Category Archives: Nutrition

Why It’s Difficult to Stick to a Diet

There numerous reasons it’s difficult to stick to a diet long term, which is why you should stop trying to stick to a diet. Lots of weight loss plans are fads, meaning these diets nix essential nutrients and are designed for rapid short-term weight loss, not a well-balanced way of eating you can follow indefinitely.

Fad diets often encourage you to drastically cut calories or carbs — leaving you feeling hungry, too tired to exercise, mentally fatigued, nauseous, or with frequent headaches. When you’re not feeling energized, it’s difficult to burn the number of calories needed to reach your goal weight and maintain lean muscle mass.

Other weight loss diets are simply too difficult for people with busy schedules to follow. These diets have you counting calories, tracking grams of carbs, protein and fat, measuring food, or trying to figure out complicated meal plans. While diets like this may work well when followed properly, many dieters end up giving up due to the difficulty level and time commitment required.

How to Stick to a Diet — Additional Tips and Tricks

Healthy eating doesn’t have to be a daunting task, as it’s possible to stick to a diet without unpleasant side effects or high frustration levels. Try following these few simple tips and tricks:

Choose a Long-Term Eating Plan

Choose a healthy eating plan you can stick with long term that doesn’t drastically cut certain nutrients or calories. Steer clear of diets containing less than 1,000 calories a day (unless you’re supervised by a medical professional). Make sure your healthy eating plan contains a good mix of fruits, veggies, healthy proteins, nutritious fats, and fiber-rich grains.

Prioritize Sleep

One simple weight loss strategy you may not have thought much about, is getting the right amount of sleep each night. Insufficient sleep causes the body to retain more fat and lose muscle mass, compared with getting adequate sleep (7 to 9 hours per night). One study published in 2012 in CMAJ found that people who slept 8.5 hours per night lost more body fat and maintained more lean muscle than study subjects who slept just 5.5 hours each night.

Researchers who conducted the CMAJ study say getting too little sleep increases certain hormones that cause hunger and fat retention. So prioritizing sleep, despite hectic and busy work schedules, appears to be more important than you think when it comes to weight loss, healthy weight management, and maintaining (or gaining) lean muscle mass.

Work Out Most Days

Exercising daily makes it easier to expend the number of calories needed to maintain a healthy weight, and keep your body fat low. Aim to complete at least 30 minutes daily of cardiovascular exercise (walking uphill, jogging, biking, swimming, stair climbing, rowing or using en elliptical machine) to keep your heart healthy and shed excess body fat. Pair cardiovascular exercise with weight training routines customized for your individualized goals — or complete functional fitness training workouts that combine cardiovascular exercise with resistance training for optimal fat burning.

Steer Clear of Chronic Stress

As much you try to avoid stressful situations, stress simply can’t be avoided in some cases. However, chronic (long-term) stress can take a toll on your waistline. Harvard Medical School says long-term stress boosts cortisol levels, which increases appetite and your risk for overeating. Often times emotional distress leads to an increased intake of high-calorie items — such as sugar, fat or both. Try to eliminate chronic stressors in your life, and take time for yourself to avoid unwanted weight gain. Go for a walk, take a nap, get a massage, do yoga, or complete other stress-relieving workouts when anxiety is getting the best of you.

Nix Alcohol

When stress levels soar, drinking alcohol isn’t the way to cope if maintaining a healthy weight is your goal. Many alcoholic drinks are packed with sugar and empty calories that go straight to your waistline. Drinking is a risk factor for obesity, as alcohol contains 7 calories per gram. In comparison, carbohydrates and protein each provide just 4 calories per gram, and fat contains 9 calories per gram.

If boosting your risk for weight gain isn’t enough of a reason to nix alcohol, new research shows alcohol increases your risk for cancer. One 2017 study says there’s strong evidence linking alcohol with larynx, oropharynx, esophagus, colon, liver, breast and rectum cancers. So while drinking in moderation is certainly better than heavy drinking when it comes to maintaining a healthy weight and reducing cancer risks, the Dietary Guidelines for Americans 2020 say if you don’t drink alcohol, avoid starting for any reason.

Rewards don’t have to involve food

While it might be tempting to reward yourself with junk food or alcoholic drinks after a tough workout, long day at the office, or stressful situation — don’t fall into that trap. Rewarding with food can be comforting, but is a tough habit to break and takes a toll on your waistline. Choose rewards not related to food (or alcohol) instead — such as a massage, an outdoor hike, new clothes, or a trip to the beach.

Diet Food Alternatives

You will likely not to stick to a diet if you’re following quick-fix techniques that aren’t designed for long term success, focus on a few simple healthy eating strategies. Choose a variety of healthy diet food alternatives, especially whole foods packed with nutrients. Again, don’t just try to stick to a diet. Change your perspective.

Prioritize Water

Even if you’re not trying to shed pounds, drinking plenty of water on a daily basis (in place of sugary drinks) is crucial. One 2015 review published in the European Journal of Nutrition found that 16 to 28 percent of adults are chronically dehydrated, and that low water intakes may be linked with higher chronic disease risks and lower cognitive performance.

When it comes to weight loss, drinking water before meals appears to be an effective strategy. A 2015 study published in Obesity found that drinking 2 cups of water before meals helped study participants lose more weight than study subjects who didn’t preload with water before meal time.

If you find that drinking plain water is difficult, try adding ice to it or flavoring water with chunks of fruit (such as lemon, strawberry, melon or lime slices). Other very low-calorie drinks (containing 5 calories or less per servings) that can be used as water alternatives include black coffee and unsweetened tea.

Focus on Protein

Getting plenty of protein in your diet daily helps you burn extra calories, feel full for long time periods, maintain or build lean muscle mass (even when you’re losing weight), and lower your risk for chronic diseases, says a 2015 review published in The American Journal of Clinical Nutrition. Authors of this review say eating at least 25 to 30 grams of protein per meal is what it takes to reap protein’s health benefits.

By focusing on protein you already have an advantage when it comes to shedding pounds, shredding body fat, and maintaining lean muscle mass. Protein-rich foods that are healthy options include grilled chicken, turkey, fish, lean pork, seafood, eggs, low-fat dairy foods, protein powders, legumes (dried beans and peas), nuts and seeds.

Boost Fruits and Veggies

Rich in fiber, vitamins and minerals, fruits and veggies generally aren’t high-calorie foods — but they’ll fill you up and maximize your energy levels nonetheless. The U.S. Department of Agriculture recommends filling half your plate with fruits and veggies at meal time (slightly more veggies than fruit). Choose a variety of fruits and non-starchy vegetables — such as broccoli, cauliflower, zucchini, tomatoes, leafy greens, cucumbers, mushrooms, asparagus, green beans, bell peppers and onions– during meals to maintain a healthy weight, and look and feel your best.

Be Selective with Starches

Starches (carbohydrates) have a bad reputation among many fad dieters. But the truth is carbs are your body’s main source of energy, and can be included in healthy meal plans when you choose the right starches. Pick slow-burning carbs — such as brown rice, quinoa, Ezekiel Bread, whole-grain pasta, or sweet potatoes with the skin. Slow-burning carbohydrates are rich in fiber, take longer to digest, keep you full longer, and often provide more protein than refined carbohydrates (such as white bread and white rice). Steer clear of carbs from sugary drinks and baked goods when you need to shred fat for summer.

Add in Healthy Fats

Choosing healthy fats means adding in nuts, seeds, nut butters, oils (including fish oil for better brain health), avocados and olives to go with the rest of your heart-healthy meal. Doing so helps boost satiety at meal time, making it easier to say no to temping sweets and other added sugars. Healthy fats also lower your risk for chronic diseases, such as high cholesterol and heart disease. Aim to choose a healthy fat at each meal.

Forming Healthy Eating Habits

Healthy eating for life doesn’t happen overnight. But following a few simple tips and tricks will get you headed in the right direction and stick to a diet long term.

Get More Sleep

Sleep cannot be stressed enough. Getting enough sleep means you’ll have the energy to power through tough workouts, and you’ll keep appetite hormone levels in check to ovoid overeating. Go to bed at the same time each night, and aim for at least 7 hours of sleep. Rest in a quiet, dark room and set your bedroom temperature between 60 and 67 degrees Fahrenheit for optimal sleep, suggests the National Sleep Foundation.

Write Down What You Eat

You don’t have to count calories to keep an effective food dairy and achieve your ideal body weight. However, writing down what you eat is an excellent way to keep calorie intakes in check, especially when following specific healthy eating plans.

One 2011 review published in the Journal of the American Dietetic Association found that self-monitoring (writing down what you eat and weighing yourself) is associated with weight loss. Penn State Extension says people who record what they eat lose twice as much weight as those who don’t. When you’re tracking food intake (in a paper food diary or electronically), you’re more likely to make nutritious food choices.

Find an Accountability Coach or Partner

Finding someone to help you stay accountable boosts your chance of sticking with healthy lifestyle choices long term. Use a health coach, or talk with a spouse for friend who keeps you accountable for staying on track with your diet. Long distance health coaching sessions are an effective way to improve blood pressure and get rid of excess body weight, says one 2017 study.

Eat at Home

While eating out once and awhile is generally okay, it’s tough to know exactly what’s in restaurant foods — where hidden ingredients and calories may lurk. That’s why cooking at home, where you know exactly what you’re getting, is often an effective way to maintain a healthy weight. Choose non-processed healthy protein foods (such as salmon or grilled chicken breast), plenty of veggies, and whole grains cooked in oil. Season your foods with herbs whenever possible. Round out your meal with water, black coffee or unsweetened tea!

Find a Plan

Following a healthy eating plan that’s spelled out clearly for you is an excellent way to achieve or maintain a healthy weight. Choose a plan that takes the guess work out of dieting, tells you exactly what to eat, and provides you with daily workouts. FF30X is a plan specifically designed for men over 40 — and includes meal plans, shopping lists, workouts, and accountability coaches to keep you on track.

Getting Started

The best way to stick to a diet and get started with long-term healthy eating habits, is to choose a plan specifically designed for your individualized needs. Sign up for a free 1-day meal plan to get the ball rolling, without investing time or money. You’ll be amazed at the simplicity of this plan, and the results you’ll experience. Getting started means beginning the process of a healthier version of you, and achieving the body and energy levels you’ve dreamed of!

Erin Coleman
Writer, The Fit Father Project
A 15-year freelance writing veteran, Erin is registered dietitian and health educator who is passionate about health, fitness and disease prevention. Her published work appears on hundreds of health and fitness websites, and she’s working on publishing her first book! Erin is a wife and mom of two beautiful children.

*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 getting healthy.

Let me show you!

I’ll show you how to get started and show you the best strategy for losing the weight and more importantly, keeping it off.

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 fibre.

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 round 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.

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.

What is a Superfood?

The term superfood can be both problematic and useful, depending on the context it’s used. A great deal of scientific literature claims the word “superfood” is nothing more than a misleading marketing term. But that hasn’t stopped the media from pushing the trendy topic.

What gives? Usually the media falls lockstep with scientists, gleefully telling us how wrong we were about the latest fad diet. With superfoods however, it seems the media (especially health related media) are totally content with furthering the trend and ignoring the scientists that oppose it.

The issue largely surrounds the subjective nature of the term. Superfood is a colloquial word that is ambiguously defined.

Typically, the foods that are given the label superfood are nothing more than healthy foods loaded with nutrients. Science and governments are concerned the term will be misused in marketing practices, but the media realizes the foods they’re pushing are genuinely healthy foods.

It is somewhat easy to side with the media’s infatuation of the subject. Superfoods are branded as such because of their incredible health benefits. These benefits include everything from mood enhancement, to lowering cholesterol, or even reducing the risk of heart disease and cancer.

If the goal is to get more people to eat healthier, superfoods can definitely be useful. As with most nutritional subjects, we have to do some research to know for ourselves. That bag of deep fried sweet potatoes does not qualify as a superfood just because the package contains the giant letters “SUPERFOOD!”

What are the Best Superfoods for Men?

Our body needs certain vitamins and nutrients to function correctly. The modern diet has largely ignored these nutrients in exchange for a longer shelf life and improved cost efficiency. Because of this deficiency, it is vitally important that we take our own personal diet into consideration.

The best superfoods for men are not much different than than the best superfoods for women. But there are a few things to consider:

• How much fuel do you need? (Most men need at least 2500 calories)
• How diverse and well rounded is your diet?
• How much protein do you need?

If you live on an almond farm for instance, it may not be beneficial to view almonds as as a superfood. Eating large amounts of almonds day in and day out would increase your waist line in a hurry. But if you’re looking for a great snack to eat on your way to work, a handful of almonds is definitely a super choice.

Best Superfoods for Men
#10 Almonds
546 Calories per cup
393 Calories from fat
20.6 Grams of carbohydrates
11.6 Grams of fiber
20.2 Grams of protein

Almonds make the list because of their snack-ability. Almonds are a well rounded food that can be used as quick supplement, or a complete meal replacement (for road trips and such.) They are dense in calories, fat, carbs, protein, and nutrients. The next time you find yourself searching for a quick salty snack, put down the Combos and grab a small bag of almonds.

Best Superfoods for Men
#9 Kale
33 Calories per cup
3.9 Calories from fat
.5 Grams of fat
6.7 Grams of carbohydrates
1.3 Grams of fiber
2.2 Grams of protein

Kale is not for everyone, but any leafy green works. Kale just happens to have some of the better numbers when it comes to nutritional information. A heaping handful of steamed kale with lemon juice makes a great pallet cleanser for a steak.

Best Superfoods for Men
#8 Venison
(93 Gram patty cooked, ground deer meat)
174 Calories
69 Calories from fat
7.6 Grams of fat
24.6 Grams of protein 

As with kale and leafy greens, almost any lean red meat is comparable to venison, but wild game is especially a superfood. Red meats contain a large amount of high value protein, in addition to vitamin B12, niacin, vitamin B6, iron, zinc, and phosphorus. The lean nature of venison makes it a great source for these nutrients.

Best Superfoods for Men
#7 Turkey
(1 cup roasted meat)
210 Calories
33.2 Calories from fat
3.7 Grams of fat
41.4 Grams of protein

Turkey is a great source of Protein, Selenium, Niacin, Vitamin B6, Phosphorus and Zinc. All poultry can be implemented into a healthy diet, so long as it’s not battered and deep fried. Turkey is more lean than than chicken, which makes it the better choice. It also has a better fat profile, lower cholesterol, and more protein than most red meats. Other great poultry meats include ostrich, emu, and duck.

Best Superfoods for Men
#6 Salmon
(1/2 filet, 198g, of raw, wild caught Atlantic salmon)
281 Calories
113 Calories from fat
12.6 Grams of fat
39.3 Grams of protein

Virtually all fish and seafood have an impressive number of nutrients, but salmon takes the cake. Salmon is rich in Omega-3 Fatty Acids, it’s a great source of protein, it’s high in B Vitamins, and loaded with potassium and selenium. Farmed salmon is considered just as healthy as wild caught, but not every farm adheres to the same standards. It’s important to keep the source in mind when choosing any meat, but water dwelling animals tend to have more problems and may require a deeper amount of research. The best way to avoid any questions – just go fishing. 😉

Best Superfoods for Men
#5 Blueberries
84 Calories per cup
4.1 Calories from fat
.5 Grams of fat
21.4 Grams of carbohydrates
1.1 Grams of protein

Blueberries are one of the most nutritional fruits available. This low calorie superfood is not only delicious, but loaded with antioxidants and nutrients. Antioxidants prohibit and prevent the oxidation of molecules, which limits the amount of free radicals in the body. Free radicals cause all sorts of damage in our body. Blueberries have even more antioxidants than cranberries, raspberries, strawberries, or blackberries, which make it a great choice for desert or a snack.

Best Superfoods for Men
#4 Sweet Potatoes
(One medium 114g, baked in skin with salt)
105 Calories
1.5 Calories from fat
.2 Grams of fat
24.4 Grams of carbohydrates
2.3 Grams of protein 

Sweet potatoes are an excellent source of beta-carotene, vitamin C, manganese, copper, vitamin B6. They’re also a good source of potassium, dietary fiber, niacin, vitamin B1, vitamin B2 and phosphorus. Sweet potatoes are a nutritious, filling, and delicious staple food that has its place in everyone’s diet.

Best Superfoods for Men
#3 Dark Chocolate
(101 grams of 70-85% cacao)
605 Calories
388 Calories from fat
43.1 Grams of fat
46.3 Grams of carbohydrates
7.9 Grams of protein

Dark chocolate is an amazing and delicious treat that’s full of antioxidants, flavanols, vitamins, and nutrients. According to one study, there may be link between the consumption of dark chocolate and a lower BMI. Studies have also found that dark chocolate may improve eye health and cognitive abilities. As if we needed an excuse to eat dark chocolate.

Best Superfoods for Men
#2 Avocados
(1 cup, 150g)
240 Calories
184 Calories from fat
22 Grams of fat
12.8 Grams of Carbohydrates
3 Grams of protein

Avocados are an incredibly nutritious food. They are loaded with healthy monounsaturated fat (oleic acid), which is an ideal fuel source for the human body. They also have tons of vitamins and nutrients. They have a moderate amount of protein, more potassium than bananas, and 1/3 of the recommended amount of daily fiber intake. If you’re not eating avocados, you’re seriously missing out.

Best Superfoods for Men
#1 Eggs
(1 large hard boiled)
211 Calories
130 Calories from fat
14.4 Grams of fat
1.5 Grams of carbohydrates
17.1 Grams of protein

The chicken egg has been a part of our diet since the dawn of civilization, and there is a fantastic reason for it. Eggs are like manna from heaven. They contain a diverse range of vitamins and nutrients. They’re one of the best possible sources of low calorie, high quality proteins available. Eggs raise our body’s good cholesterol levels, and contain important rare micronutrients like choline. Eggs really are one of the best superfoods a man can eat.

Summarizing Superfoods

We can largely ignore the warnings from experts that claim the term superfoods as malicious marketing. It’s obvious that some foods are just healthier than others. With that said, it’s important to remember that every category of food has it’s own superfood. Just because dark chocolate and almonds are on this list, does not mean you should replace baby carrots with chocolate covered almonds.

The foods listed here were chosen based on a number of factors, but mostly from a random, western diet viewpoint. It’s still important to be skeptical of any processed food claiming to be a superfood, but superfoods definitely do exist. Exactly pinpointing the criteria may be difficult, but the foods listed here are some of the best foods available on the planet.

If you have already tried our one day meal plan, maybe it’s time you consider joining up for FF30X. You’ll not only gain access to our knowledge vault, but you’ll also get the proper planning, coaching, and accountability necessary to achieve your fitness goals. Join thousands of others who took the challenge and transformed their bodies. It really is a life changing experience.

But for anyone on a diet, Easter can be filled with chocolate and sugary booby traps.

After all, what’s an egg hunt without jelly beans? Or an Easter brunch without sugar-filled mimosas?

Read on to find healthy Easter recipes that will surprise your tail off!

Share them with your family and friends, and try them all to see which  one is your favorite.

Healthy Easter Recipes: Brunch

There’s no way to avoid waking up early, when the kids are dying to find hidden Easter eggs on a beautiful spring day.

So don’t start grumbling with your early call time — start the celebrating off early with a healthy Easter brunch!

The first thing you’ll need are these photogenic, beautiful, and zany carrot juice mimosas!

Made of one part sparking wine and one part carrot juice, they couldn’t be easier to make.

Carrot juice is naturally sweet and contains a high amount of antioxidants. With perky carrot stems sticking out of the top, this will surely get you in the mood for the day.

Once all the kiddos have found the hidden eggs. and you’ve got a nice buzz from the carrot mimosas, pop inside to graze on a light Easter brunch of egg, asparagus and prosciutto.

By steering clear of the sugary brunch staples like French toast or loaded pancakes, you’re giving your body a base of good cholesterol and protein to keep you going throughout the day.

While the salad looks beautiful, it’s really not difficult to make.

The prep time is just 30 minutes, which includes boiling the eggs and asparagus, and decorating the plate.

Healthy Easter Recipes: Treats

Of course, there are the obligatory Easter treats that everyone looks forward to from year to year.

It’s important to celebrate Easter with sweet traditions, but even more important to put your own healthy spin on it!

Take this beautiful blueberry and pomegranate bark, for example.

These frozen bars are perfect for entertaining because they look so presentable but are deceptively easy to make!

Not to mention, the Greek yogurt base is filled with protein, the blueberries are filled with antioxidants, and the pomegranates are packed with immune boosters.

This next treat would definitely be the favorite of our beloved Easter bunny.

Strawberries dipped in Greek yogurt that look like carrots — what could be more delicious?

Kids will love these cute treats, while their parents will love the fact that this two-ingredient treat is actually good for them.

Healthy Easter Recipes: Dinner

After you and the kids have been munching throughout the day, it’s important to use healthy Easter recipes for a balanced dinner.

This salmon recipe with cucumber-radish relish is a light but delicious main course.

Salmon offers a host of health benefits: from omega-3 fatty acids, to protein, to B vitamins.

The cucumber-radish relish gives this dish a little extra pizazz for entertaining guests.

With a side dish like parsley and thyme roasted carrots, your Easter dinner is sure to please.

Substituting olive oil in the carrot recipe instead of butter makes sure that you’re not using any unneeded fats in your cooking.

Healthy Eating for Holidays and Beyond

Healthy eating is definitely the most difficult around the holidays.

Many of the holiday traditions people have revolve around food, and it can be difficult to change them.

If you are in a family that really loves their foodie traditions around the holidays, it might be a good idea to start slow with healthy changes.

Even replacing one bad snack with a healthy one is a step in the right direction!

Learn more about healthy eating on the daily by checking out our free 1-day meal plan.

Remember, every day is a new day and you can start a healthy lifestyle whenever you want to!

Your friend in health,

Dr. Anthony Balduzzi
Founder, The Fit Father Project
Brotherhood Nickname: “Mr. Results”
Bragging Rights: Has helped over 10,000 fathers lose over 75,000lbs and rebuild lean muscle

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.

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.

The participants who kept a journal for the entire period lost twice as much weight as those who quit after a single day!

If you have already committed to a healthy meal plan and exercise routine, now is the best time to unleash your secret weapon, the food journal.

Combined with our FF30X plan you’ll be unstoppable!

It’s time to discover how your food journal can transform your weight loss goals!

Writing Your Food Journal

To get the most out of your food journal:

• • Record what you have eaten while you are eating or as soon as you finish.

• • Use apps and/or handwritten food journals.

• • Look at your portion size; it’s important to record it.

• • Cooking at home will make it easier to know what you are eating.

Here’s what you need to record in your food journal:

• • The item you ate – this will help you to choose the right foods in the future.

• • The portion size – an easy way to lose weight is to reduce your portion size. But you need to know what you are normally consuming to do this!

• • The feeling you got when eating it – emotions play a huge part in our food. When you are celebrating it’s easy to overindulge, but this can also be the case when you’re sad.

• • The calories in the item – this is essential, you need to be aiming for approximately 300 calories less than your maintenance amount.

• • Amount of fat – some fat is essential for your body,  but too much is detrimental. This will give you an accurate account of how much fat you are consuming.

• • The time  – jotting the time down will help you to recognize the patterns that lead to over consumption.

Here’s a Food Journal Template to help get you started:

Day One

You can add in carbohydrates for a little balance; ideally half of your diet should be vegetables, a quarter protein, and another quarter carbohydrates, with a some fat added.

Food Journal Apps Can Help

Of course, recording this all manually can be cumbersome. You need to carry the journal with you and you’ll need to work out the nutrient details of each item.

While this is fairly easy if you’ve made the meal at home, it can be much harder if you’re eating out or on the go. The following apps can help you to keep track of everything, saving you the hassle and even calculating all the figures for you. It’s easy!

My Macros
This app is designed to show fat, protein and carbs which will help you to keep your food intake balanced.

Perhaps more importantly, it can also scan a barcode to give you the nutritional breakdown; very useful when eating on the go!

Yazio
This is a great app for losing weight or building muscle. It also has a barcode scanner to help you identify the nutritional information of all foods.

It will give you the calorie count of all your meals and snacks, suggest meals and help you set a target. It can also keep you updated as to where you are regarding the target.

My Fitness Pal
This app will allow you to record your meals and feedback information regarding your nutritional intake.

However, it will also connect with your fit devices to monitor your workout routines and factor this into how well you are moving towards your goal.

GoMeals
This is a great app for monitoring carbs, proteins and fats even when eating in a restaurant. It will also record your activity levels and help you calculate how close you are to your goals.

The Benefits Of Your Food Journal

It doesn’t matter if you’re just starting your weight loss journey, struggling through a plateau, or have even reached your goal and are looking to maintain a healthy weight; a food journal can become your best friend.

In fact, there are several reasons why keeping a food journal should be considered an essential part of your weight loss and muscle building journey.

• • Problem Areas – A food journal will shine light on the most difficult area of weight management.This might be a specific time of day or a specific treat.

• • Deterrent – It can be tempting to just have one cookie. After all, no one will ever know, will they?Keeping a record of everything you eat, even that cookie, will help to make you aware of the weakness.This can be a great way of stopping you consuming unhealthy and unnecessary snacks!

• • Think About Food – Having to record everything you eat will make you think more about what you are eating.This can help you to make the right choice and even encourage you to prepare the meals yourself; at least you’ll know what’s in them.

• • Achieve Your Goals – Setting daily and weekly goals will make your weight loss goal possible.Food journals help you to focus on and achieve these daily goals, making the rest much easier.

• • Food Feelings – You probably know what your go-to food is if you’re feeling bad.But do you know which ones upset your stomach; make you feel constipated or even give you gas?Food journals can help identify and then avoid these foods. This will improve your daily energy levels and help you to feel more positive all the time.
• • Support – Just as our FF30X program can give you the support of other men trying to lose weight, your food journal can also assist you.One look at it can support your decision regarding which food you should be eating.

Summing It Up

Once you start a food journal you’ll realize it is the ultimate tool in achieving your weight loss or even muscle building goals.

A food journal will allow you to set and achieve goals one step at a time, simply by monitoring the food you consume. You’ll be surprised by how much your food habits change in a short amount of time.

This is another area that the Fit Father Project can help you with. The FF30X program offers more than just support. You’ll also be able to access our full meal plan; helping you to eat well and enjoy your food at the same time.

Your new friend & health coach,

Stuart Carter
Head Training Staff, The Fit Father Project
Brotherhood Nickname: “The Fit Brit”
Bragging Rights: 16 Years in the fitness industry, Author of ‘The Easy Fitness Guide’, Father of 4 boys and Husband to a Venezuelan beauty.

*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 trick is to apply a little strategy.

A cheat meal is not the same as a cheat day and it’s not a pass to eat whatever you like.

Fortunately, I can help you discover the right strategy to enjoy your cheat meal.

You don’t need to feel guilty and it can even benefit your weight loss plan!

Why It’s Important to Cheat

As a child you’re taught that cheating is bad. You may even have heard that ‘cheats never prosper’. You might think that no one will know if you cheat, but you’ll know and it’s you that it really affects.

But, and this is a good but! If you have a cheat meal every week it can actually boost your metabolism, help you stick to your diet and even prevent loss of motivation.

The trick is to have a strategy for your cheat meal. With a little support, you’ll soon discover this is not just possible but actually pleasant.

The Cheat Meal Strategies That Work

Employ one or all of these strategies and you’ll be looking forward to your cheat meal without thinking that you are ruining all your effort and hard work so far.

Strategy 1 – Have A Plan

Start with a diet plan. I recommend the Fit Father’s 1-day meal plan for inspiration.

Then plan your meals for the week and prepare them.

Most importantly, add a cheat meal in when you plan. This will incentivize you to eat properly for the rest of the week, knowing you have a free meal to look forward to.

It is a good idea to choose a weekend evening for your cheat meal, when you are most likely to be out with friends or your loved one.

Reduce your calorie intake during the day. You may even want to try fasting, but this isn’t essential.

Strategy 2 – Earn It!

In order to lose weight, you’ll be eating fewer calories than you need.

However, over time this can cause your leptin levels to drop.

Leptin is a hormone; the more you have of it the hungrier you will feel. A calorie deficit will reduce the level of this hormone; helping you to lose weight.

But, if your levels remain low your body will think it is being starved and your metabolism will start to slow.

This builds your fat stores while reducing the energy available to you.

A cheat meal can cause levels of leptin to leap, helping to keep your metabolism rate high and burning efficiently.

This only applies if you’ve stuck to the meal plan. If not the cheat meal will not help you lose weight.

Strategy 3 – Everything in moderation

The saying says ‘Everything in moderation’. This is very apt when attempting to lose weight.

A cheat meal once a week is fine, a cheat day is not.

To make sure you stick to this, take your plan one step further. Book the cheat meal in your diary; it’s a date!

It’s also a good way of thanking the wife and kids for putting up with your eating habits during the week!

Strategy 4 – Empty Glycogen Stores

Glycogen is sugar ready to be used as energy. Of course you’ll have a finite amount of this as it comes from the food you eat.

If you are low on glycogen this will be replenished by your body before it can store fat.

Reduce or empty your glycogen stores before a cheat meal by completing a strength workout. You could try using our 24-min workout for this.

Strategy 5 – Pick Before You Arrive When Eating Out

Going to a restaurant is fun. Especially if you take your children with you! Their excitement is generally infectious and will certainly keep you on your toes.

Unfortunately the atmosphere and range of choice available can make it easy to order more than you should.

Remember moderation is key.

To avoid this, simply look at the menu online and choose your meal before you go.

You’ll have more time to focus on your children and partner while sticking to an appropriate cheat meal. It’s a win, win!

Strategy 6 – Avoid overeating – meal only

Remember, you’re having a cheat meal, not a feast or an excuse to eat all evening.

Choose a meal which rewards you for sticking to your healthy eating plan throughout the week. There are no restrictions!

This will allow you to choose an enjoyable treat but still benefit your body by providing it with energy for your workouts during the week.

A cheeseburger or pasta dish is a good choice; if you like these dishes.

Strategy 7 – Water With Your Meal

Drinking water is an excellent way of keeping the full sensation and reducing the amount of food you eat; even on a cheat meal.

Water will also help to prevent your metabolism from becoming sluggish and keep your digestive system working smoothly and efficiently.

Have a pitcher on the table to ensure you can drink several glasses before and with your meal.

It can also help to drink a couple more glasses before you go to bed. This will help to eliminate excess salt which is generally found in restaurant meals.

Obviously you shouldn’t do this if you’re going to have trouble sleeping through the night.

Adding lemon or lime wedges can also help, citrus fruits are great antioxidants.

Strategy 8 -Eat Slowly

You are probably aware that it can take your brain twenty minutes to acknowledge that your stomach is full. Consuming water helps to make you full quicker.

Eating slowly can also be beneficial. This doesn’t mean eating in slow motion!

Enjoy each mouthful, pause between them and chat to your fellow diners. The experience will be much better.

You should also consider completing your weekly weigh in before your cheat meal day.

Summary

Committing to a healthy eating plan can be hard. We understand that you have a huge range of demands on your time. This is why many people eat convenience foods even when you know they are not the healthiest.

Fortunately, with the help of our free 1-day meal plan and the extensive support you can receive from the Fit Father Project you can choose and prepare the right meals throughout the week.

The weekly cheat meal will help you to stay on track and achieve your weight loss goals.

Your new friend & health coach,

Stuart Carter
Head Training Staff, The Fit Father Project
Brotherhood Nickname: “The Fit Brit”
Bragging Rights: 16 Years in the fitness industry, Author of ‘The Easy Fitness Guide’, Father of 4 boys and Husband to a Venezuelan beauty.

*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 having a cheat meal.

Wrong! Nearly 80% of the subscribers that start, will stop using the service after the very first month.

There is a good reason for this.

Although marketed as a meal planner, these types of services only give you limited options.

Also, you have no idea what ingredients or cooking methods are being used to prepare these meals.

If you’re looking to get healthier, I would recommend learning what to eat, how to prepare it, and what portions you should be eating at each meal.

Our meal planner offers you variety and helps you lose weight by being in full control of the food you eat.

Once you understand how it works you’ll be able to prepare a virtually unlimited range of meals that you know are healthy and enjoyable.

You can see a sample of the meals by checking out our free 1-day meal plan.

Whether you’re trying to lose weight, clear up your skin, or just improve your overall health, water is your elixir.

Drinking water throughout the day and especially right before meals can reduce your appetite, lower your caloric intake and replace sugary drinks.

All that sounds great, but many of us need an additional “push” to start chugging liters of flavorless water each day.

Read on for some the best-flavored water recipes that can motivate you to drink your water intake!

Best Flavored Water Recipe: Strawberry Basil

This strawberry basil flavored water is so good, it could be a cocktail.

But when you’re working on your water intake from 9 to 5, this fruity, herbal blend can really help you get through the day.

Strawberry basil water is refreshing, summery, and doggone easy to drink a lot of.

And hey, go ahead and throw some gin or vodka in the mix after 5 o’clock.

If you’ve drunk upwards of 2 liters of water during the day, you’ve earned it!

Best Flavored Water Recipe: Apple Cinnamon

If you’re trying to hold onto the memory of fall as long as you can, this is the flavored water for you.

Apple cinnamon flavored water is a sweet, yet slightly spicy, way to conquer your water intake.

Let the combination mull overnight to ensure that your water is as flavorful as it can be.

But be careful– if you let onto how delicious this recipe is, your spouse and kids will all be begging you to drink some!

Best Flavored Water Recipe: Tomato-Celery

Any of you guys not a huge fan of fruit?

Well not to get too technical with you — tomato is a fruit.

But this tomato-celery flavored water is pretty different from all the fruity recipes we usually think of when it comes to flavored water.

Not only is this flavored water unique, but tomatoes are a great source of potassium, vitamin K, folate and vitamin C! 

Be sure to strain this water for stray tomato pieces before taking a swig.

Best Flavored Water Recipe: Lemon Ginger

Lemon and ginger are both strong flavors that have been relied on for years to calm stomachs.

In fact, many people have made a ritual of drinking lemon ginger water, or tea, every morning to kickstart their digestive system.

You can drink this concoction as a tea in the morning or as water throughout the day.

Note that you should dilute the lemon and ginger with more water if you intend on drinking it as your water intake.

Drink The Rainbow

Not only are flavored waters fun, but they’re good for you!

Each of these recipes gives you the benefit of drinking more water, but also the benefit of their ingredients.

Keep a water journal, or even download an app, to track your progress drinking water.

From our experience, we think you’ll be surprised at how much more water you drink when it tastes delicious.

There are so many health benefits that come along with an increased water intake.

One of the best benefits is losing weight!

Learn how to channel your water intake to going down notches in your belt.

You’ll be happy you did!

Dr. Anthony Balduzzi
Founder, The Fit Father Project
Brotherhood Nickname: “Mr. Results”
Bragging Rights: Has helped over 10,000 fathers lose over 75,000lbs and rebuild lean muscle

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 the best flavored water.