Whole Food Nutrition for Weight Loss


In my many years of experience with bodybuilding and dieting, there is one ultimate rule when trying trying to burn fat, look really lean and maintain muscle mass at the same time. If your serious about losing fat and not muscle, you need to get back to the basics. Results are achieved by following a diet consisting of whole foods. I am a firm believer in the four food groups of dairy products, grains/nuts, fruits & vegetables and meats.

Each food group plays an important role in delivering macro and micro nutrients to your body and brain. These macro nutrients food in whole foods, are broken into Proteins, Fats, and Carbs. The type of fats can be broken into polyunsaturated, monounsatured and saturated fats. The carbs can also be broken into fibrous carbs, simple and complex carbs.

There are micro-nutrients in your whole foods as well. These are your vitamins, minerals, and sterols. There is an established dietary standard know as D.V. (daily value). Your D.V is the intake of your macro nutrients and micro nutrients that is required every day to make sure your getting enough nutrition. Here is the recommended D.V for the following:

Fat – less than 75 grams

Carbs – at least 130 grams

Sodium – 1.5 to 2.4 grams

Potassium – 4.7 grams

Fiber – at least 15-20 grams

In Milk and Alternatives, such as 1% milk, soy, yogurt, cottage cheese; generally there are highest amounts of calcium, B12, phosphorus, protein and vitamin D, in certain fortified dairy products. Some products are also being fortified with Omega 3. This is more saturated fats than mono unsaturated and polyunsaturated fats.

In grain products, such as dark rye bread, Ezekiel, flat bread, and cereal; generally there are highest amounts of selenium and Manganese, good carbs, fiber, mono unsaturated and polyunsaturated fats. Grains contain Vitamin E, B Vitamins, potassium, selenium and polyunsaturated fats. In nuts, such as walnuts, there are more polyunsaturated fats than in almonds which have more monounsatured fats.

Omega 3 and Omega 6 come from essential fats. Essential fats are what your body requires to produce Omega 3 and Omega 6. Omega 9 is actually produced by your body when there is an insufficient supply of Omega 3 and 6. Omega 9 is non-essential from food and comes from mostly monounsatured fats. omega 3 and 6 mostly come from polyunsaturated fats. Polyunsaturated fats, also prevent catabolism by reducing inflammation.

In fruits and vegetables, such as apples, broccoli, oranges, blueberries and grapes; generally there are highest amounts of Vitamin C, Potassium. Fruits contain good phytochemicals, vitamin C and Vitamin A. Vegetables contain vitamin C, A, and Potassium. Phytochemicals are cholesterol
lowering b reducing the absorption of cholesterol in the intestines. Phytochemicals are found in the skin of fruit and certain vegetables where most of the oils are found.

Fiber in general lowers LDL in the body and slows the absorption of carbs, which maintain stable insulin levels. At a basic level insulin is what transports nutrients to the muscle and brain and helps control the amount of energy in the form of glucose in bloodstream, by trying to fill up the organs (including brain) and muscles first with this energy, then if there is excess store it as fat. Your body can normally store up to 1000 grams of carbs in the muscle in a healthy typical adult.

Foods high in A, C and E are your natural anti-oxidants. They protect your cells and promote an anabolic environment in your body at a basic level.

In Meat and Alternatives, such as cooked lean beef, poultry, fish, eggs, walnuts and almonds; generally there are highest amounts of B Vitamins, Phosphorus, selenium, and a usually there are more saturated fats, then unsaturated fats. Eggs, contain polyunsaturated fats, selenium, less saturated fats than people think. Your body actually needs cholesterol to form hormones that create an anabolic environment. The cholesterol in food is not directly related to the total cholesterol level in your blood stream. There are different things that influence your total blood cholesterol level. The more important thing is your ratio of HDL to LDL. Your HDL is your good lipid profile and the LDL is your bad lipid profile. Foods high in unsaturated fats and fiber promote a good HDL profile.

Certain foods also have a distinct PH level. The level of PH goes from 1 to 14. The lower is acidic and the higher is alkaline. Stress is the biggest factor for acidity in the body. Therefore is your PH is low, it’s a sign of unproductive stress in the body. This stress can cause muscle breakdown and a multitude of other catablolic problems.

Meats, milk, sugar and certain protein powder isolates are very low in PH (acidic), while fruits, grains, nuts and vegetables are very high in PH (alkaline). A high PH level promotes anabolism.

What’s the bottom line? Eat a variety of whole foods which combine all 4 groups. which contain high nutrients and rich in unsaturated fats, mostly from polyunsaturated fats. Eat foods that are high in PH level (alkaline). Foods that are normally low in sodium are high in potassium. Follow the minimum nutritional daily values. Anything that causes a catabolic environment also causes inflammation. But there is a difference between inflammation caused by exercise, when you breakdown your muscle fibers during a workout so that they rebuild stronger and inflammation caused by foods. If you combine this with a controlled caloric diet, you will not only achieve fat loss, but improve your overall health and with expert help even optimize your health for life!

Rob Lagana

Coach and Founder at Lagana Fitness
Coach Rob Lagana, Fitness Coach, Elite Nutritionist, and Stress Reduction Therapist

Rob Lagana is a former top male competitive bodybuilder who has achieved numerous athletic accomplishments during his career.

Perhaps the greatest learning experience that Rob Lagana has met, was living with ocular albinism. Several vision problems have occurred
with ocular albinism and has left him legally blind. He really learned how to harness the deep energy it takes to be body / movement aware and through this energy has developed a healing ability which he then learned to use in practice with a Japanese healing system called Usui Reiki.Rob overcomes daily tasks and practices to complete his goals
through determination, hard work and a positive mindset.


Rob Lagana also received his IFBB Nutrition certificate, S.M.A.R.T certificate from Dave Palumbo, and LSF Life Solutions Foundation Whole Food Nutrition certificate. Rob Lagana also have 2 decades of experience in coaching clients for weight loss, wellness and contest prep.. He is certified through NASM (National Academy of Sports Medicine).Rob is also Poliquin Group Bio Signature Level 1 and 2 practitioner and overall brings a holistic approach to helping clients reach their goals.

Besides his athletic and coaching experience, he is also a Reiki Master practitioner.Stress is the number one cause of inflammation of the body. This disrupts, cortisol, insulin, brain chemicals and
much more..Reiki has been a natural and effective way of reducing stress, which promotes overall healing in the body.

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