How to eat to achieve and maintain ideal body fat %.

Read time: 2 mins

I'm going to tell you my 3 rules for achieving and maintaining 12% body fat.

If you want to look, feel, and be your best - tune in. I am not going to talk about calorie counting. I am going to give you my simple thought process for choosing the nourishment I consume. This is not medical advice. I am not telling you what to do. I am telling you what I do. Getting and staying lean is much simpler than you think.

Unfortunately, most people never figure this out.

Everyone overcomplicates it.

Here are a few reasons why most people fail (and why I did too).

• They focus only on calories in/calories out.

• They consume artificial chemicals and seed oils.

• They don't consume enough protein.

• They consume way too much alcohol.

I’ve gone from 27% to 12% body fat, and maintain it, by following these 3 rules.

Here's how, step by step:

Rule 1: Eat plenty of quality protein.

I am not saying to eat a ton of protein. I am saying to eat plenty of quality protein. Weighing 180 lbs., I eat 120-150 grams per day.

Protein is the body's primary source of strength, growth, and repair. Protein slows the rate at which your tissues age and decay.

Break the body down through intense physical training. Build the body up with pure, high-quality protein. Only eat natural plant (and/or) animal sources. I refuse to engage in the perpetual battle of animals vs. plants. Humans are designed to consume both. Make your own choices.

Understand this…

You live inside your body for your entire life. If you lived inside one house, your entire life, wouldn't you want it to be an indomitable fortress?

Rule 2: Stop drinking so much damn alcohol.

Alcohol is poisonous to your body. Literally.

Ethanol (drinks) —> Acetaldehyde (toxic) —> Acetate (toxic) —> CO2 + Water (waste).

Consuming alcohol damages your DNA. It disrupts dozens, if not hundreds of functions in your body. Consuming alcohol while trying to lose weight is like driving a race car with your foot on the brake. Your progress will accelerate, once you reduce alcohol to zero.

Yet, I am not dogmatic. Humans need to enjoy life. I drink 1-2 glasses of quality wine (organic is even better) with a high-quality meal, once or twice a month, on average.

Rule 3: Eat natural whole foods, only.

This is the master rule that guides all your decision-making.

Humans are not meant to consume inorganic substances. Period. Our bodies can't break them down. When we consume inorganic material, it intoxicates our physical systems.

"For every organic substance produced by a living organism, there exists, somewhere in nature, an enzyme capable of breaking that substance down. In effect, no organic substance is synthesized unless there is provision for its degradation: recycling is thus enforced." (Jones, The Ecologist 18, no. 1, p.34)

When you only eat natural, Whole Foods you won’t overeat, and therefore you’ll lose weight. Your body will have no problem breaking down everything you consume. This is key. It becomes so effortless to lose weight and stay lean once you truly understand this.

If all you did was delete every food in your life that had any artificial chemicals or seed oils in it, you'd win.

Jared Evans