Category Archives: BEST DIET & EATING ADVICE

Here at the Fit Father Project, our team of doctors, trainers and nutritionists have developed healthy eating programs and fat burning workouts that have helped thousands of men, just like you, lose weight for good.

Using the principles I outline for you below, you'll be able to get started on a weight loss journey that will teach you how to lose 30 pounds and get in the best shape you've been in for years. Read on, and watch the video below, to get started.

If you are wondering how many carbs are in a low carb diet, you may be looking at carbohydrates in the wrong way. The subject is not quite so simple.

Carbohydrates are an extremely beneficial food source, provided you know and adhere to the science and rules of eating them.

Carbohydrates are in many different types of food. But not all carbohydrates are equal! They can be sugar based, starch or fiber.

When you consume carbohydrates in your diet they are broken down into sugar which then enters the bloodstream and triggers the release of insulin.

Insulin carries the sugar around the body to power your muscles.

The real issue is the type of carbs you eat. Some digest quickly and flood your system. Your body can burn all of them and stores them as fat, which encourages weight gain.

Other carbs release slowly, which delays hunger and provides energy for longer periods.

This is why it is essential to join our Fit Father Program and get great advice on the right foods to eat. You can even try our old school muscle program to build muscle and burn fat.

We’ve all head about the dangers of processed foods, but many of them are difficult to avoid. The convenience of the modern world is far too tempting to ignore. The trick is to find an appropriate alternative to the unhealthiest and most processed foods.

The best processed food alternatives are foods that you’ll be more likely choose. Whole foods are real food, and of course some of them are more healthy than others, but almost any whole food is a better alternative to the processed version.

What are Processed Foods?

Food processing uses whole foods and ingredients to produce a marketable products that can be packaged and sold. These foods typically have added sugar and salt for improved taste and shelf life, but there numerous problems with additives and processing. Often times the processing can damage or even remove the nutrients in the foods.

The benefits of processed foods are great for the world as a whole. There is a tremendous logistical advantage to processing. Modern methods increase shelf life, which increases the availability of some foods. Without processed foods, much of the world would go hungry.

However, if we’re trying to eat healthy, and not just satisfy our hunger pangs, we should avoid the dangers and stick to whole foods instead. There are tons of processed food alternatives to choose from, so don’t let your brain play tricks on you.

Soda, Diet Soda, & all Sugary Drinks

We live on planet dominated by water, and our bodies are saturated with water. To stay alive, we have to drink multiple times a day. It’s easy to get bored with drinking water, but that doesn’t mean we can drink gallons of sugar. Soda and fruit juices are some of the worst things we put into our bodies on a regular basis.

Alternatives: Coffee, tea, and flavored water are totally fine in moderation. It’s important to make a conscious effort to identify exactly what you’re craving. Are you thirsty, or do you just want something to sip on? Are you craving something sweet? Eat some fruit instead of downing a 20 oz bottle of juice. Drink water if you’re just thirsty. Save the non-water drinks for the times when you want something special.

Bread

All bread is heavily processed, and most breads are made from pulverized and refined wheat, which removes most of the nutrients. Wheat also contains gluten, which can cause irritation to those of us with gluten sensitivity. The short-chain carbohydrates in bread are not good for our bodies either.

Alternatives: Sour dough, rye, and Ezekiel breads are available at virtually all grocery stores and can even be baked at home. While these breads won’t eliminate the gluten or carbs, they are much better choices. Oopsie bread is an amazing new and trendy bread substitute that’s simple and inexpensive to make. The primary ingredients are eggs, cream cheese and salt.

Margarine

Margarine is a fake food that is designed to look, feel, and taste like butter. It typically contains high amounts of trans fat, which has absolutely no place in our diet.

Alternative: Grass fed butter is slightly more expensive, but at least it’s actually a food that contains nutrients. Personally I think tastes a thousand times better.

Pastries, Cookies and Cakes.

You don’t have to justify your cravings with me. I totally understand. Sweet treats are one of the best parts of living in the modern world. We all need a little something-something at times, but it doesn’t have to be a cream filled doughnut.

Alternatives: Never forget that fruit is delicious! Peaches, bananas, apples, oranges, and blueberries can be equally as delicious as cake and cookies, and they’re extremely convenient and healthy too. Dark chocolate is another amazing processed food alternative that can be perfect for satisfying that sweet tooth, and it has a fantastic nutrient profile.

Potato Chips and Salty Snacks

The next time you’re searching for a quick and salty snack, consider the negative consequences they have on your health. Salty snacks are often loaded with trans fats, unhealthy carbohydrates, and empty calories. They're obviously a terrible choice for a snack.

Alternatives: Almonds, cashews, macadamia nuts, Brazil nuts, sunflower seeds, baked sweet potato chips, kale chips, and dehydrated fruits/veggies are not only delicious, but they're also loaded with protein and nutrients.

Coffee Creamer

Not everyone can drink black coffee, but that doesn’t mean you need a half of a cup of sugary flavored creamer in your coffee either. Just one individual container of french vanilla Coffee-mate contains 25 calories and 3 grams of carbohydrates.

Alternatives: Just use regular cream or milk. Grass fed butter can also do a great job of thickening your coffee, but don’t forget to count the additives as part of your daily caloric intake.

Fast Food

We don’t always have time or means to prepare a balanced meal. Eating fast food is going to happen at some point, and it’s probably in the near future for most of us. The next time you find yourself looking at the menu in a drive through, take a look at their healthy options.

Alternatives: Virtually all fast food restaurants have some sort of healthy option, even if it’s just a cup of sliced apples. Some of their salads are actually good too. Wendy's apple pecan salad is my personal favorite.

**Pro Tip: Join our Fit Father for Life program for the best travel tips, meal plans, cutting-edge nutrition information, effective workout routines, and much more!

Whole Foods Not Hole Food

If you’re stranded in the desert and on the brink of starvation, it’s ok to scarf down a bucket heavily processed junk food. These foods exist for a reason, but their high calorie content and nutrient deficiencies make them a terrible choice for every day meals. Use the processed food alternatives listed here to improve your diet and become a healthier human.

If you're serious about becoming more healthy, why not give FF30X a try.  Join the thousands of other participants who have succeeded in achieving their weight loss goals. You too can can have impressive results and become the man you've always wanted to be.

*Please know that weight loss results & health changes/improvements vary from individual to individual; you may not achieve similar results. Always consult with your doctor before making health decisions. This is not medical advice – simply very well-researched info on conditioning workouts.

The problem is that there is so much advice regarding the right approach to fitness; it can seem impossible to sort out which path to take. Fortunately that’s what we’re here for! Get your fitness questions answered and take the next step towards the new you!

You’re Not Alone

It’s important to remember that you’re not alone! Many men struggle with knowing what is the right exercise, how much they should exercise, how important diet is and so much more. These men have joined us at the Fit Father Project and are transforming their bodies. You can too!

What you eat plays an important role in weight loss. The fact is that you can’t out exercise a bad diet. But, while eating less calories than your body needs should help you to lose weight, it will not help you to get fit.

Understanding Fitness

Fitness is generally defined as how fast your body returns to its normal rate after exercise. The quicker it does the fitter you are.

This is influenced by your weight but your body fat levels and the amount of exercise you undertake also play a key part.

We’re going to take a look at the most commonly asked relating to fitness and get your fitness questions answered.

From eroding your teeth to leading to diabetes, to contributing to depression and anxiety, sugar is nothing but empty calories that causes major problems.

Now, before you think we're the bearers of some seriously bitter news, know that we have a plan; a non-sugary but still delicious plan (yes, that's possible).

Read on to find out how you can eliminate sugar and its harsh side effects and instead, opt for a diet full of nutrients that will energize your mind and body.

We'll also show you why fasting may be a good idea.

But, as with any change to your eating habits it best to ensure you have appropriate support. Join the Fit Father Program today to gain all the support and information you need to achieve your fitness goals!

You can purchase an item online in less, or you could take 20 seconds to walk to where your gym equipment is stored.

This is all interesting, but what you’re about to learn is how 20 seconds can make a huge difference to your weight loss achievements!

What Is The 20 Second Rule?

Stop for just a moment and look round you. Chances are that you barely have time to stop; we live in an extremely fast paced world!

If you look round you’ll see lots of things that are within 20 seconds of where you are. You’ll probably find that many of these items are useful to you in your daily life. They might include your fitness gear,  the food and drinks in your fridge, or even your cell phone to connect to your digital life.

20 seconds is just long enough to make it an effort to get any of these objects, if you want them.

You probably never have a problem going 20 seconds to get your cell phone. After all it’s your contact with the rest of the world.

But, if it is something less appealing, then 20 seconds quickly becomes an obstacle.

The good thing is, you don't have to let your aging body limit you.

There are four healthy habits that you need to put in place in order to stay healthy in your 40s and beyond.

Read on to learn how to implement them in your own life!

Between the Valentine's Day desserts, chocolates and three-course meals, it can be very difficult to stay on track with your health.

That's why we've comprised a list of healthy Valentine's Day desserts that will help you wow your sweetheart while looking the part of a romantic, fit gentleman.

Read on to see which dessert works best with your meal plan!

Valentine's Day Desserts: The Perfect Sugar Cookie

Sugar cookies are a staple for Valentine's Day desserts.

Many of us can remember our moms baking them for us or passing them to an elementary school crush.

Topped with sugar-free sprinkles, you can get as creative you want with this sweet treat.

Our favorite sugar cookie is only 41 calories per cookie, with only two tablespoons of butter.

Valentine's Day Desserts: Delicious Chocolate Caramel Bark

This chocolate caramel bark has a surprising ingredient: quinoa!

For all chocolate lovers out there, this is a unique way to celebrate Valentine's Day.

This chocolate caramel bark only takes 20 minutes to prepare, with no baking needed.

The first layer of the bark is melted caramel (mmm) with a top layer of melted chocolate (double mmm).

Mixing in the quinoa to the chocolate layer and sprinkling sea salt on top ads a surprising nutty and then savory element to this Valentine's Day dessert.

At 121 calories, you can enjoy a decadent dessert without the guilt.

Valentine's Day Desserts: Brownies with a Secret Ingredient

Here we go with another secret, healthy ingredient.

These brownies have kale in them!

Before you turn your nose up to the kale trend, you should know that these brownies are rich and don't actually taste like they have greens in them.

The only kale giveaway is the small green flecks in the treat.

Between the kale, stevia substitute for sugar, coconut flour substitute for flour, these kale brownies come in at a cool 109 calories.

You can do a little happy dance knowing that the 109 calories includes the delicious chocolate frosting!

Valentine's Day Desserts: Sweet Strawberry Shortcake

This isn't your mother's strawberry shortcake recipe.

This fro-yo strawberry shortcake recipe is super simple to make and super delicious to eat!

With a crushed graham cracker base and frozen yogurt blended with frozen strawberries on the top, this frozen treat is a pretty-in-pink way to celebrate Valentine's Day.

Choose no-fat and dairy-free yogurt to blend with the strawberries and find sugar free graham crackers so you can eliminate unnecessary carbs and sugars.

These frozen delights come in at 137 calories.

Time to Celebrate

No matter which of the Valentine's Day desserts you choose, you're sure to have a fantastic Valentine's Day if it's spent with the right person.

If you're interested in learning about healthy recipes that you can eat for breakfast lunch and dinner, check out our free 1-day meal plan.

By using a principle called Perfect Plates, our 1-day meal plan helps you to plan out meals that are as nutritional as they are healthy.

We believe that a diet won't last if its repetitive or bland, which is why we have built the plan around well-rounded, manly recipes.

Mind your health with every bite!

Dr. Anthony Balduzzi
Founder, The Fit Father Project
Brotherhood Nickname: “Mr. Results”
Bragging Rights: Has helped over 35,000 fathers lose fat, build muscle, & get healthy for their families

P.S. If you haven't seen my FREE 1-Day Meal Plan for Men over 40, I highly recommend you click here to get a free copy sent directly to your email. Remember: nutrition is a core foundation of weight loss for men over 40.

A small note about research cited in this article:
*Always remember: weight loss results & health changes/improvements vary from individual to individual. Just because these studies cite certain data does not mean you will experience these results. Always consult with your doctor before making decisions about your health. This is not medical advice – simply very well-researched info on Valentine's day desserts.

The holidays carry a special place in most everyone's hearts.

From family traditions to gifts and food, everyone has something to celebrate.

But when you're on a diet, it can be harder for you to participate fully in the holiday season.

It seems that everywhere you turn, something is tempting you away from your low-calorie pursuits.

That's why we've put together a list of healthy holiday foods that will help you cut cravings and eat the food you want!

Healthy Holiday Foods: Sour Cream Swap

So many holiday sides– like mashed potatoes– require sour cream as an ingredient.

Rather than letting your potatoes taste flat, swap sour cream for Greek yogurt!

Greek yogurt is a healthier alternative that has less lactose and more protein than heavy sour cream.

Greek yogurt also contains healthy bacteria called probiotics that can keep your gut healthy, along with a healthy amount of calcium.

This simple switch will not only provide you more nutrients but also give you the same tangy taste that sour cream is used for.

Healthy Holiday Foods: Ditch the Mashed Potatoes

Mashed potatoes are a side dish that no one wants to do away with.

Whether you have them with cheese, gravy, or garlic, they are essential to so many holiday meals.

But as much as we love potatoes, we can't ignore the fact that there are few nutrients in this basic starch.

If you're looking for a lower-calorie alternative, look no further than cauliflower mash!

Made with your favorite spices, this side dish can taste very similar to its higher calorie counterpart.

Try this recipe for cauliflower mash— it nets out at 61 calories per serving.

Healthy Holiday Foods: Green Bean Casserole

The green bean casserole is a crunchy, creamy side dish that can be hard to pass up.

The cream of mushroom soup and fried onions keep us heaping on seconds.

But the problem is that just one serving is 142 calories.

Luckily, there is another green veggie that can pack flavor and variety at your dinner table.

Roasted Brussels sprouts are a new option to bring a simple but bold flavor.

Try this recipe— each serving is only 41 calories. That's worthy of a second helping!

Healthy Holiday Foods: Dessert Solutions

There's no way we could leave out desserts on this list.

While feasts are a big part of the holidays, desserts might be an even bigger tradition.

Take pumpkin pie, for instance.

This seasonal flavor is a huge favorite– but it's also a huge indulgence!

From the filling to the whipped cream, one slice of pumpkin pie can set you back considerably if you're trying to stay trim.

Say hello to pumpkin pie protein cookies.

With a recipe that can get you down to 78 calories per serving, you better be running to the store for some pumpkin puree.

Healthy Holidays, Healthy Year

For those of you on a diet, the holidays really are a challenging time to conquer.

But the good news is, if you are able to forgo unhealthy foods and sub in healthier ones, you will be putting yourself on track for a healthy new year.

It's the challenging times that really tell us who we are.

It might not seem “that important” to refuse a second serving or to walk away from holiday cookies.

But as we say here at the Fit Father Project: you can't out-exercise a bad diet.

Diet is really the number 1 hurdle that men face to staying fit.

And because we know that the holidays are really about our families, children and our legacies, keep in mind that a healthy you means a healthy life for them.

Your friend in health,

Dr. Anthony Balduzzi
Founder, The Fit Father Project
Brotherhood Nickname: “Mr. Results”
Bragging Rights: Has helped over 35,000 fathers lose fat, build muscle, & get healthy for their families

P.S. If you haven't seen my FREE 1-Day Meal Plan for Men over 40, I highly recommend you click here to get a free copy sent directly to your email. Remember: nutrition is a core foundation of weight loss for men over 40.

A small note about research cited in this article:
*Always remember: weight loss results & health changes/improvements vary from individual to individual. Just because these studies cite certain data does not mean you will experience these results. Always consult with your doctor before making decisions about your health. This is not medical advice – simply very well-researched info into healthy holiday foods.