Diet scams: how to lose fat eating whatever you want by eating low or high Carb/fat/protein

Diet scams: how to lose fat eating whatever you want by eating low or high carb/fat/protein

Now before I do get on with the actual post on diet scams I’m going to start with a story. Yes, it does relate to the post, and scams in general but if you just hate my stories then fine, go ahead and scroll down.

A funny thing happened…Funny to me anyway.

It was probably ten past six by now in the PM. We’d all warmed up by a few callisthenics, jogging, and dynamic stretching. Good enough to know we were ready to train. I was doing kick boxing at the time many years ago.

As usual there would be the arguments of “who would you rather fight? Muhammad Ali, or John Cena?” And a skinny 165 pound person replying:

“Muhammad Ali, bro. All you have to do is feint then take him to the ground. Too easy.”

From young bucks thinking they’re Gods (and c’mon we all see one or two of those at the gym also saying how superior their “program” is). But nothing would compare to what I saw one particular night.

Sometimes, and sometimes being rarely, and I’ve done karate also a few years back (think 10-16 years of age) before my short stint with kickboxing, there would be some person that would want to challenge fight whoever was there. I saw this happen twice with karate, and it was very respectful in the sense that the guys just wanted to learn to further improve their fighting ability via friendly and not all out sparring matches, but with this one night, this guy walks in thinking he knew something Bruce Lee, Mas Oyama, Mike Tyson and all of us didn’t; he knew how to beat Chuck Norris. Chuck Norris on steroids.


Apparently he also said he did 2000 push ups a day

Let’s call this guy…Johnny Appleseed. J.A. For short.

So J.A. starts saying all his mystical kung fu deadly techniques rule and how all our kicks and punches suck. When one of the guys asked him if he wanted a practice match he said “His fight techniques are so deadly, that they are only used for the street”.

Anyway, we convinced J.A. somehow to do some sparring, as it was only light sparring and we had protectors for our heads etc just in case he does one of those kiss-of-the-dragon moves where it involves getting a hidden pin point pressure on our neck and we start squirting blood through our eyes and nose and die a horrible horrible death.


Sparring with a few of the guys. We aren’t particularly going serious, we were probably sparring 30%. After all, it’s training, to hone and practice our skills, not bash the other guy to death. J.A. Was going full blown 100%.

Thinking he was winning, he became even more cocky and the head instructor, who’s been in quite a few fights, apparently has coached some fighters or has done some fights himself in the K1 (I don’t remember), soon found himself being challenged by this mythical warrior.

The head instructor talked a little and the kung fu guy said everything wrong with kickboxing and gave him some wisdom such as “with the Egyptian art Hikuta, the punch is so deadly that you can kill a bear”. I’m not lying either. He apparently read this online.

No bear seen here.

Fast forward now…after the guy hurls a few insults at the instructor because the instructor tried giving him some friendly advice also such as protecting his head, they step in the ring. J.A. refused to wear gloves or a mouth guard. The instructor wore both to prove a point. J.A. said “only cowards do that and ones that don’t know how to fight”. A few seconds after the first minute of the instructor playing around with the guy….and BAM one well timed hit after a few others to open him up a bit further and he was out.

When J.A. came too, he was very humbled by the experience and he just couldn’t believe everything he thought he knew was a lie, and he got defeated by only a few basic punches.


A few basic punches are more devastating than people give credit for.

Some of you will argue that the instructor was irresponsible to let that happen, well I say he saved the kids life by knocking him out and embarrassing the heck out of him. How? Because if this guy was that cocky to think his “styles” could beat anyone, let alone a bear, imagine if he grew up in a rough neighbourhood like I did, picked a fight with the nearest tough looking guy to impress his mates or a girl and actually did fight? He would’ve got more than seriously beat up. Heck, what if he decided to pick a fight with some guy at a bar this weekend because of his deadly egyptian chop?

Okay, so ceps, what does this story even got to do with anything remotely relating to magically losing fat?

Everything. Let me tell you what YOU instinctively know right now. Maybe you’ve been duped into thinking otherwise like that hopeless Johnny Appleseed, and you need to get your head straight. Either way, this post will show you the most basics of basics and something that will forever make you have your very own bullocks detector when it comes to losing fat by cutting out a certain macro-nutrient or in taking more of X, Y, Z.


At the end of the day, it’s all about making sure your health is up to standard and once it is, it’s all about HOW MUCH you eat. Eat more to gain weight, eat less to lose weight it’s that simple! It’s not easy, it takes persistence and dedication but the results over-time IS WHAT’S MAGICAL.

But I know for most of you are still skeptic, and possibly believe what you are doing right now can’t possibly be a diet scam. Maybe you’re one of those that seem to think that if you eat 3000 calories more above what your body needs you won’t get fat because you’re only focusing on a certain macro-nutrient. No problem, let me punch some knowledge in to you that it really is all about how much you eat.


First up we have this guy who is a regular guy:


The guy took a supplement called blowtorch and lost this weight in 7 days….okay that’s a lie.

John Cisna’s occupation is a teacher. This guy lost 37 pounds and he did that in 3o DAYS!

His beginning weight was 279 pounds and end weight was 242. Starting cholesterol levels at 249 and ending was 170. His “bad” cholesterol dropped to 113 from his start of 173. (1)

Pretty incredible isn’t it?

What exactly was his diet?

MCDONALDS! That’s right! This guy went to McDonalds and lost all that weight! He even has a book about it!


That’s right. Lose weight at McDonalds.


And by the own man’s words: ” this isn’t something where you say “well he went to McDonalds and he only had the salads. No, I had the Big Macs, the quarter pounders with cheese. I had sundaes, I had ice cream cones.” (1).

What exactly did he do though to achieve this? He “ate 2000 calories a day” (1). That’s all he did. He kept it under 2000 and lost the weight. No low fat, low carbohydrates, low protein shenanigans here. Just limiting food intake to a reasonable intake. He’s not the only one however to lose weight on an absurd diet.


The guy we have up next is someone named Mark Haub. This guy’s occupation? A PROFESSOR OF HUMAN NUTRITION.

This guy took things to the extreme here when it came to having the amount you eat. He wanted to prove that it was all that mattered when it came to losing weight. His theory was this: “That in weight loss, pure calorie counting is what matters most — not the nutritional value of the food.” (2).


The guy’s lunch, dinner, breakfasts, snacks, and stuff to throw at random people. He has his porn stashed under the desk. The laptop in the corner of the fridge is readily set for a night of twinkies and porn also.

What exactly was his fat loss plan? “For 10 weeks, Mark Haub, a professor of human nutrition at Kansas State University, ate one of these sugary cakelets every three hours, instead of meals. To add variety in his steady stream of Hostess and Little Debbie snacks, Haub munched on Doritos chips, sugary cereals and Oreos, too.” He also limited himself to only 1800 calories a day, every day. (2).

What was his results?

“The premise held up: On his “convenience store diet,” he shed 27 pounds in two months….His body mass index went from 28.8, considered overweight, to 24.9, which is normal. He now weighs 174 pounds…Haub’s body fat dropped from 33.4 to 24.9 percent” (2). 


Again, if you’re curious, the guy even made a book about how to lose fat utilising the power of the twinkies!

One more extreme example to prove my point? Sure! This one is for all the low carbohydrate for the rest of your life type of people or carbohydrate and insulin being the only thing stopping you from your fat loss goals (which I state is a myth at length in this article that you can read HERE).

An all potato all carbohydrate diet?!

Let’s cut straight to the chase with the results here. Chris Voigt. We have a 45 year old guy who LOST 21 POUNDS IN 60 DAYS with a whole fat loss plan that had barely anything else than potatoes! He ate 20 a day for 60 days and a sum total of 400 pounds worth. Not only that but check this out:

“Beginning weight: 197
Beginning blood glucose: 104
Beginning cholesterol: 214
Beginning triglycerides: 135”

60 day weight: 176
60 day blood glucose: 94
60 day cholesterol: 147
60 day triglycerides: 75

“ending blood pressure was 112 over 70” (3).


Guy probably likes the potato more than his wife. Actually, probably thinks his wife’s chest has two potatoes when they both potato. Just kidding Chris, but you certainly do love potatoes more than I ever would.

The guy even has his own website telling these stats, showing exactly what I’m claiming that all he did was limit his food intake (I.E. Getting to a caloric deficit) and that was it. Here’s his website:

What can we learn and what did we learn from these 3 examples?

  • We learnt that if you lose fat then your health will improve. This is one thing that A LOT of nutrition authorities claim because they limited a certain something they decreased their blood pressure etc. When in reality it was actually the weight loss.
  • We learnt that you can lose fat simply by having a reasonable food intake that is less than what you need. Eat less lose fat, eat more, gain weight. Simple.
  • What we can learn is that while weight loss can improve health, the QUALITY of food is going to likely be more beneficial to their lean body mass. They can spare their muscles that much more and perform better if they ate better. Also health. Sure you can lose weight and be healthier due to the weight loss but think about your over-all health in the long run with good quality food.

I don’t see how anyone can argue with the above. People would probably argue “yeah but calorie counting is so restricting, I feel sorry for you if your fat loss and your maintenance of weight is going to rely on calorie counting, so ha, that in itself is just like a diet scam” but the fact of the matter is you too are restricting yourself if you limit your carbohydrates your protein or your fats.

I’m not talking about from a taste point either, I’m talking about from a mineral and vitamin standpoint. You cut out carbohydrates for the rest of your life for instance and you’ll lose out on things like potassium. Sure you can tell me you can supplement with it or certain foods still do have SMALL amounts of potassium, but why would you want to when you can just eat a sweet potato and get all your needs? And even if you do supplement with potassium, if you were an athlete such as a weight lifter that trains 8 hours a day (and for the smart-asses, the equivalent would be working a laborious job), the supplement would never be enough.

Heck, not even if you were a professional athlete or you worked a very laborious job would you still need the potassium if you trained and gave any exertion training any effort. Potassium needs, I’m sure you know I talk about a lot through my blogs, but it’s very important, without getting to side tracked I’ll tell you one main reason why: Nerves. Not just nerves that contract your biceps when weightlifting but nerves for your organs such as your HEART! Want a strong heart? You’ll need your potassium.

There’ll be those among you though that are still very unconvinced and will say that those 3 are probably just genetic freaks, when really, they are just regular people that aren’t me where I piss excellence in the morning, eat lightning and crap thunder and live off photosynthesis. So, okay, let’s see what happens when people take the over-eat in their intake of food and limit certain macro-nutrients shall we?


This guy has some serious gainzzzz belly gainz…I think he’s skyping his wife on cam and that’s tribute to their wedding anniversary.

Fat gains on low fat high protein high carb vs low carb high fat medium protein

Let’s see what happens when we feed a group of people 150% of their caloric needs, and one group having high carbohydrates and low fat, while the other high fat low carbohydrates, then doing a cross-over (making them switch diets)? Surely one group would have significant weight gain over the other right? Here’s what they found:

“Carbohydrate overfeeding produced progressive increases in carbohydrate oxidation and total energy expenditure resulting in 75-85% of excess energy being stored. Alternatively, fat overfeeding had minimal effects on fat oxidation and total energy expenditure, leading to storage of 90-95% of excess energy. Excess dietary fat leads to greater fat accumulation than does excess dietary carbohydrate, and the difference was greatest early in the overfeeding period. ” (4).

However keep in mind, that the body weight and fat gains were still similar (meaning there was no difference in weight gain), this does not mean fat is the main culprit of making you fat and in fact has benefits when losing weight or even gaining it (you certainly do not want to go low fat) you can check what happens when you go low fat versus having a good amount of fat out HERE.

So putting low fat versus low carbohydrate to rest how about we now see if protein can still make us put on fat in a caloric surplus?

Does protein make you fat?

A group of people that just did not care if they’d look pretty for the beach (or they thought that their high protein diet would devoid the laws of caloric intake, and they wouldn’t get fat on a surplus) ate a VERY high protein diet and had an excess of +1500 calories above what they needs per day! Another group of people had low protein intake and still had the excess of +1500 calories. So what happened to both groups? Which one gained more weight?

The high protein diet group GAINED MORE weight than the LOW PROTEIN GROUP! 3.8 VS 1.0! (5)

Oh and before you all decide to talk about “what about the thermogenesis in protein consumption, surely it’d be different in the low protein group than the high protein group and hence that weight MUST be lean body mass increases right?” WRONG! There was NO difference noted in the thermic response to what meals the groups ate when measured (6).

What exactly does this mean then? should you go on a low protein diet then? Heck no! Let’s examine our findings for one second before you jump to conclusions and before you decide to, I donno, stab me in the eye with a fork, let me lay it all out for ya!

Protein Deficiencyarms

Well we now know who eats more protein in this pic…also who masturbates more.

So what exactly should we be focusing on when it comes to losing fat or gaining it? Which macronutrient is best?

If we go by what we see above (which we shouldn’t) then one can conclude that you should have low fat, high protein and high carbohydrates. That’s been done before. Heck, with the link I posted backing up fat, you’d think that, okay, low carbohydrates high fat high protein is the way to go for life. Then we got the cockblock on protein! So now we should focus on high fat high carbohydrates and low protein?



To whoever threw that golf ball that looked like a pingpong ball at this guy’s head and mine, I’m getting to it! Geezus Louisesus! Calm down!

To know that, you must know what each does. Also you’re different from me or anyone else, which means that in accordance to your activity, goals, lean body mass and training, you’ll have to eat in accordance to that. I’ll write up a post about what you should focus on with a good target to aim for but for now here’s a very good rule for you all to follow in a nutshell:

Macronutrients and fat loss

Protein is the MOST important. Why? Because it’s ESSENTIAL. It’s what we need to grow, to be strong and without it we can’t even grow our nails and skin! (If you want a further in-depth analysis on if protein is dangerous and the benefits of protein check that out HERE)

How much protein should you intake? A good guide line to shoot for is 2x your LEAN BODY MASS.

Carbohydrates, while it isn’t essential to live, I would say it is very essential to be healthy if you do any kind of activity that involves a reasonable amount of exertion. Why? Because with protein and fats, if you want to use them as energy they’ll first need to be converted into glucose (sugar) and then used. Not a smart thing to do if you teach your body to rely on protein for it’s energy source since protein means your muscles among other things. Sugar is what carbohydrates are, and they are readily available.

Which means that, with them being stored in your muscles when not used, when they are called upon, it’ll have a muscle sparring effect, and your body doesn’t have to have the extra stress and burden of breaking the other two macronutrients for it’s needs to fuel your activity (activity also means your brain activity, glucose does fuel the brain too).

How many carbohydrates should you have? It depends how active you are. If you are seriously inactive 75g should be the minimum to shoot for.

Fats is something that is ESSENTIAL to have also. Fats involve a number of functions such as brain development, cognitive functions, and sex hormones like testosterone. Have low fat and you’ll likely be impotent, depressed, and retard your cognition. I’m not joking either! If you decide to not eat red meat or avoid saturated fat and other fats altogether you can expect those side-effects! But red meat causes cancer and is bad for you as well as saturated fat you say? I debunk that myth HERE.

How much fats should you have? This should make up the remainder of your caloric intake after you’ve figured out protein and carbohydrate consumption.

These are time-proven guidelines to follow. They are a good basic start, and once you are aware of the basics, and start here you can then further refine and tailor make it for YOU. Personally, I feel brilliant with fats and carbohydrates being even and protein being high, and my results body composition wise as well as strength and performance are best when I follow that approach.


…But, you shouldn’t follow what I do, because generally I do exactly this on a daily basis. I also produce looney toons and everything I touch turns to gold.

So macronutrients out of the way then, knowing how much to at least shoot for in the day, what exactly do I have to do now to lose fat?

As I’ve already stated above, it’s all about eating less. Calories are the BEST TOOL to know how much is too much or too little (Check out how to calculate your calories by clicking HERE). You can’t just however eat very little and expect to lose all the fat. Your body isn’t dumb. It’ll think it’s starving, and it’ll then begin to hold onto it’s fat stores and you’ll lose your muscle rather than fat. Also, if you don’t strength train and aren’t active and solely rely on diet to help you, then it’ll almost be the same scenario. Want the ultimate guide to lose fat? Here’s how you do it!


Step by step guide on how to lose all the fat you want

Step 1:

Train you lazy bastard! TRAIN! Be active! Get off the couch! Train in the commercials! Train while watching T.V. Bodyweight exercises, bike rides, walking, ANYTHING! Do this ONE thing and you’ll probably won’t even need to do the other steps!


Even Vegeta agrees. I have to thank the mysterious iqaij for finding this image for me.

Step 2:

EAT LESS! C’mon, it’s a no brainer that you can’t expect to lose weight by eating a horse, a goat and the whole buffet of a cruise ship!

Get hold of your lean body mass (if you can’t do this then don’t worry) and calculate your caloric intake to maintain your weight and minus that by 500

Step 3:

Check the scales EVERY single week, ONCE a week, and see if you are losing a little bit. Also measure your body. Your arms, shoulders, waist, hips, legs. If you aren’t losing anything either you are half-assing your workouts, aren’t training enough, or you need to readjust your caloric intake.

Step 4:

Be consistent! That’s all there is to it! Simple! If this isn’t working for you then you need to get yourself to a doctor to get tested to see if you have any adrenal and thyroid problems or are suffering from anything that may prevent you from losing weight. If you have come from a backround where you’ve “dieted” for a LONG time in the very low calorie restriction ways, then you need to for a good 2 weeks eat at your maintainence calories or just slightly above so your body can re-adjust and not think it’s starving (essentially giving your body a break and letting it know it’s okay to lose fat, you’re well fed) and then going back and repeating step one!

Bonus: How to lose fat eating whatever you want

I didn’t want to sound misleading titling this post the name I did, and even so this post is generally about diet scams, so how do you exactly eat whatever you want and lose fat? If you haven’t already known by now it’s TRAIN and KEEP TRACK OF FOOD INTAKE. Simple! If you want further tips then let me give you two:

Losing fat eating whatever you want tip 1: Meal eating

Eat a smaller amount of meals. If you find yourself in a position where you can’t even count calories of your food then having 2 meals a day, and eating the protein rich food first, carbohydrates 2nd (so burger first, chocolate sundae 2nd) will help because you’ll feel fuller. Not only that but if you decide to eat one or two of these meals after you train, you’ll better blunt the response of hunger depending what type of training you do, or you’ll just put the food to better use. Either all.

Losing fat eating whatever you want tip 2: Training workload


Training out in nature running away from creatures trying to, well, make your vacation experience…an experience…is one way to train in your spare time I guess?

If you want to eat, and eat heaps then training is going to help keep fat at bay. Train every day, train multiple times a day with your bodyweight when you can’t go gym in short sessions, whatever. Best thing to do for training is having workouts where you have MINIMAL rests. Want an awesome fat burning workout that’ll work everything next time you go gym? 100 squats with a barbell with a weight equivalent to your bodyweight and get 100 without taking the bar off your shoulders and then do clean and presses with a weight half your bodyweight without putting the bar on the rack or ground for 100. Do whatever else you like after. Trust me, you’ll earn that food! Stuck at home? No problem! burpees for 20 minutes (without pushups) and then pushups for 20 minutes and pull ups for the last 20 minutes. You can do them straight for 20 minutes or circut them by doing them all in 10 or 20s. You get the point.

The bottom line on eating and losing fat

The bottom line is to train, and eat less, and rest when needed. Whatever macro-nutrient you focus on and whatever the quality of your food, you can’t escape those three basics. No matter what any other “guru” out there tells you when it’s low this or high that, you’ll now know it’s all crap. There’s no magic bullet. Reading this won’t make you lose fat either you now have to go get in there, and do it! Of course, if anyone tells you otherwise, be sure to go roundhouse kick them in the face, you’ll do humanity a favour and also burn off calories while doing so! Now that’s a win-win when I see one!






And trust me….They don’t care either..










4) Horton TJ, et al.(1995).  Fat and carbohydrate overfeeding in humans: different effects on energy storage. American Journal of Clinical Nutrition.  62: 19-29.

5) Miller DS, Mumford P. Gluttony. 1. (1967. November 20). An experimental study overeating low- or high-protein diets. American Journal of Clinical Nutrition, (11): 1212-1222.

6)Miller DS, et al. Gluttony. 2. (1967. November 20). Thermogenesis in Overeating Man. American Journal of Clinical Nutrition. (11):  1223-1229



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