Spot reduction. Think ordering the protein-feast half chicken at Nando's justifies a cheeky Coke on the side? Think again. A 2017 study published in the journal BMC Nutrition found that having a sugar-sweetened drink with a high-protein meal can decrease metabolic efficiency and prime the body to store fat. Fat oxidation was worse with a higher-protein meal, so a fizzy drink can undo all your good work. Stick to sparkling water.
A good way to think of this approach is as a 3:2:1 for diet and exercise. Three meals per day, two of them are protein and veggies based, and only one contains starch. This is matched with three rest and recovery activities (like massage, yoga, naps), two traditional weight training workouts, and one hour or more of slow walking on all or most days.
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