I have been a personal trainer for over 18 years, and I have taken a lot of weight off of people. I have had several men and women that I have trained to lose over 100 lbs, and done so in under 1 years time. So what is the Secret Diet?

Why Is America So Overweight

As an American it really is crazy how we continue to grow around are waste line. Yet we come up with every diet pill, exercise routine, and diet someone can think of. You would think the reverse would happen yet it is almost considered an epidemic.

The obesity rate is climbing and continues to climb, as we try to find the next best trick to make it go away. Who is to blame for this issue that we as a nation seem to be unable to outrun. Do we blame the individuals who continue to eat junk food knowing what the possible risk may be, The business that put that oh so sugary goodness right in front of us to tempting us like a trap, or the ignorance of people constantly looking for the next best diet and trend only to fail miserably.

I personally say that in order for change to occur each individual must take some responsibility to an issue. Everyone holds some form of power, and the sooner a person takes responsibility the better.

Sugar Rush

Have you ever gone into the grocery story to really look at what they put into our foods? Almost everything has some form of sugar in one form or another. Why does every thing need sugar in it? They now try to mask it by saying “Well it is organic sugar” or “This is cane sugar”. I will say that is an upgrade from the crappy sugar they used to give us, but it is sugar nonetheless.

When you have high levels of sugar your pancreas starts to produce insulin. Putting you in an anabolic state. Sugar is not the only thing that does this either. Carbohydrates with high doses or high glycemic carbs will do the same. This means your cells are going to start taking everything in. The good stuff and the bad stuff. Let’s think about it this way. If you have an insulin spike and you are taking in a fattening food that is probably one of the worse things you can do to your body.

Think about how many fat and sugar/carb combinations there really are though. The list is quite long steak and potatoes, apple pie, cheese and crackers, pizza, hamburgers, french fries, and the list could pretty much go on forever. All of these combinations can reek havoc on a body. The reason I bring this up is because realizing is half the battle. Knowing what you are putting in your body and how your body is responding to it is very important.

Avoid Sugar?

The truth is if most people avoid sugar they will have rapid weight loss. It is that simple. My question is would I really be that good of a trainer if I was unable to help those who wanted to create a true lifestyle change though. Some people may do great quitting sugar cold Turkey, while others may not. I want everyone to have a fair shake and I will also have a list of basic things to follow to help when changing your diet. This does not and should not be the hardest thing you have ever done. Give yourself credit for the many obstacles you have overcome, and realize this is just another one with a solution.

healthy fruit

What About Fruit

Although fruit does have natural sugars in it, not all fruit is created equal. When it comes to eating fruit some will spike your insulin more rapidly than other’s due to the glycemic index. The good thing is there are many fibrous fruits that will not spike your insulin to the point it is unsafe. There are even times you may want the insulin spike, but since we are talking about weight loss I will save that for another time.

No Keto

I will say that I am a fan of the ketogenic diet. It is one of the most efficient diets when it comes to weight loss. This diet however is for those who may be unable to follow the strict structure of a ketogenic diet. I want people to be able to eat close to what they have already been used to or at least semi used to eating.

Keto is a high fat diet. Usually consisting of 80 percent or more of your calories coming from a fat source. The diet I am talking about is something you could have a higher percentage of carbohydrates and proteins. Wanting the fastest possible result your best option would most likely be Keto though. So it really depends on what you want.


The thing about protein are the many benefits they have. One they are the building blocks of muscle, and they also take more energy to break down. Meaning the body is using calories just to break it down. Pretty cool huh. They also help slow sugar coming into the blood stream which would create the insulin spike. When proteins are taking correctly they are extremely beneficial. Just like anything else though you can over consume protein though. I would recommend taking .5g-1g of protein per pound of body weight.

Calories Are Not Equal

The saying a calorie is a calorie is absolutely insane. I am unsure who came up with that, but many people still believe this. All calories are not equal. The type of calories you intake will effect your hormones differently. A simple example is carbohydrates. They will have an insulin effect. Whereas proteins and fats will not. Realizing this will make you more inclined to make sure to put the right foods into your body.

Have you ever eaten something and you could not get enough of it? That is the power of hormones. Think of a 30o calorie cookie and a 300 calorie piece of steak. You can probably eat 12 cookies if you wanted to, but the thought of eating 12 pieces of steak would make you sick. That is how dangerous the insulin and ghrelin(hormone that gives you the hungry feeling and a host of other things)response can be. It puts you in a position to overeat.

Make sure to consult with your physician before trying anything on here. I do not know you personally and cannot be held liable to the diet that you follow.

So without further ado here is the list

  • Avoid combining your fats with sugars/carbs
  • If you eat fruits only eat ones that are berries, melons(if watermelon only 1/4 cup), lemons, and apples
  • Try to have a source of protein with every meal (lean source if combined with sugar/carb)
  • Do all your eating for the day within an 8 hour window
  • If you feel the urge to overeat have a large glass of water with your meal
  • Avoid processed foods and sugars
  • Drink water throughout the day
  • Have a glass of lemon water before your first meal





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Comments (2)

  1. Susanne


    Great article with a lot of helpful information. I have fought with my diet my whole life and it is now starting to come back at me since I have started to cause serious medical issues. Since trying to limit my carb/sugar intake I have realized just how many foods are filled with sugar and sugar creating parts. I have always loved carbs but I am trying hard to focus on the right carbs from fruit and veggies rather than bread or rice or pasta. You have really summed it up here clearly and easily. Great read.

    • Clifford Starks


      Thank you Susanne, I am glad you liked it. One thing I will tell you is the longer you avoid the carbs that really spike your insulin the easier it will become. Eventually the cravings will subside, remind yourself of that if it gets tough. I wish you luck in your journey Susanne.

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