What I eat in a day for fat loss, increased energy & massive focus
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- Опубликовано: 9 июн 2024
- I've tried every diet under the sun and something I've realized is that finding your eating rhythm is one of the most important factors to getting lean, increasing focus, and sustaining high energy levels. This is what works for me when it comes to all of those and let me know what you think in the comments below.
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Who Am I?
I'm a fitness coach who helps high performing entrepreneurs. I've worked with thousands of men and women all over the world, including some of the most successful entrepreneurs in the business world. My mission is to help transform 1 million people's lives through health, fitness and wellness.
Time stamps:
0:00 - My story about finding my perfect eating rhythm
1:30 - My context for my eating rhythms
2:48 - How I start my days
3:35 - Why delay coffee 1.5 hours upon waking
4:25 - When I eat my first meal
5:25 - Why I go low carb in the beginning of the day
6:00 - Breaking fast with moderate to high protein
6:36 - What I eat in the afternoon
7:10 - Why I eat a middle meal
7:50 - Why we put our bodies on a schedule of eating
8:20 - What I eat in my final meal
9:15 - Why I eat what I eat
10:15 - Couple of personal notes about my meal schedule
11:15 - Creating your best schedule of eating
13:00 - What foods I eat
13:50 - Macro and micro
15:15 - The main lesson to take away
If you enjoyed this video, you might like my weekly newsletter, where I share actionable how to get lean, increase energy, a building a confident body, check it out here: dango.co/newsletter
It's not a diet it's a lifestyle
As an Italian, the lovely hands gesture helped me to learn faster 😊 Great video
Glad they helped 🙏🏼
As another Italian I concur.
When you said carbs make you sleepy. Finally someone gets me. As soon as I eat bread, or pasta. I am instantly tired! Thankyou for this video. I switched to only eating super healthy veg and fruits whole foods during the day. I've seen more progress on my journey to health and fitness.
Right on!! Glad you liked it.
It's the gluten
it is the gluten. my daughter was always tired and after going gluten free she's a new gal
That makes so much sense about eating carbs at dinner & sleep.
Facts
You’re right about protein for breakfast. I generally have 30 grams protein shake with a banana for breakfast. Diced potatoes and air fried meat for lunch,snack on grape or strawberries,meat and veggies for dinner. Losing weight steadily.
Any healthy protein brand company no dextrose maltodextrin etc they best one
what about good fats?
@@labinotdoda1517yes I also want to know too
I agree either way that. Low carb during day and a little higher at night so you can sleep
Personally I do the opposite because I prefer to have carbs before activity,I also don’t want to spike my insulin right before I go to bed.
@@Adam-lz7sr why don't you want to spike insulin before bed
@@ServantofGod07 Personally it makes it harder for me to sleep,I know a lot of people sort of use the “Food coma” effect of carbs to induce sleep but for me it kind of winds me up if I get a sugar high.
@ServantofGod07 you will find yourself having to urinate at night
Enjoy your content Dan, its nice to find someone of a similar age to me (I am 40) who has made such a big lifestyle chance. I'm well on the way and your videos are helping too.
As a side point, I used tp work shift work and now (thankfully) work 9 to 5 regular hours. It has been so helpful to be able to find a routine for eating, sleeping, gym and running.
Keep up the good work on the content! Greetings from England, Jon.
Very clear, concise and simple. I appreciate it. Thank you.
Great insight dude! Your schedule happens to line up perfectly with mine so I’ll definitely be implementing all of this. Keep up the great work; consistency eats motivation for breakfast.
Right on Maxwell!
Short and to the point. Love it Dan! Keep it up. will try this next week
Thanks poppy 👊🏼
Thank you so much for this informative video. I love it!.
Thanks so much ! I'm so glad I found you. You get right to the point without it turning into babble. Keep up the good work !
I appreciate that!
Thank you for sharing , this is very well explained 🙏 and very helpfull and clear 🙏🥰
Great video Dan! Definitely, will start this week!
You got this!
Dan, your video is genuinely eye-opening and informative! It's amazing to hear about your journey and the process you went through to discover your perfect eating rhythm. Your detailed breakdown is much appreciated, and I'm grateful for the insights you shared here on RUclips. By the way, I also follow your LinkedIn and Twitter content, which are just as awesome as your RUclips videos! You're doing great work, keep it up! One more thing, I would be thrilled to see you collaborate with other creators like you did with Justin. It would be fantastic to see your unique perspective merge with others.
Thank you so much. I actually did a podcast with Justin. It’s on my channel :)
Thanks Dan
Great video, Dan. Would love to see a tour of that book shelf one day 🤞
Maybe one day my friend
Amazing guidance Dan.
Thanks mark!
Thanks man ! Very informative 👏🏻gj
Thank you Dan, got lots of tips on this video🤩 I'm a female truck driver,it's a challenge when away from home but, I can definitely try some of your healthy tips.❤🕊Thanks Dan✌️🚚
Just found your channel looking for motivation to quit drinking alcohol. Subscribed! Awesome content! I see you're a watch guy! Me too!
Cool video Dan. We definitely share the same mindset.💪
Great content. Super simple, easy to follow plan. Thank you.
Thank you 🙏🏼
I add apple cider vinegar to my water and drink decaf coffee & tea. I've been struggling with my sleep and eating 3-5 hours before sleep really helped. Thank you
thanks for your content brother. I've been alcohol free for 3 weeks and going on 2 weeks of no porn thanks to your videos. That is the longest I have gone for both in 4 years. please keep doing what you're doing .
Right on my man. Proud of you. Keep it going.
I can do the alcohol part, idk about porn though 😕
@@ocorley3124just get a real woman and focus on her only. You will be amazed at how incredible you will feel.
@@ocorley3124just get a real woman and focus on her. You will be amazed at how incredible you feel.
Yes first meal 12-1 . Green and protein seeds . Thank you. Interesting carbs at night yes sleep is soo good . I am typing at 5.00 am . I want to sleep more . In am green tea too
So simple but not easy! Great video Dan. I pretty much live on Greek yogurt or low-fat cottage cheese most mornings because I don't want to cook. Very similar macros to you with different foods, all depends what works for each individual.
How many cups of coffee do you have a day? I find I'm more satisfied with less coffee if I follow the method you mention. Been waking around 5:45am, straight to gym (drink half a protein shake on the way) and don't have first coffee until about 9 when I get to work.
Keep up the great work!
First time watching. Very great content. Very relatable
Thanks and welcome
This is back to basics eating that i find works for me as well. Sometimes i skip breakfast but whenever i skip a meal i find that i end up eating too much at dinner. You're right about the appetite regulation. My favorite carb source is rice and sweet potatoes.
Thanks for sharing!
I’m curious about your choice of protein powder in the morning. Suggestions on a low carb mid to high protein choice? Thanks very much for all of the helpful and motivating content.
Very informative thank you for sharing, sir. I have a question. How long do you fast
Excellent thank you
Hey Dan! I came across your profile on LinkedIn last week! Since then, I've signed up for your weekly newsletter, and found you on here and Instagram. I absolutely love all of your content! Can you tell me what greens powder you recommend for smoothies? For mine, I put 1 banana, a cup of frozen pineapple, 1 cup of almond milk or water, 1 cup of spinach, and a scoop of collagen protein powder. Thanks!
I usually fast between 18 to 24 hrs! When I do eat! It’s a couple of eggs with egg whites! With whole grain bread with peanut butter ‘ jelly! Greek yogurt with blueberries! I love salmon! Chicken! Someday’s steak!
Super helpful 👏 Followed you on LinkedIn for a while and I literally bookmark every other post of yours if not more 😅
You said it. Its all about your environment. Thank goodness i live on a farm.
Thank you my brother. I've been following a channel but not everybody can afford Steak and Fish maybe only some chicken. I keep watching.
Chicken is fine too
Hamburger and turkey burger too.
He’s eating way more than 25 grams of carbs. The fruit alone is more than that.
I could be wrong but did he say 125?
It's 25 grams total for breakfast and lunch. I'm guessing around twice that for dinner.
A couple of years ago! I gave up soda! When I used to run I was down to 160! I had stop running! I needed hip surgery! I gained some weight again up to 190! I’ll be 56 in June ! I’m trying to get lean! Because I’m getting older! Where going to the beach in focused! Thank you for sharing this information
If I drink a soda. I'll have a healthier option, Zevia.
Thanks
Thank you for your video. Maybe too comprehensive for some (?) but not for me! Can you do a video on getting enough iron as a vegetarian? Thank you!
Background music is terrible..... 😒
Like the content..
Bruh I totally agree I hate background music
Please share your protein shake including the powder that you use. Is it low carb?
Try Celtic salt
What protien shake do you use?
What about getting a treadmill desk if you can. Super cheap v good walk pads on Amazon. I can type and write just fine while walking. I never sit for work, either walking or standing.
How did you decide on 2pm workout? What do you do 6a to 8a?
This is great, about how many calories a day are you eating w this routine? Also- do you eat snacks or not at all?
I don’t think I heard a mention of snacks, craving satisfactions etc.
This makes so much sense. Do you have a protein/greens powder you like for your shake?
I like athletic greens and diesel protein powder
sir , please share carbs options like patatoes or what else , and quantity of carbs and vegetables in your meals
I love the simplicity of the daily routines. One thing I just struggle with is how do I know how much protein I need to take in for full satiety and weight loss?
If you’re weight training then 1 gram per pound of body weight. If not then .8
Great video, I will steal the idea of consuming carbs later during the day to help with sleep! The only detail I'm doing different is not having a breakfast. By spreading your food into 3 meals you are giving up the benefits of autophagy. I also agree on potatoes, they are one of the best ways to make my meal more satiating
You can get autophagy through basic exercise. It's benefit is largely overstated in fasting research.
@@danfounder With all due respect, given how new this field is, I don't think you are qualified to make that statement.
@ThaBombo Fair enough. You did start with this statement so I figured it was fairplay:
_"By spreading your food into 3 meals you are giving up the benefits of autopha_ gy. I also agree on potatoes, they are one of the best ways to make my meal more satiating"_
Dave Sinclair Mike Lee Bryan Johnson, Peter Attia have made a s ton of money off autophagy and good for them. it sounds so cool, so on point of what everyone should do. That’s great for them, they make a ton of money off clicks in RUclips and book sales, yay for them. However in he normal joes world people get hungry, people have kids, women often feed a family ( therefore always cooking). Autophagy is hard for average person. I think the information you’ve given about what you eat and a good body training mentality here in this video is more important and able to be applied, maintained, used to help develop good day to day habits, for effective long term weight loss/control. I’m not a hunter gatherer. My family are not hunter gatherers. They expect to be fed 3 meals a day. Teaching them to know what, when and to best optimize that combined with exercise and sleep? Makes this video more applicable for a bigger audience. Good content. And it has proven research longer than autophagy.
This is so interesting. I tried doing the protein / savoury breakfast but was still famished by 10am so am back to my usual egg or veggie sausage on toast or a bun. I am pescetarian but am not mad about vegetables. My diet is mostly eggs, cheese, some fish, rice, pasta and potatoes (and I love a sweet treat). I can't imagine being so clinical about eating - for me food is for enjoying and enhancing your life - which I can see doesn't go hand in hand with being fit! Getting older (62!) I guess I need to decide what is more important - loving food or living longer! (I'm sure I should be overweight but am usually around 10 stone / 140lbs at 5ft 8ins which isn't terrible.) Definitely need to up my protein to maintain muscle. This is truly food for thought!
Great stuff. You can have both imo. Seems like you’re doing great!
@@danfounder You just made my day!
Excellent content and totally makes sense. Just one question. I work out early in the morning and I don’t really want to have carbs before I work out. I drink water with optical amino in it. Do you think this is efficient?
Sure. Although pre workout carbs may help with the early morning workouts.
How are you getting all your protein intake with just breakfast lunch dinner? I’m a solid 235lbs. It takes A LOT for me to get my 1gram per body weight. It’s so cumbersome for me.
Working at home is the worst for losing weight.
Its better to leave the house to work. Distractions disappear
Hey Dan, on the topic of Organic Psyllium Husk Powder, they all pretty much have the Prop65 Cancer Warning for toxic chemicals. From what I can gather it is for high lead content. What are your thoughts on that? Is the reward worth the risk or should someone look at another source of fiber?
Just eat grass-fed beef, eggs, kimchi and sweet potatoes
So cool! I started doing exactly what you are doing about 3 weeks ago and I feel great. I make Sole water with Redmond’s sea salt or Pink Himalayan salt. 1 tsp every morning. I eat low carb, and do 16:8.
Nice. I love Redmons too. Keep it up!
@@danfounder Thank you!
Hi Sir, what kind of green/protein powder do you recommend? Also, I have alot if weight to lose I'm already bought in to low-carb and fasting results coming slowly but naturally since I took your advice on cutting the booze and all those empty calories, my hang up is I'm typically not hungry in the morning and since I have alot of weight to let go of I don't want to just eat (or drink) calories if I'm not hungry, I drink water in the morning through out the afternoon w/ lemon, tsp apple cider vin, and keto chow electrolytes and typically break my fast around 1300 or 1400 last meal if I'm discplined is 1800, sleep between 2100/2130. Just concerned about getting enough protein on basically 2 meals a day. I'm not currently in the gym yet more sedentary and work from home.
I use athletic greens but there are many out there
Great video, thank you. Question, I'm older and I am unable to workout until after work. I need to eat afterward, but it's often 8pm or after, which I know is not great. What do you suggest?
I’d suggest to eat at the time it’s most convenient for you 👊🏼
I always thought carbs early is better than later. Imma try that and see what happens.
Happy to have discovered you this morning. Very helpful video. What I like best is how doable it is.
Glad it was helpful!
Can you make recipe videos of exactly what you eat
Great content as always but the echo in the room is hard to un-notice . I mention it not to be an ass but because I think you’re taking YT seriously and it’s an easy fix
GO CARNIVORE>>>
Just watching for first time been doing AG1 most mornings for about year a few months now. Last 3-4 months started taking Vital Proteins with collagen each morning. Kills my appetite, has helped me lose Even more weight have build muscle easily, it shows more thinning out
I love eating a slice of Dave’s Killer Bread thin sliced (toasted) topped with 1/2 cup cottage cheese, salt, pepper, garlic powder, and drizzle of hot honey.
Hot honey sounds amazing
Ezekiel bread is way better than Dave's, by a mile.
what about olive oil, avocado, good fats?
My lifestyle forces me to eat right before bed, and it's the worst thing ever. Bad sleep, groggy and feeling 'full' the next day.
Came across your channel and subed. I know this video is a yr old but just curious if you're still following this diet / lifestyle. You mentioned three meals at the same time every day, and I'm just curious if you include any snacks in addition to your meals, or do you just focus on the 3 meals and hitting your full macros within those 3 meals. I am about 15bf but struggle with the snacking and usually add 2-3 throughout the day but they are always single ingredient snacks like Greek yogurt with fruit, or nuts etc.
I still eat this way. Sometimes I snack and if i do it’s usually fruits
Excellent information and advise! Doesn’t everything boil down to personal, we’re all different but basic good commen sense and awareness of our habits are always up for review. Thank you for sharing! 😊🫶
@@joyconnell1318 Glad I could help!
You are an entrepreneur and you have a schedule? I thought the whole point of becoming an entrepreneur was to have freedom and work whenever you want, wherever you want!
I think there is something wrong with this dudes body.
Caloric estimates;
Large Protein shake: 300
Egg meal: 400
Steak or Salmon: 500
Potatos: 200
Did i miss something?
Total estimate 1400cal for the day.
Lets add another few hundred just to be favourable
1700 calories per day is a decent deficit for a male at 10000 steps and decent muscle mass.....
How can he maintain 17% body fat????
At that caloric intake the average dude would get down to 10%-12% within a few months and be pretty lean .......
Just my opinion
What kind of protein shake do you drink. Do you add fruit
I use a whey protein shake with psyllium husk and creatine. No fruit added.
Dan Go - the kinda guy who likes to eat a lot of broccoli 🥦
Yoooou Roook Mawvalous !!
So if you wanted to lose weight and not maintain how would you determine protein intake?
.8 to 1g per pound of body weight
Im a truck driver, i sit 11 hours a day
Definitely one reason why I’m leaving this industry of 16 years for my health
You need to do intermittent fasting. I ate once a day, and I felt so good. You will have mental clarity and super focus that will help you with your driving
The challenge with this is if you have a condition such as gout you can't take on this much protein.
All good. Do what you can and once the gout is gone slowly introduce it back in.
I don't think you ever said what you had at lunch. Or did you mean you eat the egg omelette for lunch if you had a protein shake for breakfast and then vice versa, you have a protein shake for lunch if you had an omelette for breakfast?
Apologies for that. I usually have something that's whole food that's prepped for me by a meal delivery service. It's usually meat, carbs and veggies with 400-600 calories with 30-50 grams of protein.
@@danfounder thank-you
High protein, low carb diets are linked to a few downsides, including an increased risk of some cancers. Plus, most people have no need for all the protein that this eating pattern encourages.
Get a cgm, see how your glucose is affected. I try to eat by 3 pm
horary clock :)
👍🏼💪🏼
So, you do noit go to work?1 And how could an average person that works 8-12 hours daily, how could that person achieve the same , I mean whole day make something for himself?!
If you wake up 2 hours before breakfast what are you doing within those 2 hours!
I’d rather have my carbs and sugars in the morning so I can burn them off. Why have carbs at night when your just relaxing and going to sleep?
As long as calories are equal throughout the day it doesn't matter when you take your carbs in regards to fat loss.
Go HCLF
For me it’s meat and veggies
Background music is distracting
I am 1 year late but why don’t you eat any chicken? You always say steak and salmon.
Check out all the self help books 😂
Wow!! You feed your dog carbs!!
This is pretty general
Whats the annoying beep in the background
Salt in water is not enough for mineral content. Too low. Not significant. Coffe is actually the fast breaker. Not the actual first meal.😉
All the arm waving probably assists in weight loss? A Mama Mia type are we?.(Smile.)
🤌🏼🤌🏼🤌🏼
Nothing new here
Why no whole eggs?
Because he probably thinks fat and cholesterol are bad for you. Eat whole eggs, it’s far superior.
I believe he said 4 eggs with a little bit of egg whites added to it.
Watch it again.
Watch it before you make incorrect assumptions.
This is very motivating! Your daily routine works well, and it seems very basic and easy to follow - on the path to determine what works for me. Thank you for the no-hype presentation.
Wow you don't eat much
go carnivore. no protein shake.