Thursday, January 06, 2011

Diet Hacks for Fat Loss

I just finished up this week's TT Fat Loss podcast on diet hacks for fat loss. You can listen to the call and read the summary here:


In this week's call, I feature 5 Diet Hacks, including tips from Tim Ferriss, Joel Marion, John Berardi, and John Romaniello. These "hacks" will help you speed up the fat loss process, and could help you lose a record amount of fat in the 10th Turbulence Training Transformation Contest.

Don't forget to get the details on entering the contest here:


Now for those diet "hacks"...

Diet Hack #1 - Use "Ritual Eating" for fat loss

I first heard this idea from John Romaniello, and it simply means eating the same meal every day for 6 days per week during your 12-week transformation. Our friend Joel Marion just sent me this email about his 2011 fat loss diet.

"I've mapped out daily diet where i'm eating the same thing every day (this is how I did the BFL contest), and even if I'm traveling or out to eat, every meal is something I could order at a restaurant."

Breakfast:  16 oz organic skim milk, Full Strength shake, 1 banana (same shake every day)
Snack: 12 oz Plain Greek Yogurt + 10 oz mixed berries (same every day)
Lunch:  6 oz Chicken, 2 oz Cheddar, ton of Green Veggies (same every day)
Snack:  2 oz Mixed Almonds, Pistachios, Cashews (same every day)
Dinner: One of 3 options for dinner (4 egg omelet w/ veggies OR 8
oz filet w/ veggies or 6 oz Grilled Chicken w/ salad)

Diet Hack #2 - Don't drink ANY calories

Eliminate all juice, all soda, all alcohol, and any other liquid calories from your diet for the next 12 weeks. You'd be surprised how many calories sneak into your diet on a weekly basis through drinking.

Diet Hack #3 - Create a deferred cheat day list

This is a mental tip to help you get through the week until your reward meal or cheat day (whichever you choose). In my interview with Tim Ferriss, he recommended keeping a list of all your cravings, and promising yourself that you can have those foods on your cheat day.

Knowing that you have something to look forward to is a great mindset tip. It will keep you going through tough days during the week.

Diet Hack #4 - Fish Oil - 1g per 1% body fat

This tip comes from Dr. John Berardi, who said: "The first habit is to start off with one gram of fish oil per one percent body fat. When people are new to the program that's the number one thing they start with. We do that up to about 30 grams, so if someone is 20 percent body fat, they take 20 grams of fish oil a day. If they're 30 percent, they take 30 grams a day."

Diet Hack #5 - Slow down and chew each bite of food 20 times

This tip comes from a "turn of the century" fitness expert, Bernar McFadden. I read a book about him called, "Mr. America", and he recommended that his clients chew their food 30-50 times!

At your next meal, count how many times you chew each bite of food. I bet it is 5 or less.

When you slow down and chew your food longer, you'll eat less before your brain registers it is full. There's no need to eat a medium pizza in 5 minutes. You won't get attacked by another caveman who is going to steal your meal.

So slow down, and I know that will help you control your portions.

Let me know if you have any diet hacks to add to our list

Just comment on the blog here:


Let's do this,

Craig Ballantyne, CSCS, MS

PS - If you use Itunes, make sure you subscribe to the Turbulence Training Podcast.

Just search the podcast section for "Turbulence Training", and you'll get each weekly call delivered right to your itunes folder each week.

PPS - Don't forget to get the details on entering the contest here:


You can win $1000 just for losing your belly fat!

1 comment:

Anonymous said...

Why does Joel Marion frequently need to be on fat loss diets? The reality is that all diets that reduce calories work. The issue for most people is that they can't stay on them. One thing I respect so much about the way you eat is that it is consistent over time. Yes, you tweak things, but you never need to lose fat. Joel Marion is a "nutrition expert" and yet it seems like he frequently talks about him having to follow his own diet to lose weight. I have certainly seen pictures of him (not promotional) where I thought he clearly gained weight and not in a good way. His diets are extremely hard core and even he can't stay consitent with them. I am not sure how they would help the average person in the long term.