Garrison Body 
Fortify Your Future

Low Fat Diet

Low Fat Diet to many people means they are going to do something with their eating habits for a short period of time to attain a goal, usually to lose fat. A low fat diet should be considered how you eat every day so that you can maintain your weight and muscle - not something you do once in a while.

Your low fat diet will then need to change if you are trying to make changes to your current physical condition. Then, once you reach your goal(s) you will switch to how you need to eat in order to maintain. Once you understand and truly believe those statements, you will get into and retain a much more healthy body.

Your low fat diet plays a critical role in success of losing or gaining weight as well as increasing your muscle mass. If you are over 50 and think you can't gain muscle, or it's too difficult, or some other "excuse" because you have convinced yourself that your current state is as good as it gets, you are wrong. Even if you don't want to gain muscle you can still attain a physique of which to be proud just by eating properly and maybe walking as a method of burning Calories.

What to Eat?

That's fairly simple. Eat whatever you long as you follow the list:

  • NO saturated fat
  • NO hydrogenated or partially hydrogenated fat
  • NO processed sugar
  • NO preservatives
  • NO dyes
  • NO trans fat

If all the food you eat daily contains one or more of the above, you need Garrison Body!

But if you do not know how many Calories you burn and eat daily, then you've overlooked the most important part of your diet.

Simply cutting calories until you see your dimensions change is nothing but unhealthy. Worse, when you do that your body will eat your muscle and leave the fat! So your entire diet is counter-productive.

You must know:

  1. What you eat
  2. How much you eat
  3. How many Calories you burn daily

If you do not know 1 or more of those 3 things, nothing is going to help.

Additionally, there is no way for anybody (i.e. doctor; nurse; diet book; etc.) to state that "you" should eat "X" number of Calories daily. That's simply dangerous without knowing your Calories eaten and burned daily.

The correct way to edit your diet is to follow the 3 simple steps above.

How do I know what's in the food I eat?

Simple! READ LABELS! Everything you buy at the store has a label telling you the ingredients and nutritional information.

nutrition label

Read that label. You'll know if it's something you should eat. If you can't pronounce most of the ingredients, you may not be holding good food. And it's not enough to simply read the fat, protein, Calories, etc. You must read the "Ingredients:" That's the list that has all those words you can't pronounce. If it has all that "stuff' In the ingredients, don't buy it anymore.

In the picture (above) you see a woman's thumb over the ingredients as she points to the "Total Fat" in the item. The "Total Fat" tells you very little about the product.

There are 2 kinds of fat - one is good and the other is bad. So to combine them is just wrong. One fat is "saturated fat". The other fat is "UN-saturated fat". So if something has fat, read the label more closely to see how much "saturated" fat, and read the ingredients to see if there is "hydrogenated" or "partially hydrogenated" fat. That is a legal way for manufacturers to lower the "bad" ingredient numbers on the label. If a product contains hydrogenated or partially hydrogenated fat, just don't buy the product!

Spend time in the natural and organic sections of your favorite store reading the labels on those items and you'll have a very good idea of what ingredients you should expect to see. Compare a natural item with something you normally purchase and look at the difference. It would be great if we could all afford the price of organic. But you'd be surprised to compare your "typical" products with "natural" products and see many products are close in price. You can go natural without having to go organic which is usually more expensive.

For many people, that short, 3-item list (above) is going to restrict most of your standard diet. That is precisely why you are here in the this Web site to stop doing what you "normally" do to your body.

If you are someone who is not willing to spend hard-earned income on the price difference between natural and "typical" groceries, you really need to reconsider. If you are a smart shopper, you can find natural foods for nearly the same price as the "not natural" products. Compare the serving size and Calories in the natural product with what you would usually purchase (from the not natural areas of the store - the main aisles). When you compare everything you'll find that the price difference is negligible. That simply means if you are talking pennies, or as much as $1 difference, isn't it worth your better health?

Organic prices are the exceptionally high prices. Garrison Body is not saying you need to jump from "run-of-the-mill" foods to "organic". Then your costs would be astronomical. It's sad that it costs so much more for organic when "all" foods sold should be organic and we shouldn't have to pay to have all the "crap" left out of our food. But that's a discussion for another Web site.


As you no doubt have seen on this page (and throughout this Web site), you may not be eating correctly. As far as what to eat, stop eating the processed sugar, saturated fat and hydrogenated fat. Those 3 'culprits' are the cause of much of your fat.

Processed sugar provides immediate energy because it 'tricks' the body into thinking that there has been something of value ingested for fuel. Only after the processed sugar is used by the body does your body realize that there was nothing of value in that processed sugar. It's like putting paper on a fire - immediate results, but it burns fast and doesn't provide any heat (fuel). That's why you are usually more tired after you ingest a bunch of sugar. Your body gave you energy immediately after ingesting the sugar. But once your body realized that is was "fake" energy, your body wants to shut down in order to preserve what energy it has left.


There are 2 basic types of fat:

Saturated Fat

and Unsaturated Fat.

Saturated fat is solid at room temperature. It may be in liquid form when you eat it, but don't be fooled. When it settles into your system it turns back into a solid form. You don't get rid of saturated fat easily. Unless you eat a lot of grains, fiber and roughage, that fat goes into your blood stream and reduces the blood flow to your body - it creates "plaque" in your blood. Along with that horror, the fat collects in your body and creates...fat cells - the stuff you are trying to lose.

Hydrogenated or partially hydrogenated fat is also - FAT. It's a legal way for companies to label their product showing reduced saturated fat content. Hydrogenated fat is fat that has been 'air whipped' - like beating egg whites into a fluffy foam. The fat has NOT been removed - only transformed. Once you eat that food the hydrogenated fat returns to the original form.

Unsaturated fat is good and necessary for your body to transport nutrients. Unsaturated fats do NOT make you fat. These are fats that are liquid at room temperature.

Saturated fat is bad - period. Even the "partially saturated" or "hydrogenated" are no less harmful than saturated. Manufacturers use those terms to "trick" you into thinking the food is better because it's only "partially" hydrogenated or "partially" saturated fat. When it's consumed, it returns to the 100% saturated fat.


Here's a simple experiment. Take a container of your favorite peanut butter and let it sit on your kitchen counter for several hours, or even a day (with the top on). If you selected a brand of peanut butter "other than Adams" from the main aisles of a store, you'll see that there is no liquid - it's all solid. That's the difference between saturated fat and unsaturated fat. The fat in the popular brands is saturated fat.

Do the same thing with a jar of (my favorite) Adams Peanut Butter. You'll see that the fat (liquid in the jar) remains liquid at room temperature.

You can perform the same experiment with anything that is a "fat" and you want to know if it's saturated or unsaturated. Just leave it sit out. If it doesn't turn to liquid (oil), then it's the bad stuff.

Notice, in the images following, the two red arrows at the top left of the Adams jar. If you click on the image to see the jar full size, you can see the unsaturated oil sitting on top of the peanut butter. That's what nautural peanut butter will have. Natural ingredients separate, so you have to stir the oil back into the peanut butter to make it smooth and creamy (although the image is of "crunchy" style).

The other jars don't have any oil on top. You might say that's because it's been mixed into the peanut butter. You're wrong. Those others are popular brands, but even when you initially take the top of the jar there is no oil at the top. It's already mixed in and remains mixed in's not natural peanut butter.

Use your own brand, if it's not Adams (or some other natural peanut butter) and you'll see when you first open the jar - no oil. Could there be a "sparkle" of oil? Yes. But you should understand from all this that liquid is good. Solid is bad.

popular pb 1 another pb sm adams crunchy 1 sm

Carbohydrates - YES!

Complex Carbohydrates are good for you!

Notice that we said, "complex" carbohydrates. That's different from simple carbohydrates.

A few years ago there was a wide-spread "lie" that carbohydrates were bad for you because they make you fat. It was a "trick" or "play on words" without a definition.

Simple carbohydrates are not really bad, but just do not provide long-lasting energy. Simple carbohydrates are things like sugar, candy, syrups and soft drinks. Fruit has simple carbohydrates naturally. Think of simple carbohydrates as sugar - anything with sugar.

Complex carbohydrates are good. Think of grains, rice, and barley. A good, natural bread is made from oats, grains, etc., and is a complex carbohydrate. Natural cereals are also very good complex carbohydrates.

Good complex carbohydrates are the foods that your body uses like large logs on a fire. They provide long-lasting energy. Complex carbohydrates are GREAT for you to eat!

When to Eat?

This is another easy question - ANYTIME! The only time you have to consider when you are eating is just before sleeping, which is not a great time to eat.

You don't want to eat something that has saturated fat just before laying down. Make sure your last meal before sleeping has little or no saturated fat. Beyond that, eat when you are hungry, but make sure to eat at least 3 times daily.

  • If you work out at a gym or play sports you should eat just before you workout or play the sport (about 2 hours before), and replenish what you have burned by eating just after your workout (no later than 2 hours after).
  • If you want to eat some chips and salsa as a late night snack, go ahead! Just make sure that your foods have no saturated fat, sugar or anything in the list above. Natural chips and natural salsa are fine for late night snacking. Your body really doesn't care "when" you eat, as long as you eat enough food throughout the day - but NOT more than you need! You must know how many Calories "your" body needs daily.

There is one other very important "trick" if you are trying to lose fat.

Eat during a 9-hour window.

Let's say you usually eat breakfast around 9 a.m. That would mean your "last" meal would be eaten around 6 p.m. - and no snacks or foods after that last meal. All of your food needs to be eaten during that 9 hour time frame.

Here's a little math in order to help make this clear. 24 hours in a day, minus 9 hours (9 a.m. to 6 p.m.) is 15, That means your body has 15 hours to digest all the food you ate during that 1 day. So whether you are up a dawn and need to eat due to your work hours, or if you are retired and eat whenever, restrict your food intake to 9 hours. The longer your body has to absorb and digest, the faster you will lose fat.

You can apply that math to when you actually begin eating. If it's 6 a.m. when you begin eating, then you must finish all eating by 3 p.m. If you are within 30 minutes one way or the other you'll be fine. The food police won't arrest you.

There are many excuses about why someone cannot eat during a 9 hour time frame. But there is no logic behind the excuse. It's just when the person is used to eating. If you need to be at your job by 7 a.m., and you usually don't get home until after 5 p.m., then your meals can still be consumed in that 9 hour time frame. Do you usually eat dinner around 6 p.m. even though you are at work at 7 a.m.? That's fine. You simply need to adjust when you "begin" your first meal. If you know when you will eat your last meal, count 9 hours before that and that time is when you begin eating for your day.

How Much to Eat?

This is a very controversial question and we are going to give you the facts first, then follow up with explanations.

If you are a living, breathing human (notice we are not depicting any age, weight, sex or any other variables), you NEED at least 2,000 Calories daily. BUT....there is more you need to know.

Here is the latest USRDA information - ChooseMyPlate - which you may find a bit confusing. But we wanted to offer you the resource just so you'll know Garrison Body is promoting sound advice.

In 2011 the USRDA, along with Michelle Obama, came to the same conclusion that Garrison Body has been teaching for more than 30 years. When you review the information you will see that there is no reason to consider the ridiculously low "diet plans" that so many books and "take-your-money-scams" (claiming weight loss services) tell you in order to get your money.

Your brain needs a minimum of 1,000 Calories daily to function properly! If you think the remainder of your body can exist on perhaps 200 Calories in addition to the 1,000 Calories daily, then you have proven you are not eating enough food daily! You need more than 2,000 Calories daily - unless you do absolutely nothing but lay on the couch 24 hours a day.

All that is correct - EXCEPT....for those who are sedentary. That means, you do little to nothing all day. Usually that's people over 50. They go to work, sit, come home, sit, and then go to bed. If you are young and that's your daily routine, you probably notice you are gaining a little fat. But you're lucky in that because you are young it will be faster for you to work off that fat because you have age on your side.

The older we get the slower our metabolism gets. Activity is the biggest secret to losing fat or keeping it off. So if you are sedentary, chances are you need to reduce your daily Calories below that 2,000 Calories. How much? It's different for each individual. There is no "general" answer. It all depends on your metabolism, age, your daily activity (even if you mostly just sit), and your current weight. And without knowing that for every person reading this information, there is no way to state how many Calories "you" need daily.

BEWARE! "Playing" with your Calorie intake can be very dangerous! If you do not know how many Calories you need daily, and, you do not know how many Calories to consume daily, it's impossible to restrict your diet "safely".

If you would like to know how many Calories you need to eat daily, use our proprietary Garrison Body Calorie Calculator!

Can I hire Garrison Body to put this all together for me? Yes! Click Here.
I Think I Can Do This Myself

For those who would prefer to do it and train themselves, we commend you. That is precisely what will change your life for the better.

The first thing you need is to accurately calculate the Calories you need daily based on your daily activity. Our proprietary calculator will do that for you.

The amount of food your specific body needs depends directly on what you do daily - your activities. This is also found with your proprietary calculator.

Are you very active? Then you need a lot "more" than the minimum daily requirements.

If you are very sedentary in your lifestyle, guess what? You will need to reduce that 2,000 Calories and our proprietary calculator will do that for you.

This will be very clear to you if you use the "GB CalCalc" calculator to see how many Calories you eat and burn in a day as well as how much your body requires daily.

If the number of Calories you burn is more than the number of Calories you eat, this is a "deficit". Pay close attention to your results. If you have a 300 Calorie deficit (-300 in your results) or more, your body may be storing food. If your body is storing food, that means it's creating fat.

The older you are the harder it is for your body to 'stop' storing. That simply means the older you get the harder it becomes to use (get rid of) the fat. So you need to walk, bike, go to the gym or do something to burn more Calories than you eat. If you eat 2,000 Calories daily and you are not active, as long as you are getting up and doing "something" so that you burn more Calories than you eat you'll maintain your current fat to lean mass ratio. So if you want to lose some fat, you will most likely need to reduce your Calories and engage in more activity.

If you elect to have surgery in an attempt to rid yourself of that fat, that fat will return. Why? Because you don't teach yourself anything by having surgery and you will continue to eat in the manner that got you fat in the first place.

If you are going to get rid of the fat it's going to take work. It's easy to gain the fat. It's difficult to get rid of the fat. Working off that fat the "right way" means learning how to eat correctly, eating properly, and knowing how to exercise correctly in order to use the fat you have for energy. If you don't make the changes recommended by Garrison Body, your body will simply continue to store food and make you

Write Me a Plan!

If you would like us to write the information for you so that you can simply "follow a plan" (easy to read instructions), we'd be happy to calculate your daily requirements and suggest some meals for you.

Please be advised that we are only providing suggestions about the kinds of foods to eat. You will have to consult with your physician if you have food allergies or health issues that require specific foods. We are simply providing the number of Calories you need daily with suggestions as to the meals that provide the proper Calories daily for you.

Can I hire Garrison Body to put this all together for me? Yes! Click Here.