Nutrition For Effective Weight Loss


  • Burnfitbody nutritional guide for weight loss is based on individualized weight and health assessment and fitness goal.
  • We do not recommend going into a diet that is most likely to fail because it’s not sustainable in a long run.
  • We recommend a healthy eating habit that is natural and void of disastrous process foods.
  • If you are coachable and willing to follow our nutrition and fitness program we guarantee that you will reach your optimum health and fitness goal.

Our Nutritional Guide is Based on Facts: Do’s and Don’t

1. Don’t Drink Liquid Sugar:  Sugary drinks are the most fattening things you can put into your body. This is because liquid sugar calories don’t get registered by the brain in the same way as calories from solid foods Sugary drinks are strongly associated with obesity, type 2 diabetes, heart disease and all sorts of health problems. Keep in mind that fruit juices are almost as bad as soda in this regard. They contain just as much sugar, and the small amounts of antioxidants do NOT negate the harmful effects of the sugar.

2. Go Nuts: Despite being high in fat, nuts are incredibly nutritious and healthy. They are loaded with magnesium, vitamin E, fiber and various other nutrients.

3. Don’t Eat Processed Junk Food: All the processed junk foods in the diet are the biggest reason the world is fatter and sicker than ever before. These foods have been engineered to be “hyper-rewarding,” so they trick our brains into eating more than we need, even leading to addiction in some people. They are also low in fiber, protein, and micronutrients (empty calories), but high in unhealthy ingredients like added sugar and refined grains.

4. You Can Drink Coffee: Coffee has been unfairly demonized. The truth is that it’s actually very healthy. Coffee is high in antioxidants, and studies show that coffee drinkers live longer, and have a reduced risk of type 2 diabetes, Parkinson’s disease, Alzheimer’s and numerous other diseases.

5. Eat Fatty Fish: Pretty much everyone agrees that fish is healthy. This is particularly true of fatty fish, like salmon, which is loaded with omega-3 fatty acids and various other nutrients.

6. Sleep More: Getting enough quality sleep can not be overstated. It may be just as important as nutrition and exercise, if not more. Poor sleep can drive insulin resistance, throw your appetite hormones out of whack and reduce your physical and mental performance. And avoid Bright Lights Before Sleep: When we’re exposed to bright lights in the evening, this disrupts production of the sleep hormone melatonin.


8. Drink Water, Especially Before Meals: Drinking enough water can have numerous benefits. One important factor is that it can help burn more calories.

9. Don’t Overcook or Burn Your Meat: Meat can be a nutritious and healthy part of the diet. It is very high in protein and contains various important nutrients.

10. Take Vitamin D3 if You Don’t Get Much Sun: Back in the day, most people got their vitamin D from the sun. The problem is that most people don’t get much sun these days. They either live where there is no sun, or they stay inside most of the day or use sunscreen when they go out.

12. Don’t Forget to Eat Vegetables and Fruits: Vegetables and fruits are the “default” health foods and for good reason. They are loaded with prebiotic fiber, vitamins, minerals and all sorts of antioxidants, some of which have potent biological effects.

13. Make Sure to Eat Enough Protein: Eating enough protein is incredibly important, and many experts believe that the recommended daily intake is too low. Protein is particularly important for weight loss and works via several different mechanisms. A high protein intake can boost metabolism significantly while making you feel so full that you automatically eat fewer calories. It can also cut cravings and reduce the desire for late-night snacking.

14. Don’t Smoke or do Drugs, and Only Drink in Moderation: If you’re a tobacco smoker or abuse drugs, then diet and exercise are the least of your worries. Tackle those problems first. If you choose to include alcohol in your life, then do so in moderation only, and consider avoiding it completely if you have alcoholic tendencies.

15. Don’t Eat a Lot of Refined Carbohydrates: Not all carbs are created equal. Refined carbs have been highly processed, and have had all the fiber removed from them. They are low in nutrients (empty calories), and can be extremely harmful.

16. Don’t Fear Saturated Fat: The “war” on saturated fat was a mistake. It is true that saturated fat raises cholesterol, but it also raises HDL (the “good”) cholesterol and changes the LDL from small to large, which is linked to a lower risk of heart disease.

17. Avoid Artificial Trans Fats: Artificial trans fats are harmful, man-made fats that are strongly linked to inflammation and heart disease. It is best to avoid them like the plague.

18. Use Plenty of Herbs and Spices: There are many incredibly healthy herbs and spices out there. For example, ginger and turmeric both have potent anti-inflammatory and antioxidant effects, leading to various health benefits.

19. Track Your Food Intake: The only way to know exactly what you are eating is to weigh your foods and use a nutrition tracker like myfitnesspal or Cron-o-meter.

20. Don’t go on a “Fad Diet”: Diets are notoriously ineffective, and rarely work well in the long term.In fact, “dieting” is one of the strongest predictors for the future weight gain. Instead of going on a diet, try adopting a healthier lifestyle. Focus on nourishing your body, instead of depriving it.

21. Don’t Throw Away The Yolk: Whole eggs are so nutritious that they’re often referred to as “nature’s multivitamin.” It is a myth that eggs are bad for you because of the cholesterol. Studies show that they have no effect on blood cholesterol in the majority of people. What we’re left with is one of the most nutritious foods on the planet, and the yolk is where almost all of the nutrients are found.

At Burnfitbody eating healthy food is highly recommended, you cannot achieve your best-fit body without following the good nutrition and exercise regimen.

Weight loss is a natural side effect of better food choices and a good exercise program.