Cut your carbs in half. Seriously. Tear that sandwich in half immediately. Why? I’m glad you asked.
As part of our membership package at I.T.S., we offer custom diet consulting that is specific to each person’s goals, fitness level, body fat level, etc… We then adjust the set-up as needed. Although they would love for me to hand them a cookie cutter meal plan that’s not specific to anyone (wink, wink), I would first ask them to maintain their current diet for three days, write down everything that they eat and bring it back for me to analyze and develop a plan. I have since stopped this practice because inevitably their current set-up would look something like this:
- Breakfast – oatmeal and a piece or cup of fruit
- Snack – banana
- Lunch – Lean Cuisine
- Dinner – chicken breast and rice
If you’re a calorie counter, this set-up looks like a pretty decent fat loss plan. But because total calories don’t tell the entire story, we use total daily macronutrient (grams carbs, fat and protein) intake. Let’s take a look at it through the macronutrient lens.
- Breakfast
- carbs – 79g
- fat – 6g
- protein – 10g
- Snack
- carbs – 30g
- Lunch
- carbs – 43g
- fat – 5g
- protein – 12g
- Dinner
- carbs – 40
- fat – 8g
- protein – 40g
- Daily Totals:
- Carbs – 192
- Fat – 19
- Protein – 62
Obviously carbs can be sneaky S.O.B’s. Almost everything on the list is clean (no, Lean Cuisines are no clean!!). Because carb sources such as fruit and oats are clean, people assume that they can consume them at their leisure. Trust me on this one – the above diet has way too many carbs, clean or not, unless you are a bodybuilder in the off-season.
Consuming too many carbs is the #1 diet mistake that people make. With that in mind, do yourself a favor – write down everything you eat that contains carbs. This includes fruit!! If your daily carb intake looks anything like the diet above, cut them in half IMMEDIATELY!! You will thank me later 
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