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  • Nate Johnson

The Steel Nutrition Principles to Change Your Life Forever

Thank you for reading the "The Steel Nutrition Principles (For Fat Loss)."

I’ve made this as simple as possible so you can read it and know exactly how to create the lifestyle change you’ve always dreamed of.

Before you read this, there’s one thing you should know. Information tells you what to do, but the transformation you’re looking for will only come when you take action.

Read this blog post, then take action!

Good luck!

95% of the people who walk through our doors want to lose weight and we want to help 100% of those people achieve their goals.

How do we do that?

First, It's important to distinguish between nutrition principles and nutrition tactics. Most people jump straight to nutrition tactics when they want to lose weight.

A nutrition tactic is a method or diet plan you can follow that will get you results. Tactics do work. Some work better than others.

Some examples of tactics are the Paleo diet, the Keto diet, and eating fewer than 100 grams of carbs per day.

But before choosing a tactic, we look at The Steel Nutrition Principles. Principles are a group of guidelines that we stick to when suggesting diet changes. And by following principles, we can guarantee success while having the option of choosing from a variety of tactics.

This ensures the plan we come up with is ideal for you.

So what are The Steel Nutrition Principles for Fat Loss?

  1. Eat Mostly Real Food

  2. Eat the Right Amount of Food For Your Goals

  3. Eat the Right Amount of Protein

  4. Avoid Foods That Make You Feel Bad

  5. Make Your Nutrition Plan Enjoyable

1. Eat Mostly Real Food

80% of your food should come from real food.

Honestly, 100% of your food should come from real food. But 80% is a great starting place!

What do I mean by real food? Food God made!

This would primarily

consist of:











Olive Oil

Coconut Oil

Single ingredient foods. Animals, Plants, etc. NOT foods created in a lab by a team of food engineers.

There are two reasons we start by addressing real food:

#1- It’s Healthier

Real foods have nutrients. They’re much healthier for you. And they’re also going to leave you more full...more satisfied.

Your health won’t thrive by consuming most of your calories from heavily processed or man-made foods.

#2 If You Ate Nothing But Junk Food You Would Feel Terrible

You would get sick because you’re not getting the nutrients that you need and you’re not going to be full, which is going to make it harder to stick to the plan.

2. Eat the Right Amount of Food For Your Goals

“I don’t understand why I’m not losing fat, Nate. Because I’m eating healthy.”

I’ve heard this hundreds of times in the past 10 years of training clients. But over those 10 years I've come to realize the statement “I eat healthy” doesn’t mean much…because it means something completely different to each person.

While eating mostly real foods is key to health, and being healthy is key to losing fat, focusing solely on eating real foods likely won’t get you to your goals.

This second principle is what ENSURES fat loss- eating

the right amount of food for your goals. And when I say

amount, I’m going to be referring to calories.

Now calories are just a unit of measure for energy.

There are calories in our food. That's what gives us energy.

And we store excess calories in the form of fat, which is a usable form of energy/calories for our body that our body can pull from when it needs it.

If you want to lose weight, you have to create what's called a calorie deficit? What this means is you have to eat fewer calories than you are expending every day.

And if you aren't creating a calorie deficit, even if you're eating super healthy, all single ingredient foods, you won't lose weight.

Now the amount of calories you should be eating to lose fat Is highly dependent on the Individual because everyone burns a different amount of calories per day. And some people can tolerate larger calorie deficits than others.

A good starting point for fat loss is 12x your weight (in pounds.) So if you weigh 200 pounds, starting with 2,400 calories per day. If you’re 150 pounds, starting with 1,800 calories per day.

Do this for a couple weeks, and if you’re losing anywhere from 0.25%-1% of your total bodyweight each week then don’t change anything. If you aren’t losing AT LEAST 0.25% of your total bodyweight each week then drop your daily calorie intake by 250.

3. Eat the Right Amount of Protein For Your Goal

Protein is very important. It’s important for building muscle. Most of us

know that. That's why all these supplement companies market their protein powders. They advertise it as a muscle builder!

But I would argue, and I think the science supports this, that protein is actually even more important for fat loss.

There are several reasons we want to make sure we're eating enough protein regardless of whether your primary goal is weight loss, building muscle, or just to improve health.

Regardless of your goal, when you’re in the gym you should be trying to build muscle because muscle is what's going to give us that lean, toned, defined look. More muscle also means more strength and endurance to do more work throughout the day. More muscle also increases your metabolism (read: Calories Burned Per Day) which leads to faster fat loss AND makes it easier to keep the weight off once you’ve lost it.

Building Muscle is key!!

Now back to protein. Why is it so important for fat loss?

When we train in the gym, we create a stimulus for the body to adopt. Then we build muscle when recovering from our training sessions. And since protein is the building block of muscle, getting plenty of protein ensures we have all the building blocks for the muscles to optimally recover from the workouts.

Essentially, eating enough protein ensures you're getting the best results possible from your workouts.

The second reason eating plenty of protein is important is that protein is the most satisfying macronutrient. Protein will keep you more full than carbohydrates or fats

Something I see frequently with our female clients, is they're struggling to eat enough protein when they first start the program. And what I've found is as soon as we increase their protein intake, it becomes much, much easier for them to both recover from their workouts and eat less because they're full and feeling great!

As a MINIMUM, I like to see:

Women- 60 grams of protein/day

Men- 100 grams of protein/day

A better target would be:

Women- 80 grams of protein/day

Men- 120 grams of protein/day

In some situations there is even a benefit to going as

high as 120+/160+ grams/day respectively for women and men.

BUT most women would do really well at 80g per day and most men would do really well at 120g per day.

4. Avoid Foods That Make You Feel Bad

Over the years I’ve noticed most people have no idea how different foods make them feel. I think this is a huge problem!

If you’ve never paid attention to this before, I highly recommend you do a food journal. Write down everything you eat then keep notes about how you feel for the next hour or two after the meal. Energy. Mental Clarity. Mood. Joint Pain. etc.

This might sound crazy to some, but your body will absolutely thrive on certain foods and not feel so great on other foods. Some people see mild negative effects from certain foods. Some people see big negative effects from certain foods. We’re all different! Which is why you should give this a try!

When you know which foods make you feel amazing- high energy, lots of mental clarity, great mood, etc. you should eat more of these foods! They should make up a larger part of your diet.

And when you know certain foods that make you feel bad or even just less than optimal, you should eat less of those foods. They should make up a smaller part of your diet. Of course you can still eat the from time to time, BUT as a general rule you want to eat foods that make you feel great!

Here are the symptoms to watch for to see if your body doesn’t like certain foods:

Stomach/Intestine Discomfort/Pain

Digestive Issues


Achy Joints


If a food makes you feel crappy, don't eat it!! Even if that food is said to be a "superfood."

5. Make Your Nutrition Plan Enjoyable

You need to eat like an adult. And sometimes being an adult means doing things that you don't necessarily feel like doing, but you need to do anyway because it's important. We do this with work. We do this with our marriages. We do this with our kids. And we should do it with our health as well.

You need to do what you need to do, whether you feel like it or not!

But at the same time, you should try to make things as enjoyable as possible. Eating should be a pleasure, not a punishment or a deprivation thing. (I feel the same way about marriage, children, work, etc. They are a blessing and should be great most of the time!)

You have to enjoy what you're eating! Because if you don't enjoy your diet, you're not going to stick to it.

So choose foods that you enjoy. Choose those single ingredient foods that you enjoy.

For me, I love steak. I splurge on steak because if I don't spend money on steak, I'm going to spend way more money on eating out. So that's the way that I make my plan enjoyable. I also eat a lot of mangoes (both dried and frozen.) And I usually end my days eating some ice cream. That's my non-single ingredient food that I love.

You need to choose foods that YOU love so that you find your diet much easier to stick to.

And if you follow these five nutrition principles of eating mostly real foods, eating the right amount of food for your goals, eating the right amount of protein for your goals, avoiding foods that make you feel bad, and making your nutrition plan enjoyable, you can

really do anything you want with your diet and you will lose fat and you'll enjoy the process.

THIS is the beauty of principles in action. Rather than forcing yourself to stick to a restrictive tactic (“you have to eat this,” “you can’t eat this type of food”, etc.) you can do whatever you want as long as you stay within the guardrails of the principles. THAT is freedom. And freedom feels good!

And when you’re free to eat in the most enjoyable way possible, you are very likely to succeed.

Speaking of success, do you remember what I said at the beginning of the post?

Information (this post) tells you WHAT you need to do. But it’s ACTION that’s going to change your life. ACTION will get you the results you want. Any only YOU can do that!

I made a Facebook post the other day saying this:

“I’m committed to making 2023 the year of consistent training, lots of movement, and healthy eating.”

If you will Strength Train consistently with a moderate effort, walk lots, and follow these 5 Nutrition Principles…you could see better results this year than you’ve seen in the last 5 years.

Try it and see ;)

And if you're ready to work with a Fitness Pro who can walk every step of the journey with you to ensure you never feel lost and you get the best results possible, CLICK HERE and fill out the form. We'll contact you within 24 hours to discuss your goals and the details of the program!

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