No Track Fat Loss Protocol

Introduction

• Designed for building muscle and burning body fat without tracking calories.
• Teach this method in a coaching program.
• Personal transformation story as proof of its effectiveness.

Assumptions

• Protein Goal: Hit daily.
• Diet: 80-90% whole, natural foods.
• Activity: 10,000 steps/day, gym 2-3 times/week.

Morning Routine

• Intermittent Fasting: No food for 4-8 hours after waking.
  • Benefits: Makes it hard to overconsume calories, aids in weight management.
  • Hydration and zero-calorie caffeine intake encouraged.
• Beverages: Water with sea salt, sparkling water, black coffee, or other zero-calorie drinks.
  • Myth debunked: Zero-calorie drinks do not break a fast.
• Caffeine: Delay intake by 60-90 minutes for better effectiveness.

Meal 1

• Portion: Half a plate, 1.5 palm sizes, or 50-75g of protein.
• Composition: Low-carb, high in protein, and dietary fat.
  • Purpose:
    • Maintains stable blood sugar levels.
    • High satiety due to slow digestion from dietary fat and protein.
• Optional: Add green veggies for fiber.
• Post-meal: 10-15 minute walk recommended.

Snack Strategy

• Philosophy: Reduce meal frequency.
  • Only have protein-centric snacks if truly hungry.
  • Pre-training carbs can include fruit or Greek yogurt with honey.

Meal 2 (Dinner)

• Portion: Half a plate of protein, 1.5-2 palm sizes, or 50-100g of protein.
• Carbs: Quarter to half a plate of carbs (e.g., sweet potato, rice).
• Fats: 2-4 thumb sizes or 30-60g.
• Meal Composition: High protein, moderate carbs, moderate fat.
• Note: Save bulk of calories for this meal to feel fuller in the evening.

Dessert Options

• Greek Yogurt with Raw Honey and Pineapple: Satisfies sweet cravings.
• Dark Chocolate with Whole Milk: Filling and satisfying.

Conclusion

• Goal: Achieve a caloric deficit for fat loss.
• Total Protein: Aim for 100-200g daily.
• Strategy: Limit meal frequency, focus on whole foods.

Key Takeaways

• Simple yet effective protocol.
• Emphasize whole foods and less frequent meals.
• Encourages a sustainable lifestyle adjustment for long-term fat loss.