The NEW Intermittent Fasting/Paleo/Gluten-free/Vegan Diet

Okay I kid 🙂

Seriously though … enough is enough with the conflicting diet advice, right? It’s hard to know – is intermittent fasting for you? Paleo? Gluten-free? Vegan?

At the end of the day, you can train as hard as you want … but if you don’t stay consistent with your diet, you’ll never get as good of results as you potentially could from your workout program.

Now. I’m all about keeping things simple. That’s what I did when I lost 64 pounds of fat in a seven month time period almost ten years ago, and that’s how I’ve managed to keep the weight off all this time.

I hover around 12% body fat most of the year … I’m not shredded, but I also keep things under control, stay fit and healthy, and can enjoy life a little when I want, too 😉

See, at the end of the day, ALL of the approaches listed above can work. Everyone is a little different, and what works for you might not work for me – and vice-versa.

HOWEVER, all effective diet plans are going to follow some similar rules.

And today’s article is about these rules. Read the post, and really give it some thought. Then, later in the week, I will give you some sample meal plans, recipes, etc. to help you keep things SUPER simple – and get better results than you ever thought possible!!


The FVT Rules of Lean Eating


1. Eat lean protein at every meal

Include a lean protein source at every meal. This could be poultry, fish, egg(s), yogurt, protein powder, etc.

2. Eat veggies and/or fruits at every meal

Your primary carbohydrate source should be veggies and/or fruits. Your goal is to include one of these at every meal as well.

3. Eat a “good” fat at every meal

Finish off each meal with a “dash” of good fat like nuts, seeds, olive oil, avocado, etc.

4. Minimize your starches and processed carbohydrates

Keep your intake of things like bread, pasta, crackers, etc. to a minimum. One or two servings per day MAX.

5. REALLY minimize your sugar intake

Rarely, if ever, eat sugar. Period.

6. Drink about half of your body weight in oz. of water per day

So if you weigh 150 pounds, you should shoot for about 75 oz. of water per day (nine or ten eight ounce glasses).

7. Follow the “90%” rule

This rule says that you need to be “on” with the seven rules 90% of the time to see progress.

For example, if you eat three times per day, seven days per week … no more than two of your meals can break these rules.

You CAN go off the plan everyone once in a while … it’s just what you do on a regular and consistent basis that will determine your ultimate results.


In summary, no matter what eating approach or plan or whatever you want to call it that you take, the above principles have to be in place for it to work over the long term.  That’s it for now … thanks, and talk soon –

Forest Vance
Master of Science, Human Movement
Certified Fitness Nutrition Coach

PS – Keep your eyes peeled for more great diet-related content coming from me later this week …

Questions ?  Leave ‘em in the ‘comments’ section below!!

3 comments… add one
  • Gil K

    Eat fruit everyday but is that considered a sugar ? Should I not eat too much fruit?
    Just asking

  • admin

    I have no problem with eating fruit. For most people, there are many other things to focus on improving BEFORE cutting down fruit intake.

    Put another way – I have yet to hear of someone who is overweight due to eating too much fruit. It’s sugar from other sources, crappy processed foods, etc.

    Hope that helps!

    – Forest

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