Rule #1: It is not what you put in your mouth that matters, it is what makes it to your bloodstream. If it passes through, 
it does not count.
- (19th century chemist Wilbur Olin Atwater created the “calorie” by incinerating food. BUT incineration does NOT equal digestion.)
Rule #2: The hormonal responses to carbohydrates, protein and fat are different.
- Study by Kekwick & Pawan – 3 groups, 1000 calories.
- 90% Fat = weight loss 0.9 lb/day
- 90% Protein = weight loss 0.6 lb/day
- 90% carbs = weight gain 0.24 lb/ day
The Idea? Different sources of calories = different results
Things that affect calorie allocation, and that can be modified for fat-loss and muscle gain – include digestion, the ratio of protein-to-carbo-to-fat and timing.
Reasons people don’t follow advice:
1. Most people have an insufficient reason for action. The pain isn’t powerful enough.
2. There are no reminders. No consistent tracking = no awareness = no behavioral change
Logic Fails: All the time
Compliance Insurance:
1. Make ii conscious – “Before” Photo, photograph of all foods and snacks that you eat
2. Make it a game – Measurement = motivation – “5” is the magic number
3. Make it competitive – Fear of loss and the benefits of comparison
4. Make it small and temporary
Making one small change will lead to subsequent decisions known as “consonant decisions” we make to be aligned with a prior decision. Take the pressure off and do something small!
Better fat loss through simplicity:
1. Avoid white carbs
2. Eat the same meals over and over
3. Don’t eat fruit
4. Take one day off per week and go nuts!
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