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The Top 10 Mistakes You Are Making in Your Diet Today 
(and that most fitness “gurus” aren’t telling you)

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This article was not written as horror.

But I guarantee you that you will be HORRIFIED at what most fitness gurus are telling you that’s actually hurting your ability to drop those extra pounds.

And even worse… you won’t believe some of the mistakes that you are making with your diet. But, don’t worry it’s not your fault.

There is far too much misinformation backed by far too many health “experts” and “gurus” to get it all straight. I’ve personally worked with hundreds of people over the years who have successfully dropped the weight and kept it off!

Whether I’m getting a client ready for a shirtless shot on TV or helping a client drop 100lbs for her wedding, there are certain nutritional rules and guidelines I have them all follow.

Seeing results becomes a whole lot easier once you’re able to create a clear, easy to follow path.

Let’s create yours now, shall we?

    1. Undereating (Not in the way you think!) – Though calories matter, they’re not the end-all-be-all that the media has led you to believe. Macronutrients are proteins, carbohydrates and fats and you need all of them in certain quantities in order to drop fat and build lean muscle.

      The vast majority of well-intentioned fitness hopefuls are underdoing protein. Protein is the building block of muscle tissue and should be placed as top priority nutritionally.

      As a general guideline, aim to consume between 1g-1.4g of protein per pound of bodyweight. This step alone will lead to body composition improvements in a relatively short amount of time.

    2. Avoiding fats – Luckily, mainstream media (Time magazine) has recently reversed its thought process on fats. For years, the clear message was “avoid fats at all costs!” but the truth is your body needs good fat to burn bad fat. 1 gram of fat comes packed with 9kcal (more than double that of proteins and carbohydrates) so a small amount will help you feel full and more satiated throughout the day.

      Additionally, fat helps boost testosterone levels in turn helping you build more lean muscle tissue.There are too many benefits to adding in a moderate level of good fats to list here but the take home message – Don’t be afraid of fats!

    3. Not getting enough water – This is the first point I address whenever sitting down with a client to go over her nutrition plan. Keeping your body hydrated allows for a much easier fat loss or muscle building process.If you’re even mildly thirsty, your body has already been dehydrated.

      A dehydrated body does not run efficiently and can affect energy levels, metabolic levels, sleep, mood, muscle soreness and the list goes on.

      Start your day with 20 ounces of water as soon as you wake up and aim for a gallon of water by day’s end. It may sound like a lot now but start working your way up and I guarantee you’ll be in better shape 30 days from now by doing so.

    4. Eating too frequently – The idea of eating 6 small meals every 3 hours has been perpetuated by the fitness industry over the last several years. If you’ve looked around, you probably seen it everywhere.> Your body expends energy breaking down food so it’s logical to believe the more you eat, the more energy you’re expending to do so.

      However, recent studies have proven that whether you eat 2 meals or 6 meals a day, the energy expenditure is the same if the caloric content is even.  Additionally, spacing your meals out further apart increases insulin sensitivity which is stellar for fat loss.

      You’ll still want to hit your target caloric and macronutrient requirements just through less frequent, larger meals.

    5. Avoiding carbohydrates – Carbohydrates have gotten a really bad rap regarding fat loss over recent years.  The truth is, not all carbohydrates are bad.  It’s the processed, refined carbohydrates that deserve the brunt of the hostility.

      Good carbs like sweet potatoes, brown rice, quinoa, steel cut oats, fruits and vegetables are all beneficial to your body and your fat loss goals.  They’ll help fuel your workouts, aid in muscle recovery and keep your brain functioning at high levels.

    6. Opting for DIET sodas – I get the logic. “It’s sugar free and has NO calories? Great!”

      They sound great and good but it’s important to heed the yin and yang here.

      Though these drinks don’t have any calories, they’re often packed with chemicals and artificial sweeteners that can have negative effects on metabolism and fat loss as well as potential future complications down the road.

    7. Going “whole grain” – Just because the label reads “gluten free”, “whole grain” or “whole wheat” doesn’t mean it’s a food you should be regularly turning to.

      No matter how healthy they may sound, breads and pastas are processed foods.  Processed foods aren’t broken down as efficiently by the body and, in this case, are packed with starchy carbohydrates.It’s OK from time to time but if your goal is to drop the weight, keep your eye on the prize and opt for some of the other options I listed in #5.

    8. whole-grain-pasta

    9. Drinking fruit juice – Don’t get me wrong, I love fruit and there is definitely a place for it in your day. That being said, fruit juice will do you no favors in dropping fat.

      Fruit already comes with a good amount of natural sugars but juicing them tends to elevate their blood-sugar-spiking effect by removing the fiber. Eat your fruit, don’t drink it.

    10. Bad supplements and short cuts – Supplements are great and necessary at points but don’t get carried away. Far too often people get sold on the magic bullet idea with supplements.

      The truth is that the majority of supplements on the market are so filled with chemicals, artificial flavors and fillers that they do more harm than good.From pre-workout drinks to protein recovery drinks, you should be able to confidently recognize the ingredients you’re putting into your body.

    11. Picking the wrong protein (Don’t do this!) – Protein powder is by far the most popular supplement on the market and for good reason – it can help fulfill macronutrient requirements in a quick, convenient way.  However, it is absolutely imperative that you don’t trade short term convenience for long term health.The bulk of the protein market is rife with artificial flavors, GMOs, artificial colors, and acid-treated milk that comes from grain fed cows.

      I’d bet the house you can’t even recognize half the ingredients in your current protein.

      Putting garbage like this into your body over time will create havoc and can lead to major health complications down the road.I became extremely frustrated with the lack of options on the market and created our all natural, grass-fed Body Do Over Whey.

      I’m proud to say our protein has 5 ingredients and it’s the same one I use personally as well as with all my clients.

      I believe so strongly in this step that even if you don’t go with ours, I urge you to find something like it to better yourself now and for the future.

    So there you have it.

    I can guarantee you’ll see new progress by adapting some or all of these into your nutritional routine.  If you need a complete overhaul, don’t feel like you need to implement everything at once.

    Focus on taking small steps forward every day. Slow progress is good progress. If you’d like to learn a bit more about our protein you can get the facts at and if you have questions or would like to work with me directly, I’m just a click away at

    Learn more about the Body Do Over Protein:

    We created Body Do Over GRASS-FED Whey Protein when we saw how many people were dealing with the pains of being overweight from low quality nutrition, chemicals, hormones, refined sugars and other filler junk put into common everyday supplements and meal replacement shakes. And judging by all the feedback we’ve already gotten, we’re quite confident it can help YOU too.

    You see, we’ve created this so that you can lose those last few pounds permanently and do it… FAST.

    With over 30 servings per container, you have a super cost efficient, money saving, meal which gives you high quality macro nutrition (see detailed information to the left) and ensures your energy stays stable throughout your entire day.

    Plus, it saves you time in your day as you add a meal that keeps your metabolism cranking and burning fat fast.

    Interested in trying our Protein? Learn more about it here.

    Since we are using true, GRASS-FED Cows, and never factory farmed, hormone injected Cows, we are not able to carry a huge stock of GRASS-FED Whey Protein. we highly recommend you order now while product is available and before we run out.

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About John Schaefer

John is a professional personal trainer with a degree in Exercise Science from Florida State University. He has trained and counseled hundreds of people over the last 15 years in fitness and nutrition. Founder of Cut Method, John specializes in changing the way people view fitness and nutrition as a whole to create rapid and lasting results both mentally and physically.

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