This is worth repeating: Another reason a higher-protein diet works for weight loss and weight management is that by eating fewer carbohydrates and more lean protein and good fats, we feel fuller faster so we ingest less calories per meal. There is one universal deduction in light of all the scientific research studies that have come out: Weight loss is all about calories in and calories out. If you reduce your caloric intake, you will reduce your body fat percentage.

In each of your many meals or snacks, I suggest creating a balance of protein, carbohydrates, and fat of 40 percent carbohydrate, 30 percent protein, and 30 percent fat. The easiest way to make this new nutritional program work is to use the "eyeball" method and determine what your plate should look like. This is the simple part. When you look at your plate, one third of your meal should be made up of a lean protein source such as fish, tofu, chicken, or lamb. The remaining two thirds of your plate should be made up of low to moderate glycemic carbohydrates, primarily from vegetables and fruits. It's that simple.

As for the type of fat you want in your diet, it is important to choose "good" fats versus "bad" ones. In Dr. Sears's words, "We want to use fat to burn fat." Saturated fats and trans fats(artificial fats) are the bad fats that cause high cholesterol, clogged arteries, and heart disease. Trans fats come from the hydrogenated oils in our time-saving invention: processed foods. This is why your protein sources should always be lean cuts of meat and poultry and you should rely on low-fat dairy products. Monounsaturated fats are the good fats that can be found in olive oil, canola oil, omega-3 fatty acids (in fish and fish oil), most nuts, and avocados. When cooking, you can use butter and certain oils to flavor your food as long as you do so in moderation and not in excess.

By balancing your meals and snacks in this proportion, you will be effectively balancing all the hormones that are at work during the digestion process, and you will eliminate those insulin spikes. My nutritional game plan will work in more ways than one to alleviate that cycle of insulin peaks and valleys. First, a consistent balance of food ratios will provide a stable blood sugar level, which will lower your insulin levels and raise your glucagon and HGH(human growth hormone) levels. It will eliminate much of the excess cortisol (stress hormone) from your blood. By eating high-quality lean proteins, low to moderate glycemic carbohydrates, and healthy fats, you will teach your body to process food and burn calories more efficiently. In just a few weeks you will have successfully trained your body to utilize body fat as your primary fuel source.

Of course, there are exceptions to every rule. The ratio of 40 percent carbohydrate, 30 percent protein, and 30 percent fat is the best nutrition plan for approximately 75 percent of the population. Approximately 25 percent of the population, due to their genetic makeup, ancestry, and several other determinates, actually control weight gain and energy levels better on a higher-carbohydrate diet. However, these are also the people who don't need to lose weight(body fat), because they naturally possess a very fast metabolism.