Breaking down calories, macronutrients, & micronutrients

1. What makes a diet?
2. What’s a caloric deficit, anyway?
3. energy expenditure (calories out)
4. patience: the secret ingredient
5. When/how to lower calories
6. reverse dieting
7. What to eat & What not to eat
8. cheat days: are they necessary?
9. the Flexible dieting approach
10. It’s not always about losing Weight

1. Calculating your own caloric needs
2. Figuring out your macros
3. cycling your calories

1. getting started With Food tracking apps
2. measuring portions and Weighing Food
3. Weighing food cooked versus raw
4. do you need to track everything?
5. tracking alcohol
6. hoW to track When eating out
7. When to stop tracking
8. is tracking right For you?
9. knowing What or how much to eat if you are not tracking

1. My staple foods
2. Five easy bulk recipes
3. Five recipes in 15 minutes or less
4. Basic meal prep tips
5. Sample full days of eating based on goals
6. Getting in enough protein

1. Setting realistic expectations
2. Breaking through plateaus
3. Looking beyond the scale
4. Dealing with setbacks
5. BMI: a terrible measure of progress

1. Food isn’t good or Bad
2. “eat this, not that”
3. everything in moderation
4. how to handle cravings
5. dealing With overeating
6. others judging your Food choices
7. your Food choices do not define you
8. having Bad days
9. striving For perfection
10. Finding the right Balance

1. starvation mode
2. detox tea
3. Fat Burners
4. negative calorie Foods
5. Taking advice from doctors
6. eating at night
7. celery juice
8. the anabolic Window
9. clean Bulking
10. apple cider vinegar
11. intermittent Fasting
12. spot-reducing
13. protein absorption limit
14. meal Frequency
15. daily calories
16.  turning Fat into muscle
17. Fasted cardio
18. sugar causes Weight gain

1. Making sense of health studies
2. The chocolate diet hoax

1. Your view is skewed
2. Social media influencers and “fitness models”
3. You do not have to lose weight