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8. Ensure that you consume adequate vitamins and minerals

there is one message that Mike has preached most consistently over all those years, it’s that if you are counting calories, you are setting yourself up for failure, because calories aren’t real, and humans don’t actually “burn” them.

Any weight-loss diet must have two crucial elements. First, it must improve your body’s existing appetite and weight control system. That is essentially why most orthodox dietary regimens fail: they ask you to restrict calories by eating less, tell you to burn away the calories you do eat by moving more, and often deprive you of fatty, protein-rich

On the most basic level, only two things matter: the calories you eat and taking in some balance of macronutrients—proteins, carbs, and fats. The manipulation of those macronutrients and calories on a daily, weekly, or monthly basis is the special sauce that allows for progress.