Alas, The RichBody Diet! I have been asked countless times what I eat, how often, and how much. Do I do low carbohydrates, or Paleo, or South Beach? There are so many popular diets out there, and so much confusion on which one to use, that most people end up choosing none of them! Or, they try a diet out for a week or two, decide it “isn’t for them” and they quit. Well, do you know what this is called? Look up the “Paradox of Choice.” In a nutshell, it is a concept that says with too many options – decisiveness in decision-making can all but cease to exist, resulting in a decision without “buy-in”, or no decision at all! I believe this is why it is critical that you stop trying to find a new diet plan that will magically make you lose fat. Trust me, my RichBody Diet is sustainable, effective, and tastes good!
“My dad struggled with his weight, had a weak heart, and would frequently try diets. He invited me to join him on these diets several times throughout my childhood, teen, and adult years. First we ate salads with tuna and chicken, and had halves of grapefruit, then we tried the cabbage soup diet, and then we did Atkins for years. We also tried diet shakes, and some pretty extreme medically based liquid diets. We always lost weight, but it inevitably came back on with a vengeance. In just a few years I was to see my weight explode to an unbelievable 525 pounds.”
This is not an exaggeration. I believe I have tried just about every popular diet out there. They always failed me (or I failed them?). What I mean is, a diet is only as good as the dieter follows it. The diet itself does not magically lose fat for you. You lose the fat by abiding to your diet plan with consistency. The only diet that ever works, is the diet that you stick to! If you cannot stand what you’re eating, you will eventually cheat or quit completely. If you are not eating enough, and you’re hungry all the time, you will eventually give in and binge eat. If you are missing carbs so badly, and you’re on a low carb (Ketogenic, Atkins, South Beach, whatever…) diet, you will eventually eat enough carbs to kill a Jumbo African Hippo (is that even a real animal name?). My point is, extreme dieting works great – until you stop dieting. Then you get extremely fat again. That’s extremely not worth it.
Do I believe that my RichBody Diet is the end-all, be-all of diets? Is it the King of Diets to save everyone for their fatness and bring them to the Light of Leanness? Nope. I should say “yes” because it would be a better sales pitch, but I’m not trying to sell you on anything… I want you to be successful in your endeavors, and in this article, I want you to be successful in losing fat. I believe many diets out there can be very successful if you are consistent. However, in my opinion, so many diets lack the well-rounded attributes of my RichBody Diet.
The basis for my RichBody Diet is balance. It isn’t low carbs, or low fat. It is truly based on a balance of high-fiber carbohydrates, healthy fats, high protein, and low sugar. This might seem extremely simple at first glance, but really understand what this diet looks like and how the meals would translate. Allow me to bullet-point the principles of what my RichBody Diet is:
For an average person with moderate exercise levels (one hour, four days per week):
- Protein – Your protein intake should make up about 50% of your daily caloric intake, and is to be higher than your carbohydrate intake.
- Carbohydrates – Your carbohydrates intake should make up about 25% of your daily caloric intake, should be less than your protein intake, and you should aim for no less than 25% of your carbohydrates to be of fibrous origin.
- Fiber – Your grams of fiber should equal 25% of your total carbohydrates grams.
- Fats – Your fats intake should make up around 25% of your daily caloric intake.
Note: Very important! If you are an endurance athlete of any sort – long distance runner, or training for a marathon, or play basketball or soccer for hours on end, or perform intense exercise 2 or more times in a single day – then your dietary needs are different than average people. If you are a bodybuilder, or a weightlifter, or are trying to gain muscle mass – then your dietary needs are different than average people. My general balanced diet ratios listed above are for average people with moderate exercise levels. We will get into specialty ratios for people with more intense training, because they absolutely require different nutrition for optimal performance and/or results.
How do these ratios actually look in a daily view?
Remember, your daily caloric intake highly varies on your gender, age, activity level, and goals. For an example, let’s use the standard 2,000 calories.
- 250 grams of Protein (4 calories per gram) = 1,000 calories
- 150 grams of Carbohydrates (4 calories per gram) = 600 calories
- 38 grams of Fiber (0 calories per gram) = 0 calories
- 45 grams of Fat (9 calories per gram) = 405 calories
- Total is 2,005 calories.
Side note: We are going to start expanding the Recipes section of Built To Be Rich soon, but this is a very typical RichBody Diet meal. It includes chicken breast, zucchini, squash, onions, carrots, and quinoa. You hit all of your critical macronutrients in perfect balance. High fiber, high protein, moderate carbohydrates, and this particular recipe is lower in fat.
As mentioned in the “Being Accountable” blog, you need to use some form of daily diet diary. There are online options that you can access on your computer or phone. Or, you can simply use a basic notepad and record everything you eat. There are tons of websites where you can type in the food you ate, and how much of it, and it will give you the calories and macronutrient breakdown. Use a food scale for certain items to make sure you’re accurate. Use this religiously until you feel like you don’t need to anymore. You will find yourself coming back to it (like I still do) from time to time when you need to tighten up.
Why is high-fiber such a big deal if it is zero calories?
There are countless studies and published reports that preach about how important a high-fiber diet is for lots of reasons.
- Aids in Improving Blood Sugar Levels – Fiber aids in slowing the absorption of sugar, and can actually improve blood sugar levels. This is especially important for people with diabetes. There are also many studies that say a healthy, high-fiber diet actually reduces the risk of developing type 2 diabetes.
- Aids in Lowering Cholesterol Levels – Studies show that fiber may help lower total blood cholesterol levels, and may have other heart-related benefits such as reducing blood pressure and inflammation.
- Aids in Stabilizing Bowel Movements – A proper dosage of fiber can also stabilize your bowel movements by increasing the weight and size of your stool (and softens it). This means less constipation.
- Aids in Bowel Health – Having plenty of fiber in your diet may lower the risk of hemorrhoid development and diverticular disease. There are lots of ongoing studies currently about how the fermenting of some fiber within the colon may play a role in preventing other diseases of the colon.
- Aids in Fat Loss – High-fiber foods can aid in fat loss, or maintaining a healthy body weight. Generally speaking, higher-fiber foods require more chewing, which allows your body time to realize it isn’t hungry any longer. This can help prevent you from overeating. Also, higher-fiber foods typically are not as calorically-dense as other foods, so the quantity of food results in lower calories.
As mentioned in the “Let’s Get Started!” blog, I want you to focus on cleaning up your diet. Get rid of all of the junk food. You know what foods aren’t good for you, don’t act so clueless. Chips, sodas, candy, chocolate, ice creams, breads, crackers, butter, cheese, etc. Just stop it. Eat healthy food choices, whatever you like. Start to keep a daily diet diary, and see where your food options are putting you. Don’t neglect exercise. I believe that diet is paramount in your journey to shed fat, but that doesn’t mean you can skip exercising. In an upcoming blog, I’m going to detail what kinds of foods I recommend, how to assemble meals that meet your daily macronutrient goals, and some key recipes that you’re sure to love!
If you like Built To Be Rich and my RichBody Diet, please share with your friends and family! The more exposure we can get, the more opportunity we have to completely change people’s lives for the better. I’ve said it before, and I’ll say it again… if only a handful of people make similar life and body changes that I made, then this whole thing is worth it. Please help share via Facebook, Twitter, e-mail, text, phone calls, or climb up to your roof and scream through a megaphone!
I want to hear from you! Let me know how you are doing on your diet, and workouts, and lifestyle changes. Don’t expect immediate results, and never give up. You’re on a track for absolute domination and success, and nothing can slow you down. Think “Hulk-Mode” and you’ll breeze past any of life’s multitude of roadblocks.