Built by Goals - Ultimate Fat Loss Guide (Update February 2018)

THE BASICS
● What is fat?
● How to get rid of fat?
BUT FIRST...
CHOOSING YOUR PLAN
THE 3 PLANS: A BRIEF INTRODUCTION
FLEXIBLE DIETING
● Introduction
● How To Do Flexible Dieting
● Starting Out
● Meal Prep Vs Daily Cooking
● A Day Of Flexible Dieting
● Treat Meals Vs Cheat Meals
● Making Adjustments
● Tips and Tricks
● FAQ
INTERMITTENT FASTING
● Introduction
● How To Do Intermittent Fasting
● A Day Of Intermittent Fasting
● Tips and Tricks
● FAQ
LOWer CARB
● Introduction
● How To Do A LOWer Carb Diet
● What To Eat and What Not To Eat
● A Day Of LOWer Carb Dieting
● Tips and Tricks
● FAQ
N.EA.T (Nonexercise Activity Thermogenesis)
GOAL SETTING & PROGRESS TRACKING
USING THE PLANS TOGETHER
WOMEN’S SPECIAL: DIETING ON YOUR PERIOD
GOOD TO KNOW
FAT LOSS MYTHS
REFERENCES & RESOURCES
Copyright: © 2018 Built By Goals. All rights reserved. 1

AUTHOR’S NOTE
This guide has been written and compiled keeping in mind the countless number of people who
have written us with their questions and heartfelt emails regarding their struggle with fat loss.
Alpha is a certified Specialist in Fitness Nutrition and Sheena is a weight loss coach and
influencer.
All the information in this guide and the accessories that come along with it are based on hours
upon hours of learning accumulated over years of reading research papers, textbooks and
speaking with experts in the field. We have tried to make it as comprehensive and easy to
understand as possible. Every word written and every graphic in this guide has been created
from scratch by Alpha & Sheena.
We greatly appreciate your purchase and trust that you will respect the time and efforts of the
authors. Please do not recreate, reproduce, duplicate, copy, sell, resell or exploit any portion
of the guide and our other services.
We have tried our best to price our guide reasonably so that everyone can understand fat
loss and find ways to overcome their struggle with weight and obesity.
Thank you for choosing the Built By Goals Ultimate Fat Loss Guide. We wish you immense
strength in your journey to a fitter you.
________________________________________
This book is not intended for the treatment or prevention of disease, nor as a
substitute for medical treatment, nor as an alternative to medical advice. Use of the
guidelines herein is at the sole choice and risk of the reader.
________________________________________

THE BASICS: WHAT IS FAT
WHAT IS FAT?
Fat is just stored energy that your body has put away for future use. While a certain amount of
fat is required for optimal health, in the modern context excess fat is where the problem arises.
This excess fat is very helpful in wild animals and was extremely useful for the human species
long ago when they would need to hunt and forage for their food. At times they would get to eat
only a handful of meals a week and the fat storage would be used as energy when food was in
short supply. Thanks to advances in technology and an increase in disposable income, food is
readily accessible to us 24/7. So naturally, we tend to overeat and continue to accumulate fat
that rarely gets used.
WHY DO YOU HAVE FAT?

Because over time you’ve accumulated fat stores by eating and drinking more calories than you
actually require.
Think of it as financial debt. You’ve gone over your daily budget for the past few months, years
or decades and the longer and more you’ve been overspending (which would be overeating in
the case of fat) the larger amount of debt (or fat) you’ve accumulated.
SO, HOW DO YOU GET RID OF THE FAT?

Just like you would in the case of financial debt, you need to start budgeting your calories and
under-spending in order to control or get rid of the fat. You will need to set a daily or weekly
budget within which you can spend (i.e. eat/drink) and if you go over that number, you will add
to your debt (i.e. gain fat), whereas if you stay within your budget, you can pay off the debt (i.e.
lose fat.)
Keep in mind that you need to do basic things to survive and thrive. Just like you need food,
clothes and a roof over your head, you need protein, carbohydrates, fats (known as
macronutrients)1 and various vitamins and minerals. You have to consume a minimum number
of calories just like you’d have set a certain budget to afford the bare necessities. You can’t live
on 500 kcal just like you can’t live on 5 Rupees ($ 0.78). So basically, you would need to spend
less which equates to consuming lesser calories.
I EAT AS MUCH AS THE NEXT GUY! WHY AM I FAT, WHILE HE’S NOT?
Just like in the real world, some are born rich, some work hard to earn more and can, therefore,
afford to spend more, some are born into debt and most just live beyond their means.
1
Macronutrients are the nutrients required by the body in the greatest quantities. In humans, these are protein, fat,
and carbohydrates.

In the case of fat too, some people are born with great genetics allowing them to eat more than
others, some play sports, train enough or simply move more to burn the extra calories they’re
consuming, some are born & brought up in unhealthy environments or have medical conditions
that lead to weight related issues and most people just consume more than they should.

THE BASICS: HOW TO GET RID OF FAT
The fat loss industry is full of confusing and sometimes contradictory information. Should you
avoid carbs or avoid fats? Should you eat breakfast like a “king” and dinner like a “pauper” or is
it the other way round? Should you do cardio or weight training?
The truth is that fat loss is actually quite simple. In order to lose fat you simply need to eat
less calories than your body needs to maintain its current weight (this is called eating in a
calorie deficit.) This is what we popularly know as “dieting” or “cutting.” For example, if your
body requires 2000 kcal to maintain its weight at 65 kgs, eating 1600-1800 kcal will help you
lose weight and eating over 2000 kcal will make you gain weight.
Every successful diet in the world, from the Ketogenic diet to the Weight Watchers diet, works
on this simple concept. Several diets make you reduce or remove entire food groups, like fats or
carbs, essentially getting you to eat lesser calories overall.
While removing entire food groups may work for some, it doesn’t necessarily work for everyone.
This is why there is no ONE diet that fits all. At the end of the day a diet plan is only as good as
YOUR ability to stick with it. So it needs to fit YOUR lifestyle and YOUR preferences to some
extent.
This is why, our guide stresses on 3 different but extremely effective approaches to fat loss
allowing you to choose one or more that work for you. Each of these is guaranteed to deliver
results if understood well and followed strictly.
The three approaches we will be covering are:

● FLEXIBLE DIETING
● INTERMITTENT FASTING
● LOWer CARBS
The reason we have chosen these is that:

● They all work effectively to create a calorie deficit which is the key to fat loss.
● They are recommended by leading dieticians and coaches around the word.
● Each of these approaches has been proven to be effective for vast numbers of people.
● We have used a combination of these techniques to transform both our own bodies and
those of our clients.

BUT FIRST…
It’s a lifestyle, not a diet. You’re not planning to lose fat and then regain all of it and more. So, in
order to make this as sustainable as possible, you need to start by taking baby steps and
implement some good eating habits that you should maintain for the rest of your life.
If you haven’t already, simply start your fat loss journey by introducing these basic rules into
your everyday life:
● Make veggies the king of your meals. Make sure to eat at least 2 servings of vegetables
at every meal and don’t discriminate between veggies of all shapes, colours and sizes.
Vegetables are packed with micronutrients and fibre, boosting your overall nutrition and
keeping you full longer.
(1 serving of vegetables is approximately the size of your entire palm.)
● Protein is your best friend. You should aim to have at least one portion (25-30g) of
complete protein at every meal. Examples of complete protein sources include meat,
poultry, fish, eggs, dairy and soy. Protein keeps you full for longer and requires more
energy to digest (thus indirectly boosting your metabolism!)
(1 serving of protein is approximately the size of your palm.)
● Fats are necessary, but in moderation. Fat is the most calorie dense macronutrient and,
while we can’t survive without it, it must be consumed in moderate quantities. Make sure

that your meals aren’t cooked in more than 1 Tbsp oil per meal.
● Minimize calorie dense snacks. If and when you feel hungry between meals, opt for low
calorie snacks like veggie sticks or a small serving of fruit.
● Drink enough water through the day. Water helps keep you hydrated, healthy and full.
Very often, when we think we’re hungry, we’re actually just thirsty.
● Find an activity that you enjoy doing for 20-40 minutes, 3 days a week and get moving.
This could include walking, jogging, cycling, weight training, swimming or even a sport.
● We strongly recommend that you buy an accurate weighing scale to track your progress
(and refer to the Goal Setting and Progress Tracking Chapter during this phase in order
to evaluate your progress.)
If you’ve already been on a weight loss journey and have introduced all of these steps into your
life but your weight loss has stalled, it’s time to find the plan/s that will take you to your goal.
IMPORTANT: If you have already lost more than 10% of your original body weight before
starting this guide, spend 3-6 weeks slowly reducing your cardio and gradually increasing your
food intake (but STILL following the rules above.)
After the first week, start weighing yourself according to the guidelines in the GOAL SETTING &
PROGRESS TRACKING CHAPTER. Once your weight goes up by 1-2 kgs, keep your
food/calorie intake constant for the next 2-3 weeks while attempting to maintain your weight.
This will help bring your metabolism back up while still centering your meals around nutritious,
minimally processed foods

CHOOSING YOUR PLAN
FIND A PLAN THAT WORKS FOR YOUR LIFESTYLE & PREFERENCES
Our flow chart is meant to help you find the plan that may be perfect for your lifestyle. However,
we recommend briefly going through the other 2 plans to make sure you’re not missing out. You
can also mix and match the plans based on convenience and preference.

THE 3 PLANS: A BRIEF INTRODUCTION
FLEXIBLE DIETING
Flexible dieting, popularly known as IIFYM (If It Fits Your Macros), is a style of eating that allows
you to consume anything as long as it fits your calories and macros for the day. It is the least
restrictive way of eating but requires one to calculate calories and macros by weighing and
measuring ingredients.
Who is it for?
● Anyone who cooks 90% of their own meals or can pre-portion the ingredients for their
meals.
● Anyone who enjoys planning, recording and tracking.
Who is it NOT for?

● Someone who has little to no control over how 90% of their meals are cooked.
● Someone who doesn’t cook their own meals.
● Someone who can’t be bothered to track, weigh and measure.
● Someone who eats most of their meals out, especially in India or any other country
where restaurants do not provide accurate nutrition information.
Pros
● You can eat pretty much anything you want (in moderation) as long as you meet your
calorie and macro goals.
● YOU are in control of choosing the most pleasurable foods to eat in order to meet your
goals and see results.
● After a year or so of tracking calories and macros, you will be able to eat intuitively,
without tracking, due to the nutritional information you would have gained and
internalized over time.
Cons
● You need to spend some extra time to weigh and measure your ingredients as well as
track your calories using an app.
<CLICK HERE TO GO DIRECTLY TO FLEXIBLE DIETING>

Intermittent fasting is a way of eating that involves fasting for a specific period of time, and,
therefore, automatically putting yourself in a calorie deficit.
Who is it for?
● Anyone who hates cooking.
● Office or college goers who are in a rush in the morning.
● Anyone who can skip breakfast without worrying about it.
● Frequent fliers/travellers.
● Anyone who eats out a lot.
Who is it NOT for?

● Someone who cannot skip a meal (mostly breakfast.)
● Someone with severe gastric problems.
Pros
● You can eat pleasurable, somewhat higher calorie meals within the feeding (non-fasting)
period.
● Increased flexibility with your meals.
● Less time cooking and eating, more time being productive and enjoying your hobbies.
● You will learn to cope with and overcome hunger, leading to a long term change in
habits.
Cons
● Initial struggle with hunger for the first week-10 days for some people.
<CLICK HERE TO GO DIRECTLY TO INTERMITTENT FASTING>

LOWer CARBS
Protein and fats are essential for optimal health, but one can reduce carbohydrate consumption
in order to automatically reduce calories without any adverse effects to your health. Most other
low or no carb diets restrict or eliminate even nutrient rich carbs sources such as certain fruits
and vegetables. WE believe in regulating unnecessary carbohydrate consumption (in the form
of processed foods and starches) in order to reduce calories while continuing to consume a
variety of vegetables and fruits.
Who is it for?
● Anyone who’s looking for a diet that doesn’t require much thought.
● Anyone who doesn’t cook their own meals.
Who is it NOT for?

● Someone who can’t live without starchy carbs like bread, pasta, rice, roti etc.
Pros
● May result in faster initial fat loss in some individuals.
● Simplifies your meal prep/planning.
Cons
● Can feel restrictive for some individuals
<CLICK HERE TO GO DIRECTLY TO LOWer CARB>

FLEXIBLE DIETING
AN INTRODUCTION
What is Flexible Dieting?

Simply put, flexible dieting allows you to eat pretty much anything you want, whenever you want
as long as you:
a. Eat within your target calories; and
b. Meet your protein goals
Of course, we want you to eat mostly healthy, minimally processed foods but regardless of what
you eat, you WILL lose fat if it meets the above mentioned conditions.
Who is it for?
Flexible dieting is great for anyone who has the ability to:
a. Weigh and measure raw ingredients for every meal.
b. Cook their own meals OR pre-portion their ingredients in order for someone else to cook
their meals.
c. Track their calorie intake using an app like MyFitnessPal.
How does it work?

Flexible dieting sounds too good to be true, but it works on the simple fact that when you eat in
a calorie deficit and meet your protein goals, you WILL lose fat. Because, as you now know,
eating lesser calories than your body requires to maintain its weight = weight loss.
This means that you can find a way to eat a donut once in a while and still lose fat as long as
you know how many calories you’re consuming.
How will I know how much I’m consuming?

This is why it’s important to be able to weigh and measure your raw (uncooked) ingredients in
order to get a somewhat accurate estimate of exactly how many calories you’re consuming.
Is it extremely tedious?
Flexible dieting allows you to consume the foods you like but in order to do so, you must keep
track of everything you eat. If you cook your own meals, flexible dieting requires only a few extra
minutes of your day. If you do not cook your meals and are just starting out or learning to cook,
you will need to allow for an adjusting period before weighing and tracking becomes a habit.
What you will need:

1. Mandatory: A food scale.
2. Mandatory: The free MyFitnessPal application downloaded on your phone.
3. Optional: Measuring spoons and cups.

*Ensure that you purchase all the necessary equipment before starting your flexible dieting
journey.
HOW TO DO FLEXIBLE DIETING
YOUR FIRST STEPS
STEP 1: Find your starting calories and macros using our FAT LOSS STARTING CALORIES
and MACRO CALCULATOR (attached)
STEP 2: Watch our HOW TO: MyFitnessPal video and enter your calories along with your
macros into the app. If you are unable to set the exact number (due to MFPs2 percentage based
application), set the numbers closest to your calculated macros.
STEP 3: Learn how to track your progress by reading the GOAL SETTING & PROGRESS
TRACKING CHAPTER.
STEP 4: Learn the basics about macros and calories below:
1g PROTEIN = 4 kcal
1g CARBS = 4 kcal
1g FAT = 9 kcal
Therefore, a meal or food item containing

20g Protein, 10g Carbs and 10g Fats = 80 kcal + 40 kcal + 90 kcal = 210 kcal
As we can see, fat is the most calorie dense macronutrient, more than twice that of protein and
carbs, and therefore must be eaten in moderation. One major source of tracking inaccuracies
stems from “guesstimating” oil quantities while cooking and not measuring out our ingredients.
STEP 6: Learn how to read the nutrition facts/info on a packaged item using the diagram below.
2
MyFitnessPal

STARTING OUT
Now that you know how to measure your ingredients and track your meals using MyFitnessPal,
we recommend planning your meals in advance. How much in advance is entirely up to your
convenience but at least one to two days prior helps you stay on track.
Why do I need to plan my meals?

● Meal planning while flexible dieting allows you to make sure you’re hitting your calorie
and macro goals consistently.
● Flexible dieting works best when you have certain go-to meals/recipes that are saved in
your app.
● Meal planning also ensures that you shop for groceries in advance in order to stay on
track.
● Meal planning removes all the guesswork from your diet. “What should I eat?” is a
question we ask ourselves constantly. By having a plan, you no longer need to ask
yourself this question.
What should my meals look like?

● A great, balanced meal consists of 1 serving of lean protein (25-30g protein per meal),
2-3 servings of vegetables, a small portion of healthy fats and some starchy carbs (if
your macros allow).
How do I plan my meals?

● STEP 1: Start by referring to our Printable Dieters Essential Grocery List (attached) to
find ingredients that are available to you.
● STEP 2: Create a list of 3-5 balanced meals you’d like to eat using the recommended
ingredients and other foods of your choice.
● STEP 3: If you’re unsure about the calories in these meals, enter them into MyFitnessPal
and save them along with the calorie and macro information. If you need to, you can
adjust the amount of ingredients in order to meet your goals. For e.g. decrease oil from 1
tbsp to 1 tsp to reduce fat consumption, or increase the amount of chicken breast from
100g to 150g in order to increase protein consumption and so on.
● STEP 4: Plan out how many meals you need to eat in a day ( e.g. 3 square meals or 4
small meals or 3 meals,2 snacks+1 dessert and so on) and keep some meals consistent
if possible. For e.g. keeping your breakfasts the same throughout the week will allow you
to quickly track those meals and understand how many calories you have to spare for
other meals or snacks.
● STEP 5: Keep a note of your planned meals for the next few days. You can either enter
them directly into your MyFitnessPal app and ensure you stick to them or write them
down in a book, your phone’s notepad, a white-board etc.

MEAL PREP vs DAILY COOKING
MEAL PREP for flexible dieting is extremely popular because you can make a large batch of
food in advance and portion it out based on calories and macros. This means that you get most
of your cooking done on 1 to 2 days of the week and don’t have to think too much about tracking
or calculating throughout the rest of the week.
How to meal prep:

STEP 1: Plan out your meals for 2-3 days. For e.g. chicken & vegetable pulao (rice) for lunch on
Monday, Tuesday and Wednesday. This means that you will be eating the same meal for lunch
for 3 days.
STEP 2: Enter this meal into MyFitnessPal based on the ingredients you will be using e.g. for
this lunch you may use 150g chicken breast, 2 tsp oil, 50g carrots, 20g peas, 30g uncooked rice
per serving.
STEP 3: Shop for the ingredients in the quantities you require to make the meals. For e.g. you
will require 450g chicken breast, 150g carrots, 90g uncooked rice and so on.
STEP 4: Weigh out all your caloric ingredients (ingredients that contain calories) before cooking
and create a meal in MyFitnessPal that you can track later.
STEP 5: Prepare the entire quantity and individually portion out and pack 3 meals. You can
store these meals in their own containers for easy access.
STEP 6: Enjoy not having to cook for the next 3 days!
Meal prepping can also be done for meals that can be refrigerated or frozen and stored away for
easy access when you don’t feel like cooking e.g. curries, lentils, boiled eggs, rice etc.
DAILY COOKING is great for those who do not enjoy eating the same meals multiple times in a
row. In this case you will need to weigh and measure your ingredients before cooking each
meal.
How to track calories and macros if you cook daily:

STEP 1: Meal plan for a few days if possible.
STEP 2: Shop for the ingredients required for your meals.
STEP 3: Weigh out all caloric ingredients before cooking your meal. You can either remember
the exact amounts used, note them down on paper or directly enter them into MyFitnessPal
before/while cooking.
STEP 4: Enjoy your meal knowing that you’re meeting your goals!

A DAY OF FLEXIBLE DIETING
Flexible dieting doesn’t require a strict template. However, having a structured routine will help
you plan your meals better in order to see results. As the saying goes, “fail to plan, plan to fail.”
Let’s say you were on 1400 kcal with a macro split of 133g Carbs (C), 48g Fat (F) and
108g Protein (P). Your day could look like this:
MEAL 1 MEAL 2 MEAL 3 MEAL 4 MEAL 5 Total

(pre workout) (post workout (lunch) (snack) (dinner) Macros and
snack) Calories
30g oats 60g banana 100g chicken 100g raw 30g lentils
+ + breast cucumbers +
1 scoop whey 2 egg whites, 1 + + 2 tsp oil
protein full egg 30g white rice 200g +
+ + watermelon 1 chapati
1 slice whole 1.5 tsp ghee + +
wheat bread + 2 walnuts Chicken curry
+ 50g carrots (150g chicken
1 tsp olive oil + legs)
+ 30g low fat
Green smoothie yogurt
236 kcal 209 kcal 331 kcal 132 kcal 490 kcal 1404 kcal
(22C/4F/28P) (28C/5F/13P) (30C/11F/28P) (20C/6F/1P) (35C/22F/38P) 135C/48F/108P
OR, it could look like this:
MEAL 1 MEAL 2 MEAL 3 MEAL 4 MEAL 5 Total

(pre workout) (post workout (lunch) (snack) (dinner) Macros and
snack) Calories
Black coffee 2 egg whites 40g kidney 150g pan 2 slices

+ + beans (rajma) seared tofu BBQ chicken
1 scoop whey 1 whole egg + + pizza from
protein + 40g white rice Spinach Dominos
60g banana + smoothie +
+ 1 tomato (water, spinach) Homemade
200 ml (used in arugula salad
slim/skimmed cooking) (85g rocket
milk + leaves, 1 tsp
+ 1 tsp ghee mustard, 0.5 tsp
4 almonds + olive oil, 1 tsp
30g yogurt honey)
+
1 boiled egg
117 kcal 260 kcal 390 kcal 150 kcal 472 kcal 1389 kcal
(2C/1F/25P) (26C/8F/21P) (53C/12F/17P) (5C/5F/21P) (59C/16F/20P) 145C/42F/108P

TREAT MEALS vs CHEAT MEALS
The benefit of flexible dieting is that you do not have to choose any ONE meal template. If you
plan ahead, you can save up calories for a big outing/meal and if you end up eating out, you can
make up for the extra calories at other meals. Because of this no meal should be a “cheat”
meal.
What is a cheat meal?

A cheat meal is essentially any meal that does NOT fit into your macros and/or calories for the
day. Regardless of whether the meal is a home cooked meal, processed junk food or take out
from a fast food chain, if the meal does not fit into your target calories, consider it a cheat meal.
One cheat meal or cheat day has the potential to ruin an entire week’s worth of dieting. For this
reason, we prefer to promote treat meals instead.
What is a treat meal?

A treat meal consists of any food you love to eat that fits into your calories and macros for the
day. Again, whether it’s a wholesome home cooked meal or take out, as long as you enjoy it
and fit it into your target calories, consider it a treat meal.
If you are craving a certain food (e.g. pizza or chips), find a way to fit it into your calories/macros
so that it does not become a cheat meal.
Can every meal be a treat meal?

Essentially, yes! However, while you try and hit your macro goals, it’s also extremely important
to make sure you’re getting enough micronutrients through veggies and fruits.
What should my treat meals look like?

After the number of total calories consumed, your protein goals are the next most important
number to hit. Center your treat meals around protein rich foods that are enjoyable e.g.
homemade flat bread pizza, chicken biryani, pasta, pad thai, etc. as long as they fit into your
calories & macros. Try and make your treat meals as trackable as possible so that you can
ensure it doesn’t turn into a “cheat” meal.
How do I track my treat meals?

If you are cooking your own treat meal (recommended), track your calories and macros as you
normally would. If you are eating out, make sure that you have enough calories saved up for the
meal and that you try to meet your macros through that meal e.g. if you have protein left to
meet, center your treat meals around that macro and choose options like grilled chicken, fish,
tofu etc.
Also, don’t forget to check if the restaurant or chain you’re visiting has their nutrition info listed
on their website. Some chains that have their nutrition info listed include: McDonald’s,

Starbucks, KFC, Subway, Chick-Fil-A (international), Chipotle (international), Burger King, Pizza
Hut and so on.
Track these macros with a grain of salt, erring on the side of caution. DO NOT enter calories
listed on MFP for restaurants or dishes that do not have an international standard recipe to
follow as the chef may not be accountable for the ingredients used. In this case, simply save up
enough calories (650-1000 kcal) in order to enjoy your treat meal without feeling guilty.
MAKING ADJUSTMENTS
Maintenance calories will vary for everyone and will keep changing as your weight drops. For
this reason you may need to make initial adjustments after tracking your calories as per the
starting calories calculator and then on an ongoing basis throughout your weightloss journey if
your weight stalls.
Since protein is essential for muscle retention, muscle growth, bone and joint health and healthy
hair, nails and skin amongst other factors, the only way to reduce calories is by reducing the
amount of carbs or fats you’re consuming. You must always aim to consume a minimum of
0.8-1g protein per lb/body weight and 0.3-0.35g fat/lb body weight. This is because protein and
fats play an important role in our bodies. We recommend hitting 1g protein/lb body weight and
0.4g fat/lb body weight on most days.
You only need to reduce your calories if your average weekly weight has stalled for 3+ weeks or
if after 2-3 weeks of starting you don’t see a drop in your average weight of at least 0.4% of your
body weight per week. If you’ve been dieting for a while before following our guide, it’s possible
that your starting calories are already lower than calculated.
Below are the conditions under which you will need to reduce your calories:
A. You haven’t lost a minimum of 0.4% of your body weight in the FIRST 2-3 weeks of
starting your diet. You will need to reduce your carbs keeping protein and fats the same
as provided by our Calorie and Macro Calculator. Start by reducing carbs by 25-30g
which will reduce overall calories by 100-120 kcal.
B. You have lost some weight (usually 5-10 kgs) and your average weekly weight (learn to
calculate this in our Progress Tracking and Goal Setting chapter) has stalled for 3+
weeks. Use our Calorie and Macro Calculator to recalculate your calories and macros
according to your current weight. If you’re already consuming calories lower that what
the calculator suggest, you can further reduce overall calories by 80-100 kcal by
reducing carbs by 20-25g.

TIPS and TRICKS
● Save frequently consumed meals in MyFitnessPal for quick and easy tracking.
● Stock up on low or zero calorie snacks (e.g. Coke zero, cucumber sticks) in order to be
more flexible with your actual meals.
● If you like to treat yourself to a small dessert or snack later in the day (e.g. midnight
snacks), eat more nutritious food throughout the day in order to indulge in a few treats
later.
● Find small or low calorie versions of your favourite treats (e.g. mini chocolates, single
serving snacks) that fulfil your cravings but don’t take up too many calories.
● Combine intermittent fasting with flexible dieting when you’re planning an outing in order
to minimize the risk of overshooting your calories (browse through the intermittent fasting
guide to learn more.)
● Find out beforehand if the restaurant you’re going to eat at has their nutritional
information listed on their website.
● When eating out, you may estimate the number of calories of a meal by typing
something similar into MyFitnessPal and choosing the mid to high calorie version.
● When eating a salad, subway, wrap or other such food item at a restaurant, always ask
for the dressing on the side and opt for a vinaigrette dressing over mayo or cream.
● When drinking, choose hard liquor over cocktails, beer and wine.
● Flexible dieting tips for vegetarians:
➢ Consume egg whites (boiled/scrambled/omelettes etc) before or as part of your meals in
order to meet your protein goals.
➢ When consuming higher fat foods like paneer or cheese, keep your carbs lower during
those meals. This will help you meet your calorie goals even when your fats may spill
over.
➢ When consuming higher carb meals like soya nuggets or lentils and rice, keep your fats
(esp from oil) lower. This will help you meet your calorie goals even when your carbs
may spill over.
➢ Get a whey protein or vegan protein supplement in order to meet your protein goals.
➢ Use lentils as your primary carb source since they are high in fiber and protein as well.

FAQ
Can I use an app other than MyFitnessPal to track my calories?

MyFitnessPal is one of the oldest and most used/downloaded nutrition tracking apps. This
means that most packaged items will be pre-listed and most foods will already be entered. MFP
also verifies certain entries (shown with a green tick) to ensure that the nutrition info listed is
accurate. Keeping this in mind, we recommend MFP over other calorie tracking apps.
Do I need to purchase the paid version of the MFP app?

This is a personal choice depending on how precise you want to be with your macronutrient
goals. We use the free version and most of the paid features are part of the free desktop version
of MFP. The paid version is not necessary and doesn’t really provide a significant advantage
over the free version.
What should I track and what shouldn’t I?

We recommend tracking only caloric ingredients i.e. ingredients for food or drink that contain
calories. 0 calorie items needn’t be entered or tracked unless you would like to do so for
calculation of micronutrients. Examples of zero to negligible calorie items include:
Spices (whole and ground)
Herbs
Zero calorie or diet sodas
Regular table soda/sparkling water
Mustard
Green leafy vegetables
Do I need to track fruits and vegetables?

Other than green leafy vegetables (due to their negligible calories), all fruits and veggies should
be tracked.
Do I track or add back calories burnt via exercise?

We DO NOT recommend tracking your exercise i.e. calories burnt through cardio or training as
the calculation of these can be very inaccurate. The idea of flexible dieting or any other form of
dieting is to lose fat by being in a calorie deficit. Simply view these as bonus calories being
burnt.
Should I adjust my macros or calories on the days I do not exercise?

No. Your macros and calories can remain the same. If you want to use the opportunity to lower
your calories in order to see quicker results, you may decrease your carbs but keep your protein
and fats the same.

What do I do if I hit my macros but still have calories left?
Mathematically, it is impossible to hit your macros and not your calories, based on the
calculation you learnt in the beginning of the Flexible Dieting chapter. This means that you have
miscalculated something or entered something wrong in MyFitnessPal. There are times when
tracking can be inaccurate because entries in MFP are given by other people, like you and I,
who may have entered a wrong number. Make sure to go back and look at your food diary to
see what looks out of place (e.g. an item may be listed with calories but no macros, or the
macros may not add up to the calories listed.) Overall if you’re in the ballpark of your macros,
you don’t have to worry.
How do I track my meals when I eat out?

Plan your outings in advance in order to make them treat meals. These meals do not need to be
tracked. However, do ensure that you have enough calories for this meal and try to center these
meals around complete sources of protein. Try and limit your untrackable meals to one or two
meals a week.
Also, don’t forget to check if the restaurant or chain you’re visiting has their nutrition info listed
on their website. Some chains that have their nutrition info listed include:
McDonalds
Starbucks
KFC
Subway
Chick-Fil-A (international)
Chipotle (international)
Burger King
Pizza Hut
Track these macros with a grain of salt, erring on the side of caution. Do not enter calories listed
on MFP for restaurants that do not have an international standard recipe to follow as the chef
may not be accountable for the ingredients used.
Do I need to track my supplements as well?

If a supplement contains calories, you must track it. You can look at the nutrition label to
determine whether or not that supplement has any calories.

AN INTRODUCTION
What is intermittent fasting?

Simply put, intermittent fasting is a way of controlling your calories by fasting for a period of time
within which you consume 0 calories, thus reducing the overall number of calories you consume
throughout the day.
Who is it for?
Intermittent fasting is great for anyone who :
a). Is usually in a rush to get to school/work in the morning.
b). Can go without breakfast on most days.
c). Has an active social life.
d). Tends to eat out often.
But, isn't breakfast supposed to be the king of meals? And won't I feel weak if I skip a
meal?
The idea that breakfast in the most important meal of the day and that it somehow “kickstarts”
your metabolism is one of the biggest and oldest fitness myths. The other one is that we need to
eat many small meals a day.
The truth is that ANY meal, eaten at any time (whether it's breakfast or a midnight snack) will
have a small effect in boosting your metabolism (known as TEF), as the process of digesting
and absorbing the food will require some energy or calories as we call it. But that energy used
to process your meal is nothing in comparison to the energy (or calories) you are consuming by
eating the food in the first place. So, whether you get that small spike in metabolism the first
thing in the morning or late at night, across several small meals or 2-3 big meals, it will make no
difference. What matters is how many calories you've consumed and how many you've used
throughout the day.
Does intermittent fasting work?

This style of dieting has gained immense popularity in recent years, and has proved wildly
successful for its countless followers. While there is research indicating that it might have
various health benefits as well (from extending your lifespan to reducing risks of certain chronic
illnesses), the key benefit of intermittent fasting is that eating within a restricted window of time
generally results in less eating overall and gives you one less meal to worry about.

HOW TO DO INTERMITTENT FASTING
1. Start by simply skipping breakfast and not eating anything for around 4-6 hours after
you wake up.
● If you workout in the morning you can have a scoop of whey protein after your workout.
● If you get hungry or tired, drinking black coffee is a great way to boost energy levels and
suppress appetite. Hot or cold coffee is great and while you can't consume sugar, you
can drink your coffee with a zero calorie sweetener if you like (e.g. Splenda, Sugarfree
Natura, etc). However plain black coffee is an acquired taste and tends to grow on
people over time.
2. While most people prefer skipping breakfast and not eating until lunch, you can keep
your fasting window during the last half of the day as well, and skip dinner instead, if it
suits you better. However fasting through breakfast works for better for those who tend
to have social plans in the evening or feel hungrier in the latter part of the day.
3. Make sure that you are eating at least one serving of complete (lean) protein ( e.g. 2-4
egg whites and 1-2 whole egg, 150-250g skinless chicken, tofu etc.) and a serving or
more of veggies at the meals you consume.
4. When snacking between meals, opt for low calorie options like veggie sticks
(cucumber, carrot, celery, bell peppers, etc) and stay away from high calorie snacks like
biscuits, cookies, chips, etc. Prep these low-calorie snacks at home and take them to
work in Tupperware containers if necessary. Nuts should be in moderation as they are
healthy but calorie dense.
5. If you drink, limit alcohol consumption to 2-3 drinks not more than 1-2 times per week
and avoid high calorie options like cocktails and beer. Hard liquor like whiskey, vodka,
gin etc. with zero calorie mixers like regular soda, coke zero, water etc are better
options.
6. Compare your average weight each week and if it doesn’t decrease by at least 0.5 kgs
(1 lb.) by the 3rd week then either reduce a serving of starches (preferably grains like
rice, roti, bread etc) from one meal or add/increase cardio (jogging, cycling, running,
skipping, swimming, etc.). Remember to only compare weekly averages as daily
fluctuations can occur due to factors such as water retention. Read our chapter on
“PROGRESS TRACKING” for more information. If and when your weight stalls you can
extend your fasting window to 6-8 hours after waking.

A DAY OF INTERMITTENT FASTING
Intermittent fasting can be set up in many different ways, and the most important thing is to
simply eat enough protein, vegetables and healthy fats as part of the meals you consume.
Remember, intermittent fasting only works if you're in a calorie deficit. The idea behind skipping
a meal is to put yourself in an automatic calorie deficit without having to think too much about it.
This means that most of the meals you DO eat need to be balanced, low-moderate calories and
higher in protein.
Some people find that they can effortlessly lose weight without moderating their meals much
while others might have to be more cautious about their meals.
We recommend:
1. Making protein and vegetables the heroes of your meals. This will ensure that you
not only meet your protein and micronutrient goals that are the most essential to fat loss,
but also stay fuller longer due to the satiating effect of protein.
2. Drinking black coffee/green tea and lots of water during your fasting period.
3. Having 1 scoop of whey protein in water if you're absolutely unable to go on a zero

calorie fast till your first meal or if you workout during the fasting period.
4. Planning your outings or take away meals in advance in order to keep other meals lower
calorie and make space for your “treat” meal.

Your meals could look like this:
PRE- POST MEAL 1 MEAL 2 MEAL 3 MEAL 4

WORKOUT WORKOUT (lunch) (snack) (dinner) (dessert)
Black 1 scoop whey 2 rotis 100g bell Chicken curry Serving of

coffee/green protein with (bread) peppers + with rice and fruit
tea water + cooked 30g low fat salad
vegetables + yogurt + 4
2 boiled eggs almonds
MEAL 1 MEAL 2 MEAL 3 MEAL 4 MEAL 5

(lunch/post (snack) (snack) (dinner) (dessert)
workout)
Black coffee/ Scrambled 200g 100g raw Paneer tikka Serving of

green tea eggs (4 egg watermelon carrots + salad fruit
whites and 2 + OR
full eggs) with 1 scoop whey Chicken tikka
veggies protein with + roti
+ 1 roti water
(bread)
MEAL 1 MEAL 2 MEAL 3 MEAL 4

(lunch) (snack) (dinner) (dessert)
Black coffee/ 4 egg whites 100g raw 3 slices pizza 1 small

green tea and 2 full carrots + + serving
eggs with 1 scoop whey 2-3 small frozen yogurt
veggies protein with vodka + coke
+ 1 slice water zero
bread

The benefit of intermittent fasting is that you do not have to choose any ONE meal template. If
you plan ahead, you can save up calories for a big outing/meal and if you end up eating out, you
can make up for the extra calories at other meals. Because of this no meal should be a “cheat”
meal.

A cheat meal is essentially any meal that does NOT fit into your calories for the day. Regardless
of whether the meal is a home cooked meal, processed junk food or take out, if consuming the
meal means you will be consuming more calories than you need, it's a cheat meal.
One cheat meal or cheat day has the potential to ruin an entire week’s worth of dieting. For this
reason, we prefer to promote treat meals instead.

A treat meal consists of any food you love to eat that fits into your calories for the day. Again,
whether it’s a wholesome home cooked meal or take out, as long as you enjoy it and fit it into
your target calories, consider it a treat meal.
If you are craving a certain food (e.g. Pizza, beer, chips), plan ahead and keep your other meals
low calorie and preferably free of any starchy carbs and lower in fat. This will leave a larger
calorie window for you to consume these foods later in the day.
MAKING ADJUSTMENTS IF YOUR WEIGHT-LOSS STALLS

When you hit a legitimate weight-loss plateau (weight has not dropped after 3 consecutive
weeks), you can do any one of the following:
a. Add a 20-30 minute session of your preferred method of cardio (jogging, swimming,
cycling, etc.) or a 45 minute walk per week.
b. Increase your fasting window to a total of 14-16 hours (from previous day’s dinner to
current day’s lunch.)
c. Reduce a serving of starchy carbs (rice, chapati, bread, potatoes, etc.) at one meal.
d. Remove or reduce alcohol consumption.

TIPS and TRICKS
● Stock up on zero calorie drinks and snacks, like caffeine, green tea and water that can
act as great appetite suppressants. Coke Zero and other diet drinks can help with a
sweet tooth.
● Keep your fridge stocked with sliced cucumbers, carrots, bell peppers etc. for a quick
low calorie snack between meals.
● Plan your meals ahead of time in order to ensure you're getting enough micronutrients
(through veggies and fruits) and protein during your feeding window.
● Use the extra time during your fasting window to be productive and focus on
work/studies in order to keep yourself busy. Many people have found that they're more
alert during the fasting period and are able to get quality work done.
● To take the thought out of your meals and to minimize cooking, eat breakfast in place of
lunch. For e.g. when Alpha follows intermittent fasting, he eats a 4 egg whites + 2 eggs
veggie omelette with fruit or toast for his first meal at 1 PM.
● Some people may struggle with hunger for the first few days but it generally becomes
easier to handle after the first week. Remember that you can drink as much water as you
like during this time to keep hunger at bay. Often when we think we're hungry, we're
actually just thirsty.
FAQ
I was told that breakfast kickstarts your metabolism. Will skipping breakfast ruin my
metabolism?
This is a longstanding myth. Any meal indirectly increases your metabolism because the
digestive process requires energy (known as thermogenic effect of food or TEF i.e. the energy
used to process food). However, the calories required for this energy will never offset the
calories provided by the food itself: calories consumed will always be more than the calories
used to process them. Your metabolism isn’t a bike that needs to be kickstarted. Whether you
eat a meal in the morning or at night, the increased energy requirement for the digestive
process will remain the same and will last for the same period of time.
I’ve been told that breakfast is the most important meal of the day and is important for your
health. Is there any truth to that idea?
This is another myth similar to the one above. There is actually some recent research indicating
that intermittent fasting might be beneficial for your health (through processes like cell
autophagy) and could be better for longevity (living longer.) While these are not yet entirely
proven facts, there is no evidence that eating breakfast provides any health benefits.

What do I do if I feel hungry in the morning?
Your body actually produces hormones (like Ghrelin) to make you feel hungry at certain times
based on your previous eating habits. As you continue skipping breakfast you will feel less and
less hungry as the weeks go by. Sipping on black coffee when the hunger sets in is a great way
to suppress it.
Another important thing is not to think of hunger as a bad thing. We find that it helps clients to
think of hunger as a mild sensation they feel before the body starts using stored body fat. When
you’re hungry, your body will use the stored fat as an energy source. Based on this idea, a little
bit of hunger is actually perceived as a good thing.
I get acidity (acid reflux) when I don’t eat in the morning?

Again this is something that usually disappears within the first week or two of intermittent
fasting. Reducing or eliminating alcohol intake can go a long way towards removing this issue.
When should I work out if I am intermittent fasting?

You can workout whenever you like. If you workout in the morning, it is a good idea to have a
whey protein shake after your workout and black coffee before as a pre-workout snack. You can
then have lunch at your normal time. If you workout in the evening, proceed as you normally
would.
But my dietician told me that I need to eat 6 small meals per day to lose weight?
This is an outdated concept and research shows that more frequent smaller meals actually
provide NO benefit for weight loss. They DO actually make life more complicated and since you
have more meals to worry about you have greater opportunities to eat the wrong things. In fact
we actually recommend frequent meals to clients trying to GAIN weight.

LOWER CARB
AN INTRODUCTION
What is a low carb diet?

Low carb diets work by reducing the consumption of a macronutrient, namely carbohydrates,
which most people tend to overeat. By doing so, these diets automatically reduce calories. As
we know, eating less calories than required to maintain our current weight = weight loss.
How is a LOWer Carb diet different from a regular low or no carb diet?
While a variety of low carb approaches have proven to be immensely successful, some of them
can be very restrictive, even banishing fruits and vegetables from your plate. Such diets are far
from ideal, as eating a diet with a variety of vegetables and fruits (which are rich in
micronutrients) is essential for a healthy body. Moreover, very restrictive diets can sometimes
lead to rebound weight-gain in some cases, when individuals find that they can’t stick to this
way of eating after a period of time.
This is why our LOWer carb approach focuses on consuming a large amount of nutrient dense
vegetables and a modest amount of fruit, while only avoiding some less nutritious options.
Who is it for?
A LOWer carb diet is great for anyone who :
a). Does not cook their own meals.
b). Cannot skip a meal.
c). Is looking to remove the thought process from dieting.
d). Is preferably non vegetarian or at least eats eggs.

HOW TO DO A LOWer CARB DIET
1. Remove starchy carbohydrates like rice, dal (lentils), bread, chapattis, idlis, vadas,
upma, daliya, porridge, potatoes, oats, etc. from your diet. These foods are not very high
in essential nutrients for the body, unlike most vegetables, and are not very filling for the
amount of calories they contain unlike healthy fats and lean protein.
2. Add 1-3 serving of non-starchy vegetables at every meal e.g. green leafy
vegetables, beans, cabbage, cauliflower, eggplant, bell peppers and so on. The more
the better and the lesser cooked the better!
3. Ensure that you have at least one serving of lean protein (such as chicken, eggs, tofu,
etc.) at every meal. Protein is essential to fat loss and keeps you fuller longer.
4. Replace all carb heavy snacks like samosas, cookies, biscuits, bread-rolls, chips, etc.
with veggie sticks like cucumber, carrots, bell peppers etc. or protein based snacks
like 2 whole boiled eggs and pan seared tofu.
5. Consume a serving of healthy fats at each meal - these may include avocados,
olives, olive oil, flaxseeds etc. Remember, some nuts, like cashews, can be rich in carbs
as well. So, consume with caution.
While choosing a healthy fat like olive oil is good for your overall health, it is not essential
for fat loss. So if you do not have control over the oil used in your food, don’t stress over
it. You will still lose fat if you follow all the other rules. We also recommend taking an
omega 3 (fish oil) supplement for overall health.
6. Eat a maximum of 2-3 servings of fruit at any point in the day that you feel like having
them. The best time to consume them would be about an hour or two before your
workout or soon after your workout as it can help replenish your muscle glycogen stores
and thus fuel your workouts!
7. Use the Progress Tracker (part of the ‘progress tracking and goal setting chapter’) to
compare your average weekly weigh-ins and check if your weight loss is proceeding
according to the recommended goals mentioned in that chapter. R emember to only
compare weekly averages as daily fluctuations can occur due to factors such as
water retention.

WHAT TO EAT and WHAT NOT TO EAT
FOODS YOU CAN FOODS YOU SHOULD NOT FOODS YOU CAN HEALTHY FOODS TO
CONSUME IN LARGE CONSUME WHILE ON THE CONSUME IN LIMITED CONSUME IN
QUANTITIES LOWer CARB DIET QUANTITIES MODERATION
● Non starchy ● Sugar and foods ● Low fat milk ● Nuts and
vegetables containing added ● Heinz Ketchup seeds (no
● Meat (preferably sugar (make sure to (2-3 tablespoons) more than a
skinless cuts and read nutritional labels ● Bananas (1 small handful
other lean meats) on packaged goods) medium) per day)
● Fish ● Rice (both brown and ● Papayas (100g) ● Olive oil
● Shrimp
white rice) ● Pineapples ● Olives
● Tofu
● Egg whites ● Bread (100g) ● Avocados
● Low fat yogurt ● Chapatis ● Paneer (200g per
● Low calorie ● Oats day)
sauces and ● Daliya/porridge ● Whole eggs (2-4
condiments (hot ● Lentils per day)
sauce, mustard, ● Potatoes (white and ● Mutton (200g)
sriracha, etc.) sweet potatoes) ● Processed meat
● Cereal like sausages,
● Pasta ham, salami etc.
● Quinoa (200g)
● Corn ● Coconut (50g)
● Dried fruit
● Full cream milk
● Full fat yogurt
● Fruit juice
● Fried foods
● Bacon
● Beer
Note: While some low carb diets encourage the use of large quantities of oil and other fatty
foods, the LOWer carb plan has a larger quantity of carbs from healthy natural sources so oil
and other fats should be used in limited quantities. Avoid deep fried foods and foods in which
large quantities of oil have been used. The LOWer Carb plan should not be confused with a
keto diet.
Beware: Some foods masquerade under the title of “healthy”, but are actually quite high in
calories and not very nutritious when compared with fresh natural produce. Avoid these foods.

A DAY OF LOWer CARB DIETING
A LOWer carb diet plan can be set up in a whole bunch of different ways depending on your
personal preference. The most important thing is to simply choose foods from the list above.
Here are some examples to get you started:

(1 hr pre (Breakfast) (lunch) (snack) (dinner)
workout)
150g 1 medium banana Tandoori chicken 100g raw Chicken stir fry +
watermelon/1 + + cucumbers Stir fried veggies
medium apple Onion tomato salad +
+ omelette (3 egg 30g low fat yogurt
1 scoop whey whites, 2 full eggs +
protein cooked in 1 tbsp 4 almonds
oil)

(Breakfast) ( snack) (lunch) (snack) (dinner)
Scrambled 150g raw carrots Steamed or stir 100g raw 150g

eggs (3 egg + fried veggies cucumbers paneer/cottage
whites + 2 full 50g low fat yogurt + + cheese
eggs) with dip 150-200g pan 200g watermelon +
veggies seared tofu + veggies
+ 2 walnuts
50g low fat yogurt


A cheat meal is essentially any meal that does NOT fit into your calories for the day. Regardless
of whether the meal is a home cooked meal, processed junk food or take out from a fast food
chain, if the meal makes you consume more calories than you need, consider it a cheat meal.
One cheat meal or a cheat day has the potential of ruining an entire week’s worth of dieting. For
this reason, we prefer to promote treat meals instead.

A treat meal consists of any food you love to eat that fits into your calories for the day. Again,
whether it’s a wholesome home cooked meal or take out, as long as you enjoy it and fit it into
your target calories, consider it a treat meal.
The concept of LOWer carb dieting hinges on creating an automatic calorie deficit. This means
that you will be automatically reducing your calories below what it takes to maintain your current
weight in order to lose weight. Let’s say your LOWer carb plan automatically reduces 300
calories from your maintenance calories. That equals 2100 calories less in a week. Just one
pizza and a drink or dessert can equal those many calories or even more!
So if you feel that you absolutely must have something outside the plan, we recommend that
you think of it as a treat meal rather than a cheat meal. With a treat meal you can enjoy ONE
treat that is not part of your plan in the week, by reducing your overall calories for the rest of that
day and possibly the day leading up to it.
You can do this either by trading your fruit and veggies for the day with just green leafy veggies
like spinach, rocket leaves, bok choy, etc. Or you can add an extra 45 minute to 1 hour cardio
session on that day. You could also do a combination of the two if you expect the cheat meal to
be a big one and potentially follow an intermittent fasting style of dieting for that day wherein you
skip a meal entirely.

MAKING ADJUSTMENTS
When you hit a legitimate weight-loss plateau (weight has not dropped after 3 consecutive
weeks), you can do any one of the following:
1. Add a 15-20 minute session of you preferred method of cardio (jogging, swimming,
cycling, etc.) or a 45 minute walk twice week. In general, attempt to get in 8000+ steps a
day.
2. Remove a portion of fruit and add a portion of green vegetables (preferably green leafy
veggies like spinach)
TIPS and TRICKS
● Stock up on zero calorie drinks and snacks, like caffeine, green tea and water that can
act as great appetite suppressants. Coke Zero and other diet drinks can help with a
sweet tooth.
● Keep your fridge stocked with sliced cucumber, carrots, bell peppers etc. for a quick low
calorie snack between meals.
● Plan your meals ahead of time in order to ensure you're getting enough micronutrients
(through veggies) and protein during your feeding window.
● Be innovative: use lettuce wraps instead of grains, opt for cauliflower rice over regular
rice, make egg muffins, make nice cream over ice cream etc.

FAQ
Is this diet healthy?

The LOWer carb plan outlined in this guide focuses on the essentials of good nutrition such as
vegetables which are rich in essential micronutrients, lean protein sources which are vital for
several bodily functions and structures and healthy fats which are important for the absorption of
vitamins (amongst other things). For most people this way of eating will be far better for their
health than the way they were eating before.
Can I eat carbs on my cheat meals?

As recommended earlier, consider off-plan meals as treat meals rather than cheat meals. You
can have carbs at a treat meal as long as you compensate for it in some way. If it is a big treat,
like pizza, then you can compensate by adding an extra 1 hour cardio session and by reducing
your calories further by replacing all fruits and veggies for green leafy veggies or intermittent
fasting on that day.
Do I need to do LOWer carb on the days that I exercise?

Yes, you need to be eating according to the plan on all days. You can eat a small fruit an hour
or two before your workouts.
What do I do if I am eating out?

Always choose lower carb options when eating out. Grilled meats like chicken tikka, grilled fish,
etc. or a salad with dressing on the side (use sparingly if it isn’t vinaigrette) are all good options.
Can I follow this plan if I am a vegetarian?

Yes, this plan is completely viable for vegetarians. Choose from protein sources like tofu, low fat
Greek yogurt, low fat cottage cheese (NOT paneer), low fat milk (in limited quantities), egg
whites etc.
Is this the same as a Keto or Atkins diet?

No. Keto and Atkins diets are typically high fat, moderate protein and low carb diets. The
problem with them, in some cases, is that, once the individual gets to their target weight, they
add carbs back in but do not reduce the fat as they become used to consuming higher amounts
of fat (which makes food more palatable.) Moreover, in some cases fruits are banished
altogether right from the start.
With our LOWer carb plan your diet creates a healthy base to which more carbs can gradually
be added back at the end of the diet. It does not remove fruit at the start of the diet and a lot of
dieters are able to keep the fruit in all the way till the end.

Do I have to eat LOWer carb for the rest of my life?
Once you reach your target weight you can gradually add carbs back into your meals. This has
to be done slowly, with one serving of carbs added per week. You will see a quick initial spike in
weight, which will be water weight and not fat. Most people will be able to add anywhere from
2-4 servings of carbs without adding back much weight. After an increase of 1-2kgs, you will
need to stop adding more carbs back into your meals. As with any diet, the goal is to make it a
lifestyle and not to go back to the previous ways of eating through which you gained fat.
Will this diet help with bloating?

This diet will definitely reduce bloating, as a reduction in carbs will reduce water weight (which is
usually the main cause of bloating).
I have begun to feel tired and lethargic

Some individuals find a reduction in energy when they reduce their carb intake. Give yourself up
to one or two weeks to adapt to this way of eating. Additionally, make sure that you are drinking
enough water (2.5 litres a day or more, especially if you are exercising). You can also drink
black coffee to boost your energy.
If you still find your energy levels are low, try adding one serving of starchy carbs (e.g. 1
medium potato) or an additional serving of fruit. You can increase your cardio by 20-30 minutes
to offset this.
A small decrease in energy is normal while you are losing weight, but if this is difficult for you to
handle, consider switching to the intermittent fasting or the flexible dieting plans.

N.E.A.T
(Nonexercise Activity Thermogenesis)
WHAT IS N.E.A.T? NEAT or Nonexercise Activity Thermogenesis is the energy expended by

any activity outside of eating, sleeping or planned exercise (like training & cardio). This can
include, but is not limited to, walking, typing, brushing your teeth, fidgeting (like shaking your
legs), gardening and so on.
WHY IS NEAT IMPORTANT FOR FAT LOSS? As we know, consuming more energy (calories)
than we use/burn leads to fat gain and when we use/burn more energy than we consume, we
lose weight. NEAT can contribute to a difference of up to 2000 kcal/day between two people,
based on their activity levels. For e.g. a farmer weighing the same as and of the same gender
as a computer engineer can afford to eat many more calories (even up to 2000 kcal more)
without gaining fat due to the fact that their NEAT is significantly higher.
SO, HOW DO YOU INCREASE NEAT? The unfortunate fact is that as one drops calories and
in turn body weight, their NEAT starts to decline as well. For this reason, it’s important to make a
conscious effort to increase your activity levels in whatever way you can. We recommend:
● Tracking 8000+ steps daily by including a 40-60 minute walk into your daily routine. You
can split this into a morning and evening walk or do it all at once. Use a free step
tracking app like Google Fit to track your daily steps.
● Getting up from your work desk every hour or so to walk around, stretch or simply get a
glass of water.
● Taking the time to cook your own meals.
● Spending some time every week to clean your home.
● Taking the stairs whenever you can.
These are just some examples of how you can consciously increase NEAT. Even unnoticeable
things like shaking your legs or twiddling your thumbs can contribute to nonexercise activity.

GOAL SETTING & PROGRESS TRACKING
As with many things in life, setting small achievable goals is very useful when it comes to fat
loss. We are all driven by results and when we achieve our goals, we’re more likely to stay
consistent. That is why, instead of focusing on the total amount of weight you would like to
lose in a year or two, focus on how much you can realistically lose over the next 4-6
weeks. This helps you stay accountable and asses: a). whether your plan is working, and b).
when it’s time to make changes.
Focusing on short term goals makes fat loss seem less daunting and more achievable.
For e.g. when Sheena first started her fat loss journey at 65 kgs, her initial goal was 55 kgs.
When she reached this goal, her next goal was to be 50 kgs, then 47, before finally ending her
diet at 45 kgs.
SETTING GOALS
Why is it important to set goals?

Without goals, we would never be able to have a focused approach to fat loss, or anything else
in life for that matter. Just like a career, if we don’t set goals, however small or big, we won’t
know where to start, which direction to move in or how far we’ve progressed.
How do I set fat loss goals for myself?

When setting goals, it is important to make sure that your goals are realistic. In certain
situations, losing weight too quickly can sometimes lead to rebound weight-gain and jeopardise
lean body mass (weight that isn’t fat). This is not desirable as we want to lose fat, not muscle.
Unrealistic goals generally lead to frustration, which in turn can make weight loss feel
depressing and unachievable. For example, if someone weighs 80kgs and needs to lose 20kgs,
expecting to drop this weight in a month or two is unrealistic and can result in rebound weight
gain and frustration. A more realistic goal would be to aim for 2- 4kgs of weight loss per month.
We recommend aiming to lose 1% of your bodyweight per week, as this is an easily

sustainable rate of weight loss. For a person weighing 80kgs, this would be 0.8 kgs per week.
So if your weekly average weight (defined below) drops by 1% of your bodyweight (current
BW*0.01), you know you are on the right track. If it is a lot slower than this, you can consider
making adjustments.
Those with great self discipline (be honest with yourself) and a large amount of weight to lose
(over 30 kgs) can aim to lose up to 2% of their body weight per week in the first few months.
The leaner you get, the lesser weight you will start losing per week.

TRACKING PROGRESS
Now that you’ve set a goal, you need to make sure that you’re on the right path to achieving it.
By tracking progress, you’ll know whether and when you need to change things in order to keep
seeing results.
We recommend these 4 ways of tracking progress:
DAILY: Use the “average weekly weight” section of our progress tracker (attached) to make a
note of your weight everyday. While weight loss is not always linear, you average weekly weight
is a good indication of whether you’re losing fat and at what rate. Average weekly weight is
calculated by adding your daily body weight and dividing it by the number of days.
Take your weight around the same time every morning, before eating/drinking and preferably
after going to the loo, to minimize fluctuations based on food, water & bowel movements. We
suggest taking your weight without any clothes on or with the minimum possible clothing.
We also strongly recommend using weekly averages when tracking your weight in general. It is
normal for daily weigh-ins to fluctuate (sometimes by as much as 2 kgs) due to salt and water
consumption, stress levels, hormones, bowel movements and other factors. By comparing your
weekly average weights you can overcome any inaccuracies due to these fluctuations.
Consider your weight stalled only if your average weekly weight remains around the same for
2-3 weeks for men or 3-4 weeks for women.
WEEKLY: Use the “measurement tracker” section of our progress tracker to take measurements
on a weekly or fortnightly basis. Make sure you measure yourself first thing in the morning, use
the same measuring tape and measure at the same places every time.
MONTHLY (optional): We do not recommend using biometric impedance scales (scales that
measure your body fat by standing on or holding them) to measure your body fat percentage as
they can be very inaccurate. Instead, we suggest using fat calipers (available on Amazon) to
track your body fat percentage every month or so.
MONTHLY: We’ve found that one big, if not the biggest, motivator for fat loss is seeing changes
in how we look and how clothes fit. Take full length progress pictures every month (front, back
and side) in order to see visible changes that we don’t usually see everyday. Since different
people store fat in different places and different ways, it can be motivating to know that even if
you’re not losing fat from your midsection yet, you may be losing it from your hips, arms, face
and so on.

WHEN TO MAKE ADJUSTMENTS
● If you are a beginner to weight training or working out, you may notice that your weight
remains the same but your measurements are reducing. This is known as body
recomposition where you could be gaining muscle and losing fat at the same time,
therefore keeping your weight pretty much the same.
● If your measurements are reducing but not weight, it is also possible that you’re holding
on to water weight due to high sodium consumption, hormones, bowel movements etc.
As long as you’re losing inches and can see a visible change, continue your diet as is for
the next few weeks. Compare your weekly averages again in 2 weeks to see if your
weight drops.
● If your weight is not dropping at a rate of 1-2% of your bodyweight AND your
measurements are not reducing, refer to the the section Making Adjustments in your
chosen plan (Flexible Dieting, Intermittent Fasting, Low-er Carb.)

USING THE PLANS TOGETHER
We like to think of the different plans or paths to weight loss as tools in a tool kit. Sheena &
Alpha have used each of them at separate times and sometimes in conjunction for optimal
results.
Here are some ways in which you can use two or three of the plans together:
Method 1: Start with flexible dieting, diligently counting calories. After a few months, when your
calories are relatively low and your weight starts moving slower than you like, you can introduce
intermittent fasting to manage hunger levels and enjoy bigger meals for lunch and dinner.
Method 2: Start with intermittent fasting and then introduce a LOWer carb plan in conjunction
with intermittent fasting when you reach a weight loss plateau.
Method 3: Start with a LOWer carb plan and then introduce intermittent fasting when you reach
a weight loss plateau (rather than drop fruit or increase cardio.)
Some other ways to connect the 3 plans are:

● If you are flexible dieting, you may follow intermittent fasting or LOWer carb principles to
save calories for a bigger meal or “treat meal” later in the day.
● If you are intermittent fasting, you may follow flexible dieting or LOWer carb principles to
save calories for a bigger meal or “treat meal” later in the day.
● Regardless of whichever plan you’re on, intermittent fasting is a great way to reduce
calories when travelling.
If you read through the entire guide and understand the principles in it, you can find creative
ways to use each of the plans for yourself, either in conjunction or in different phases of your fat
loss journey.

WOMEN’S SPECIAL: DIETING ON YOUR PERIOD
Women are more prone to fluctuations in weight due to hormones, especially at that time of the
month. Do not be concerned if your weight goes up by 2-3 kgs for a week leading up to your
period.
Here are a few tips that may help you stay on track while dealing with cravings, weight
fluctuation, menstrual cramps and mood swings:
● MOVE. Activity during your period can help relieve menstrual cramps and mood swings.
Working out helps release endorphins that have a positive effect on how we feel and
behave.
Don’t stop training just because you’re on your period. Wear comfortable clothing that
helps you feel secure and if necessary, reduce the intensity of cardio on days when your
flow is somewhat heavier. There are no negative effects of weight training or exercising
during your period.
● STRETCH. Light stretching helps with menstrual cramps and any joint pains that may
arise during your period.
● NOURISH. While cravings for junk food increase during your period, it’s important to
focus on nourishment instead of succumbing to temptation. Getting enough
micronutrients ensures that you have a healthy, pain-free period.
● FIGHT CRAVINGS. Women often create a habit of binge eating during their periods.
While we can attribute this to hormonal imbalances, craving certain foods has become
more of an excuse to binge than an actual necessity.
You can battle the cravings by exercising, which boosts feel good hormones.
➢ Go for a walk when a craving kicks in. This will help take your mind off the food you’re
craving and can potentially help alleviate menstrual cramps and burn calories as well.
➢ Track your cycle and stock up on fruits and veggies for the days leading up to your cycle.
When you feel like snacking, you’ll be prepared with low calorie snacks instead of
chocolates and chips.
➢ If your cravings get the best of you, opt for lower calorie versions and smaller portions of
the snacks you’re craving e.g. low-fat yogurt mixed with 1 teaspoon sugar (or better still,
a zero-calorie sweetener) OR two small cubes of dark chocolate instead of a whole bar.
Sometimes just a taste can do the trick.
● BE COMFORTABLE. While you may be used to using sanitary pads, menstrual cups
and tampons may be more comfortable to be inactive during your period. Not to mention
they’re more eco-friendly and reasonable.

GOOD TO KNOW
MOTIVATION vs CONSISTENCY
Regardless of whether someone is a world class athlete or a couch potato, everyone has a
capacity when it comes to willpower and motivation. NO ONE is motivated ALL the time and the
difference between someone who gets results and someone who doesn’t, is consistency!
Fitness is a lifestyle and the only way to lose fat, maintain your weight and get better is to stay
consistent with your diet & training, even on the days you’re not motivated.
WHEN YOU’RE HUNGRY
If you must fuel your hunger by snacking in the day, try and make good, low calorie choices like
boiled egg whites, veggie sticks, black coffee, green tea, isabgol (psyllium husk), Coke zero etc.
At some point in your diet, hunger is inevitable and so it can also be beneficial to think of hunger
as a signal that your body is ready to start tapping into fat stores for energy. As we’ve already
read, fat is simply stored energy. When you feed your body more calories than it burns, it stores
this energy as fat. When you feed your body lesser calories, it starts using the stored energy
(fat.)
While we do need a basic amount of calories for survival and good health, a little hunger goes a
long way in fat loss. Over time, your body will adapt and you’ll start to feel less hungry
throughout the day.
READ NUTRITION LABELS
Regardless of whether you’re flexible dieting, it’s good to know how to read a nutrition label.
Food items are often marketed as “healthy” but that does not mean they’re always fat loss
friendly. Learn to read nutrition labels here and make informed choices when shopping for
processed foods.
MORE THAN ONE WAY TO GAUGE PROGRESS
While fat loss is your biggest goal at the moment, there are many ways to gauge progress
outside of the weighing scale. If you’re new to training, it’s possible to gain muscle while losing
fat, thus keeping your weight around the same number. This will start changing as the weeks go
by and is nothing to be startled by.

Measurements and progress pictures are a great way to check progress as they allow us to see
exactly where we’re losing fat from. Fat calipers are good to your take body fat percentage
every month or so.
Besides these, progress can also be seen in your relationship with food, the change in your diet,
your habits, your strength in the gym, your overall stamina and so on.
Personal and mental progress can sometimes feel much better than physical changes.
FAT LOSS IS NOT LINEAR
It is absolutely normal to notice a lot of fluctuations in your weight throughout your fat loss
journey. For many reasons, including water retention, bloating, bowel movements, increased
sodium consumption, hormones etc., your weight will fluctuate. As long as you keep losing fat
every month, this is nothing to worry about.
Below is a graph showing Sheena’s weight loss progression from Aug’16-Jan’17. As you can
see there are many spikes in weight that may last for extended periods of time.

FAT LOSS MYTHS
Myth: Eating carbs (rice, roti, bread, etc) at night will make me fat.
Fact: Eating more calories than your body needs to maintain its weight will make you fat. You
will lose fat whether you eat carbs in the day, evening or at night as long as you are eating in a
calorie deficit overall. And if you aren’t in a calorie deficit, you won’t lose fat regardless of when
you eat your carbs.
Myth: If you eat too little, your body will go into starvation mode and your body will stop burning
fat and start storing fat.
Fact: You will lose fat as long as you are eating less calories than your body needs to maintain
its weight. While it is true that your metabolism slows down as you lose weight, that just means
that you need to eat even less calories in relation to your reduced body weight. For e.g. if you
were eating 1700 kcal to lose fat at 65 kgs, you may need to eat 1300 kcal to continue losing fat
after dropping 10 kgs.
The idea that your body will start storing fat in a severe calorie deficit is a myth. However
dropping your calories too low can be unsustainable.
After losing a lot of weight (10% of your bodyweight or more), it is a good idea to increase your
food intake for a while to bring your metabolic processes back up. This is known as reverse
dieting.
Myth: Artificial sweeteners are bad for the health.

Fact: Artificial sweeteners have been approved by the FDA (Food and Drug Administration).
They are the amongst the most thoroughly tested additives and research has found them to
safe when consumed in normal quantities.
Myth: Eating several small meals a day boosts your metabolism and helps with fat loss.
Fact: Research shows that whether an individual consumes several small meals or 2-3 big
meals, the total increase in metabolism (or more accurately TEF) remains the same as long as
the total quantity of food consumed is the same. TEF or thermogenic effect of food is the
amount of calories (energy) used by your body to process food.
Whether you eat 1500 kcal worth of food spread over 7 meals or 2 meals, the total calories used
to process this food will remain the same.
Myth: Too much protein is bad for you.

Fact: The only research showing a negative effect associated with a greater consumption of
protein was on people with pre-existing kidney issues/diseases. For normal, healthy individuals,
eating as much as 2.5 times their body weight (in kgs) in grams of protein has not proven to
cause any issues.

Myth: If I stop working out, my muscle will turn into fat.
Fact: Muscle and fat are two different types of tissues in the body. Muscle cannot turn into fat
and vice versa. If you stop working out for some reason, ensure that you reduce your calories in
conjunction with that so that you do not gain weight.

REFERENCES & RESOURCES
The assertions and methods listed in this guide are based on research articles from peer-reviewed scientific journals,
the recommendations of industry experts and nutrition textbooks. They are also validated by our own personal
experiences, those of our clients and millions of people across the globe who have benefited from these concepts.
http://www.ncbi.nlm.nih.gov/pubmed/23360586
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2376744/
https://www.ncbi.nlm.nih.gov/pubmed/9880251
https://www.ncbi.nlm.nih.gov/m/pubmed/23739654/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4516560/
Nutrition: Concepts and Controversies

by Frances Sizer, Ellie Whitney
Advanced Nutrition and Human Metabolism by Sareen S. Gropper; Jack L. Smith
Oxford Handbook Of Nutrition And Dietetics by Joan Webster, Angela Madden & Michelle Holdsworth
Nutrition: The Complete Guide by John Berardi, PhD & Ryan Andrews, MS/MA, RD
The Lean Muscle Diet by Alan Aragon and Lou Schuler
The Muscle & Strength Pyramids” by Eric Helms, Andrea Valdez and Andy Morgan
The Lean Muscle Diet by Alan Aragon and Lou Schuler
https://alanaragon.com/researchreview
http://www.bodyrecomposition.com
http://www.lookgreatnaked.com/
http://weightology.net

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THE BASICS

CHOOSING YOUR PLAN

THE 3 PLANS: A BRIEF INTRODUCTION

N.EA.T (Nonexercise Activity Thermogenesis)

GOAL SETTING & PROGRESS TRACKING

USING THE PLANS TOGETHER

WOMEN’S SPECIAL: DIETING ON YOUR PERIOD

FAT LOSS MYTHS

REFERENCES & RESOURCES

Copyright: © 2018 Built By Goals. All rights reserved. 1

Copyright: © 2018 Built By Goals. All rights reserved. 2

WHY DO YOU HAVE FAT?

SO, HOW DO YOU GET RID OF THE FAT?

Copyright: © 2018 Built By Goals. All rights reserved. 3

Copyright: © 2018 Built By Goals. All rights reserved. 4

The three approaches we will be covering are:

The reason we have chosen these is that:

Copyright: © 2018 Built By Goals. All rights reserved. 5

(1 serving of vegetables is approximately the size of your entire palm.)

​(1 serving of protein is approximately the size of your palm.)

Copyright: © 2018 Built By Goals. All rights reserved. 6

Copyright: © 2018 Built By Goals. All rights reserved. 7

FIND A PLAN THAT WORKS FOR YOUR LIFESTYLE & PREFERENCES

Copyright: © 2018 Built By Goals. All rights reserved. 8

Who is it NOT for?

Copyright: © 2018 Built By Goals. All rights reserved. 9

Who is it NOT for?

Copyright: © 2018 Built By Goals. All rights reserved. 10

Who is it NOT for?

Copyright: © 2018 Built By Goals. All rights reserved. 11

What is Flexible Dieting?

How does it work?

How will I know how much I’m consuming?

What you will need:

Copyright: © 2018 Built By Goals. All rights reserved. 12

HOW TO DO FLEXIBLE DIETING

YOUR FIRST STEPS

STEP 4: Learn the basics about macros and calories below:

Therefore, a meal or food item containing

Copyright: © 2018 Built By Goals. All rights reserved. 13

Why do I need to plan my meals?

What should my meals look like?

How do I plan my meals?

Copyright: © 2018 Built By Goals. All rights reserved. 15

How to meal prep:

How to track calories and macros if you cook daily:

Copyright: © 2018 Built By Goals. All rights reserved. 16

MEAL 1 MEAL 2 MEAL 3 MEAL 4 MEAL 5 Total

OR​,​ it could look like this:

MEAL 1 MEAL 2 MEAL 3 MEAL 4 MEAL 5 Total

Black coffee 2 egg whites 40g kidney 150g pan 2 slices

Copyright: © 2018 Built By Goals. All rights reserved. 17

What is a cheat meal?

What is a treat meal?

Can every meal be a treat meal?

What should my treat meals look like?

How do I track my treat meals?

Copyright: © 2018 Built By Goals. All rights reserved. 18

Copyright: © 2018 Built By Goals. All rights reserved. 19

Copyright: © 2018 Built By Goals. All rights reserved. 20

Can I use an app other than MyFitnessPal to track my calories?

Do I need to purchase the paid version of the MFP app?

What should I track and what shouldn’t I?

(1 serving of protein is approximately the size of your palm.)

OR, it could look like this:

3. Having 1 scoop of whey protein in water if you're absolutely unable to go on a zero

OR, it could look like this:

WHAT IS N.E.A.T? NEAT or Nonexercise Activity Thermogenesis is the energy expended by

We recommend aiming to lose 1% of your bodyweight per week, as this is an easily