So this is the explanation of one of the more nuanced takes on the obesity epidemic and how it effects everyone in the post-industrial age of food. Steps 1. Avoid the highest reward foods: candy, sweetened chocolate, ice cream, cake, cookies, other sweet baked goods, fast food, pizza, and other foods that you know are particularly problematic for you. Don't put yourself in a position to be tempted by these if you can avoid it. Minimize liquid calories, particularly sweetened beverages, beer and sweet cocktails. Modest quantities of milk, wine, and unsweetened spirits are fine. Don't snack. In France and many other countries with strong food traditions, snacks are for children. Adults eat at mealtime, in a deliberate manner. 2. Avoid industrially processed food in general, particularly packaged food with many ingredients. Minimize restaurant food. Cook your own food from single ingredients to the extent that you're able. Avoid adding sweeteners to food and drinks-- including artificial sweeteners. The sweet flavor itself is a reward factor. Avoid seed oils (corn, soybean, sunflower and safflower in particular). Include a regular source of omega-3 in your diet. This can come from some mixture of wild-caught fish, flax seed/oil, pastured meat/dairy/eggs and green vegetables. 3. Reduce the overall energy density of your food (calories per volume) while keeping it nutritious, but don't go overboard. This can be accomplished by adding extra vegetables to the meal, and using potatoes and sweet potatoes as the main source of starch (rather than bread, pasta, rice, etc.). Microwaving is a fast and effective way to cook potatoes and sweet potatoes for those who are short on time. Focus on minimally processed foods. Don't add fat to your food. That doesn't mean don't eat fat, it just means keep it separate from your cooking. If you want to eat butter, eat it separately rather than mixing it in with your dish. 4. Eat only single ingredients with no flavorings added. No spices, herbs, salt, added sweeteners, added fats, etc. If you eat a potato, eat it plain. If you eat a piece of chicken, eat it plain. It can be in the same meal as other foods, but don't mix anything together. If you would like to keep salt in your diet, dissolve it in water and drink it separately. Cook foods gently. Minimize grilling, sauteing, broiling, frying, and particularly deep frying. Add a bit of water to the pan, rather than oil, when cooking meat or vegetables, and cook gently with the lid on. Minimize all liquid calories. 5. This level reduces variety, which is another reward factor. This is something that you attempt at your own risk, as there may be downsides to eating the same foods every day. I think the risk is small if you choose your three foods carefully. I wouldn't recommend doing this indefinitely, but rather as a short-term strategy to lose fat, followed by a more relaxed maintenance phase. Pick three foods, and eat nothing else. Try to pick foods that will provide a relatively balanced diet. A starch, a meat and a green vegetable is one possibility. For example: potatoes, broccoli and beef. Again, cook everything gently and add no seasonings to your food whatsoever, including salt. Cafeteria diet: http://wholehealthsource.blogspot.com/2011/09/humans-on-cafeteria-diet.html Bland liquid diet: https://www.ncbi.nlm.nih.gov/pubmed/5216999 ... https://www.youtube.com/watch?v=KSyjX_Sl6vY

A brief(ish) answer to the most common questions I get asked as well as the most useful tips for beginning lifters and a routine as well. Proper form videos: Squat: https://youtu.be/kIZTKxEgb28 Overhead Press: https://youtu.be/tMAiNQJ6FPc Bench Press: https://youtu.be/Qy1lWckjQMw Deadlift: https://youtu.be/se39rjOK-TQ (I know it's a playlist but it's also the easiest one to injure yourself) Barbell Row: https://youtu.be/G8l_8chR5BE 30 mins of cardio a day! A DAY! And remember, only water or coffee for two weeks! Pea Protein: http://amzn.to/2yg5rVc ... https://www.youtube.com/watch?v=pr7aoHftF58