Let's Talk About Calories
A calorie (actually a kilocalorie) is a unit of energy. Scientifically speaking, it's the amount of energy needed to raise the temperature of 1 kilogram of water 1°C. Since your body maintains a core temperature of roughly 37°C, 24/7, it’s obvious that you need a certain number of calories just to exist. The number of calories needed to perform basic life functions (like breathing and thinking) is known as your resting energy expenditure (REE).
Activities such as walking, talking, eating and – yes – exercise require additional energy. So, your total daily energy expenditure (TDEE) is your REE, plus the energy used for physical activity and digestion (aka the “thermic effect of food”).
To put it another way…
Your TDEE is the total number of calories you can eat without gaining or losing weight.
Not surprisingly, this is the starting point for any plan designed to melt body fat, including this one. Sorry, but you can’t "eat all you want and still lose weight." If you want to reduce your body fat, you need to reduce your calorie intake, too – that’s the bottom line.
BUT...
There’s always a catch, isn’t there? Reduce your calories too much, and you risk…
- Losing muscle. Women already have less muscle than men – particularly in the upper body. You can’t afford to sacrifice more! It’s not good for your health or your appearance.
- Triggering the dreaded, “starvation response” and bringing your progress to a screeching halt;
- Feeling miserable, hungry and depleted.
The Lean Body Promise plan was designed to prevent this! By strategically balancing your protein, fat and carbohydrate intake, it ensures you can strip off excess body fat, without dropping too far below your TDEE. You will look – and feel – more youthful and energized as a result.
The Lean Body Promise plan was designed to prevent this! By strategically balancing your protein, fat and carbohydrate intake, it ensures you can safely lose up to 2 – 3 pounds of fat/week, without dropping too far below your TDEE.
Protein, Fat and Carbohydrates
Protein, fat and carbohydrates are collectively known as macronutrients. Each macronutrient supplies your body with essential metabolites AND energy.
Protein
Protein provides you with the amino acids your body needs to produce its own proteins – including muscle!
Body proteins are “dynamic” – that is, they’re constantly being broken down (catabolism) and rebuilt (anabolism). The amino acids released from broken-down proteins can either be a) recycled and re-used; or b) burnt for energy.
Normally, muscle catabolism and anabolism are balanced, so that there is no net loss or gain of muscle tissue. Eating less calories than you expend in a day (remember TDEE?), however, tips the balance towards muscle loss, since your body needs the energy!
| Optimal Protein Sources |
Sub-Optimal Protein Sources |
| lean beef (flank steak, beef tenderloin, 96% lean ground beef) |
deli meats |
| skinless chicken breast |
hard cheeses/processed cheese |
| turkey breast |
lunch meats/hot dogs |
| egg whites |
bacon/sausage/salami/pepperoni |
| fish/shellfish |
whole milk/milk drinks/milk substitutes |
| pork tenderloin |
fried chicken/fish |
| non-fat cottage cheese |
ground beef with >4% fat (by weight) |
| nonfat Greek yogurt (plain) |
cuts meat with visible fat/marbling |
| water-packed tuna |
buffalo wings, bbq ribs |
Note: don’t be fooled by front-of-package labeling! This may come as a surprise, but more than half of the calories in 15% “lean” ground beef come from fat! This is because the label is based on the percentage of fat by weight. Since fat is a concentrated source of calories, even small amounts of fat can add a lot of unwanted calories.
As you can see from the table, an optimal source of protein is…
- Low in fat, carbohydrates and sodium;
- Derived from animals rather than plants.
Meat, fish, poultry, egg and dairy proteins are not only concentrated sources of protein; they’re also rich in the essential amino acids (EAAs) that our bodies cannot make. By contrast, plant foods contain less protein overall; and may be deficient in one or more EAAs.
A Word to Vegetarians...
Meat and fish are concentrated sources of protein and essential amino acids, so it’s not hard for omnivores to eat the recommended amount of protein. Vegetarians, however, may have a tougher time. If you're a lacto-ovo vegetarian, the void left by meat can be partially filled with eggs/whites, lower fat dairy foods like cottage cheese and Greek yogurt and - of course – high-quality protein supplements like Lean Pro8 or Lean Body® for Her.
But vegans can also manage, if they choose their foods and supplements wisely. Vegan women should focus on plant foods that contain the highest amount of protein, such as lentils, soybeans, split peas and other legumes; peanuts/peanut butter, spinach, oatmeal and whole grains (including products like whole wheat pasta and bread). Certain specialty products (like “Quorn” or "Gardenburgers") and plant-based protein supplements (brown rice, pea, soy and hemp protein powders) can also be used, although whole/minimally processed foods should form the core of your diet.
Vegans/vegetarians may also come up short in certain food elements that omnivores take for granted: vitamin B12, zinc, calcium, creatine, vitamin D (assuming lack of daily sun exposure),9 EPA/DHA10 and carnosine.11 Certain supplements in my line are perfect for vegans, such as my BA-Endurance, EFA Gold, CreaLean, Kre-Alkalyn, BCAA Power and HICA-Max, as they restore the carnosine, EFAs, creatine and certain essential amino acids that may be lacking in a vegan diet.
Fats
Once upon a time, “fat” was a four-letter word; and diets that slashed fat intake to the bone were all the rage (in fact, severely low-fat diets are still popular in some quarters). Nonetheless, some dietary fat is important for good health and optimal (anabolic!) hormone levels. A little goes a long way, though, since fat is a very concentrated source of calories (9 calories/g vs. 4 calories/g for protein & carbs). Because of this, you should limit your fat intake to:
- 1.
The naturally-occurring fats found in your (lean!) protein and carbohydrate sources (traces of fat are unavoidable, even in the lowest-fat foods);
- 2.
Small servings of raw nuts/seeds and unrefined, heart-healthy oils, from the “optimal” column in the list below:
| Optimal Fat Sources |
Sub-Optimal Fat Sources |
| almonds/walnuts/pistachios |
commercial cooking oils |
| ground flax seed |
margarine/butter |
| hemp/sunflower/sesame seeds |
commercial salad dressings/mayonnaise |
| wild-caught salmon |
bacon/sausage/salami/pepperoni |
| avocadoes |
whole milk/half & half/cream |
| extra-virgin olive oil |
shortening/lard |
| fish oil |
ground beef with >4% fat (by weight) |
| EFA Lean Gold |
cuts of meat with visible fat/marbling |
Note: be especially wary of foods containing “partially-hydrogenated vegetable oil.” Partially-hydrogenated oils contain harmful trans-fats, which are linked to heart disease and strokes.4
What makes the fat sources on the left better choices than the ones on the right? The ones on the left provide heart-healthy monounsaturated and/or omega-3 essential fatty acids. Foods like nuts, seeds, avocadoes and salmon also supply valuable nutrients in addition to the fat. On the other hand, the fat sources on the right contain excessive amounts of saturated fat, trans-fats and/or pro-inflammatory omega-6 fatty acids.5
Carbohydrates
Not all carbohydrates are evil incarnate, despite what low-carb diet advocates claim. Complex carb sources like fresh vegetables, legumes and whole grains provide energy, vitamins/minerals, disease-fighting phytochemicals and fiber - which are important for both long-term health and wellness.
| Optimal Carb Sources |
Sub-Optimal Carb Sources |
| sweet potatoes/yams; white potatoes |
french fries/potato chips |
| brown/wild rice, barley, quinoa |
white rice |
| old-fashioned/steel-cut oatmeal |
packaged, ready-to-eat sugary cereals |
| 100% whole wheat bread/pasta |
bread/pasta made with “enriched” white flour |
| legumes (beans and dried, split peas) |
baked beans; canned bean/pea soups |
| fresh and frozen (unseasoned) vegetables |
sauced/buttered frozen vegetables |
| fresh and frozen (unsweetened) fruit |
dried fruit/”fruit snacks”/juices/juice drinks |
| Rye Crispbreads |
commercial crackers and tortilla chips |
| corn tortillas; air-popped popcorn |
jams/jellies/honey/agave syrup/sugar/maple syrup |
|
candy, cookies, snack cakes, breakfast bars |
|
sweetened coffee drinks, energy drinks, Gatorade, sodas, “Vitamin Water” |
Note: don’t be misled by front-of-package terms like “organic,” “natural,” “healthy,” “made with whole grains,” or “low fat.” Organic sugar and “natural” unbleached white flour aren’t any better for you than their conventional counterparts. Likewise, many products “made with whole grains” are simply white flour products, with a few grams of whole grain flour added to justify the label claim.
In truth, many so-called "healthy" food products aren't good for you at all: they're just less unhealthy than the “regular” versions. A truly healthy food will make a strong, positive contribution to your diet, not simply contain fewer "bad" ingredients.
It should be easy to see the differences between the optimal and sub-optimal carb sources in the table above. An optimal carb source…
- Is either unprocessed; or minimally-processed so that the original nutrients are retained;
- Is high in natural fiber;
- Does not contain added fat, sugar or sodium;
- Does not trigger excessive insulin production.
Eating 1g of carbohydrate per pound of bodyweight should be just about right for most people looking to lose excess body fat; although female athletes (or those with physically-demanding jobs) may need more. If you feel less than energetic on the Lean Body Promise plan, try upping your carbs to 1.5g/pound of bodyweight.
Don’t feel like counting grams or calories?
Then don’t! There’s a simple way to ensure you’re eating the right amount of food.
Visualize your plate divided into thirds. Put a serving of lean protein about the size of the palm of your hand into the first third. Put a serving of carbohydrates about the size of your closed fist into the second third. Lastly, fill the remaining space with fibrous or leafy veggies (drizzle with a teaspoon of olive oil or sprinkle with slivered almonds to add some healthy fat).
How Many Meals Should You Eat?
Eating 5 - 6 meals/day has been a physique competition standard for years; and it works fantastically.
While there’s currently no scientific consensus on the “best” number of daily meals or when to eat them, I am a proponent of small frequent meals because this system helps prevent overeating, keeps insulin (a fat storing hormone) levels lower, and provides a steady supply of protein to your body throughout the day.
“But I don’t want to look like a bodybuilder!”
I hear you… but you don’t need to worry about bulking up on the Lean Body plan. Women simply don’t have enough testosterone to build massive muscles naturally. Nor does it happen overnight: even for men, it takes considerable time and dedication to work up to moving the kind of weights that professional bodybuilders train with.
You can get stronger and “tone” your muscles without getting big. If you don’t believe me, take a look at the hard-working – yet very feminine – ladies who enter fitness/figure competitions. Having a lean, firm physique only adds to a woman’s appeal.
Putting it all together...
Use the Lean Body Calculator to figure out what your intake of calories, protein, fat and carbohydrates should be, and divide it between 3 main meals and 2 snacks. Each meal or snack should provide a balance of lean protein, “good” carbs and healthy fats.
Here’s a sample meal plan for a 140 pound woman.
| Meal |
Protein (g) |
Carbs (g) |
Fat (g) |
Calories |
| Breakfast: Veggie omelet, 1/2 cup oatmeal, 1/2 c. blueberries, coffee |
|
25 |
35 |
7.5 |
308 |
| Mid-morning: Lean Body® for Her packet, 6 med. Strawberries, EFA Lean Gold |
 |
30 |
15 |
7 |
243 |
| Lunch: 3 oz. sliced chicken breast; broccoli florets/baby carrots/olive oil vinaigrette, 2 rye crispbreads, 2T hummus |
|
33 |
34 |
13 |
385 |
| Mid-afternoon: Lean Body® for Her packet, small apple |
|
30 |
30 |
3.5 |
272 |
| Dinner: 3 oz. baked orange roughy, steamed green beans, 1/3 c. brown rice pilaf, spinach salad w/1T olive oil-vinaigrette dressing, EFA Lean Gold |
 |
24 |
27 |
11 |
303 |
| Totals: |
|
142 |
141 |
42 |
1511 |
There are more meal plan ideas in the Lean Body Promise. Needless to state, it’s tough to feel hungry or lack energy on a plan where you can eat frequent meals of whole, satisfying, nutrient-dense foods!
