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25 responses

  1. haley
    January 3, 2013

    It’s great! Actually, I am a kind of dieter who are doing this repeatly… for a certain time, I eat low calories, but sometimes I really feel like high calories. my problem is that I can’t last over 2-3 weeks with one strategy.. I think the part 3 will be for me definitely! I can’t wait! Thank you Rusty!

  2. Tasha
    January 3, 2013

    Sad to say, but this makes complete sense. Back when I lived at home all our meals were meat, potatoes, and a veggie (besides breakfast) and I was always lean and fit! Now that I’ve graduated college (drank a ton of beer) and the big pressure is to eat less and stay skinny I’ve been gaining weight! Now its time to go back to the way I use to eat and work-out and actually enjoy my food.
    Thanks for showing me the light!

  3. Kris Gunnars
    January 4, 2013

    Awesome article, Rusty!

    I often get e-mails, usually from women, that have been on a low-calorie diet for months with cardio almost every day, and haven’t lost an ounce of fat.

    Personally I tell them that dieting for too long at a time can be detrimental. If weight loss slows down too much, stop dieting for a while, work on maintenance and increasing your metabolism and add some muscle. Then a few months later, start dieting again.

    The “bulking and cutting” cycle maybe isn’t optimal when you take it to the extreme and eat yourself fat during each bulk, but it sure as hell works if you do it right.

  4. Johan
    January 4, 2013

    Dear Rusty Moore,

    I appreciate all the work and effort what you put in your work. I love your no BS approach! This is very informative and such a great blog post.

    Six meals a day is pure nonsense regarless your diet. I like to eat big satifying meals: when I eat, I eat.

    I’ve read also that old school bodybuilders like Franco Columbu ate fewer but bigger meals consisting high quality fats, carbs and protein and not 6 tiny low-fat bullshit . . .

    My grandparents eat thrice a day and their diet consists only whole foods like meat, potatoes, fruits, veggies and natural fats, yet they have no health problems.

    I’m currenty at 10% bodyfat eating three meals a day but I follow low carb high fat diet (almost paleo) and I’m considering to increase my carbs and balance my macros in order to gain a little bit muscle. Although I’ll increase my carbs and decrease fats, I’d like to eat thrice a day because it fits best to my daily schelude.

    What kind of macro ratio you recommend Rusty? I’m considering to use 40/30/30 macro ratio in this type of diet. For 140lbs guy like me it would be like 140 protein, 60-70 g fat, and 180-200 g carbs and almost 2000kcal/day. Ofcourse calories would come from potatoes, brown rice, meat, liver, fish, fowl, eggs, coconut oil, butter, olive oil, veggies and fruits. I also train with weights 3-5 days a week pretty heavy. 😛


  5. Adam
    January 4, 2013

    Before I researched and grew in knowledge, I was suffering from leptin resistance. Even though I was already lean, I just didn’t feel as “hard” and delt with major brain fog and low sex drive.

    I recently finished Matt Stone’s book, “Eat for Heat”. It was really well written and I’m definitely using some of it’s philosophies. I remember growing up and being warned about salt and how bad it is for you, as well it’s “bloat” for those who want to look lean. Surprisingly, I consume a lot of salt (pink Himalayan and mineral rock salts) and notice my hands and feet are hottest after salty/carby meals. I also am quite vascular and muscular looking after these meals. Salting my foods at night alone has been huge.

    I even notice that combining it’s philosophies, with stuff from Jason Ferruggia’s renegade diet, and carb backloading, I stay pretty friggin’ lean and feel great even eating quite a bit of “junk” calories.

    Good stuff, Rust! Keep it coming.

  6. laura
    January 4, 2013

    Hey, I think I’ll give this a try. At 61, a healthy realistic approach to ditching the holiday poundage (as you describe so clearly in your blog), could be attainable!
    Thanks Rusty!

  7. Melissa
    January 4, 2013

    Hey Rusty,

    I purchased your ebook. I dont know if I should follow this blog or first do the diet in the book. I have about 20lbs to lose mostly belly fat. After reading your article I am alittle confused which would work best for me? Should I first do your special occasion diet to lose the weight and then follow this? Any help would be greatly appreciated it!

  8. Sidney
    January 4, 2013

    Agreed with the above writer. I just recently purchased the book and the cardio book. I am an avid fitness gal at 39, I have been doing HIIT for years. However, I have the extra 5-10 this forever pisses me off. SO…I am preparing to do the intermediate cycle and see how far it takes me. Thinking I will attempt to do this metabolism increasing diet after???? I should say that I eat a mostly no simple carbs, high protien/low cal diet but cant keep to it always as it is very strict and I have cheats. Mostly sugar and diet pepsi. I would love to know if this strategy is recommended.
    Thanks in advaance.

  9. Dhruv Bhagat
    January 4, 2013

    I loved the way you have explained everything about dieting and metabolism.

    I have also lost 53 pounds in just 5 months. I have achieved this just by more workout and eating healthy. But, when I went from 203 pounds to 150, I lost my strength.. For being healthy, I go for a check up which includes blood test, urine test and other. When the doctor took 10ml of blood from my body. I fainted…!!
    That was a big shock for me and my father..

    Then, I stopped my dieting and eating well from that day and now I am fit and fine but now I am weighing 160 pounds.. But still, I am happy that my metabolism is good..

    So, I would like to say that you must go for regular body checkup to see is everything is alright ? If YES, go ahead!
    If NO, then make a change! :)

    Wish u a very happy new year :)

  10. Adam
    January 6, 2013

    I love this prescription. Especially higher fat and low omega 6 containing fat. This has been the biggest paradigm change that has made a difference for me.

  11. Kara
    January 6, 2013

    When taking temperature, is the 97.8-98.2 range what the thermometer says after taking? Armpit temps run a degree lower than oral temps, so when using a standard thermometer do I need to account for that and add one degree to the reading?

  12. Dina
    January 7, 2013

    I know this may work for some, but it just will not work for me. I have tried it this way with no luck, so I have to do vlc atkins to lose any wieght. I know it is not that healthy of a diet, but it helps.

  13. gratis juridisch advies
    February 4, 2013

    Eat to lose weight, isn’t that something great!
    But still I prefer just a good diet and some fitness to get in shape. Always worked and always will work

  14. afromuscle
    February 14, 2013

    This makes a lot of sense. Regular meals and avoiding hunger are key. I’d also recommend cutting out wheat. This has made quite the difference for me. I get my carbs from potatoes, especially the sweet ones.

  15. Fitness Fan Blog
    March 7, 2013

    I think its been said before, but small simple meals are key. and like anything with fitness is all about consistency.

    Really great posts Rusty!

  16. IanW
    March 24, 2013

    I have found that avoiding cereal (wheat) related products has been beneficial to weight loss.

    My body temperature does run reasonably high so maybe I am I am fortunate in that respect. But the weight has still gone on gradually until I started a regime of eating only fruit for breakfast and avoiding cereal. Still use a little rolled oats but no wheat based products.

    Since starting this just over a month ago the weight has gradually but steadily reduced from over 195 pounds to 180 pounds with little else in between.

    There is an interesting Kindle ebook on Amazon called ‘Wheat Belly’ by William Davis MD that gives some interesting insights

  17. Max Sebring
    May 9, 2013

    Hi Rusty,

    I think I have a problem with my metabolism. I easily gain weight every time I stop doing workouts even I rigidly follow my diet program. Also, I tried this low calorie diet once and I easily get sick. When I got sick for almost a week, I gained so much weight. Right now, I’m going to follow your advice. Thanks a ton!

  18. Natural remedies blog
    May 12, 2013

    Thanks for the article.
    I’m slightly confused by the point Eat 3 Meals Per Day. Should not the number of meals be increased to improve metabolism to 6 or more?

  19. Paul
    September 30, 2013

    Hi Rusty, great post! I’m one of those annoying people who have a great metabolism. As I’m getting older though, it’s getting worse. I’ll share your post now with my readers, keep up the great work! Paul

  20. 10 Minute Workout
    December 6, 2013


    Excellent post, the little tips build the bigger picture to a faster metabolism.

    Drink ice cold water, your body uses calories heating it up!!

    Regards :)

  21. Fatima
    December 21, 2013

    Hi Rusty. Thanks for sharing with us some great tips re nutrition. I tried the IF diet for one month and dropped 3.9% BF so I know that it does work and produce reaults. For anyone looking to lose those last stubborn few pounds I highly recommend it. They key to my success has been eliminating all sugar, refined and processed, all cereals, wheat products and dairy with the exception of eggs and egg whites. I eat 3 clean meals a day. Breakfast is small only protein – lunch a bit bigger with protein and non starchy carbs with dinner being a feast of protein and carbs 1:1 including one type of starchy carb. No snacks. The bulk of this comes from the traditional Japanese diet.

  22. Adam
    March 17, 2015

    Small simple meals and consistency sticking to that is key, I’ve been guilty of skipping meals thinking i’ll lose weight, where in fact my body stockpiled instead! Small regular meals.

    Really great post Rusty!

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