People get overwhelmed with the confusing nature of the fat loss industry, this is my attempt to simplify it. Of course each one of these things can be broken down to become more and more complex but as a simple overview I have tried to outline the things people should start with for fat loss. 

​There are five primary factors that get adjusted to loss fat. 

What are the five factors?

Macro's - Micro's - Calories - Timing - Exercise 

What do you mean by Macros?

Fats, Carbs and Protein 

What do you mean by Micros?

Essential nutrients such as vitamins and minerals

What do you mean by Calories?

Units of energy

What Do you mean by Timing?

When you eat or exercise effect the results

What do you mean by Exercise?

Movement typically split into weight training or cardio 

Five Primary Factors With Subcategories
and adjustment examples for weight loss 
-everything needs to be done in cycles or the body will acclimate and the weight loss will stop  

Macros - Fix protein amount and reduce carbs 
example : low carb 2 out of 3 days 

​Micros - Nutrients 
Example : supplement needed nutrient not present in the diet

Calories - Be in a caloric deficit
Example : 500 calorie deficit 6 out of 7 days

Timing - Increase fasting window length
Example eat only 8, 6 or 4 hours a day and fast the rest of the day (intermittent fasting - zero calories in fasting window)

Exercise - Both lift and do fasted cardio in cycles
Example : lift day, recovery day, cardio, cardio, lift day ect...
for additional weight loss increase intensity, time or type
Lifting days - Higher carbs 
Cardio Days - Higher fat

​Water - Glycogen - Muscle - Waste & Fat
are all weight 
​ 
Losing weight doesn't mean you're losing Fat

Weight Loss Is Often Different From Fat Loss
 
Water, Glycogen, Muscle and Waste in your system can all account for weight gain and weight loss, none of 
these are fat. It is important to focus not on weight loss but fat loss. Many diets manipulate water, glycogen, muscle and waste weight and hold fat. Once the diet ends the weight comes back and the fat never went away. The person feels like a failure. I measure weight just to see trends my weight is trending down even though it fluctuates day to day. Body composition is what I am actually concerned with so if my weight loss has leveled off but my belt is getting smaller and my strength is going up I don't have anything to worry about. I also track my workouts and my strength is trending up. I am maintaining my muscle weight but losing fat. This is the goal but is a very difficult task and requires strategies like the ones I have outlined on this sight. 

​The key to real weight loss is found in altering not just our food but our light and environment - Quantum Health
Check out the To Try  pages to find out practical steps to improve health.
It's difficult to get really healthy and stay over weight. 

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Keto Diets and Fat Loss - The phrase Fat as Fuel should be Body Fat as Fuel 

A keto diet can help with inflammation, brain function and weight loss but this popular diet is often misunderstood when it comes to fat loss. On a strict keto diet (70% fat) insulin goes down and the body will shed water, use up glycogen, burn muscle from reduced protein intake and drop waste due to the lack of fiber on a high fat diet. The body will always use what you consume before it taps into fat reserves so eating fats, Mct's and ketones all prevent you from true fat loss. I'm not saying that a person can't lose fat on a keto diet but I am saying that in many cases it is misleading because people lose weight and assume that it is all fat when in most cases it is not.

​Many companies are marketing keto products that are just products with fat in them which may not spike insulin as much as sugar but will still prevent fat loss. This type of marketing needs to be avoided. For a person trying to loose fat on a keto diet measuring ketones doesn't seem to make much sense to me especially when people are consuming ketones and are still eating glucose. If I measure my glucose before a workout and then after the glucose is lower because I used it as fuel. Same with ketones so having high ketones shouldn't be the goal it should be fat loss. Then people go off the diet and the body tries to bring back the water, glycogen, muscle and waste and the person thinks they are fat again and that they have to be keto forever. 

I think keto dieting is a great tool that can be used to achieve better brain power, health benefits, fat loss and much more unfortunately I think the alternative health industry, both products and practitioners are selling people on keto without really explaining how it works. On a keto diet calorie levels still matter and most people may not know just how many calories fat contains and as they initially shed weight they may think they can eat a massive amount of calories in the form of fat and loose fat at the same time. This is a miss understanding. You don't have to eat lots of fat to loose body fat. Calories, macro's, micro nutrients and timing all matter.