I am currently trying to lose a couple of kilos that I put on during my last holidays to Morocco. I will share with you my method that I call the Fork Diet.

My method is not a low-calorie diet. In fact, low-calorie diets are not recommended at all because they put your body into starvation mode, which is an automatic response to external stress caused by a lack of resources. As a result, your body will store more fat once the low-calorie episode come to an end.

To avoid entering this fight against our super smart machine, we should play it differently. This is what I am about to uncover here.

Change the food culture

Well, now that the holidays are over, I will be eating more vegetables, more fruits, more fermented foods, and more nuts, while reducing processed carbs, sweets, and puddings. At this stage, I will only be changing the quality of my food, I won’t be cutting calories.

This is important so my body doesn’t go into panic mode. I have been eating more calories, and in a way my body has become used to it. It will take time to adjust to eating less again, so I will need to re-educate my brain and my appetite to feel satisfied with less.

Add more protein

That is a game changer when it comes to feeling fuller for longer. Sometimes, when I ignore this rule, I end up eating more carbs because my body craves them and tries to signal that something is missing.

When I want to get back into my athletic shape and lose weight, adding more lean, clean protein is a no-brainer. It makes sense when I eat more of it, I naturally have less room for other foods.

A great tactic, right? But How much is too much ?

How much protein to lose weight ?

Eating more protein is helpful, but there is a point where more isn’t better. Here’s a simple way to calculate your needs:

• General health: ~0.8 g per kg of body weight
• Active / fat loss / toning: 1.2 – 1.6 g per kg
• Very active / strength training: up to 2.0 g per kg

Clean, lean protein doesn’t come from heavily marketed packaged products. The best sources are natural, whole foods such as cheese, fish, meat, eggs, legumes, and seafood.

Remember, everything in balance and with moderation. Too much protein is not magical and wont make you lose weight overnight.

Drink more

About this, I am not only referring to drinking more water, of course it helps a lot but at this point you maybe heard about it. In my method drinking more refer also to drinking other liquids especially herbal teas, soups, juices. To help you feel full and