Try My FREE Weight Loss Diet Plan and I Guarantee You will lose weight and do it naturally with Real Food!

Try my weight loss diet plan and see for yourself that it is simple and effective.

If you ever tried to loose weight and either never have been able to do it successfully or at least never been able to keep it off then I have good news for you.

After never being able to lean up and lose weight all my life, I have finally figured out how to do it.

This is a sure-fire weight loss plan that will guarantee that you will:

• Lose weight for good - No quick weight loss that will come right back immediately after you get off of it. 

• 100% Real Food - No liquid diet or meal replacements. Just real food that you can buy at the grocery store.

• Never be Hungry - This is the reason that most people fail. Who wants to starve themselves to death. That's not healthy. This keeps your metabolism up.

• No Time Consuming Meal Preparation - My healthy diet plan does not necessarily require a lot of preparation unless you want to. That's up to you.

• Know How Many Calories You are Consuming - Not what you think you are consuming but really learning the facts about what kinds of foods are lean or fattening.

I kind of knew how before. I knew that I needed to burn more calories than I consume in a day but I was a victim of many myths going around. Plus, I just like eating and can never stick to a diet long term.

I was skinny when I was a child and a teenager. I was always concerned with gaining muscle. 

When I was in college I started lifting weights and gained some muscle but I never stuck with it because the gains are so few that it hardly seemed worth all the effort. My body type does not put on muscle easily.

Consequently, over the years I was always afraid that if I did too many reps or ran too much I would loose muscle. I didn't want to sacrifice any muscle for fat loss and really I never lost fat or became lean like I always wanted. I'm sure that there are millions of other men who have had or experience the same thing.

 Your body treats calories differently depending on the source. A carbohydrate calorie is not the same as a protein calorie is not the same as a fat calorie. Your body “counts” them in completely different ways.

These three “macronutrients” provoke varying biological responses, some of them good, some not so good, depending on a number of factors.

You probably already know that carbohydrates kick your body’s insulin factory into gear.

Insulin is a complicated little hormone with surprisingly powerful effects. It’s your body’s central metabolic control. When you eat a slice of bread, insulin tells your liver, muscle, and fat cells to start absorbing the carbs from that bread as glucose—the form of sugar the body turns all carbs into—and to stop using fat as an energy source.

So some of the sugar gets used for energy . . . and the rest gets stored as fat. That fat might get used later. Or it might just sit there and make you fatter.

Calories that come from protein, on the other hand, play an entirely different role. The most important thing you need to bear in mind about them is that they’re “essential” forms of fuel for energy. Unlike energy from carbs—and most types of fat—your body can’t make them on its own.

So when you eat protein—especially a lot of protein—you’re “telling” your body that it doesn’t need to worry. It’s going to get plenty of the most essential form of energy it needs for living.

Guess what that does? It turns your body’s metabolic dial to “Fat Burn” mode. So not only does your body start running on protein-source calories . . . it also starts getting rid of fat stores, since they’re less efficient and more of a drag on your body, both physically (in terms of weight) and physiologically (in terms of health effects).

A recent study on the relationship between macronutrients and diet concluded, “Low carbohydrate diets result in more weight loss than low-fat/low-calorie diets after 6 months, with no adverse impact on lipids, bone density, or blood pressure.₂

1. Severson, K. “Calories Do Count.” The New York Times. Oct. 28, 2008.
2. McCarter, D. “Low-carbohydrate diet effective for adults.” The Journal of Family Practice. 2003. 52(7):515.

How to Loose Weight

It's a simple formula really. Don't make it more confusing than it has to be. The KISS (Keep It Simple Stupid). principle applies here:

Albert Einstein said that the fundamental laws of the universe are so simple and beautiful, there must be a creator. Their is a beauty to simplicity.

In order to burn fat you must burn more calories in 24 hours than what you consume.

             Weight Loss (or Weight Gain) = Calories Burned - Calories Consumed

First you have to determine what your Basic Metabolic Rate is (BMR for short). That is the amount of calories your body burns, assuming that you do nothing but normal activity in a 24 hour period.

You can simply do a search for "basic metabolic rate calculator" on a search engine and use a few of the calculators to get an average. They all vary a little. This should get you a close estimate.

Then calculate how many calories you burn in your workout. I like to use the Weather channel's Health & Fitness Calorie Burn calculator. It has alot of different exercise options including walking, running, cycling, aerobics etc.

Add those two figures together and you know that you need to consume less calories in one day in order to lose weight and burn fat. The formula looks like this - 

Fat Burned = (BMR + Calories Burned) - Calories Consumed

Obviously, for this to work you've got to know how many calories you are consuming. So how do you know?

You've got to get realistic estimates here or you will end up being frustrated with slow to no fat loss. 

So how do you get realistic food facts? By reading the labels on packaged food, required by the FDA. Start reading the labels when you go grocery shopping and/or look them up online.

I've already shown my sample diet below. It may be boring but it works for me like clockwork. Stick with this diet for a month, 3 months or 6 months and you will see how dramatically it works.

As a matter of fact, start getting ready for people accusing you of being anorexic or bulimic just because you have been so successful at loosing fat.

It happened to me. Many in my family were saying that I must not be eating, that I must be anorexic or bulimic...That's a new one to me...I've never been accused of such things before!

I said "All I'm doing is eating healthy and exercising. What's wrong with that?"

How to Lose One Pound A Week

This is what I was shooting for while I was loosing weight. Losing 1 pound of fat a week.

So in order to do this, you need to burn 3,500 calories more than you consume in one week. There are approximately 3,500 calories in a pound of fat.

Try to exercise 3 - 6 times a week with an aerobic exercise like running, cycling, walking and calculate the calories burned by using the Health & Fitness Calorie Burn calculator. 

Also, you may try cross training with strength building workouts if you are concerned with losing muscle, which is not very likely as long as you maintain 20%-30% of your calories from protein.

By the time that you calculate your plan, then you just need to execute it consistently. Even if you don't feel like it, try to stick with your plans. Make it a priority or you will end up giving up.

But if you do miss a workout, don't give up. Get right back on the horse and start exercising again on your next scheduled exercise. 

Likewise, if you eat bad for a meal because you are unable to eat what you want either because you don't have access to it or because of social situations, don't give up, eat in moderation, low fat if you can and get right back on your diet plan the next meal.

Keep doing these things consistently and you WILL lose weight (ie. loose fat not the muscle).

For a more in depth study on foods that burn fat see Al Sears Fat Loss by the Numbers.

Your diet will vary depending on your Basic Metabolic Rate and exercise. Make adjustments to this diet accordingly to be able to reach your fat loss goals.

Fat Burning Tip - Eat small but evenly divided caloric meals every 2 and a half to 3 hours during the day to keep your metabolism up.

When you skip meals, especially breakfast, your brain tells your body's metabolism to slow down to conserve energy and STORE FAT! That's exactly what you don't want to do.

I understand that this may be hard to do if you simply don't have the time to prepare meals all day. But if you need to prepare the foods and store them in tupperware containers so that when it comes time to eat, all you need to do is stick it in the microwave, then do that.

Besides, if it's important to you, you will make the time to prepare. We all do what we want to do with our free time. It has to be a priority. And if you don't plan to succeed - you have planned to fail.

More Fat Burning Tips:

• Eat a good healthy breakfast WITH some protein - This jump starts your metabolism
  
• Include a source of protein with every meal. You want to maintain muscle even if you are a woman because muscle burns calories and fat does not. More muscle = higher metabolism
• A couple of meals could be considered a snack but still include some protein
  
• Eat your less hearty meals toward the end of the day
• Watch out for foods and drinks with High Fructose Corn Syrup or sugar (Colas, Kool-Aid, candies even some popular yogurts - Read the labels). This could be one of the biggest factors in our obesity problem.
• Drink plenty of water everyday - Preferably 64 ounces
• Work out 3-6 times a weekfor 45-60 minutes - Consistency counts and you won't have to cut your calories so much to reach your goals
• If you're used to a lot of sugar in your diet - it will be hard at first because sugar makes you crash after the "high" - Stay with it soon you won't be in a viscious blood sugar cycle
• Include fruits in your diet but in moderation because they can be fairly high in calories
• Include nuts and seeds in your diet but vary sparringly because they are mostly fat - the good news is that it is the good kind of fat
• Get plently of vegatables in your diet - 5 or more servings. I know you may not like vegies but there are ways to get them in your diet. Try using a juicer. You'd be surprised at how many veggies you can get in a glass. Then add an apple to make it taste sweet. Another way to get a super vitamin and mineral packed shot of vegies is by using Dr. Sear's Ultra Greens with a glass of orange juice. I do everyday.
• Make sure you also get plenty of fiber in your diet, otherwise you could get waste impacted in your bowels over time, affecting your body's ability to absorb nutrients, not to mention the pooch in your belly. You may want to try Ultimate Colon Cleanse to flush your body of waste and toxins.
• Read labels and learn what has more than 30% of fat from calories (20% if possible). Remember fat has 9 calories per gram and protein and carbohydrates have 4 calories per gram. So fat has more than twice as many calories per gram!
• Limit your intake of beef or pork and when you do eat them make sure they are lean cuts of meat. Sausage is probably the highest fat type of meet that you can eat. Beware.
• Eat as much fish as possible. It has the good kind of fat that helps lower cholesterol. However, be aware that the FDA warns children or women who are pregnant or may become preganant to not eat more than 2 searvings of predator fish a week. Such as tuna, swordfish and shark etc. They have high levels of mercury in them.
• Grill or bake your meats as much as possible. Avoid fried foods as much as possible
• Avoid fast foods as much as possible (there are few exceptions) and eat out occasionally to reward your self but don't over indulge. If you eat out a lot, ask the waiter for information on calories in their meals and ask for alternative cooking methods (grilled instead of pan fried, canola oil instead of butter etc.). 
• Avoid refined flour like white bread and pasta. They are empty in nutrients and fiber and are a complex carbohydrate. Use or ask for whole grain pasta or whole grain bread.
• Eliminate or eat in moderation complex carbohydrates such as bread, pasta, potatoes, rice etc. These have a high Glycemic Load. For in depth details including a table of foods and their Glycemic Loads, see Dr. Sear's Al Sears Fat Loss by the Numbers

Once you become more educated about foods and the calories, fats and nutrients they contain it will all become easier for you. If you are a chef or you just like to cook, you will discover alternative methods of cooking that I guarantee will replace the old eating habits and taste good in a new and refreshing way.

I'm not exactly a chef but I have experimented and have found delicious ways to cook that are completely healthy and low fat. Join my email list and I will start sharing those recipes with you.

Furthermore, after doing this a while and reaching your fat loss goals, you will want to use this knowledge to your advantage to maintain a healthy, sexy body. You just won't have to restrict your calories as much and you will be eating smaller meals because your stomach will have shrunk.

That's it for now. Email me if you have any questions and join the email list for updates to my diet and exercise plans.

Sincerely,

Kevin Dixon

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