Body of F.I.R.E. Nutrition Guide

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Notice The information in this book is meant to supplement, not replace, proper exercise training. All forms of exercise pose some inherent risks. The author advises readers to take full responsibility for their safety and know their limits. Before practicing the exercises in this book, be sure that your equipment is well-maintained, and do not take risks beyond your level of experience, aptitude, training, and ¿WQHVV7KHH[HUFLVHDQGGLHWDU\SURJUDPVLQWKLVERRNDUHQRWLQWHQGHGDVDVXEVWLWXWHIRUDQ\ exercise routine or treatment or dietary regimen that may have been prescribed by your doctor. As with all exercise and dietary programs, you should get your doctor’s approval before beginning. © 2010 by Chad Waterbury LLC All rights reserved. No part of this publication may be reproduced or transmitted in any form or by any means, electronic or mechanical, include photocopying, recording, or any other information storage and retrieval system, without the written permission of the author.

©2010 Chad Waterbury LLC

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I want to make this clear right from the start: getting six-pack abs requires a very good diet. You don’t need to be perfect 100% of the time, but if you have more than 10 pounds to lose, exercise alone won’t do it. Recent research demonstrates that a solid exercise program, without a change in diet, results in little more than one pound of fat loss per month. In other words, simply exercising isn’t enough to make dramatic changes to your physique. You should be losing double, or triple, that amount of fat each week. This plan will show you how. Transforming your body requires a strong metabolism: the faster your metabolism, the faster you’ll transform your body. The number of calories a person burns each day depends on two factors:

How much muscle you have. Muscle is metabolically active tissue that requires energy to maintain. The more muscle you have, the higher your metabolism. Men can, and will, build muscle faster than women. That’s probably a good thing since most females don’t want to gain excessive DPRXQWVRIPXVFOHWLVVXH1HYHUWKHOHVVERWKVH[HVEHQH¿WE\KDYLQJPRUHPXVFOH

:KLFKKRUPRQHVDUHKLJKRUORZDWVSHFL¿FWLPHV What you eat, and when, controls your hormones. The way you train also has an affect on hormones. Some hormones are best for building muscle; others are best for burning fat; and one hormone (insulin) is a duplicitous monster that can make or break your efforts. Again, it’s all about timing.

A person who gains muscle burns more calories, even at rest, because of little furnace-like structures within the muscle known as mitochondria. Muscle tissue requires a lot of energy to maintain, and that energy is made in the mitochrondria. In order to explain how your metabolism works, think of a furnace. In the winter months your gas bill goes up because the furnace has to work harder (use more fuel) to maintain the temperature in your house. So when your metabolic needs go up, your body burns more fat off your body, provided you give your body fewer calories than it needs per day.The workout programs in Body of F.I.R.E. will provide the stimulus for burning fat and sculpting a lean, hard body, and this upregulates your ©2010 Chad Waterbury LLC

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metabolism from the formation of more mitochondria in lean muscle tissue. This nutrition plan will control the key body-shaping hormones at the right times. Indeed, timing is everything when it comes to nutrition. Of supreme importance is the time directly before and after the workouts. First, there must be the right nutrients present in your body to fuel the workouts. It’s counterproductive to go into a workout in a starved or nutrient-depleted state. When you do, your performance suffers. Second, the right nutrients must be consumed directly after the workout to raise or lower the hormones that can literally double your results. Piles of research show that the hour after DZRUNRXWLV¿QLVKHGLVWKHWLPHZKHQ\RXFDQVXSHUFKDUJH\RXUHIIRUWVLI\RXNQRZZKDWWRIHHG\RXU body. Let me explain. Throughout most of the day your metabolism is like that cousin who won’t end his stay at your house – lazy and unmotivated. Sure, the food you eat is doing some good by feeding your brain and cells with energy, but overall, nothing much is happening to boost your metabolism. But as soon as you start an intense, full-body workout like I designed for Body of F.I.R.E. your body screams, “Whoa, what’s going on here?!” The hardcore workouts create a large metabolic demand for your body to ramp up its cardiovascular, muscular, endocrine, and nervous systems. Now your body has to work extra hard to provide all the nutrients and hormones you need to survive the workout. During the workout, nutrients must be available to fuel your exercise. After the workout, key nutrients and hormones must be replenished and restored. Which nutrients am I talking about? Amino acids and glucose. Which hormones? Cortisol and insulin. Amino acids and glucose: During and after training, your body feeds off amino acids to repair PXVFOHGDPDJHDQGRIIVHWIDWLJXH6SHFL¿FDOO\WKHWKUHHEUDQFKHGFKDLQDPLQRDFLGVOHXFLQH isoleucine, and valine are most important. Glycogen is the stored form of glucose in your muscles and it provides energy for your workouts. You need a fast-acting form of glucose (simple carbohydrates) to fuel muscle contractions and replenish the glycogen that was lost. Cortisol and insulin: Cortisol is a stress hormone that’s released by the adrenal glands – the star-shaped glands that sit on top of your kidneys. After intense exercise, cortisol is elevated in response to the workout. If it remains elevated, it can be counterproductive to recovery since it 3

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inhibits amino acids and glucose from entering the muscles. Therefore, it’s antagonist, insulin, must be boosted to offset the negative effects of cortisol. This is accomplished by providing fastacting amino acids directly before and after the workouts, along with raisins to boost insulin and replenish muscle glycogen. And simply taking 250 mg of Vitamin C before and after a workout can minimize the negative effects of cortisol.

There’s one other meal that’s just as important as your workout nutrition: breakfast. Stacks of research shows that people who eat breakfast are leaner and healthier. It’s the one meal that should be easy to get right since we all wake up at home (well, unless it was your birthday last night). Of course, the other parts of the day are important to your overall success. That’s why I’ll outline a daily nutrition plan that’s easy to follow. All you need to do is focus on three things:

1. Protein: Protein provides the building blocks (amino acids) to repair damaged muscle tissue. ,WDOVRSOD\VDVLJQL¿FDQWUROHIRULQFUHDVLQJ\RXUPHWDEROLVPVLQFHLWUHTXLUHVPRUHHQHUJ\ during digestion than other, simpler food stuffs such as carbohydrates. The protein must FRQWDLQDFRPSOHWHDPLQRDFLGSUR¿OHVLQFH\RXQHYHUNQRZZKHQ\RXUERG\ZLOOQHHGZKLFK amino acids for growth, recovery, and protein synthesis. 2. Healthy fats: The right kinds of fat will help your body burn more fat, even though that PLJKWVRXQGFRXQWHULQWXLWLYH+HDOWK\IDWVDOVRUHGXFHLQÀDPPDWLRQDQGPLQLPL]HIDWVWRULQJ KRUPRQHV$WWKHWRSRIWKHOLVWDUHWKHSRO\XQVDWXUDWHGRPHJD¶VIRXQGLQ¿VKDQG¿VKRLO Second are monounsaturated fats that keep cholesterol levels in check. The trans-fats found in processed foods must be avoided at all costs since they’re linked with fat gain and disease. 3. Fiber:7KHUH¶VQRWKLQJSDUWLFXODUO\VH[\DERXW¿EHU0RVWSHRSOHHTXDWHLWZLWKWKDWZHLUG RUDQJHVWXII\RXUJUDQGPDGULQNVHYHU\PRUQLQJEHIRUHEUHDNIDVW+RZHYHU¿EHULVQDWXUH¶V blood sugar stabilizer. This is important because it minimizes fat-storing hormones, controls hunger, improves satiety, and keeps the pipes (if you know what I mean) running clean and smooth. Best of all, there’s no need to count calories. (Who wants to do that, anyway?) All you need to be concerned with is getting the protein right. I’ll outline the protein content of the recommended foods in this program. From there, everything else falls into place with my other guidelines. ©2010 Chad Waterbury LLC

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47@3C>G=C@;3B/0=:7A; Now, in order to get your diet on track so you can start burning fat right away I need to make this plan as easy to follow as possible. Counting calories, for most people, turns out to be a lesson in futility. You can’t do it for long before you throw your hands in the air and order a large pizza with extra cheese. A much more effective strategy is to eat foods that are naturally low in calories and high in nutrients. Let me explain why that’s important. When most people cut calories their metabolism slows down and goes into “survival mode,” a physiological state where the body holds on to every spare ounce of fat because it thinks it’s starving. This metabolic shift was necessary, and lifesaving, hundreds of years ago when your ancestors had to hunt for food. These days, however, it’s a nuisance that can keep you from losing unwanted fat. Body fat is nothing more than an energy reserve. As Marty Gallagher likes to say: think of body fat as money in the bank. When work is slow you don’t start spending more money, you save it. Well, this is how your body looks at stored fat. When nutritional needs aren’t met the body holds on to your love handles because it doesn’t know when the next meal will come. That’s why it’s imperative to eat nutrient-dense foods frequently (5-6 times per day) so the body doesn’t ever think it’s starving. Second, nutrients are all those wonderful little chemicals that are stuffed into whole, unprocessed IRRGVVXFKDVIUXLWVYHJHWDEOHV¿VKHWF,W¶VHDV\WRWHOOSHRSOHWRMXVW³HDWOHVV´EXWWKDWUDUHO\ works. You see, most people don’t eat enough fruits, vegetables and lean proteins, so it’s likely WKH\¶UHDOUHDG\GH¿FLHQWLQNH\QXWULHQWVWKDWERRVWWKHLUPHWDEROLVP:KHQWKH\FXWFDORULHVDQG continue eating the same foods, they’re giving their body even fewer of these key nutrients such as amino acids, omega-3s, vitamins, minerals, and phytochemicals (chemical compounds that occur naturally in plants). You’ll never boost your metabolism by giving it fewer nutrients. However, eating PRUHFDORULHVGRHVQ¶W¿WZHOOLQWRDGLHWWKDW¶VGHVLJQHGWREXUQIDW7KHUHIRUH\RXUGLHWPXVWFRQVLVW of foods that are loaded with nutrients, but short on calories.

Fruits and Vegetables Which foods are highest in nutrients but lowest in calories? Fruits and vegetables. If you eat nothing but fruits and vegetables all day long you’ll cover most of your nutritional needs. Although, you’d fall short on amino acids since you wouldn’t be getting enough protein, and you’d miss out on all the 5

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EHQH¿WVRIKHDOWK\IDWV7KDW¶VZK\LW¶VLPSRUWDQWWRLQFOXGHDGGLWLRQDOSURWHLQDQGRPHJDVLQ\RXU diet, on top of the fruits and vegetables. But I’m getting ahead of myself. 6RWKH¿UVWVWHSWRJHWWLQJ\RXUGLHWULJKWLVWRVWDUWHDWLQJDVHUYLQJRIIUHVKIUXLWDQGRUYHJHWDEOHV with breakfast, lunch and dinner. Vegetables are nearly impossible to screw up. Eat as much as you want at your three main meals. Fruits, however, require a little strategy. Research demonstrates that people who eat more calories earlier in the day are leaner and healthier. Typically, people will skip breakfast, eat a little lunch, and then gorge at night because they’re so darn hungry. The reason they’re hungry is because they didn’t give their body enough nutrients earlier in the day. Breakfast should be your biggest meal of the day, lunch is second biggest, dinner is smallest. This is the opposite of what most people do and they have the overhanging waistline to prove it. What does this have to do with fruit? Well, some fruits are higher in calories than others when you consider a normal portion size. For example, a half-cup of raisins has 240 calories whereas a halfcup of blueberries only has 40 calories. So in order to frontload calories each day, and avoid counting calories, it’s best to know which fruits should be consumed earlier or later in the day. For breakfast and lunch, consume any of the following fruits: Apple Orange Banana Pear Peach Grapes Fresh pineapple )RUGLQQHUVWLFNWREHUULHVVLQFHWKH\¶UHKLJKLQQXWULHQWVDQG¿EHUEXWORZLQFDORULHV+HUH¶VWKHOLVWWR choose from: Blueberries Raspberries Strawberries Blackberries You’ll notice that I left raisins off the lists. The reason is because raisins are my ideal post-workout ©2010 Chad Waterbury LLC

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source of carbohydrates. The only time you’ll consume them is after a workout. Yes, they’re relatively high in calories but they’re loaded with essential nutrients that will help your muscles recover.

Protein 6RKRZPXFKSURWHLQGR\RXQHHG"7KDW¶VDORDGHGTXHVWLRQWKDWFDQLJQLWHD¿HU\GLVFXVVLRQ between nutritionists, personal trainers, and registered dieticians. The purpose of this plan is not to cover all the research pertaining to protein intake, but to tell you what works with my clients who are professional athletes. )LUVW¿JXUHRXWKRZPXFK\RXZDQWWRZHLJKDQGKRZOHDQ\RXZDQWWREH/HW¶VVD\\RX¶UHD 180-pound male with 22% body fat. Your goal is to weigh 165 pounds with 9% body fat. A little math (165 x 0.9) tells us that you’ll have 149 pounds of lean body mass (everything in your body minus body fat). I have my athletes consume 80-100% of that number in grams of protein per day. So I’m talking about 119-149 grams of protein each day for a guy who wants to weigh 165 pounds with ERG\IDWSRXQGVRIOHDQERG\PDVV 7KLVLQIRUPDWLRQLVEHVWIRUSHRSOHZKRZDQWVSHFL¿F numbers – they want to know exactly how much protein to eat each day. However, it’s not necessary for most people to be this meticulous (remember, this is the formula I use for professional athletes). It’s likely that you’re not a professional athlete, therefore, a healthy dose of protein for breakfast, lunch and dinner, along with a few snacks will cover your protein requirements. In other words, you FDQJHWDZD\ZLWKHDWLQJOHVVSURWHLQWKDQDSURIHVVLRQDO¿JKWHUZKRWUDLQVKRXUVSHUGD\ Here are the best sources of protein to cover your needs: Grass-fed beef Free-range poultry :LOG¿VK Wild game Whole eggs (egg whites and egg substitutes are acceptable) Canadian bacon &KHHVH&RWWDJHFKHHVH Beans Nuts

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©2010 Chad Waterbury LLC

Cheese, yogurt and milk are options for those who aren’t lactose-intolerant. Cottage cheese and natural cheese (the block you buy in the grocery store) typically give people the fewest problems VLQFHWKH\¶UHHDVLHVWWRGLJHVW+RZHYHU,¶YHQHYHUVHHQDQ\EHQH¿WLQDGGLQJPRUHGDLU\WRDGLHW, suggest you avoid it, or at best, minimize it. I’ve already hit you with enough numbers, and I told you that you won’t have to count calories, but a little practice goes a long way with protein. At breakfast, lunch and dinner have a serving of protein WKDW¶VDERXWWKHVL]HRI\RXUSDOPRUDGHFNRIFDUGV7KLVWLSZRUNVZHOOIRUFKLFNHQ¿VKDQGEHHI but not so well with eggs. Each whole egg contains about 7 grams of protein, each egg white has around 4 grams. As a general rule, males should aim for 25-30 grams of protein for breakfast, lunch and dinner. Females should shoot for 15-20 grams. It never hurts to go a little over, but try not to fall short. The rest of your protein requirements will be made up with beans, nuts and whole grains. What about protein powders? I’m not a fan of them, except when people have a really hard time getting enough protein. The problem with protein powders is they can often cause more problems than they solve: gas, bloating, indigestion, allergic reactions, etc. The best protein powder I’ve used is Sun Warrior protein. This is a vegan protein made from brown rice that’s very easy to digest. You can ¿QGLWDWZZZVXQZDUULRUFRP Whey and casein protein powders are currently popular, but many people eventually have GLJHVWLYHSUREOHPVZKHQWDNLQJWKHP±HVSHFLDOO\RQDUHJXODUEDVLV,I\RXOLNHZKH\FDVHLQSURWHLQV XVHWKHPZKHQQHFHVVDU\WRIXO¿OO\RXUGDLO\SURWHLQUHTXLUHPHQWVEXWEHVXUHWRURWDWHWKHEUDQGV you use with every container so you don’t develop an intolerance to any one brand. The one time when I do like protein powders is directly after a workout. During the hour after you ¿QLVKWUDLQLQJ\RXUERG\LVORRNLQJIRUDPLQRDFLGVWRUHSDLUGDPDJHGPXVFOH,W¶VRIWHQGLI¿FXOWIRU people to consume whole food protein sources after a workout so protein powders solve the problem. Research demonstrates that one scoop (about 20 grams) of protein powder after a workout is ideal for most men and women.

Healthy Fats 7KHZKROHIRRGSURWHLQVRXUFHV,PHQWLRQHGZLOOFRYHUPRVWRI\RXUIDWUHTXLUHPHQWV:LOG¿VKQXWV DQGHJJVIRUH[DPSOHDOOFRQWDLQKHDOWK\IDWV+RZHYHU¿VKRLOWKDWFRQWDLQVRPHJDIDWVVKRXOGEH VXSSOHPHQWHGLQ\RXUGLHWEHFDXVHLW¶VH[WUHPHO\GLI¿FXOWWRJHWHQRXJKRIWKHP ©2010 Chad Waterbury LLC

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:KDWFDQ,VD\DERXW¿VKRLODWWKLVSRLQW",W¶VVLPSO\RQHRIWKHEHVWLQYHVWPHQWV\RXFDQPDNH to your overall health. Fish oil contains DHA and EPA, two important omega-3 fatty acids. EPA offers PDQ\EHQH¿WVEXW'+$LVWKHVXSHUVWDU,I(3$LV6FRWWLH3LSSHQ'+$LV0LFKDHO-RUGDQ,I,OLVWHGDOO RIWKHSRWHQWLDOEHQH¿WVWKDW¿VKRLORIIHUV\RX¶GSUREDEO\JHWERUHGWRWHDUVDQGFU\RXW³2ND\,JHWLW ¿VKRLOLVJRRGIRUPH´ Research has shown that it improves the health of your brain, heart, joints, and eyes, for starters. And it’s been shown to diminish the effects of depression, arthritis, cancer, and many nervous system-related diseases. %XWKHUH¶VZKDW¶VSUREDEO\PRVWLPSRUWDQWWR\RX,¶YHEHHQXVLQJ¿VKRLOVXSSOHPHQWVZLWKP\ clients for the last seven years and every one of them has lost fat and felt better after taking them. That’s reason enough, isn’t it? ,¶YHORVWFRXQWKRZPDQ\WLPHVSHRSOHKDYHWROGPHWKH\GRQ¶WQHHG¿VKRLOVXSSOHPHQWVEHFDXVH WKH\³HDW¿VKWZRRUWKUHHWLPHVHDFKZHHN´7UXVWPHZKHQ,VD\LW¶VQRWHQRXJK,QWKLVWR[LFGD\DQG age of stress and nutrient-depleted foods, you need to supplement your diet with it. The popularity of omega-3 supplements has caused many companies to claim their version is better than all the rest. I don’t doubt that there are many good products out there, but I only recommend products that I’ve used for years. Each version I recommend goes through a thorough SXUL¿FDWLRQSURFHVVDQGKDVYHU\KLJKFRQFHQWUDWLRQVRI'+$7KHIROORZLQJWKUHHEUDQGVKDYH served my clients well: &DUOVRQ9HU\)LQHVW)LVK2LO/LTXLG,¶YHXVHGWKLV¿VKRLOPRUHWKDQDQ\RWKHURYHUWKH\HDUV7KH RQO\GRZQVLGHWROLTXLG¿VKRLOLVWKDWLWPXVWEHUHIULJHUDWHGDIWHURSHQLQJDQGWKHHQWLUHERWWOHVKRXOG be consumed within a month. This is usually not a problem unless you go on vacation. How much do you need?

Body weight 140 pounds or less Around 180 pounds 220 pounds or more

Carlson Liquid Fish Oil Serving size 2 teaspoons 1 tablespoon 1 tablespoon

Servings per day two two two

/LTXLG¿VKRLOZRUNVIRUPRVWSHRSOHH[FHSWWKRVHZKRWUDYHODORW)RUWKHP¿VKRLOFDSVXOHVGRWKH trick. The two brands I’ve used most are Carlson’s Elite Omega-3 Gems and Biotest’s Flameout. 9

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)ODPHRXWFDSVXOHVDUHDQH[FHOOHQWVRXUFHRI'+$DQGWKH\FRQWDLQDVSHFL¿FIRUPRIFRQMXJDWHG linoleic acid (CLA) that might help you lose more fat. How much do you need?

Body weight 140 pounds or less Around 180 pounds 220 pounds or more

Carlson Elite Omega-3 Gems Serving size 3 capsules 4 capsules 4 capsules

Servings per day two two two

Body weight 140 pounds or less Around 180 pounds 220 pounds or more

Biotest Flameout Serving size 3 capsules 4 capsules 4 capsules

Servings per day two two two

:KHUHWR¿QGWKHP" Products by Carlson and Nordic Naturals can be found at health food stores or Whole Foods. www.carlsonlabs.com Flameout can be purchased in the store link at www.WPXVFOHFRPfree_online_store I want to mention another great source of healthy fat: olive oil. Drizzle it on your salads and you’ll improve your body and health. Lunch is typically the best time to get the extra calories from olive oil. Remember, each day we want to frontload calories as much as possible so breakfast should be ODUJHVWOXQFKLVVHFRQGODUJHVWLQWHUPVRIFDORULHV )LQDOO\DV'U-RKQQ\%RZGHQZURWHLQKLV excellent book, The 150 Healthiest Foods, “all olive oil is not created equal.” Be sure to use extra virgin olive oil on your salads.

Fiber Fiber is often called “nature’s blood sugar stabilizer” since it slows the amount of glucose (sugar) that dumps into your blood stream. This is important when eating for fat loss because insulin, the fat storing hormone, is primarily active when blood glucose is high. When you keep blood glucose in the ORZQRUPDOUDQJH\RXDOVRNHHSLQVXOLQLQFKHFNZKLFKLQWXUQKHOSV\RXEXUQPRUHIDW 7KHVHFRQGEHQH¿WWRFRQWUROOLQJEORRGJOXFRVHDQGLQVXOLQLVWKDW\RXUHQHUJ\OHYHOVUHPDLQ ©2010 Chad Waterbury LLC

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constant. There are no swings from high to low like you get with foods that contain carbohydrates and QR¿EHU7KHWKLUGDQGOHDVWDSSUHFLDWHGEHQH¿WRIKLJK¿EHUIRRGVFRLQFLGHVZLWKJDVWURLQWHVWLQDO (GI) health. You can’t have a healthy body unless your GI tract is healthy, too. Fiber provides insurance that your digestive tract stays strong. (YHQWKRXJK¿EHULVRQHRIWKHPRVWLPSRUWDQWQXWULHQWVWRDGGWR\RXUGLHW\RXVKRXOGQ¶WORDGXS RQWRRPXFK¿EHUWRRVRRQ*DVEORDWLQJDQGDQXSVHWVWRPDFKFDQIROORZMXVWDVNDQ\RQHZKR¶V WHVWHGRXWDYHJDQGLHWIRUDGD\RUWZR 6WDUWDGGLQJDIHZ¿EHUULFKIRRGVWR\RXUGLHWHDFKGD\DQG monitor how you feel. If everything seems to be going well (no pun indented), add another serving DIHZGD\VODWHU7KHXOWLPDWHJRDOLVWRZRUNXSWRJUDPVRI¿EHUSHUGD\ZLWKDFROOHFWLRQRI different foods from the list below. By doing so, you’ll eat less, control cravings, and you’ll look and feel better than ever. 7KHIROORZLQJ¿EHUULFKIRRGVUDQNDWWKHWRS Lentils, red cooked: 15 grams per cup Black beans, cooked: 15 grams per cup Kidney beans, cooked: 13 grams per cup Oats, rolled dry: 12 grams per cup Quinoa: 10 grams per cup Raspberries: 8 grams per cup

There’s another food that deserves special mention: Mila. This is a seed (Salvia hispanica L.) that my FOLHQWVXVHWRERRVWWKHLU¿EHUDQGQXWULHQWLQWDNH,W¶VÀDYRUOHVVDQGFDQEHPL[HGLQDJODVVRIZDWHU RUSURWHLQVKDNH(DFKVFRRSFRQWDLQV¿YHJUDPVRI¿EHUDQGWRQVRIRWKHUQXWULHQWVVXFKDVRPHJD V,QIDFWVLPSO\DGGLQJ0LODWR\RXUGLHWFDQIXO¿OO\RXURPHJDUHTXLUHPHQWVIRUWKRVHZKRKDYH DQLQWROHUDQFHRUDOOHUJ\WR¿VKRLO ZKLOHXSSLQJ\RXU¿EHUDQGQXWULHQWLQWDNH How much do you need?

Body weight 140 pounds or less Around 180 pounds 220 pounds or more

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Mila Serving size 1 scoop 1 scoop 1 scoop

©2010 Chad Waterbury LLC

Servings per day two two two

:KHUHWR¿QG0LOD" Mila isn’t available in stores. You can get it by clicking here (www.athlete.lifemax.net)

I left as many foods off the list as I could have added. But for fat loss, total calories are important. You don’t need to count calories but you also shouldn’t eat, say, a cup of macadamia nuts just to get 11 JUDPVRI¿EHU,I\RXGR\RX¶OOKDYHWRHDWFDORULHV¶ZRUWK6RWKHDERYHIRRGVWDNHLQWRDFFRXQW ¿EHUFDORULHVDQGWRWDOQXWULHQWV 7KHVHGD\VLW¶VHDVLHUWKDQHYHUWRDGG¿EHUWR\RXUGLHW0DQ\FRPSDQLHVPDNHWRUWLOODVZLWKH[WUD ¿EHUDGGHG$VLPSOHPHDOVXFKDVFKLFNHQIDMLWDVFDQWUDQVIRUPLQWRDQH[FHOOHQWIDWEXUQLQJPHDO ZKHQ\RXZUDSWKHPLQKLJK¿EHUWRUWLOODV ,¶PQRWDKXJHIDQRI¿EHUGULQNVOLNH0HWDPXFLOEHFDXVHLWPDNHVPRUHVHQVHWRJHW¿EHUIURP IRRGV7KHEHQH¿WRIDGGLQJ0LODEODFNEHDQVDQGUDVSEHUULHVWR\RXUGLHWUHDFKHVIDUEH\RQG¿EHU± they’re also loaded with other nutrients that support metabolic health. But if it’s your only option, use them. When you’re on the go, I like Fiber Choice® tablets. Chew two before your meal and you’ll get IRXUJUDPVRI¿EHU3OXVWKHFKHZLQJSURFHVVUHOHDVHVHQ]\PHVWKDWZLOODLGLQGLJHVWLRQGXULQJ\RXU PHDO$QGEHVWRIDOO\RX¶OOHDWOHVVVLQFHWKH¿EHUZLOOVWDUWWR¿OO\RXXS %HIRUH\RXPDNHDQ\GUDPDWLFFKDQJHVWR\RXUGLHWDGG¿EHUULFKIRRGVIURPWKHOLVWDERYHDQG many things will invariably fall into place.

Starches (Complex Carbohydrates) 6SHDNLQJRI¿EHUZKROHJUDLQVDUHDJRRGVRXUFHRILW