The Simplest Diet Ever
There’s one law of weight loss that can’t be avoided: You have to burn more calories than you eat. Of course, there are dozens of ways to achieve this deficit. But it doesn’t need to be complicated. Case in point: The eating plan that follows. It’s designated to reduce your daily intake by trading empty-calorie fare that you’re likely to binge on for nutritious whole foods that fill you up. The end result is that you’ll lose your gut without feeling like you’re on a diet. All you have to do is take it one step at a time—it’s as easy as 1-2-3.
Your Three-Step Plan
Follow these three guidelines and you’ll quickly find that everything else is just details when it comes to eating for a healthy, lean body. Start with step 1 and adhere to it for 2 weeks. You’re likely to find that fat starts melting off you. If it doesn’t, combine the advice in step 1 with the guidelines in step 2. Still having problems? Move on to step 3 to guarantee the results you want.
Step 1: Eliminate Added Sugars
This one step is the simplest way to quickly clean up any diet. According to a USDA survey, an average American eats 82 grams of added sugar every day. That’s almost 20 teaspoons, contributing an empty 317 calories. The researchers report that 91 percent of these added sugars can be attributed to intake of regular soda (33 percent), baked goods and breakfast cereals (23 percent) candy (16 percent), fruit drinks (10 percent), and sweetened milk products (9 percent), such as chocolate milk, ice cream, and flavored yogurt.
What’s not on the list? Meat, vegetables, whole fruit, and eggs, along with wholegrain and dairy products that haven’t been sweetened. There’s your menu; now eat accordingly. Also, go ahead and have whatever you want at one meal a week—great results don’t depend on being perfect 100 percent of the time.
The key message here: Don’t overanalyze your diet or worry too much about the details. By simply avoiding foods that contain added sugar, you’ll automatically eliminate most junk food. So your diet will instantly become healthier. And for most people, this strategy also dramatically reduces calorie intake. So you start losing weight, without counting calories or restricting entire food groups. Try it for 2 weeks. If this doesn’t kick start fat loss, move on to step 2.
By Adam Campbell
The Men’s Health Big Book of Exercise