Best Diet Plan – Nutrition Facts

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If you don’t have a plan then you plan to fail!

If dieting was easy, everybody would be in shape and there would be no point to write this article, but that’s not the case because over 50% of Americans are overweight or obese.


Fitness and proper nutrition combined is the key to losing weight and keeping it off.

I truly believe that if you want something bad enough, as humans we have the will-power to create and make our thoughts become realities.

What does this mean?

It means that positive thinking is one of the most powerful super-strengths we have, but you have to back it up with action.

You should surround yourself with positive like-minded people that will hold you accountable and keep it real. Get rid of the negative people in your life that are wasting your time. It’s time to focus and get serious.

Let’s GO!!!


Best Diet For Weight Loss – Make It A Lifestyle!

The best diet, is the diet that you can maintain for life.

There are so many diets that most people get confused and to be honest many diets are the same with different names.

There is no secret diet or trick to lose body fat. You have to burn more calories than you consume!

Diet by definition means the kinds of foods a person eats habitually.

We all heard the saying you are what you eat or what you put in you get out.

We need to look at food as nutrition to fuel are bodies for our active lifestyle. If you sit around on the couch all day and only eat one low quality meal you can still get fat!

It would be better to eat many high quality fulfilling meals throughout the day that give you the energy you need to crush your fitness goals.

 Diet Plans For Men – Be Strong!


Masculinity is a strong male feature and should not be shamed.

A lot of men have low testosterone and can improve it through proper diet and fitness. You should start with trying to get 1 gram of protein/lb, 1/2 gram carbohydrates/lb, and 1/4 gram fat/lb.

Many studies show that men that lift weights specifically squat and eat high quality nutrition can improve there testosterone levels.

This can improve:


As a man it should be important for you to lead by example and get your diet in order. This can also help your loved ones become motivated to do the same.

Find something physical that you enjoy doing like lifting weights, boxing drills, martial arts, basketball, body weight exercises or even just start with walking around the block.

 Diet Plans For Women – Get Sexy!strong-sexy-women

A women’s body is one of the most beautiful creations on earth.

It should be the 1st wonder of the world! Being a sexy woman is a good thing and is not just how you look but how you feel.

It seems like so many women have lost sight of taking the time to love yourself. You can love better when you love yourself first!

Take the time to reflect and tell yourself:

  • I AM SEXY!

You can sculpt your body through fitness and proper nutrition.

Being sexy is a mindset and you can create how you want that to look.

The best diet plan to achieve your new-look starts with understanding that you have to eat good foods and drink plenty of water for life.

Find something physical you like to do like kettlebell training, jump roping, swimming, walking or jogging.

You have to burn more calories than you consume!

You need to learn what your base calorie intake is and make small changes down or up based on your goals. Fitness and proper nutrition is a marriage.

It will be very hard to successfully achieve your weight loss goal if you are not active.

Healthy Foods VS. Unhealthy Foods?

You would think that knowing the difference between good and bad would play a role in our food choices.

We all have are weaknesses, like mine is chocolate chip cookies. It is hard for me to eat just one, I turn into the cookie monster.

Having a successful diet plan does not mean you can’t treat your self sometimes. The problem is when you consistently treat your self and fall off track.

You need to find healthy substitutions for your cravings. For example, instead of eating that big bowl of ice cream, make a healthy choice and have a smoothie with some Greek nonfat yogurt, frozen fruit, oats, chia seeds, and water.

Instead of that cookie have a high quality protein bar.

Some good food choices include:


  • RICE (I suggest Jasmine Rice), QUINOA, OATS

Some bad food choices include:

  • SODA
  • EXCESSIVE ALCOHOL( More than twice a week)


Making the right or wrong choice can be the difference between success or failure. This takes discipline and the ability to hold yourself accountable.

For some delicious high quality meal ideas, check out my Healthy Meal Prepping Recipes Article.

Weight Loss Supplements?


Most of your progress in your diet plan will come from proper nutrition and fitness.

There are some supplements that may aid in your progress, but there is not a magic trick diet pill that transforms you overnight!

The main supplements that are proven through studies to help boost energy and immune function while enhanced with fat burning qualities are pure caffeine and green tea extract.

You don’t need any supplements to achieve your goals, but they can help many people.

Also, some supplements may aid in promoting a healthy lifestyle by helping you achieve your daily macro/micro nutrients like protein powders and vitamins.

Make A Goal – Let’s Make It Happen!

This year make a fitness related goal and a nutritional related goal. Every morning and every night before bed, look your self in the mirror and tell your self I will accomplish these goals.

For example, “I will workout once a day, 7 days a week”! and “I will stick to my diet plan because I want to lose 10lbs”!

Positive affirmations and reciting your goals consistently is a wonderful tool that creates confidence and also holds you accountable.

You can have short-term goals, mid-term goals, and long-term goals. We are here to help you achieve your goals.

If you need a help getting started, email me at marcus@totalfitnut.com.


The only person you are destined to become is the person you decide to be.-Ralph Waldo Emerson

All the best,




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Marcus is a man of God, married to a wonderful women and has 4 children. He is an ISSA Certified Personal Trainer and aspiring Powerlifter. He has a passion for helping others achieve personal growth through a healthy fitness and nutrition based lifestyle. With hard work and dedication anything is possible. God bless


  1. Thank you, I love this article. The parts about female diets is what my nutritionist preaches.
    A diet that I can maintain for life is what I have been working on.
    Fitness and proper nutrition combined is the key to losing weight and keeping it off. With this idea in mind, I will be contacting you by email for a diet plan.

    • Hello Sylvia,
      Thank you for visiting totalfitnut.com. I’m happy to hear you loved the article. I would be more than happy to help you accomplish your goals!

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