakenly believe they eat healthy. The truth of the matter is

that if you aren’t currently happy with the way you look, your diet and exercise

plan needs work. Fix it.

GT's “Smart Carb” Approach

A healthy debate exists among nutrition professionals on the relative merits of high

carbohydrate vs. low carbohydrate diets. Both camps tend to be convinced their approach to

dieting is best.

I also have a pretty strong opinion on what works best: a diet needs to be both high carb and

low carb for optimal results!

But the key to creating a diet that is both high carb and low carb requires you to time your

carbohydrates SMARTLY.

Growing up, many of us were taught the importance of starting the day off with breakfast.

Unfortunately, breakfast in North America has “evolved” into bowls of cereals, muffins and

donuts - not exactly what we consider a meal of champions.

My approach to “Smart Carb”-ing is centered on the belief that you should give your body the

nutrients it needs, when it needs them.

Therefore, unlike the typical North American who dumps in a huge load of carbohydrates first

thing in the morning (i.e. a bowl of cereal or bagel, some fruit and a glass or orange juice) and

then continues to load large starchy meals throughout the day, our approach to optimizing

body transformation is to focus your consumption of sugars and starches to periods

immediately preceding and following a workout.

But to explain why this strategy is so important, we need to delve a little bit into some exercise

physiology. If the word “science” sends you screaming for the hills, feel free to skip this next

section and head straight to the Physiology of Flexible Dieting recap.

5 Minute Physiology

Conventional nutritionists preach that glucose (a carbohydrate), is the body’s preferred energy

source. Although glucose plays a critical role in health and performance, what this advice fails

to mention is that glucose is the body’s preferred energy source during high-intensity

activity.

As illustrated above, during low intensity physical activity our bodies are designed to run

primarily on stored body fat!

Now we’d like you to take a moment to think about your own day-to-day activities for one

second. Isn’t 95% of your day spent in low-intensity physical activity like sitting at a desk,

driving your car, making dinner, etc?

At this point, you might be wondering “Considering I spend most of my day doing sedentary

activities that should rely on fat as a fuel source, why have I been taught to base my meals

around starchy carbohydrates like breads, cereals, rice and pastas?”

If that question popped into your mind, pat yourself on the back!

For most of us, getting the majority of our calories from refined starches and added sugars is a

recipe for physique disaster. Simply take a look around at the typical North American and you

will see just how damaging a routinely high refined starch or high sugar diet can be.

Simple sugars and refined carbohydrates tend to be digested rapidly, leading to a quick rise in

blood sugar. This is awesome if we are about to run a marathon, not so awesome if we plan on

spending the next 3-4 hours sitting at a computer.

To deal with an increase in blood glucose, our bodies will secrete insulin (the key hormone for

energy storage), which drives glucose into our cells. Controlling blood glucose is pretty critical,

as high levels of blood glucose is incredibly detrimental to your health.

Now in a perfect world, most of the glucose we consume should go towards powering our

nervous system, red blood cells or get stored in either our liver or our muscle for future use.

After an Overnight Fast When Muscle Stores are Full

Unfortunately, our muscle and liver have a fairly limited storage capacity for glucose. What

this means is that if we routinely over-consume glucose, the only place excess glucose can go

is towards the formation of new body fat.

But that’s not the only thing that happens when insulin is released. Remember that insulin

signals your body to “store fuel”. As a result, insulin release also tends to temporarily turn off

several fat burning mechanisms in our body.

Think of it this way: would you turn on your furnace to heat your house if it were 30°C

outside? Of course not! When your house is heated by the environment, it would be ridiculous

to use another energy source for heat.

The human body follows similar logic. When we routinely consume large carbohydrate-based

meals (which provoke a significant insulin release), our body will start to limit how much

stored body fat it burns for energy, preferring instead to burn off blood glucose!

But before you start to think “If eating large carbohydrate meals stops me from burning fat,

why don’t I just avoid carbohydrates entirely”, we must point out that carbohydrate

consumption is critical for building an awesome physique.

Although too much glucose and insulin definitely works against you, insulin is also essential for

helping you build the lean muscle mass necessary for having an amazing physique. Remember,

insulin promotes storage, both of glucose as well as amino acids, which are the building blocks

for new muscle growth.

That is why I endorse both the high carb and low carb approach: the periodic use of a high

carbohydrate diet will assist with muscle growth and fuel storage, but an overall low

carbohydrate diet will promote fat loss.

The Physiology of Flexible Dieting Recap

Low Carbohydrate Diets High Carbohydrate Diets

Pros Better blood glucose control

Increased burning of body fat

Greater weight loss

Better workout performance

Increased lean mass gain

Optimize glycogen status Cons Difficult to follow 365 days a

year

Decreased exercise intensity

Low in fiber

Stops fat-burning

Increased water retention

Often high in simple sugars

Everyday Awesome Nutrition

Step one in building an awesome physique generally involves remaking breakfast. As we just

learned in the 5 minute physiology section, pumping a huge load of carbohydrates into your

system first thing in the morning doesn’t make much sense, unless you train early in the

morning.

If you are an avid morning exerciser then, by all means, continue with the starches for

breakfast! For everyone else, we’ll be asking you to boot the highly-processed starches and

sugars in favor of foods from my “Everyday Awesome” Nutrition Guide.

As you’ll discover, most of the recipes in the “Everyday Awesome” nutrition guide center

around protein, healthy fats and high fiber carbohydrates. These hormone and metabolism

optimizing foods will keep your body transformation efforts in high gear.

By splitting the day into two major time periods: our training vs. our sedentary “rest of the

day”, it becomes much simpler to understand when and why we should be eating certain

foods!

Everyday carbs: Vegetables, berries, legumes and fruit (for some)

Workout carbs: starches, cereals, pastas, rices, juices

Smart-Carb 101

Everyday Awesome Meals

o Protein, fat and high-fiber carbs (vegetables or legumes)

o Digest slowly & provide sustained energy

o Most meals outside of workouts should follow this pattern

Workout Nutrition

Refined starches and simple sugars

o i.e. Breads, cereals, fruit juices, sweetened milks

o Digest rapidly with a large insulin spike; provide quick energy

o Limit to training days your starches and sugars for periods of intense physi

The Power of Protein

One of the biggest challenges many clients have when they first start eating for a killer

physique is learning to eat enough protein.

Before anyone freaks about health risks, let’s clarify something right off the bat:

“High protein diets do NOT cause kidney damage”

What high protein diets do tend to cause is an increased loss of body fat!

It’s true! Most well-controlled research studies investigating high protein diets show that

these diets result in both greater weight loss and improved weight management.

Protein tends to promote satiety (a feeling of fullness), as well as requires greater energy to

digest. By building a meal plan around more protein, you naturally consume fewer total

calories, while “wasting” more calories for digestion.

Both of these factors help to explain why higher protein diets tend to be more useful with

long-term weight control.

Unfortunately, far too many people only get a meaningful serving of protein at dinner.

Remember the typical North American breakfast pattern we discussed earlier? The one

centered on too many starchy and sugary carbohydrates? Sadly, this pattern often repeats

itself at snack time and lunch time as well, leaving dinner as the only “balanced” meal in the

day.

Another problem of not getting enough protein during a strenuous training program is that

you can limit your ability to repair and ultimately build new lean muscle.

Of course, what I considers enough protein for a stunning physique differs dramatically from

what the food guide might consider sufficient for ensuring adequate health for a sedentary

individual.

Sedentary protein requirements are estimated anywhere from 60-80 g of protein/day for a

130 lbs individual, however, I feel that this is much too low for optimal body composition.

My take is that the best body composition results occur when clients consume anywhere from:

1-1.25 g of protein per lbs of desired body weight per day

This means if your goal weight is 120 lbs, you should be consuming anywhere from 120-150 g

of protein/day.

At this level of protein intake, I've seen fantastic results with dropping body fat, as well as

building a healthy amount of lean mass.

For most people, getting this much protein will require spreading intake out over

anywhere from 4-6 meals per day.

Although this can be a challenge for some people, one of the key mindset changes we outlined

earlier was that in order to experience a phenomenal transformation, we needed to accept

eating for the body you want, not sticking with the eating habits that produced the body you

currently have!

Meal Timing

Although timing your sugars and starchy carbohydrate intake to AFTER workouts is a powerful

body composition manipulation technique, it is less important to obsess about the overall

timing of the rest of your “Everyday Awesome” meals.

You may have heard that it is crucial to eat every 2-3 hours in order to “keep the metabolic

furnace going” or that you must eat within 30-60 minutes of waking up. While this sounds

great in theory, sadly they are not supported in any way shape or form by science!

In fact, we only need to reflect back on the past 2 million years of evolution to see why these

bits of advice do not make much sense.

Did our ancestors pass out and die if they couldn’t eat every 3 hours? No, and somehow they

managed just fine.

Likewise, our ancestors didn’t become comatose if they had to go several hours in the morning

before feeding. In fact, it is conceivable that they ate most of their calories meals later in the

day, but that is a story for another time.

The key information we would like you to take away from meal timing is that meal frequency

is not worth obsessing about.

Certain clients find it easier to focus on getting 3 larger meals, whereas others prefer eating 6-

7 smaller meals throughout the day.

In my opinion, what is important is that you focus on getting all the quality nutrients you need

in a day. In reality, you should choose to spread out your meals in a way that best suits your

lifestyle.

Remember, the simpler you keep your nutrition plan the easier it will be to follow over the

long haul!

Flexible Diet Success Tip

Concentrate your high sugar and high starch meals to the sixty minutes before or after an

intense workout.

The rest of your day, select a meal frequency that suits your lifestyle and allows you to control

your hunger!

The Flexible Diet Framework

The beauty of Flexible Dieting is that unlike traditional meal plans that have you eating pretty

much the same thing each day of the week, Flexible Dieting encourages you to adjust YOUR

meal plan to YOUR goals and YOUR life.

Do you want to train hard and try to gain quality lean mass? Then add more high energy days

to optimize your recovery and muscle mass.

Or maybe you are looking to shed excess body fat, uncover your abs and get ready to display

the body you have been working hard to build over the past several months? In that case, flip

your plan around so that most of your week consists of low energy days.

Flexible Dieting is all about creating a plan that adjusts to the changing demands of your

workout program, as well as your life.

As we learned in the 5 Minute Physiology section earlier, low carbohydrate diets tend to be

better for fat loss, whereas higher carbohydrate diets tend to be better for building lean mass,

as well as exercise performance.

Low Carbohydrate Diets High Carbohydrate Diets

Pros Better blood glucose control

Increased burning of body fat

Greater weight loss

Better workout performance

Increased lean mass gain

Optimize glycogen status Cons Difficult to follow 365 days a

year*

Decreased exercise intensity

Low in fiber

Stops fat-burning

Increased water retention

Often high in simple sugars

Now with a Flexible Diet plan, you can lose body fat while protecting or even building lean

mass - Flexible Dieting is the ultimate body transformation tool!

Flexible Dieting By The Numbers

The key to being successful with the Flexible Diet is identifying foods and recipes that you

enjoy eating. Remember, a major key to successful body composition optimization is building a

diet that you can be consistent with. If you try a recipe and determine it is not for you, no

problem, simply swap it out for something similar.

Below, you’ll find some energy and carbohydrate guidelines that should guide your choices as

you put together your plan. I do not expect you to rigidly adhere to these levels, they simply

are rough goals to shoot for.

*If you hate math, simply use the serving recommendations to guide your choices.

Females

LOW MODERATE HIGH Carbs < 100 g 120-180 g > 240 g

Total Energy 1500-1700 cals 1900-2100 cals > 2400 cals

Workout Nutrition

Protein/BCAA shake or water

Carb + protein shake Starch after workout

Carb + protein shake Starch after workout

Daily Carbs Vegetables (5-10 svg) Berries (1-2 svg)

Vegetables (5-10 svg) Berries (1-2 svg)

Fruit (1-2 svg) Starch (1 svg)

Vegetables (5-10 svg) Berries (1-2 svg)

Fruit (1-2 svg) Starch (3-5 svg)

Males

LOW MODERATE HIGH Carbs < 120 g 180-240 g > 300 g

Total Energy 1800-2000 cals 2300-2500 cals > 2700 cals

Workout Nutrition

Protein/BCAA shake or water

Carb + protein shake Starch after workout

Carb + protein shake Starch after workout

Daily Carbs Vegetables (5-10 svg) Berries (1-2 svg)

Vegetables (5-10 svg) Berries (1-2 svg)

Fruit (1-2 svg) Starch (2-3 svg)

Vegetables (5-10 svg) Berries (1-2 svg)

Fruit (2-3 svg) Starch (5-8 svg)

1 serving = Vegetables (½ cup chopped or 1 cup leafy green); ½ cup berries; 1 fist-sized serving

of fruit; 1 cup cooked grains or 2 thin slices bread

The Flexible Diet Outline

Now that you have an idea of what a LOW carb vs. a MODERATE carb vs. a HIGH carb day

might look like, it is time to start building your plan.

To help you get started, I've compiled some recommendations for how to manipulate your

meal plan so that total energy and carbohydrate intake best match your training goals.

* Obviously these are just general guidelines and everyone will need to discover the

pattern that works best for their individual body and goals.

Goal LOW MODERATE HIGH

Aggressive Fat Loss 5-6 1 1 every 2 weeks Standard Fat Loss 5 1-2 0-1

Maintenance 4-5 2 1 Lean mass gain 2-3 2-3 1-2

N.B. “Aggressive” fat loss is really a strategy best employed ONLY 4-8 weeks a year.

Push your body too aggressively and it will push back!

Sample Plan in Action: Goal Aggressive Fat Loss

When aggressive fat loss is the primary goal, an individual should follow a low-carb meal plan

on most days of the week. However, on resistance training days using higher carbohydrate

meals will ensure workout intensity stays high, on top of promoting the

formation/preservation of lean mass.

Week 1 Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Training RT OFF RT CARDIO OFF CARDIO OFF Diet MODERATE LOW MODERATE LOW LOW LOW LOW Week 2 Training RT OFF RT CARDIO OFF CARDIO OFF Diet HIGH LOW MODERATE LOW LOW LOW LOW

* RT = resistance training

N.B. On MODERATE and HIGH carb days, most of the additional carbohydrates would be consumed

AFTER workouts for best results.

Smart Refueling: A Cheater’s Guide

A quick note about HIGH days: sometimes affectionately known as a ‘cheat’ day (we prefer the

term “refueling day”) this is the day where “junk food” (i.e. any food combining starches,

sugars and add fats) are permitted.

But to ensure that a cheat or fueling day is going to enhance, as oppose to hamper, your

physique remember to follow these guidelines:

5 Rules for Smart Cheating

1. The point of a refeed is not to stuff yourself silly with junk food. Rather, have a

serving or two of whatever comfort foods you have been craving, then return to

clean eating the next day. The point of a refeed is to reward yourself for a

lengthy period of clean eating, not to see if you can put an “all you can eat”

restaurant out of business.

Remember, 1 bad meal will not undo 6 weeks of clean eating… but

extending that 1 bad meal into 4-5 days of eating junk sure will!

2. Always schedule re-fuel days in advance. They should not be retroactively

invoked as an excuse for eating 2 pizzas, a tub of ice cream and 6 bags of

Skittles.

3. Plan your cheat/refuel foods AFTER an intense resistance training or cardio

workout. Starting your day off with junk food will lead to lethargy, digestive

issues and hunger swings.

4. Wherever possible, train later in the afternoon or early evening.

By training and refueling later, your period of “unclean” eating is limited

to 3-4 hours, as opposed to 12-16 if you start eating bad foods first thing

in the morning.

5. Try to avoid consuming simple sugars by themselves. You are much better off

still consuming an adequate amount of protein with your recovery meals.

i.e. Have your cake and ice cream AFTER a roast chicken dinner… not IN

PLACE OF a roast chicken dinner.

Now that I've covered the ins and outs of the Flexible Diet, it is time for you to start creating

your own personal plan. You should begin by:

1. Identify your major training goal (fat loss vs. lean mass gain).

2. Plan what days you will workout.

3. Then, using our Guidelines for Flexible Dieting, establish a rough calorie/carbohydrate

goal for each day of your week.

The essence of Flexible Dieting is to focus more on ensuring the quality of your diet is top

notch! To that end, I'm include a simple grocery list of the ultimate foods to build your meal

plan around.

Focus on these foods and an awesome physique is soon to follow!

My philosophy is that long-term success comes from incorporating as many nutrient-dense,

whole foods into the diet as possible. That being said, I do endorse a couple of supplements as

staples of awesome nutrition: a high quality protein powder

(read more: Protein Powders, All You Need to Know in 5

Minutes) as well as a quality omega-3 fat supplement.

A high quality protein powder is a great tool for those

individuals needing a simple strategy for increasing the

protein in their diets, while a concentrated omega-3

supplement works well for people who do not consume

much fatty fish.

Both of these supplements have considerable research support showing their effectiveness for

helping people lose body fat and build lean mass, so it’s a no-brainer that they receive my Seal

of Approval!

GT's Flexible Diet Grocery List Proteins Vegetables

Omega-3 eggs Asparagus

Egg whites Broccoli

Chicken/turkey breast Carrots

Tilapia/cod/sole Cauliflower

Salmon Celery

Canned tuna Cucumber

Sirloin steak Garlic

Lean ground beef Green Beans

Ground chicken/turkey Mixed Greens/Lettuce

Pork tenderloin Mushrooms

Sliced ham Onions

Whey protein powder Peppers (green, red, yellow)

Spinach

Vegetable Proteins Spaghetti Squash

Canned beans (black, kidney, navy) Tomatoes

Chick peas Zucchini

Lentils

Tofu Fruits & Berries

Apples

Dairy Avocado

Greek yogourt (plain) Bananas

Cottage cheese Blueberries

Feta cheese Cherries

Mango

Starches Pears

Brown or Wild Rice Pineapple

Oatmeal Raspberries

Potato Strawberries

Quinoa

Ezekiel Sprouted Grain Bread Fats, Oils, Nuts & Seeds

Sweet potato Almonds, pecans, walnuts (unsalted)

La Tortilla Factory High Fibre Wraps Butter

Other Chia seeds

Almond or Coconut Flour Coconut milk

Almond Milk Coconut oil (extra virgin)

Balsamic Vinegar Flax seeds

Chili/Hot Sauce Natural nut butter (almond & peanut)

Coffee & green tea Olive oil (extra virgin)

E.D Smith No Sugar Added Syrup Omega-3 fish oil

Mustard Pumpkin seeds (unsalted)

Salsa