The modern Western diet is high in carbs from sugar, syrups, and other junk food. And it is also high in unhealthy fats from seed oils, fast food, and processed meats. It is also very low in protein. The foods that most people eat are nutrient poor, high calorie, and designed to be overeaten. This leads to obesity which can lead to heart problems, and diabetes.
Historically, a high protein diet was reserved for aristocrats, warriors, and royalty. The ruling caste prioritized meat, While slaves and peasants were fed grains and scraps to keep them functional but not thriving. Those who control their diet and prioritize real food stay stronger, leaner, and sharper.
Real elites should be defined by strength, wisdom, and merit, not by how many generations of their family hoarded wealth through usury, monopolies, and backroom deals.
So if you want to be a real elite, then eat like one. Prioritize meat, dairy, eggs, seafood, and having a diet high in protein, but maintaining a calorie deficit to stay lean. That is key.
The typical Western diet. High fat, high carb, high calorie and low in protein and micronutrients.The typical balanced diet with high protein macros for bodybuilding.
Weight loss boils down to calories burned vs calories consumed. You cannot violate the laws of thermodynamics as much as you wish you could. Consume way too much of anything and you’ll gain weight. Which is a layman’s way of saying: eat more calories than you burn and you gain weight. Eat less than you burn and you lose weight. You can lose weight eating lard, ice cream, sugar and candy bars. But that wouldn’t be smart and I’ll explain further below.
CICO: Calories In, Calories Out
Eat fewer calories than you burn → You lose weight
Eat more calories than you burn → You gain weight
That’s all there is to understand about weight loss.
Macros matter for body composition
Protein: Builds & retains muscle
Carbs: Fuel workouts & recovery
Fats: Support hormones & brain function
If you ignore macros, then you’ll lose muscle, have no energy, or just generally feel awful. You can eat junk and still lose weight if it fits your macros, but it’s not ideal. Focus on whole foods and hitting your protein goal.
My ideal macros that I recommend for natural bodybuilding especially those wanting to be lean or maintain leanness are as follows:
40-45% of total calories for protein.
20-25% of total calories for fat.
35-40% of total calories for carbs.
You can break this down into meals. One small meal before the gym (mix of complex and quick carbs and proteins), one small or medium meal after the gym, one medium or large meal at dinnertime, and a light or small meal with slow digesting proteins and complex carbs before bed.
Can you eat junk and still lose weight? Yes.
Should you? Not if you care about muscle, strength, and performance.
Recommendations for Cutting
I have only simple, and easy to follow instructions for cutting. They are hard because they require discipline, and good habits.
Eat high protein to keep muscle. Higher than maintaining, or for bulking.
Time carbs around workouts. Do not cut carbs. You need them to fuel your workouts.
Get enough fats for hormones. Do not cut out fat entirely. Your nervous system, and brain is almost entirely fat, or insulated in fat.
Avoid extreme deficits. Never aim to lose more than 1-2 lbs a week (.5 kg to 1 kg). That is usually only a deficit of 250-500 calories. Sustainable deficit = no crash dieting.
Summary
Losing weight is about being in a calorie deficit primarily. Macros are crucial for muscle maintenance, energy, and hormonal balance. While junk foods can fit into your diet, the priority should be on eating a high protein balanced diet with carbs timed around your workouts. A crash diet isn’t sustainable long term, and therefore always focus on a slow cut.
