Eat mostly real food: protein at every meal, plenty of vegetables, fruit, whole grains or starchy foods in portions that suit your activity, and some healthy fats. Cut back on heavily processed food and liquid calories. Pair that with regular strength training and walking, and sleep. That is the foundation, and it works better than any short-term diet.
Fat loss at its core comes down to eating a bit less energy than your body uses, over time. Whole foods make that easier because they fill you up and are harder to overeat. This is general guidance, not medical advice. If you have a medical condition, are pregnant, or have a history of disordered eating, talk to your doctor or a registered dietitian first.
What counts as a whole food?
A whole food is one that looks close to how it came out of the ground or off the animal.
- Proteins: eggs, chicken, turkey, fish, lean cuts of beef, tofu, tempeh, beans and lentils, plain Greek yogurt
- Vegetables: any kind, fresh or frozen
- Fruit: fresh, frozen or canned in water
- Starchy foods and grains: potatoes, rice, oats, quinoa, whole-grain bread
- Healthy fats: olive oil, avocado, nuts, seeds
- Dairy or alternatives: plain, unsweetened options
Processed foods are not forbidden. They just make up less of the plate. Garrett's nutrition guidance is built on real, whole foods, and it is practical, not perfect.
The plate method
You do not need to count anything to start. Use your plate as a guide.
- 1Half the plate: vegetables. Roasted, steamed, raw. Fill up here first.
- 2A quarter: protein. A palm or two of chicken, fish, eggs, beans or tofu.
- 3A quarter: starchy carbs. Rice, potatoes, oats, whole-grain bread. Make this bigger on heavy training days.
- 4A thumb or two of fat. Olive oil, avocado, nuts.
Eat slowly. Stop when you are comfortably full, not stuffed.
Five habits that do the heavy lifting
1. Protein at every meal
It keeps you full and supports the muscle you are building. See how much protein and water you need for numbers and cautions.
2. A vegetable with most meals
Greens, peppers, broccoli, tomatoes, frozen mixes, whatever you will actually eat. Aim for variety over time.
3. Drink your water
Mostly water, coffee and tea. Sugary drinks and alcohol add up fast and rarely fill you up.
4. Cook simply, a few times a week
Roast a tray of vegetables, cook a batch of rice, grill a few chicken breasts or bake fish. Use them across several meals.
5. Keep treats as treats
Food is not a moral issue. Enjoy it without turning it into a crisis. A planned treat is easier to keep than a banned one.
How to shop
You do not need to shop at a specialty store.
- Start at the produce section.
- Pick two or three proteins for the week.
- Add frozen vegetables and fruit for backup.
- Choose a few starchy staples, such as oats, rice and potatoes.
- Read labels on packaged food. Fewer ingredients, and ingredients you recognise, is a good rule of thumb.
- Do not shop hungry.
A sample day
This is an example, not a prescription. Portions depend on your size, activity and goals.
- Breakfast: eggs with sautéed spinach and a piece of fruit, or Greek yogurt with berries and oats
- Lunch: a big salad with chicken or beans, olive oil and a side of rice or fruit
- Snack: an apple and a handful of nuts, or cottage cheese
- Dinner: salmon or tofu, roasted vegetables, a baked potato
- Water throughout the day
What to do when life gets in the way
Busy schedule? Restaurants, travel, social events? You can eat well anywhere.
- Choose a protein and a vegetable first.
- Skip the sugary drink.
- Share dessert, or just have a few bites.
- Do the best you can and move on without guilt.
This fits with the approach in a plan for a busy work week and travel: a good minimum beats a perfect plan you quit.
Why not crash diets?
Extreme diets are hard to sustain and often rebound. They can also leave you tired and short on the nutrition you need to train. A moderate approach lets you keep your energy, strength and mood while you lose fat. If your goal involves a significant change in weight, a doctor or a registered dietitian can help you set a safe pace.
Training makes the food work
Eating well and lifting go together. Strength training helps you keep muscle while you lose fat, and it makes the effort feel worthwhile. Start with the beginner strength training guide, then follow a plan like 30 minutes, full body. Add walking, and give your body time to recover; see recovery, rest days and sleep.
Patience pays
Fat loss is not linear. Weight changes day to day with water, salt and sleep. Look at trends over weeks, not mornings. Take photos, note how your clothes fit, track how your energy feels and how your lifts progress. Celebrate those.
Where Garrett fits in
Nutrition guidance is part of what you get at Ruca Fit: practical advice rooted in real, whole foods, delivered alongside custom programming and in-home coaching. Garrett is a trainer, not a doctor or a dietitian, and does not make medical claims. If you want help building habits at home, see in-home personal training in Venice or book a session. Garrett comes to clients in Venice, Marina del Rey or Santa Monica.
Train with Garrett
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One hour, one-on-one, at your home in Venice, Marina del Rey, or Santa Monica. Your first session is an assessment. Single sessions are $175, with packages from $825.
This article is general information, not medical advice. Talk to your doctor before starting or changing an exercise or nutrition plan, especially if you have an injury or a health condition.