Modern Day Meal Planning: Eating to Promote Fat-Burning

The modern world is full of problems and it’s not easy to get through them all. One of the most common issues that people face is food.

You need to eat, but how do you choose what foods are good for your body? How do you decide which foods will give you energy without causing too much hunger? What if I told you there was a way to avoid these questions altogether?

A way so simple, yet so effective at helping people live longer, healthier lives! That’s right, it’s a diet that involves eating only those foods that are high in fat, low in carbohydrates and contain little or no sugar.

Sounds like something out of science fiction doesn’t it?

Well, yes and no. There have been many attempts to create such a diet over the years. Some of them were successful while others failed miserably. However, one thing they all had in common was their lack of scientific rigor and adherence to certain rules. They weren’t real diets. They were just ideas that sounded good on paper, but didn’t work in practice.

So why does this matter?

Because when you’re trying to lose weight, you want to follow a diet that works for you rather than one that sounds good on paper, but isn’t going to work in reality.

Now let me ask you this; would you put up with someone telling you they could make any idea sound better than it really is?

Of course not!

So why would you put up with something like this when it comes to your weight loss goals?

You wouldn’t, which is why I developed a system that doesn’t just tell you what to eat or not to eat, but gives you the exact ratios of nutrients your body needs to stay healthy. A system that tells you exactly how many calories you need every day and how much food from each macronutrient group you should consume. The system is known as the Calories Set Point theory or the CSP for short. This theory states that your body will always try to reach a certain weight, but by keeping track of your daily caloric intake and expenditure, you can easily determine what your ideal weight is and how to achieve it in a relatively short period of time.

keto diet plan

I know. Keto is a natural option for some people, but I just wasn’t ever convinced with the idea. After all, if our bodies have evolved over thousands of years without a ketogenic diet, it must be OK to have a moderate amount of carbs. And, despite what the People media outlet claims, there are numerous studies that show eliminating bread and pasta from your diet isn’t going to bring death upon you.

The Keto diet emphasizes weight loss through fat burning. The goal is to quickly lose weight and alleviate problems like heart disease and type-2 diabetes. Despite being weight loss focused, the Keto diet includes plenty of protein as well as fruits and vegetables. Ketosis is a natural metabolic state that forces your body to burn fat rather than carbs.

The problem with this is that eating too much protein can interfere with ketosis making it harder to lose weight. What is not coaches is that you may feel sluggish or tired while in ketosis. This diet may not be suitable for everyone, so speak to your doctor before beginning the diet.

western omelette keto diet

If you are looking for a healthy cooking oil, avocado oil may be the perfect option. It’s high in heart-healthy monounsaturated fat and can even prevent diabetes. Just keep in mind that it may not be suitable for frying. You could also substitute coconut oil or olive oil in most recipes.

Unfortunately, the low fat content in coconut oil makes it a bad choice for high temperature cooking.

You’ve probably heard about the low carb, high fat diet that’s so popular to lose weight. The Ketogenic diet has been around for at least a decade. Followers of this diet strive to eat a certain percentage of kilojoules each day from fats, and a certain percentage from protein. These ratios of fats and proteins can vary depending on whether you want to follow a ketogenic diet, a modified ketogenic diet, or a more balanced diet.

The Ketogenic diet typically cuts out carbs to around 20% of energy levels.

The conclusion?

A low-carb diet is better than higher carb for decreasing weight. And, this type of diet could also decrease risk of diabetes and cardiovascular disease. It’s even possible we’re our heaviest now because recent agricultural changes have made carbohydrate-rich foods more available. For many people, eating more causes weight gain.

I can buy clothes off the rack. Better than being 20+ pounds heavier and losing muscle mass. I find it difficult to get motivated when I don’t see any changes in my physique. I didn’t realize getting fit WOULD get me into the best shape of my life, but it has.

I feel better about myself (and on the rare occasion I have had to get a jacket custom-made to hide my gut, I am reminded just how good I feel).

Modern Day Meal Planning: Eating to Promote Fat-Burning - | Gym Fit Workout

I find it hard to see how this will end well. Even if the risotto is “cloudy” the fact that it still has to be solid enough to say in a bowl indicates that there are too many solid bits of carbs for my taste. I’d rather eat a well done hamburger than this mush.

May I suggest that you put the remaining five dishes into your recipes and post them?

Also, have you thought about doing a video recipe on how to make these dishes?

But it’s only the first day. And hey “nothing is unbearable.” I take that back. Staring into the eyes of my best friend as she begs for her life while lying on a carpet soaked with urine and blood is unbearable. Watching my mother be stripped naked by the crowd in the stadium and hearing the screams for her to be spared while also hearing laughs from the same people as they rip her clothes off is unbearable. Finding my sister on the floor of her bathroom, dead from an overdose with a needle still in her arm and surrounded by the white powder that’s responsible for her death is unbearable.

I have a great affection for your recipes since before your time at keto. I’ve lost 30lbs since January, and have you to thank for a good bit of that. Thank you very much 🙂 Your bread recipe was the first one I tried, and it’s amazing and easy to make. I make it at least once a week.

Nice to see your recipes shining through on the front page again!

I didn’t realize that you are a Christian.

Forgive me for asking, but why does that matter? Isn’t the message about the same regardless of what religion a person follows?

I ask because I find myself in a similar situation and I’m wondering if your faith has given you any guidance or answers. I’d love to hear what your thoughts are, especially since you’ve found the right path for you.

You may be able to relate to becoming complacent about things that were once a challenge, even it if is something that’s good for you. I could certainly relate to going overboard in the gym when getting started and being unable to even follow the reduced program I had created. This is where the danger of falling into the complacency trap sets in.

From your success, and that of many others, it seems like the key is finding the right balance between too much and too little. I have a feeling many people read about your trials and just assume that they need to eat exactly what you do, when in reality what may have worked for you may not work for them.

How does one find the right balance? Does one just try things until something works?

The key is to experiment and find what you like and can stick with. I think many people are so eager to get started that they don’t take the time to find the things that work for them. I suggest trying things slowly, and making changes as you go. For example, if you aren’t used to eating fat, start with a little more than you think you should eat. Even if it’s a single olive per day.

I also think it’s important to remember that being healthy is a long-term goal. You can’t get discouraged if you don’t get instant results. If you are very out of shape and start with a large deficit, you will probably lose weight quickly at first. The problem is, many people can’t keep up that rapid of a loss, and even if they do, it’s not healthy to do so.

The goal is to start slow and steady and maintain it.

If you find yourself getting hungry throughout the day, add a snack to your diet. Instead of reaching for something sugary, that will increase your cravings and send you into an energy crash, reach for protein and fiber. You might find that you feel fuller longer, which can keep you from overeating and weighing yourself down with unnecessary bulk.

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Also, drink a lot of water. It’s easy to get dehydrated on such a low-calorie diet. You might find yourself feeling dizzy or lightheaded, which you’ll want to avoid by drinking plenty of H2O.

It sounds like you’re ready to make this work! The only thing left to do is give it time. No one can expect to go from 0 to 100 and maintain that speed. It just doesn’t work that way.

It is great to hear that you are enjoying cooking your own meals. I go through periods where I cook almost everything I eat or go through phases where I don’t have much time and just eat whatever’s quick and easy. One thing I stay away from though is frozen dinners or anything similar. I find that they just don’t agree with me personally.

Keep up the good work! It’s always great to hear that one of my readers has taken what they’ve read here and used it to change their life for the better. I wish you all the success with reaching your goals.

Your mentor,


More than a Mentor


I just had to write and thank you for your previous e-mail and all the encouragement you’ve given me. Your words have really helped me through the rough patches. I also have to admit, it’s nice to hear from someone who is going through some of the same things I am.

We have a lot in common it seems. We’re both overweight and trying to lose it. We’re both relatively young and trying to avoid getting diseases that will come with old age.

Modern Day Meal Planning: Eating to Promote Fat-Burning - Picture

I feel like I can relate to you in a lot of ways and not just because you’re a doctor either. Your words are easy to follow and understand. I think that’s why I’ve enjoyed your e-mails so much. It’s almost like you’re having a one-sided conversation with me, which is nice because I have someone who is sympathizing.

I feel like the people in my life don’t understand what I’m going through. Some of them are overweight as well and some aren’t but they just don’t get it. I’m convinced that I’m the only one in this boat and that I’m going to have to row alone.

I don’t know, maybe I’m just feeling a little down today. I know I shouldn’t get discouraged because I’m making progress, but it seems like after every step forward, there’s a step back.

I look forward to your advice and comments.

Keep them coming, okay?




Sorry I haven’t written in a couple of days. I’ve been really busy at work and when I get home, I’m exhausted.

I appreciate the comments you made in your last e-mail. I know you’re the expert and all, but I feel like people (including myself) don’t give me enough credit. I mean, it’s not like I WANT to be fat. I hate it.

It just seems to be more difficult for me than others.

Anyway, thanks again for taking the time to encourage me. It really helps a lot.

Your biggest fan,

Modern Day Meal Planning: Eating to Promote Fat-Burning - GymFitWorkout


Dear Alan,

It’s me again. I just got your latest e-mail and felt the need to respond immediately. I can’t tell you how good it makes me feel that you took time out of your obviously very busy schedule to write such encouraging words to me.

I’m not sure why you think so highly of me though. I’m certainly not one of your doctors or anything like that.

Sources & references used in this article:

The Carnitine Miracle: The Supernutrient Program That Promotes High Energy, Fat Burning, Heart Health, Brain Wellness and Longevity by R Crayhon – 2000 –

Dietary protein and weight reduction: a statement for healthcare professionals from the Nutrition Committee of the Council on Nutrition, Physical Activity, and … by …, T Bazzarre, RH Eckel, AHA Nutrition Committee – Circulation, 2001 – Am Heart Assoc

Beyond Pritikin: A Total Nutrition Program For Rapid Weight Loss, Longevity, & Good Health by AL Gittleman – 2009 –

A functional food product for the management of weight by SJ Bell, GK Goodrick – Critical reviews in food science and nutrition, 2002 – Taylor & Francis