Hello! a Thank you for writing. I went through your query and I understand your concern. Exercise has been proven to be as effective (or more) than many drug treatments for common health problems, including diabetes, heart disease and depression, just to name a few. So, exercise definitely plays a role in optimal health — it s just not the central key for weight loss. You cannot keep eating a junk food diet and simply exercise your way into smaller pants. Additionally, when and how much you eat can also have a distinct influence. Eating less and paying attention to the timing of your meals can be particularly useful for kick starting your metabolism in the right direction. Indeed, one of the simplest ways to improve your ability to burn fat as your primary fuel and lose weight is to replace all sodas and sweet beverages with pure water. Condiments and snacks are other categories that can be eliminated without risking nutritional deficits, thereby lowering your overall calorie consumption. General Implementation Guidelines To regain the ability to burn fat as your primary fuel you need a diet high in healthy fats, adequate protein and low in net carbs (total carbs minus fiber). The first step is to eliminate packaged, processed foods. The emphasis is on real whole foods, plenty of healthy fats and as few net carbs as possible. There are far more details in my new book, Fat for Fuel, that comes out in mid-May and will soon be available for preorder along with many great bonuses. As a general rule, it s recommended you reduce your net carbs to 50 grams a day or less, and restrict protein to 1 gram per kilogram of lean body mass. To make sure you re actually meeting your nutritional requirements and maintaining the ideal nutrient ratios, a nutrient tracker can be an invaluable tool. Another key to success on a high-fat, low-carb diet is to eat high-quality healthy fats, not the fats most commonly found in the American diet (the processed fats and vegetable oils used in processed foods and fried restaurant meals). Examples of high-quality healthy fats include: Olives and olive oil (make sure it s third party-certified, as 80 percent of olive oils are adulterated with vegetable oils. Also avoid cooking with olive oil. Use it cold.) Coconuts and coconut oil (excellent for cooking as it can withstand higher temperatures without oxidizing) Animal-based omega-3 fat such as krill oil and fatty fish low in mercury like wild caught Alaskan salmon, sardines and anchovies Butter made from raw grass-fed organic milk Raw nuts, such as macadamia and pecans Seeds like black sesame, cumin, pumpkin and hemp seeds Avocados Grass-fed meats MCT oil Ghee (clarified butter); lard and tallow (excellent for cooking) Raw cacao butter Also make it a point to walk more every day and stay more active throughout your working day. Researchers have clearly identified sitting as an independent risk factor for chronic disease, increasing your mortality risk from all causes. So, standing up more and engaging in non-exercise movement as much as possible is just as important for optimal health as having a regular fitness regimen. You can get a diet calculated in details by a nutritionist. Or you can prove to calculate it yourself. You should eat 0,8 g/kg/day protein. It s important that we all eat enough protein each day. If you know about how much protein you need, this list will help you figure out which foods will help you achieve that goal, including plant and animal sources of protein. Shortcut: An ounce of meat or fish has approximately 7 grams of protein if cooked, and about 6 grams before cooking. Fish has slightly less than beef or poultry. Chicken Chicken breast, 3.5 oz - 30 grams protein Chicken thigh – 10 grams (for average size) Drumstick – 11 grams Wing – 6 grams Chicken meat, cooked, 4 oz – 35 grams Fish Most fish fillets or steaks are about 22 grams of protein for 3 ½ oz (100 grams) of cooked fish, or 6 grams per ounce Tuna, 6 oz can - 40 grams of protein Pork Pork chop, average - 22 grams protein Pork loin or tenderloin, 4 oz – 29 grams Ham, 3 oz serving – 19 grams Ground pork, 1 oz raw – 5 grams; 3 oz cooked – 22 grams Bacon, 1 slice – 3 grams Canadian-style bacon (back bacon), slice – 5 – 6 grams Eggs and Dairy Egg, large - 6 grams protein Milk, 1 cup - 8 grams Cottage cheese, ½ cup - 15 grams Yogurt, 1 cup – usually 8-12 grams, check label Soft cheeses (Mozzarella, Brie, Camembert) – 6 grams per oz Medium cheeses (Cheddar, Swiss) – 7 or 8 grams per oz Hard cheeses (Parmesan) – 10 grams per oz Beans (including soy) Tofu, ½ cup 20 grams protein Tofu, 1 oz, 2.3 grams Soy milk, 1 cup - 6 -10 grams Most beans (black, pinto, lentils, etc) about 7-10 grams protein per half cup of cooked beans Soy beans, ½ cup cooked – 14 grams protein Split peas, ½ cup cooked – 8 grams Nuts and Seeds Peanut butter, 2 Tablespoons - 8 grams protein Almonds, ¼ cup – 8 grams Peanuts, ¼ cup – 9 grams Cashews, ¼ cup – 5 grams Pecans, ¼ cup – 2.5 grams Sunflower seeds, ¼ cup – 6 grams Pumpkin seeds, ¼ cup – 8 grams Flax seeds – ¼ cup – 8 grams Best regards.