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How to Shed Fat and Completely Transform your Body

These principles will help you to shed fat, build muscle and establish optimal performance for your chosen sport.


Fat sources heavy in monounsaturated fats are some of the healthiest calories you can take in. Foods high in monounsaturated fats include olive and canola oils, avocado, natural nut butters, and almost all raw nuts including peanuts and almonds.  Monounsaturated fats and the foods that contain them are exceptional for general health.

There is a conventional myth that you should cut all fats out of your diet if you want to lose weight. This is a spurious idea, as healthy fats are essential for hormonal health and effective brain function alongside many other benefits.

TIP: While proteins and carbs have 4 calories per gram, fats contain 9.

3. Nutrient Timing

Nutrient timing means determining when during a day it is best for your body to consume the nutrients it needs (in accordance with your goals). This is best understood when it is split into meal frequency and timing in relation to activity.

This can be broken down even further into the 3 macro nutrients, and how often should they be consumed and in what portions throughout the day.

“So long as you get your calories and macros right, timing is a much smaller concern, responsible for at most about 20% and possibly as little as 10% to the total impact of a diet plan.”

Points to consider

  • Fats and fibre should be largely avoided close to or during the workout
  • Any number of meals works well, but best results are likely in the 4-6 meal range per day
  • As long as protein is eaten in all meals, post-workout protein timing may not matter
  • Eating most of your daily carbs pre, during, and post workout seems to have a small advantage

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