If you’ve ever done a nutrition program that left you feeling deprived, drained, and frustrated…

a) you’re not alone

and

b) listen up, because these strategies are for you.

The other day I jumped on Periscope and filmed a little video on (in my experience and expertise) the top three pillars of nutrition when it comes to fat loss.

In this post and video, I’ll share why food amount, food type, and food split are three crucial components when it comes to changing your body composition.

But first – a little backstory:

Many of you likely know that long before I started my fitness and nutrition coaching business, I struggled with nutrition myself. I started my first diet at the age of 15. From super low calorie diets to vegetarianism to clean eating diets, to pizza, beer, and guilt-induced restriction, I’ve been through the ringer.

Ladies, you shouldn’t have to white knuckle your way through your nutrition program. Not only will it be miserable, but it just won’t work.

I talk more about my story in the video below, but several aha! moments, choices, classes, courses, and certifications later, I now coach hundreds of women on smart, effective nutrition and training techniques to reach their fat loss and training goals.

Minimum Effective Dose

Applying the practice of Minimum Effective Dose, which I believe was first coined by Tim Ferris, means making small, but super effective, changes – and that’s where it’s at. Specifically, making changes to the following three criteria is how to best build your plan:

[Tweet “Minimum Effective Dose, to me, is making small, but super effective changes to get the biggest results.”]

3 Pillars of Nutrition for Fat Loss

1. Food amount
2. Food type
3. Food split

In the video below, I’ll tell you a little bit more about my story, and why those three pillars are key when it comes to fat loss (combined with smart training, of course.)

What it all boils down to (my friend)…

1. Food amount 

is the amount of food eaten each day. When manipulated, this results in weight loss or weight gain. It can be changed by using portions, calories, estimates, or (though more difficultly,) intuition. The method depends on your situation, but it matters regardless.

2. Food type

is the type of food you’re eating. We want to focus on buying, cooking, and eating quality protein like lean meat, fish, dairy, eggs, and protein powder.

Carbohydrates should be complex and low glycemic in nature, and include foods like fruit, vegetables, brown rice, quinoa, sprouted grain bread, and oats. Healthy fats should also be prioritized, and added in forms of avocado, olive oil, coconut oil, avocado, grass-fed butter, and raw nuts. Fruits and vegetables should always be prioritized.

Food type, when combined with amount, split, and training, can really facilitate your level of desired leanness.

3. Food split

is your macronutrient ratios, like protein, fat, and carbs, eaten on a daily basis. Making small – but effective – changes to your macronutrient ratios can affect your results, your energy, your hunger and fullness levels, and your metabolism.

The first step is determining what small – but super effective – changes to make in each of these three criteria. Once we determine what changes would make the biggest impact for your goals, we move on to meal planning and prepping.

Meal planning and prep is another key component when it comes to nutrition for fat loss, and it’s also (along with the three pillars and proper training) a big focus in my upcoming online boot camp. And it doesn’t have to be daunting – or take up your entire Sunday.

In this program, we’ll work on making food planning a seamless part of your week. We’ll pinpoint those small, super effective changes to make, first, and then get to setting ourselves up for success with meal planning and prep. We’ll break meal planning + prep down into three tangible, digestible steps that make success come simply (I would say easily, but there is certainly an element of work involved!)

The workouts in this program are super important. We’re utilizing intensity cycling with our training, as well as circuits to increase EPOC (workout afterburn.) But in this program nutrition will be another workout on the schedule – one that gets checked off like the rest of them. Because when it comes to fat loss, strength gain, and results? Both nutrition and training need to be the focus to see real results that stick.

[Tweet “3 Pillars of Nutrition for Fat Loss – via @TrainerPaige #fitfluential”]

There are still a few spots left in my new upcoming online boot camp that starts on February 8th! If you’re ready to make some effective changes in your nutrition and training and start seeing results, you can SIGN UP HERE.

If you sign up this week, I’ll throw in my 7-Day Kickstart Guide (valued at $79.) After Friday, it’s off the table!

Or, for more information, fill out the form below and I’ll be in touch with you shortly <3

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XO,

Paige