How To Make Dieting Easier – Follow These 3 Important Rules

Written by: Dr. Anthony Balduzzi,

Men's Health Doctor & Founder
The Fit Father Project & Fit Mother Project

Written by: Dr. Anthony Balduzzi,

Men's Health Doctor & Founder
The Fit Father Project & Fit Mother Project

best weight loss foods for men

how to make dieting easier - fit father project
Have you been wondering how to make dieting easier?

Eating to lose weight CAN and SHOULD be simple & delicious.

Unfortunately, for most people, healthy eating ends up feeling completely frustrating, boring, complicated, and restrictive.

Because of all this confusion and frustration, most people don't ever get traction with their healthy eating habits.

If eating to lose weight is that hard, why even get started?

Complication creates incredible resistance to getting started. Maybe you've experienced this personally. I certainly have.

But what if we could get rid of all the complication, and distill this whole “eating for weight loss” game into 3 easy steps.

Would that be something you'd be interested in? I hope so.

Keep reading, because you've about to discover the 3 rules of how to make dieting easier.

How to Make Dieting Easier: Forget Calorie Counting & Complication.

If there's ONE CORE principle I stress in all my videos & articles it's this: good nutrition is about consistent behaviors.

Don't get caught up in the silly details of calorie counting, “top-secret” fat burning foods, or BS supplements.

Focus On Building “Perfect Plates”

Focus on getting healthy foods INTO your mouth on a more consistent basis. If you do that, you win.

Now, to help you do that, I want to introduce you to a concept I created called “Perfect Plates.”

What is a perfect plate you ask? Fantastic question.

perfect plate how to make dieting easierSimply: it's a plate that incorporates the healthy foods you already enjoy eating in the proper portions – with the end goal of providing your body with the nutrition to support your weight loss and health goals.

Here's why this “Perfect Plate” concept will help you understand how to make dieting easier…

When you control what goes on your plate at each individual meal (instead of focusing an entire complex diet), you're effectively managing your entire meal plan – without the unnecessary complication.

It's a bit like winning a football game: Stop focusing on touchdowns. Start focusing on running better plays.

The touchdowns (pounds lost) are simply “by-product” of well-executed plays (meals). Make sense? Good!

Now, building perfect plates is a bit of a science. Here are the 3 rules you must follow:

Rule #1: Always start with veggies you enjoy.

veggies how to make dieting easier50% of your plate should always be filled with high quality (ideally green) vegetables.

Great choices are: mixed salad greens, steamed broccoli, chopped kale, snap peas, grilled asparagus, baby spinach, steamed carrots, and spaghetti squash.

Here's why veggies matter so much: vegetables provide a couple different kinds of special dietary fiber that 1) optimizes your digestion and 2) keeps you full longer.

And that's not even mentioning all the beneficial vitamins, minerals, and micronutrients that veggies provide.

Essentially, without veggies as the base, the rest of the “Perfect Plate” crumbles. It’s equivalent to building a house on sand. There’s simply no strong foundation.

“But, Anthony I CAN'T STAND eating veggies!”

Hogwash, I say! I guarantee you like AT LEAST one veggie.
how to make dieting easier - fit father project - eat veggies
You probably just don't like eating boring, poorly prepared veggies. I don't blame you.

Most guys I've met love extremely well prepared grilled asparagus or sautéed peppers are delicious.

That said…

If you truly haven't found a few veggies you like, keep experimenting with different forms of cooking for your veggies (steaming, sautéing, baking, fermenting, etc).

How you prepare your veggies makes a huge difference in the taste. Also, don't forget good ol' fashion RAW veggies. Those rock too.

Rule #2: The next 1/4 of your plate is “Lean Protein”

Once we have our veggies in place, we shift our focus to the second step of how to make dieting easier: adding in one main protein source for our meal.

The final quarter of your plate is reserved for lean protein sources such as organic chicken, wild-caught salmon, tilapia, trout, whole eggs, grass-fed beef, and organic turkey.

Or, if you are vegetarian, soaked beans, fermented tofu (tempeh), or even hemp-based protein powders.

Here's why lean protein matters: Protein keeps you extremely full (which is key for weight loss). If you're feeling hungry all the time, try increasing your protein intake.

Additionally, protein actually boosts your metabolic rate – especially if you're overweight, which is quite beneficial for weight loss (1).

I recommend roughly 5-7oz protein per plate.

Rule #3: Top your Perfect Plate off with “Slow Carbs.”

We've talked about veggies & protein. Now, we're onto the last step of how to make dieting easier.

The final quarter of your plate should be filled with slow-digesting carbohydrates… or as I call them “Slow Carbs.”

how to make dieting easier - slow carbsAll carbs are NOT created equal.

For example, your body metabolizes the carbohydrates in berries (a slow-carb) at a much different rate than the carbohydrates in rice, bread, and grains (fast-carbs).

Most times of the day, slow-carbs are optimal. There are a few exceptions when you actually want to eat fast carbs.

I don't have the space to cover all of that right now.

If you're serious about losing weight and want to get:

  • The list of the optimal slow carbs for maximum fat loss…
  • The grocery shopping list of the best foods to buy…
  • 31 “Perfect Plate” recipes with the best slow-carbs…

fit father fat loss meal plan - 300Then pick up a copy of my famous 1 -Day Fit Father Fat Loss Meal Plan. It covers exactly what you should eat to lose weight in an easy to use 70 page guide (with 3 full meal plans!).

Why adding in Slow-Carbs matters: slow-carbs are digested gradually by the body—causing a slow, controlled rise in blood sugar. Stable blood sugar = more fat burning + energy.

SUMMARY: A Full Day Of Sample Perfect Plates

Ok, let's drive this “Perfect Plate” information into practical town to really hammer home how to make dieting easier.

I'm going to give you a few different meal examples that qualify as “Perfect Plates.”

I'll be using healthy foods that I personally enjoy. These are meals that I'm always making for myself during the week.

perfect-plate-breakfastThe “Perfect Plate” Breakfast

Sautéed veggies

4 whole eggs sunny side up

Organic Berries on the side

The “Perfect Plate” Lunch

Big Ol' Man Salad (2)

Green salad mix

Sirloin Steak

Sliced Avocado

1 tbsp oil & vinegar

Quinoa on the side

The “Perfect Plate” Dinner
Perfect Plate Dinner

Grilled Asparagus

Grilled Chicken Breast*

Brown Rice

Are you ready to finally lose the weight that's been plaguing you for years?

I'm talking about finally destroying your belly fat that's making you tired, sick, and heavy – the simple & sustainable way.

Without restrictive diets or overhauling your life in the process.

If learning how to make dieting easier sounds like something you're interested in, I again want to invite you to learn more about The Fit Father “No Think” Weight Loss Meal Plan.

You deserve to live a strong & healthy life. Your family deserves to have you at your best for decades to come.

Getting on a sustainable nutrition plan is the only thing standing between you & fast weight loss results this week.

Your new friend & weight loss coach,

Dr. Anthony Balduzzi, NMD
Men's Health Doctor & Founder
The Fit Father Project & Fit Mother Project

Founder Fit Father Project, Founder Fit Mother Project

After watching his own Dad lose his health and pass away at the young age of 42, Dr. Balduzzi founded The Fit Father Project and Fit Mother Project to help busy dads and moms get and stay healthy for their families.

Dr. Anthony Balduzzi holds dual degrees in Psychology & Nutrition from the University of Pennsylvania, a Doctorate of Naturopathic Medicine, and is also a former national champion bodybuilder. He’s is most proud of the fact that he’s helped over 40,000 families in over 100 countries lose weight and get healthy for life.

Here’s How Busy Fathers Over 40 Are Finally Burning Stubborn Belly Fat & Getting Healthy Without Restrictive Diets or Time-Consuming Workouts

This proven "Fit Father Program" has helped 38,000 busy men 40+ lose weight, rebuild muscle, and finally keep the weight off.

If you're frustrated with stubborn belly fat, failed diets, and time-consuming workouts, this is the answer you’ve been looking for…

Join 38,000 guys in over 108 countries that are using FF30X to lose weight. You get everything you need to succeed – including:
  • The Fit Father Meal Plan – with simple & delicious recipes
  • Safe & Effective Workouts Program – only 90 min/week
  • VIP Accountability Coaching – our Fit Father Team will personally walk you to success, step-by-step.
LEARN MORE ABOUT FF30X >> See the FF30X Program overview here. You’ll discover how this proven Fit Father Program can help you lose weight and actually keep it off – without the complication and restriction of normal diets. »

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/outcomes. Always consult with your doctor before making decisions about your health. This is not medical advice – simply well-researched information. Thanks for reading!

Click here to view the scientific research & websites cited...
(2):*Man salad from the awesome dudes at “The Art Of Manliness”
(3): * Grilled chicken breast, brown rice, and asparagus image from:

Written by: Dr. Anthony Balduzzi,

Men's Health Doctor & Founder
The Fit Father Project & Fit Mother Project

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Our Fit Father Project Team’s deepest commitment is to helping you live healthier for both yourself and your family. And when it comes to online content, integrity and trust is everything. That’s why our Fit Father Project staff-writers are all trained professionals in the field of health and wellness (registered dieticians, licensed personal trainers, and licensed physicians) – see the full team here. We rigorously run all of our articles through a rigorous editorial process to ensure the accuracy, simplicity, and utility of the information. And we aren’t just a team of “academics” sitting in an ivory tower. We are real people – with jobs, responsibilities, and families – working hard in the trenches and testing our tips & methods out to make sure you can stay healthy for family.

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Thanks for checking out the blog. We can’t wait to support you toward greater health, energy, and vitality. – The Fit Father Project Team


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