I see anywhere from 30-50 people a week who are trying to improve health, lose weight, and/or improve fitness. Most people I see are starving themselves from proper nutrients and overeating worthless calories, which are foods and drinks that have calories but no nutritional benefit (soda, for example).
With every single one of these individuals, I start with a basic nutritional intervention. This nutritional overhaul centers around a real food list (pictured below).
All of the foods listed are single-ingredient, “found in nature” foods. The advantage of these foods is that they are very nutrient-dense and, for the most part, not very calorically dense. For example: if you ate a bag of potato chips, it would take 6 lbs of chicken, 3 tbsp of real butter, and 10 cups of broccoli to eat that same amount of calories. More importantly, you get the right nutrients from the latter so you can fuel the body to run efficiently.
Introducing people to real food — no counting calories, nothing fancy — produces great changes in people. Just real food.
One week of clients eating real food and I can see fat loss, improved mood, and better digestion.
My disclaimer: It is extremely rare for clients to come back after one week of real foods and say that they did it 100%. This is a big change for many people and a process that might take a few weeks to get it down.