Simple Nutrition Strategies for Fat Loss, Muscle Building, and Optimal Health

Nutrition advice today can feel overwhelming – but it doesn’t have to be.

My goal with this guide is simple: help you master the basics of nutrition, avoid common pitfalls, and build a sustainable plan that delivers long-term results. These principles aren’t just theory. They come from 20 years of personal experimentation (including plenty of mistakes) and 5+ years of coaching clients through real world transformations.

These men I coach, who see radical transformations, aren’t professional athletes or fitness influencers. They’re everyday husbands, fathers, entrepreneurs – growth minded men – who have found ways to fit a great diet and training program into their lives, instead of revolving their lives around workouts or eating schedules.

Whether your goal is to look your best, feel your best, drop fat, build muscle, or perform at a higher level – this guide will cut through the noise and show you how to build a strong, simple foundation for lasting success.

Nutrition Principles: Calories, Macros, and Metabolism Explained

Energy Balance (Calories In vs Calories Out)

When it comes to losing or gaining weight, calories are king.

Does that mean calories are all that matter?

Absolutely not – and you’ll see why as you dive into this guide.

But the truth is simple: calories are just energy. If you don’t get this equation right, you’ll spin your wheels trying to change your weight.

Take in more calories than you burn → you gain weight
Burn more calories than you take in → you lose weight
Burn the same amount you take in → you maintain your weight

This is an oversimplification. It looks great on paper, but real life is more complex.

Maybe you’ve tried to track calories before but didn’t see results. That doesn’t mean the basic math is wrong – it shows the practical imperfections of calorie tracking:

Calorie labels and apps are often inaccurate
Calories burned (especially from exercise) are hard to measure
People consistently underestimate how much they eat

So don’t throw out calorie tracking entirely – but don’t fall into the trap of thinking it’s the only way to change your body either. (link to your simplified tracking method here)

If your goal is to lose weight (and ideally fat, not just scale weight), calories matter.

But you don’t live in a perfectly controlled lab – and that’s why I’ve simplified the “how to” section below.

Here’s the biggest thing to remember:

Energy balance occurs over weeks, months, and years – not in a 24 hour period.

What does this mean for you?

Most people believe they need to hit a target calorie number every single day to see progress.

But the body doesn’t reset every 24 hours.

You can eat 2,000 calories a day for 5 straight days – but if you blow it for 2 days, you can erase your progress in a hurry.

Think about it like a budget:

You need to manage your daily “spending” (calories), but real success comes from stacking good weeks and months together – not stressing about every single day.

Macronutrients

Tracking your macronutrients (or macros) has gained a lot of popularity. If calories are king, macronutrients are the queen.

There are 3 main macronutrients that you need to know about:

Protein:

Contain 4 calories per gram
Made up of amino acids (the building blocks of muscle)
Found in animal proteins (meat, eggs, fish, etc) and various other plant based foods (beans, grains, etc)

Carbohydrates:

Contain 4 calories per gram
Eventually get broken down into glucose, a quicker energy source great for higher intensity/shorter duration activities.
Found in fruits, vegetables, grains, and starches. There are simple carbs (ex: fruits, honey, sugar, etc) and complex carbs (oats, beans, potatoes, etc)
- Simple carbs digest quickly and cause a faster rise in blood sugar.
- Complex carbs digest slower and provide more stable energy.

Fats:

Contain 9 calories per gram
Slower to convert to energy, great for sustaining long duration/low intensity activities
Found in oils, nuts, animal proteins, plant based sources (avocados, olives, etc). There are saturated fats (coconut, butter, animal fat) and unsaturated (olive oil, avocados, etc)

Of the macros listed above, carbohydrates and fats have become very confusing over the years. For a while, fat was demonized as making people fat – while food companies capitalized on low fat/fat free options. Later, the low carb and keto craze came – in which people were told to fear carbs – and food companies capitalized on low carb options.
Scroll down to the ‘how to get started’ section to ease your mind around which one is right (hint: neither are bad and how you consume them is in context of your goals and eating style).

Metabolism

Your metabolism isn’t broken – it’s waiting for better instructions.

It’s common to hear people blame their metabolism for weight gain.

And while there are some factors outside your control (like age, genetics, hormones), you might be surprised how much of your metabolism is within your control – most of which is covered in this guide or in other articles on this site.

Here’s what you can do to improve your metabolism:

Build more lean muscle mass (the number one way to burn more calories at rest)
Increase your protein intake (protein has the highest thermic effect of food, meaning it burns more calories to digest than carbs or fats)
Avoid prolonged low-calorie diets and excessive exercise ([link] Why exercising more and eating less doesn’t work)
Stay active even during fat loss (fat loss often lowers subconscious movement — more on this here: [link] 5 truths about metabolism)

Metabolism is highly individual and highly adaptive.

It’s not a simple fast or slow switch you can turn up or down – your body constantly adjusts based on your habits, diet, exercise, stress, and sleep.

If you want a deeper dive into how metabolism really works (and how to boost it naturally), I’m working on a new article soon on this topic.

Simple Nutrition Habits That Deliver Real Results

The Big 3 (Calories, Protein, Fiber)

Small changes, big results.
I believe simple is strong – and I love little things that create big results. That’s exactly what mastering “The Big 3” will do for you:

Consistent Calories: when it comes to burning fat, building muscle, or simply fueling your body to feel your best – setting calories consistent with your goals is non-negotiable.
- Where to start: Multiply your bodyweight x15 for maintenance, x10–12 for fat loss, or x16–18 for muscle gain.
Prioritize Protein: Protein is a powerhouse. It boosts satiety, preserves (and builds) muscle, and burns more calories to digest than carbs or fat.
- Where to start: Aim for a minimum of 0.7g per pound of bodyweight (or 1g per pound of goal bodyweight if you have significant fat to lose).
Fiber Focus: Fiber is your secret weapon for digestion, gut health, energy, and long-term weight management. Plus, high-fiber foods naturally push you toward better eating choices.
- Where to start: Target 14g of fiber per 1,000 calories you eat.

Bottom line:

Mastering The Big 3 gives you an unbeatable foundation.

The 2+2 Meal Method: Simple Meals That Fuel Results

This formula is a cheat code to looking, feeling, and performing your best — without obsessing over food.

It’s something I’ve used for years, and clients love how simple (and sustainable) it is.

Here’s why it works:

Fewer ingredients = usually fewer calories
Whole foods = higher fiber and better nutrition
Simple structure = easy to apply anywhere (home or restaurant)

The 2+2 Formula:

Prioritize 2: Protein+Veggie

Pick 2: Fat, Fruit, Starch

Every meal should prioritize a protein and a vegetable first.

Then pick two extras based on your needs and goals.

This formula is set up the way it is because people tend to undereat protein and veggies while overeating fats and carbs.

It’s hard to gain fat if you’re primarily eating protein and veggies. It’s a lot easier to overeat when it comes to carbs and fats.

In theory this is great, but here are a few samples of how this can look in real life:

The Basic Breakfast:

Protein: 2-4 egg omelette
Veggie: spinach and mushrooms
Fruit: handful of blueberries
Fat: whole milk latte

The Bunless Burger:

Protein: beef or turkey burger (obviously beef is the better choice, but I know some of you might be into that whole turkey thing)
Veggie: lettuce wrap with tomato
Starch: sweet potato fries
Fat: cheese

Surf and Turf:

Protein: shrimp and steak (why choose just one?)
Veggie: roasted brussel sprouts
Fat: oil used to roast veggies
Starch: baked potato (skip the heavy toppings)

Eating out (Chipotle examples):

Order #1 – salad bowl:

Protein: steak
Veggies: salad greens
Starch: brown rice
Fat: guacamole

Order #2 – burrito:

Protein: chicken
Veggies: fajita veggies
Starch #1: burrito wrap
Starch #2: black beans OR
Fat: cheese

Tip: if your goal is fat loss, be selective – you can’t load up on everything.

This formula isn’t magic, but this formula helps provide a simple framework to long-term results (without obsessing over calories).

The 3 Weight Loss Levers (TR, DR, CR)

Believe it or not, there are only three variables that can be manipulated when it comes to your diet. Yes, only three. It might seem like there are thousands based on the different diets out there, but there are only three:

1. Time Restriction (TR): changing when you eat (ex: intermittent fasting)

2. Dietary Restriction (DR): changing what you eat (ex: keto, paleo, vegan)

3. Caloric Restriction (CR): changing how much you eat (ex: calorie counting, Weight Watchers)

Most diets you hear about manipulate one (or a mix) of these.

There you have it – the overwhelm of information out there just got at least a little bit simpler.

The key to making this work for your goals:

If weight loss is your goal, caloric restriction must happen – directly (tracking calories) or indirectly (through TR or DR).

Examples:

Intermittent fasting helps many people eat fewer calories by shrinking the eating window.
Keto works for some because it limits carb-heavy, easy-to-overeat foods — leading to less overall calories.

No calorie reduction = no fat loss. Period.

Master Your Meal Timing for Better Energy and Fat Loss

What you eat matters — but so does when you eat.

Your body and your hormones thrive on consistency. This doesn’t mean you need to be robotic with your eating – but choosing to eat around similar times each day can greatly help feelings of hunger, digestion, energy, and many other things.

Here’s the simple framework:

First and Last Meals: Eat your first and last meals at roughly the same time each day — including weekends.
Delay Breakfast: Wait 1–2 hours after waking before eating or drinking caffeine. This allows your body’s natural rhythms to do its thing, and can greatly boost your energy (and reduce crashes) throughout the day.
Finish Eating Early: Try to stop eating 2–3 hours before bedtime.This will greatly improve sleep quality, morning energy levels, and can reduce chance of fat storage overnight.

No Snacking: A Simple Rule With Big Benefits

Implementing a no snacking rule is one of the first changes I make with coaching clients – and it often leads to huge improvements:

Reduces processed food intake
Improves fat burning through less mindless eating
Helps regulate blood sugar and energy
Reduce hunger, better energy, improved hormones
Supports gut health by giving your digestive system true breaks
Increased productivity by simplifying meal prep and not thinking about what to eat all the time

Stick to 2–4 solid meals per day.

You’ll be surprised how much better you feel once your body adjusts.

Tracking Calories: Should You Do It?

Should you track calories?

The short answer: yes – at least for a short and defined period of time.

Even if you never plan to track forever, logging your food intake temporarily teaches you:

How much you’re really eating (spoiler: most people underestimate by 50%+)
How much food you need to maintain, gain, or lose weight
How deceiving marketing can be (“healthy” foods packed with hidden calories)
How tiny habits (creamer, bites, nibbles) add up

Tracking leads to awareness. And more awareness leads to more results.

The Mindset Shifts That Make or Break Your Nutrition

The Power of Small Changes

Don’t overlook the power of small changes. Here are some simple mindset shifts you can make around your meals:

Eat slowly. Chew your food. Be the last one at the table to finish. You’d be amazed how this one habit alone can reduce how much you eat.
Eat until your 80% full (not until your stuffed)
Eat without distractions. No phone, no eating in the car, no eating while watching TV
Avoid drinking your calories

Stay Consistent by Avoiding Major Setbacks

Sometimes success isn’t about heroic consistency. It’s about avoiding the crash and burn.

For most of my life, I was incredibly consistent with my diet… until I wasn’t.

Here’s what I mean:

I would be dialed in for days or weeks at a time — and then a big slip-up would occur.

A vacation. A birthday. Any excuse to go off the rails.

The truth is: I would’ve made far more progress if I had simply avoided the big slip-ups.

Why Chasing Fads and Extremes Fails Every Time

Too many people fall into a restrict – binge – restrict pattern.

This all-or-nothing mindset inevitably leads to crash diets, rebound weight gain, and an unhealthy relationship with food.

You and I both want to shortcut this journey — but like anything worthwhile, it takes time.

Chase consistency, not fads.

If a plan promises quick results or requires extreme lifestyle changes, it’s probably not sustainable.

The Stress-Sleep Connection to Better Health and Body Composition

What does stress and sleep have to do with nutrition?

Actually…a lot.

Improving your stress and sleep can:

Improve hormones like testosterone and growth hormone
Improve blood sugar regulation throughout the day
Reduce fat storage (by lowering cortisol)
Reduce cravings (people crave sugar and overeat more when sleep-deprived — but you probably don’t need a science article to tell you that)

Action steps:

Manage your stress – even just taking a few deep breaths before meals can help.
Prioritize high-quality sleep – it will improve your results in every area of your life.

I’ve written in-depth about mindset as it relates to improving your health, fitness, performance, and body composition. Head here to check out all mindset articles