Fat Burning Nutrition Made Simple: Here's How It Works

You want to burn fat, I want to burn fat….everyone wants to burn fat.

But there aren’t a lot of subjects more confusing than burning fat.

Unfortunately that’s by design. The fitness industry has a knack for taking simple concepts and crossing the wires to the point of mass confusion.

And to find the answers you need to buy this E-Book.

Only $50 dollars.

Kidding. I’m going to lay it out for you below.

I just have one condition.

Promise me you’ll take this info, even just some of it, and apply it.



This is how to use nutrition to burn fat as effectively as possible.

Energy Balance and Macronutrients

Key Points

  • Your body weight is ultimately dictated by your energy balance, which means the calories you take in via food compared to the calories you burn throughout the day during your workouts, and other activities, etc.
  • Its possible to gain fat, even if you eat only “clean” and quality food.
  • If you want to lose weight, you need to eat less than you’re burning. But not too much less.
  • If you want to gain weight, you need to eat more calories than you’re burning.
  • Macronutrients (protein, carbohydrates, fat) need to be balanced properly to burn fat and build/ maintain lean muscle tissue.
  • Why do you need each macronutrient, and roughly how much you need (expanded on in the video).

Insulin Sensitivity

Key Points

  • Insulin sensitivity or resistance plays a major role in your body fat levels.
  • Insulin resistance means your body isn’t utilizing insulin effectively, and could be considered pre pre diabetes.
  • Insulin resistance means your body isn’t absorbing glucose properly, and it is more likely to be stored as fat.
  • Insulin resistance causes a huge list of negative issues that relate to your weight and body fat levels. (watch the video ;) )
  • How to improve insulin sensitivity.
  • What to stay away from if you want to avoid becoming insulin resistant.


Key Points

  • Inflammation is exactly what it sounds like: swelling, bloating, all over your body, but felt in your gut and joints.
  • Inflammation can inhibit your body from burning fat.
  • Inflammation causes insulin resistance (see above).
  • Fat gain and inflammation is like a vicious cycle. Fat gain causes more inflammation, and inflammation causes fat gain.
  • Inflammation affects the brain, causing leptin resistance. This hormone, leptin, is a hormone that signals to your brain that you’re full. Leptin resistance means your stomach doesn’t get the message.
  • How to manage inflammation (expanded on in the video).


Key Points

  • Hydration doesn’t directly affect fat loss, but indirectly it has everything to do with fat loss.
  • You are water. Yet 75% of Americans are chronically dehydrated.
  • Just a 2% drop in hydration decreases coordination, slows down your thinking, and affects your memory. It also slows down your muscle response, decreases your strength, and causes cramping.
  • Dehydration is the most common cause of the afternoon sleepiness many of us tend to suffer from.
  • Dehydration disguises itself as sugar cravings and hunger.
  • Dehydration causes your liver to work extra hard to help out the kidneys. This causes the liver to put it’s other job, metabolizing fat, on hold while it helps out the kidneys. That means less fat being burned.

Nutrient Timing

Key Points

  • Nutrient timing is the time of day you eat your meals/ certain nutrients.
  • Most people don’t need to worry about nutrient timing, since it’s a detail and falls below the previous four topics in terms of importance.
  • Proper nutrient timing improves your nutrient partitioning, which means it dictates what your body does with the food you eat; store it as fat, or use it as energy or to rebuild muscles.
  • 1–3 hours post workout is a prime time to eat the majority of your carbohydrates.
  • There is a link between people who eat a lot of protein in the morning with people who have lower levels of body fat. This means breakfast is usually a good idea, and it should be rich with protein.

Final Thoughts

When it comes to burning fat and building a strong body, nutrition doesn’t need to be complex.

There are no secrets or ‘weird tricks’.

This stuff is simple, really.

What matters most is that you take it and apply it.

Written by Mitch Heaslip