A Quick and easy diet fix for the family man

How to lose fat without actually trying to?

There are so many people that want to improve their body composition, but they are all different.

There is the young athlete kind of guy, who wants to get lean for the girls and the beach.

An older woman, who just wants to fit into their old clothes again.

An obese guy, who needs to lose fat to get healthy and feel better.

There is the family man, who wants to drop some lbs, but doesn`t want to diet.

The bodybuilder, who wants to maximize muscle gain and minimize fat gain.

A multitude of people, with different goals and circumstances! Different circumstances always need customization!

In this case we talk about the family man Joe and how I would set up a diet for this individual case!

I have heard this question multiple times:

How can I lose some weight, but I don`t want to go on a diet or give up beer and pizza?

That sounds completely impossible, right? Well, it is not!

I am starting to ask Joe the family man about his background:

What kind of work do you do Joe? I work 9-5 in an office.

Do you have a family? Yes.

What is your favourite food and favourite time to eat? Dinner with my family.

Depending on the answers, I can give Joe a quick fix to his diet. Joe does not have to count calories, give up on carbohydrates, fat or protein.

He doesn`t want to stress about this food thing, since he has way more important stuff to focus on.

Life is always in the way, so the most important part of any diet is being able to adhere to it!

So I provide Joe with a framework that still lets him eat everything he wants to and enjoy time with his family!

How does this look in detail?

Joe works five days a week in an office. He just wants to lose some unwanted body fat. No time restriction or deadline for the “diet”.

The framework serves the purpose to instinctively let him eat less calories than he needs to maintain his bodyweight.

Do you want to eat breakfast/ Are you really hungry in the morning? Yes or No?

Yes – You only eat fat, protein and some vegetables or a small amount of berries for breakfast

No – Do not eat any calories until lunch

Black coffee works wonders against hunger and you can still enjoy breakfast with your family on the weekends.

Lunch

On a working day eat fat, protein and some vegetables for lunch. You do not eat any carbohydrates until later in the day.

This helps with Insulin and several other hormones. This also improves concentration during the working hours, since you do not feel as bloated and sluggish through digestion.

I know that sounds restrictive, but dinner or the weekend makes up for it. You restrict yourself a little bit during the day, but can still fully enjoy yourself later in the evening.

Dinner

Eat whatever you want! You can enjoy a nice dinner with your family at a restaurant. Order a glass of wine and a dessert.

Pizza? Why not! Ice cream? Why not! Eat until you are full and satisfied. Do not go overboard and overeat.

Weekends and vacation

You can still separate your day into

Breakfast + lunch -> fats and protein

Dinner -> no restrictions

But you don`t have to be as restrictive during the weekend, if you don`t want to. It can improve your results though.

How does that actually work?

You restrict your carbohydrates during the first half of the day. This automatically reduces your caloric intake, even more so if you also skip breakfast.

During dinner you can eat whatever you want, but if you listen to your body and hunger signals, you want go overboard on the calories in general.

Will you be able to get as lean as a bodybuilder that way? No, but you will be able to lose some pounds without restricting yourself on the food sources and generally feel better!

That is also how all the low carb and low fat diets work.

They all have one thing in common: Create a caloric deficit through the restriction of one or two macronutrients.

It was not the macronutrient that made you lose that weight. It was the caloric deficit!