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Welcome! It’s nice to meet you!

Fuck you and your damn spinach. No spinach. Only sustainable & evidence-based fat loss. P.S. I'm Egis. Enjoy articles. Then, apply for coaching, maybe?

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Most people, when planning a diet, don’t think a

Most people, when planning a diet, don’t think about what they’re going to do after the diet itself ends. They resort to drastic extremes—no bread.

The problem isn't the bread itself. It's what you put on bread that you should worry about.

Take this infographic as an example:

You put 2/5 tablespoons of peanut butter instead of 1 tbsp on white/brown bread and you have hiked up your calorie intake by 250kcal.

These, seemingly minor nutrition fails add up over the course of the day, the week.

Stop demonizing foods because of their carbohydrate or sugar content and start appreciating their calorie content because that's what determines fat loss.
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PS. This is what my 8 Weeks 2 Lean Program is about - it makes fat loss simple so you can spend less time confused & more time getting results and enjoying your life.

In the 8 Weeks 2 Lean Program, fitness, food freedom & flexible eating will become a part of your life forever & you'll be ready to go on your own.

Link in bio to start the program.

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Love doughnuts? Well then eat them, goddamnit. And

Love doughnuts? Well then eat them, goddamnit. And yeah, even if you're on a diet.

Food deprivation has been demonstrated to increase the risk of binge eating more times than you could imagine and yet, people still jump on the latest FAD diet (keto in particular) that has the best before & after pictures in hopes that it’ll deliver similar results for them, preferably in the shortest amount of time possible.

You see, all these rules that overly-restrictive diets impose on you get tiresome after about two months. That’s why we see people ditching diets right around that time and regain all the weight back.

Rigid control makes you become fixated on foods that you can’t eat. When you tell yourself that you can’t eat ice cream, it becomes of higher value to you. Your mind starts to focus on what it is that you are missing out on.

It drains your willpower the fuck out. Relying primarily on willpower to get someone to stick to a diet is a losing strategy. Willpower is a limited resource, and people can only use so much of it before they start making poor decisions.

Eventually, you will have that one taste of something forbidden and go on a Blizzard binge that makes you sick.

If a diet you're on denies foods you love, it won't work. A diet that doesn't allow you to eat foods that you like is simply not a healthy diet.

Every now and then as I’m scrolling the giant bu

Every now and then as I’m scrolling the giant bullshit engine called teh internetz I’ll see an article spouting something like: “INTERMITTENT FASTING REDUCES VISCERAL FAT” or “INTERMITTENT FASTING IS THE BEST DIET FOR ALL EARTHLY INHABITANTS.”

And then everyone loses their shit and goes all Let’s Fast The Living Crap Of Ourselves.

But before you do the same, please know that IF doesn't cause any special effects. We currently have 4 meta-analysis (Harris L et al., 2018; Cioffi I et al., 2018; Headland M, et al., 2016; Seimon RV et al., 2015) showing that there is no significant difference in weight loss between IF and continuous energy restriction.

Send dogs. Or cats. Or those 3 fucking dragons from GOT who killed all those poor villagers. I don’t care. Intermittent fasting superiority just doesn’t exist.

Now you can whine and cry that your favorite diet didn’t hold up against the scientific evidence or… you can, as Bob Marley sings, beee happyyy (like I am) that we have another legit diet that represents a valid alternative to continuous energy restriction for weight loss.

You see, I’m happy because, in a world full of dumbass crash diets of extreme unsustainability (think keto, paleo, Atkins, carnivore, etc.), it’s refreshing to have another diet that doesn’t ask you to eliminate any food or food group from your diet.

You do you—if you enjoy intermittent fasting, you can be consistent with it, it doesn’t take over your social life, it improves your relationship with food, and it allows you to make progress, you’re good. Because in the end, the most important part of any diet is to have a fucking life.

Unlike some people (meaning keto zealots), I don’t share the same disdain for the keto diet.

We know it can leave you overdosing on too many calories and it’s the dumbass diet of extreme unsustainability in general (for most people).

The thing is, you don’t need a new diet to lose weight. You already have one—what you eat every day.

However, if your body isn’t what you want it to be, you need to understand your daily diet a little better and make appropriate adjustments.

The following 4 nutritional adjustments will help you to reduce caloric intake (without feeling like you’ve sold yourself to weight loss slavery) because for any diet to work, it has to be based on the principle of a caloric deficit.

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