Dark Side Nutrition - The Fat Loss Ninja

By Dan Go PTS, NWS Author of The Body Back Fat Loss System Fitness Writer for Livestrong.com

Legal Disclaimer The information presented in this work is by no way intended as medical advice or as a substitute for medical counseling. The information should be used in conjunction with the guidance and care of your physician. Consult your physician before beginning this program as you would with any exercise and nutrition program. If you choose not to obtain the consent of your physician and/or work with your physician throughout the duration of your time using the recommendations in the program, you are agreeing to accept full responsibility for your actions. By continuing with the program you recognize that despite all precautions on the part of Go Fitness, LLC, there are risks of injury or illness which can occur because of your use of the aforementioned information and you expressly assume such risks and waive, relinquish and release any claim which you may have against Go Fitness, LLC, or its affiliates as a result of any future physical injury or illness incurred in connection with, or as a result of, the use or misuse of the program.

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Hi there, I’m currently writing this from 30,000 feet in the air. Btw...I’ve always wanted to say that :) No really, I’m on a plane from Toronto, Canadia right now about to touch down in San Diego where I’ll be masterminding with the best fitness pros on the planet such as Craig Ballantyne and Yuri Elkaim. You may not know me...scratch that...you probably don’t know me. My name is Dan Go and I am known as The Fat Loss Ninja. Nice to meet you :) Just a little background on me: I’m a small town boy from Markham, Ontario (that’s in Canada btw) and I used to be really really ridiculously overweight. So obese that one of my ex-girlfriends decided to humiliate me in public by pointing out my protruding man-titties in public. When you are a 21 year old boy with no girlfriend...this hurts. It was after that moment that I decided that enough was enough. I would change my body or die trying. I went through countless fat loss programs and even tried some really weird diet plans that involved drinking nothing but shakes for a full month.

Which in hindsight was probably the worst month of my life. It wasn’t until I started to do my own research to find out that things aren’t as they seem in the fitness industry. It wasn’t until I started to do the opposite of what everyone was telling me to do that I started to see results. And thank god I did. This picture was taken after I just moved to downtown Toronto. It’s also a picture I took after a couple of months of having fun, partying, and hitting the dating scene. I’d say that this is one of the better pics I have taken and a good testament to why I love my current nutrition and exercise lifestyle. It allows me to live a normal life filled fun, friends, food and the occasional boozing.

Now that the formalities are out of the way here is one thing you probably didn’t know...

The Fitness Industry Is Pissed Off At Me Right Now Look I’ll admit...a lot of people are mad at me for releasing this special report. Trainers everywhere are downright INCENSED. Now why would they be mad? Good question. Look there are tons of ways to skin a cat and fat loss is quite similar in that nature. There are tons of ways to burn fat and get into shape. I just found a faster and easier way to do it... And we did it by breaking every single rule 99% of all fitness experts and trainers advise you to do. Huh? "If you wanted to do something - anything - successfully, and you had no instructions, no role model, no road map, and no mentors, all you needed to do was look around at how the majority was doing that thing, then do the opposite… because the majority is always wrong" - Earl Nightengale It’s no secret. To get into incredible shape you need to break a couple rules and do the opposite of what everyone is doing. And no I’m not talking about taking steroids or getting plastic surgery.

What if I told you that fat loss would be made 100x easier by breaking a couple of “fat loss” rules that have been around for the last couple of decades?

The Fat Loss Equation Somewhere in history we got convinced that getting in shape had to be an extremely difficult, confusing and frustrating process. You must eat this at this time in this manner while wearing this particular type of shirt while standing on one leg doing the Macarena. Okay, I’m exaggerating a little but you get my drift. I know what it’s like to be an AFD (Average Frustrated Dieter). I used to follow a strict meal schedule that included “5-6 small meals a day”, I brought around a bag full of tupperware that contained all my daily meals, I consumed a mass amount of supplements in the form of “meal replacement shakes” and said screw it to my social life because I was on a “diet”. I made dieting frustrating because followed the selective rules given to us when we first try to get in shape...more on this later. There are just so many “rules” to follow that it makes us just want to throw up our hands and just give up on the whole process altogether.

It Doesn’t Have To Be This Way... Do you want to know the easiest way to lose weight, burn fat and get into your best shape ever?

Simple. Less rules.

If we want to lose weight, burn fat and get into our best bodies we must break some rules to get there. This also means doing the complete opposite of what “experts” tell you to do.

When it comes to prescribing a fat loss program to a client I’ve found that making them break these following “fat loss rules” often leads to shattering past weight loss plateaus leading to an overall better lifestyle for our clients. I’ve also found that when I set less diet rules for my clients I’m able to get more compliance this ultimately means...BETTER RESULTS. So because you are reading this report right now, you have become my client for the next 15 minutes. What I am about to reveal to you are 5 Diet Rules You Must Break that will ultimately lead to a leaner body. Take out your pen and take some notes because I am about to open the curtain on every single diet rule you can...correction...you MUST break in order to get into your best shape ever. It’s all about to go down right now. Get ready for the knowledge bombs.

Diet Rule You Must Break #1 - You MUST Cheat On Your Diet

You must know that I don’t condone cheating on a loved one at any point in time. It’s just not good for your karma. But diets...are not your loved ones. So in this case it is OKAY. And I know we talked about rule breaking and it may seem as if I’m giving you a rule to follow. Well the way I see it, if we’re going to give you a rule to follow, it might as well be fun to do.

You see when you diet and “starve” yourself it sends a bad signal to your body. Your bodies main function in life is to try and keep you alive as long as humanly possible. So when you diet down and try and starve yourself your body tries to counteract this by saving as much fat as possible. It sucks...I know. There is also this funny hormone called leptin in your body.

If you’ve been following John Romaniello or Joel Marion for awhile then you most likely know about this already. Leptin is the hormone responsible for increasing metabolic rate and helping you burn more fat.

Named after leptos, the Greek term for "thin," leptin is a hormone released by your fat cells. Although it has a number of functions, one of leptin's main roles is to let your brain know how fat you are. It actually controls your metabolism. Yes I am serious. Here’s a science lesson that might bore you yet save your body at the same time... Now don’t skip this part because at the end of this science lesson you will see one of the most EPIC cheat pictures in the history of EPIC cheat pictures. Onwards... Leptin is produced by fat tissue and is secreted into the bloodstream where it travels to the brain and other tissues. Leptin causes fat loss and decreased appetite. It also plays a very important role in calorie intake and calorie burning. Fact: If you can master Leptin then you can master your body weight. Why is this? Because Leptin increases your bodies ability to burn stored fat. This is awesome but... The conundrum you face is this: As you diet and get leaner your body tends to produce less and less leptin.

Go on a diet and leptin levels quickly plummet (by 50% or more after only one week), sending a signal to the body that you’re semi-starved and not consuming enough calories. Not cool. So how can we solve this fat loss riddle and keep our levels of leptin in an optimal fat burning range? By strategically cheating with high carb foods within the context of a fat loss diet. Okay so at the beginning I promised you a picture of EPIC PROPORTIONS. Are you ready for the picture? Pizza, cake and ice cream are all on the menu tonight....BOOYAH!

Pizza and Cake at the same time? #OHNOYOUDIDNT

By strategically cheating with high calorie foods you can give leptin and metabolism a major boost mid-diet which sets you up for plenty of subsequent fat loss when you resume your reduced calorie eating regimen.

Why Cheat With High Carb Foods? Research has shown that significant intake of carbs leads to a greater release of leptin into your body. It takes about 7 days for leptin to decline significantly, but it only takes one day of overfeeding or “cheating” to bring leptin levels back up to normal and put your body back in to the fat burning zone. The best part about it is...you don’t have to eat oatmeal all day long to increase your leptin levels. The best way to increase your leptin levels is to also increase your insulin levels. This means to get the best leptin-bang-for-the-buck you need to eat foods that combine high levels of carbs with high levels of fat. So if you got a hankering for pizza, chips, chocolate chip cookies, mac and cheese or perhaps a donut burger...then by all means go ahead and cheat away.

Just in case you didn’t notice that is a Krispy Kreme donut burger with egg and bacon on top. Don’t talk to me until you have tried this on your cheat day. Now this brings us to Diet Rule #2...

Diet Rule You Must Break #2 - You Gotz To Eat Your Carb-o-hydrates...Mmmmm Carbzzz.... In the past few years there has not been a macronutrient who has a worse reputation than carbs. For people who have grown up on carbs and has loved them since we was wee little boys, we were horrified when we were told that we have to stay away from them entirely if we wanted a create maintain a lean physique. Look carbs are not the enemy. We are. Let’s explain....

Why So Many People Have Carbophobia Just like fat was vilified in the 80’s and 90’s, carbs have taken the place as “The Enemy of the State” when it comes to fat loss and staying lean. Carbs have gotten a bum rap because research shows that lowercarbohydrate diets are effective for obese individuals...who are extremely overweight and seldom exercise. But for the individual trying to build metabolically active muscle tissue, carbs are a MUST-HAVE. They fuel the body for exercise, help drive protein into muscles for growth and prevent the breakdown of hard-earned muscle mass. Carbohydrates directly support muscle-building by fueling muscles, helping them to remain anabolic. Carbs are good for you....trust us.

Sweet Potatoes...nomnomnom

Energy-starved muscles quickly fall out of an anabolic state and fail to grow. Carbs also create a special hormonal environment that plays a critical role in growth--they initiate the release of insulin, which increases protein uptake by muscles. Insulin also helps muscles take in testosterone, the body's chief muscle-building hormone. What type of carbs are you eating? It also depends on what types of carbs you are taking in. I don’t know about you but the North American diet has seen an influx of crap foods disguised as healthy options. Case in point: What does the American breakfast look like? Usually you’ll be looking at a cereal box with a big chocolate Dracula on it. Or a bagel with cream cheese. Or Sugared up instant oatmeal.

Taking these types of breakfasts in first thing in the morning is a recipe for disaster as they’ll spike up your insulin levels and leave you in a horrible fat burning environment. In fact, eating first thing in the morning inhibits you from secreting a super hormone no one wants you to know about...more on that later... These foods also have next to nil amounts of protein in them. So the question remains...other than your cheat days how can you take in your carbs and use them to your advantage? I’m glad you asked. Just follow these carb rules:

The 3 Carb Commandments 1. Always

take in your carbs directly after your workout to restore muscle glycogen and take advantage of the metabolism boosting effects of your workout.

2. Always 3. Make

take in a carb source with a protein source.

sure your carbs come in the form of whole foods. Do not take in any processed carbohydrates because they have had more filth added to them than Lindsay Lohan at a Kanye West concert.

Here’s a surprise: Contrary to popular belief research has shown that you can eat your carbs at night. An Israeli study was done1, which will soon be published in Obesity. In the study, test subjects with a BMI of over 30 followed a diet that contained 1300-1500 calories per day. The energy was derived for 20 percent from proteins, 30 percent from fat and 50 percent from carbohydrates but let’s skip the details for a sec... The control group divided their carb intake over the day; the experimental group ate as much of their carbs as possible at the evening meal. Concentrating the carbohydrates in the evening meal resulted in a higher weight loss, as the table below shows. The control group lost five kg fat; the experimental group that ate carbs at night lost seven kg. 1

http://www.ncbi.nlm.nih.gov/pubmed/21475137

Now we are not telling you to take your carbs primarily at night. We just want to reflect the fact that carbs are not the enemy. And depending on your workout schedule...they could quite possibly be your special friend at night. Leading us to our next point...

Diet Rule You Must Break #3 - It’s Okay To Eat Late At Night...Even Carbs...GASP! “Removing nighttime carbs is a simple calorie-cutting technique that hides the real reason you lose weight,” says Alan Aragon, M.S

Hooty the fat loss owl says, “As long as you stay within your daily caloric intake you’ll be fine mmmk?”

If you could remove one macronutrient source from one specific time of day to get UBER lean don’t you think everyone would be doing it? The fact remains that it is total calories consumed over the day that leads to either fat loss or fat gain.

The #1 rule in attaining your peak body composition is to find a time that works best for you. As we went through in the 2nd Diet rule you can take in your carbs anytime during the day...even at night. It just depends on your when your post workout window. Research has shown 2 that obese people on a weight loss program who shifted their carbohydrate intake towards the last meal of the day had better fat loss than those who spread carbs out throughout the day. The reason: manipulating your carbohydrate intake might influence the hormones in your body (leptin and adiponectin) that raise metabolism and do a part in flattening your belly. We don’t want to give you a license to eat carbs, carbs and more carbs at night. Remember that to optimally take advantage of your carbs you must take them within your post workout window.

2

http://www.ncbi.nlm.nih.gov/pubmed?term=21475137

Yes as long as your carb intake is after your workouts...it’s okay to eat them at night.

What I do want to give you is two Lean Body principles you can always rely on: 1. That

it is the total calories that are coming into your body that matter the most. 2. You can take in your carbs at night as long as they are taken directly after your workout. Doesn’t this sound awesome to you? The fact that you can eat at night and you can eat your carbs as long as you stay within your daily caloric limit is freedom to our clients ears. Remember less rules equals better results. Now we are about to get into the big rule that no one wants to touch...except for us of course.

Remember how we talked about breakfast and that secret hormone? Hold onto your hats because this is going to be one helluva shocker...

Diet Rule #4 - Skip Breakfast and Lose Weight?

It is okay to delay your first scrumptious meal to whenever you want. Wait...what? Did I just blow your mind with this massive Knowledge bomb? Are you still with me? I have a confession to make...I am a BS’er. I am a huge fan of Breakfast skipping.

Question#1: In the past have you ever forced yourself to eat first thing in the morning because you were told it would help you lose more weight? Then after maybe 1-2 months you started to get hungry first thing in the morning? What if I told you that in order to lose weight and reduce overall calories from your diet you must delay breakfast until the afternoon? Seems counterintuitive right? Well... Remember this quote? "If you wanted to do something - anything - successfully, and you had no instructions, no role model, no road map, and no mentors, all you needed to do was look around at how the majority was doing that thing, then do the opposite… because the majority is always wrong" - Earl Nightengale This is the complete opposite of what we are being told by mainstream media and 99.9% of all personal trainers. What gives? Let’s look a little at the history of breakfast shall we? To eat breakfast is latin for to “Breaking-a-fast”. I know I may be overdoing with the latin words but bear with me. The time you have your last meal of the day to the first meal of the day you are essentially “Breaking-A-Fast”, which is latin for “Breakfast”.

Remember how we said that your fat loss is more about the total calories you take in rather than when you eat those calories? The same thing goes for breakfast. We have experienced numerous experiences with our clients where they lose weight by just delaying breakfast until a couple of hours later. A study done by Vanderbilt University 3 shows that people who eat breakfast regularly and adopt a delayed breakfast can see a decline in their weight more so than eating first thing in the morning. Don’t get us wrong...we still believe that breakfast is the most important meal of the day but not in the context that you think. The first meal of the day is important because it sets the context for all of the meals that follow.

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Happiest apple...EVER

What this means is that if you eat something healthy and good for the first meal of the day you’ll end up having healthy wholesome meals for the rest of the day. If you start your first meal of the day with processed crap in the form of donuts, danishes, sugary cereals and oatmeals then the rest of your meals will probably...be in the form of crap. Hey if you don’t believe me then you’ll believe Bill Phillips right? “Your first meal of the day sets the context for the rest of the meals of the day” - Bill Phillips So regardless of the research...why should you delay your breakfast? The 5 Benefits You Get From Delaying Your Breakfast 1. It’s The Easiest Way to Reduce The Amount of Calories You Take In and Ultimately Get Leaner.

Regardless if you like breakfast or not it has been proven4 that delaying breakfast can help you reduce the total amount of calories you are taking in throughout the day. It’s also the easiest way we know how to reduce calories without making you feel as if you are depriving yourself of any food. Wait...what? It takes about 2 to 3 weeks you re-train your bodies hunger response to food. This hunger response comes in the form of Ghrelin. In terms of fat loss hormones...if Leptin were Bonnie...Ghrelin would be it’s Clyde. Leptin is produced by the fat (adipose tissue) in your body and regulates your levels of hunger (mostly inhibiting it) and your bodies metabolism. We just talked about Leptin earlier so I’ll spare you the details. Think of Ghrelin as a puppy...with a name fit for the Lord Of The Rings trilogy.

4

http://www.nutritionj.com/content/10/1/5

We know it’s weird but stay with us here. It’s a hormone that precedes and indeed predicts mealtimes, induces hunger and is secreted when you’re about to eat. Your ghrelin secretion schedule follows your eating schedule, and it’s a fast responder meaning that it takes only days to re-train it’s affect on your body. Now you can have use Ghrelin to your advantage if you train it properly...just like a good well trained puppy. Or... You can have Ghrelin rule over your life, make you eat when it wants you to eat and do whatever it tells you to do...just like a very bad untrained puppy.

The best part about training Ghrelin is...it only takes a couple of days to 3 weeks to re-train it’s response on your body. Training a bad puppy could takes months of training and thousands of dollars in doggy training, chewed up clothing, electronics, and god knows what. Even after you train a dog...you still might end up with a laptop that gets urinated on...just because. By training yourself to delay breakfast and ultimately reduce your total caloric intake throughout the day you just have to go through a 2-3 week period of some hunger pangs. It’s a small sacrifice but well worth it...keep reading.

2. More Ghrelin In Your Body Means More Growth Hormone Production The side benefit you get from delaying your hunger response and secreting this Ghrelin hormone into your body is increased growth hormone production. Growth hormone is youth hormone that helps you build muscle and burn fat. It’s also the hormone that celebrities and athletes pay THOUSANDS of dollars for...that can be naturally secreted in your body for FREE. When you do take advantage of Ghrelin’s effect on your body you’ll experience something that you probably have never experienced before on a diet... 3. Skipping

Breakfast Makes You Feel Awesome.

What if I told you that you can easily be happy and feel awesome all day just by delaying your breakfast meal a little later? Increased amounts of Ghrelin secretes dopamine into your body. The feel-good hormone. Dopamine is the same substance released by your brain in response to certain actions that make you feel freaking incredible. Just won a game of poker? Dopamine. Just PR’d in a deadlift? Dopamine. Just scored the number of that hot chick across the room? Dopamine. But wait...shouldn’t being hungry make you all tired and cranky?

When you train your hunger response to delay...you will actually see an increase in energy as well as a constant state of happiness...without using drugs to do it...all because of increased levels of dopamine in your system. Very contrary to what people think. 4. Increased Awareness and Better Memory This one is easily the best out of all the benefits of ghrelin. Ghrelin plays a massive role in neurotrophy (the building, survival and functioning of neurons in the brain). It plays one of it’s biggest roles in the hippocampus – and this is the awesome part – which is responsible for long term memory, short term memory and spatial navigation. Think about that some more. This little hormone that is created by the stomach when you’re hungry can actually help you retain more memories and navigate through physical space better? Damn right it can. If you think about it, it makes complete sense in an evolutionary frame of mind. Hunters couldn’t eat unless they killed something, so they hunt fasted – aka with increased levels of ghrelin. Growth hormone is increased, to prevent the body from metabolizing muscle for fuel during a long hunt. The affects of dopamine are amplified which will keep the hunters in good spirits in the face of uncertainty and hard times. And most importantly, the capacity for retaining information, recalling information and navigating are at is at it’s highest point.

Okay so here’s a question: If I told you that just by delaying your breakfast a little later could help you burn fat, gain muscle, make you feel awesome and increase your IQ...would you do it? Just by getting our clients delay their breakfast to a little later during the day we are able to help them break past their weight loss plateaus and at the same time help them increase their good hormone production throughout the day. It’s a win win for everyone involved. Now you might be wondering...If I delay eating my breakfast won’t that affect that metabolism? That leads us to our final and most important diet rule you must break...

Diet Rule You Must Break #2 - Eat Less Frequently to Burn More Fat, Take in Less Calories, and FINALLY Have Control Over Your Appetite The BIGGEST lie in the Nutrition and Fat Loss industry to date has to be... “Eat 5-6 Small Meals a Day To Boost Metabolism” This lie has been proven false time and time again yet trainers talk about it like it’s the most awesome thing to come along since the Deep Fried Peanut Butter and Jelly Sammich.

Oh no you didn’t... I throw are arms up in the air every single time we here a trainer or fitness “expert” telling their clients to eat more frequently to “stoke” that metabolic fire. The only things these people are “stoking” is a crock pot full of BS and I ain’t talking about breakfast skipping. One time I heard a trainer tell his client to eat 7 meals a day...7 FREAKING MEALS a day. Do you know how much time and preparation has to be put into a project of that kind of magnitude. The worst part about it is that it’s a project in futility based on false premises. Meal frequency has no relation to increased metabolic levels and can make you hungrier INSTEAD of keeping your satisfied with your meals.

In my best Jack Nicholson Voice...Oh you want research....you can’t HANDLE the research.

Obesity Eric Doucet at the University of Ottawa school of human kinetics5 concluded that “"There's nothing out there to convince us that eating several small meals a day (5-6 meals) will help you lose weight or control your weight," The most popular study being posted as an article by the New York Times6 where they had this to say about meal frequency: "As long as total caloric and nutrient intake stays the same, then metabolism, at the end of the day, should stay the same as well. One study that carefully demonstrated this, published in 2009 in The British Journal of Nutrition, involved groups of overweight men and women who were randomly assigned to very strict lowcalorie diets and followed for eight weeks. 5

http://www.montrealgazette.com/mobile/iphone/story.html?id=5337433

6

http://www.nytimes.com/2010/03/23/health/23really.html

Each subject consumed the same number of calories per day, but one group took in three meals a day and the other six. I really hate to break it to people but eating more frequently won’t stimulate your metabolism. It could also make you hungrier: A study done by Department of Dietetics & Nutrition at the University of Kansas Medical Center stated that while a greater protein intake positively affected overall satisfaction and fullness... ...fullness and satisfaction went significantly lower with increased eating frequency 7. Where did this the meal frequency myth come from? The reasoning behind this assumption is that eating smaller, more frequent meals somehow ‘stokes’ your metabolic rate by keeping your body processing smaller amounts food more frequently throughout the day. This is explained by the idea that eating more frequently increases your metabolic rate and calorie burning via an increased TEF (Thermic Effect of Food)- that is the energy required to process your food digestion. This indeed does occur but it turns out that eating fewer but larger meals can increase TEF just as much if not MORE than more frequent small meals.

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So whole thing turns out to be a wash. So why is this “myth” so popular amongst the fitness community? Which do you think is more profitable to food and supplement companies: Eating more frequently or eating less frequently? More frequently of course. Food and supplement companies expound on this myth and give you “selective” research for one simple reason...more profits. It’s also the reason why the breakfast industry is a billion dollar industry. It’s more profitable to have people to eat more of their processed cereals and other crap disguised as health food. It’ s not profitable to tell people to eat less throughout the day to maintain low insulin levels and keep their appetite at bay. Why Women shouldn’t eat 5-6 Meals a day Women have it a little harder than guys do when it comes to losing weight and getting into incredible shape because there is no wiggle room in their diets. They also have to deal with portion sizes catered towards the average obese North American. But that’s another story and another rant for later.

Let's plug in the numbers for a 140 pound woman who is 30 years old, 5 foot 5 and does light activity: To lose 1.5 pounds a week she'd need to eat 1392 calories. So if she broke them down into 5 meals a day she would have to take in 292.8 calories per meal. I don't know about you but this is freaking B-R-U-T-A-L. It will most likely lead a woman to dropping her diet altogether and/or make her a really moody you know what.

So what is the solution? Again this all ties back to Ghrelin and your hormones. You must eat in a way that helps increase the production of Ghrelin in your body as well Leptin yet at the same time allow you to live your life without feeling tied to a diet plan. And yes you guessed it...we have come up with the solution. Look dieting...doesn’t work. Most fat loss programs out there will help you get results in the short term but most times you can expect to gain the weight you had lost back into your body. Their way of losing fat is just not a lifestyle people can maintain in the long run. It’s frustrating as heck. Most fat loss program out there overshoot the goal and create unrealistic rules (some of them false) that you must maintain to keep the weight off forever.

It doesn’t have to be this way. I have partnered up with one of North America’s top fitness coaches John Romaniello to bring you a program that will help you lose fat and keep it off...FOREVER.

The Fat Loss Forever Diet will “unofficially” release January 2012 via an invitation only discounted 3-day presale. It’s the most strategic, fastest fat loss program ever developed. Period. Because you downloaded this report, you’re on the exclusive invite list...if you want it, at that time, you’ll get it before anyone else, AND at the pre-sale discount. But before that even happens, I’m going to be giving away even more FREE fat loss info along with giving you a chance to WIN a FREE copy of the entire Fat Loss Forever Diet System. Stay tuned!