Tsialikis Method

Good Carbs ✅

Potatoes 🥔
Sweet Potatoes 🍠
Bananas 🍌
Blueberries & Apples 🍎
Rice 🍚
Peas 🫛
Salads 🥗
Beans 🫘

Bad Carbs ❌

Donuts 🍩
Bread & Oats 🥖
Croissant 🥐
Cereals 🥣 (You're not 12 years old)
Cookies 🍪
Cakes 🍰
Candy 🍬
French Fries 🍟

Clean Proteins ✅

Chicken Breast 🍗
0% Yogurt 🍦
Red Meat 🥩
Salmon 🍣
Whole Chicken 🐓
Cottage
Eggs 🍳
Coffee Protein ☕️

Bad Sources of Protein ⁉️

Protein Drinks from supermarkets heavy in carbs ❌
Sausages 🥓
Burgers 🍔
Hotdog 🌭
Salami & Cold Cuts 🥓
Protein Bars (with under 20g of protein) 🍫
Chicken nuggets (you are not 8 years old)
Fried Chicken 🐔 (high in fat & oils)

Healthy Fats ✅

Olive Oil & Olives (in moderation & by the gram)🫒
Chicken with skin 🍗
Beef 🥩
70% Dark Chocolate 🍫
Eggs (with yolk) 🍳
Peanut Butter (measured by the gram) 🥜

Bad Fats ❌

Sunflower Oil & Seed Oils
Ultra-Processed Chocolates 🍫
Chia Seeds (Estrogenic Action)
Butter
Fried Chicken
Bacon 🥓
Chips 🍟

In reality, there is no food that is forbidden, apart from some foods with toxic fats, such as in canned goods, with trans fats from cheap ultra-processed ingredients like sausages, etc. In this case just avoid the “poor man’s diet”.

So apart from these tragic foods, you can eat anything. But it is important to prioritize filling foods, which are good for you and are not terribly calorie-dense so that they make you fat while harming your health.

The Clean & Good foods that I highlight: They keep us full with infinite steady energy & at the ideal % of bodyfat. 🥩

Not overweight, weak with 0 energy. 🫣

With the right foods in the right quantities, your goals become effortless. ✅

It's not about restriction. It's about freedom. It’s about smart choices that give your body fuel for your ideal look, energy & sustainability. 🫶🏻

If you want the system that will free you and teach you how to lose fat effortlessly, comment or DM me "Deficit". 📈

Protein Sources and Calories

Almost everything has protein, but each food has a different amount of calories.

• Chicken Breast → 24g protein / 98 kcal
• 2 Whole Eggs → 13g protein / 172 kcal
• Peanut Butter → 25g protein / 590 kcal
• Protein Powder → 23g protein / 120 kcal
• Pork tenderloin → 26g protein / 143 kcal

That’s why many people say “I eat healthy”, but can’t lose fat.

For example, peanut butter & nuts that have ~20g protein/100g but are are incredibly calorie dense & not worth it on a diet.

Protein is important, but total calories is the deiciding factor, because they either allow you to be in a deficit & shred or put you in a surplus & gain weight.

Not all foods help you reach your goals — some just make it harder. Choose wisely.

If you don't know where to start, dm me "Deficit" for effortless fat loss.

Follow me and I'll teach you how to cut without starving.

Most people make it complicated. But things are simple. These are the habits that really make a difference:

🔟 Walking uphill – a tool for burning small calories without a big increase in appetite. 📈

9️⃣ Avoiding alcohol & liquid calories - Cuts out empty calories, which don't fill you up and makes dieting easier. 🍺

8️⃣ Avoiding Moderate Intensity Cardio 🏃

Mainly because it increases cortisol & appetite tremendously, so it's never worth dieting + it hinders recovery, because aerobic adaptations are the opposite of anaerobic (weight) training and blocks your progress.

7️⃣ Larger dinner instead of breakfast 🥘

A big breakfast sabotages many diets, as starting the day with a lot of food increases our hunger more times during the day, cravings and unconscious snacking resulting in excess calories & fat storage.

With dinner (1–3 hours before bedtime) we have lower cortisol than not eating at all, better sleep quality, better recovery & lower hunger in general the next day which makes the diet easier for fat loas.

Unusual compared to what you often hear, but it helped 100s of my trainees & me lose 40kg.

6️⃣ Natural, minimally processed, filling foods – Meat, potatoes, vegetables, fish, fruits in priority 80%+. 🥩

More nutrients, more satiety, perfect diet-friendly food volume & fewer “empty” calories.

5️⃣ Quality sleep – regulates hunger, appetite hormones, eliminates cravings, reduces cortisol & retention, boosts energy, willpower, determination & recovery. (If you also eat the right calories) 💤

4️⃣ 10,000 steps daily – easy, zero-stress movement that burns more calories than you think. 🚶

It is a basic physical activity & does not increase appetite compared to intense cardio.

3️⃣ Resistance training – builds the body you want, elite shape & proportions, firming and increases metabolism, promoting recovery & easier fat loss. 🏋🏻‍♀️

2️⃣ High protein – A key macronutrient that keeps you full, makes you burn more, allows you to build valuable muscle tissue that gives you the sexy look you want and protects your muscle mass while dieting. 🍗

1️⃣ Calorie deficit – The only way to have absolute control over your weight & diet, with predictable & easy fat loss. It changed my life and you always lose fat easily when you eat just a click fewer calories than you burn. ⚖️

If you apply these 10 correctly, fat loss becomes inevitable — with 0 guilt, hunger & fatigue. ✅

For those of you who don't know where to start & want to change your body & life, dm me "Deficit". 📥

Like + Follow for daily valuable videos. So that you don't waste any more time & get the body of your dreams years faster with the only source of scientific knowledge in the world. 📖

Lose Fat - Build Muscle

Left = Fat Loss / Right = Muscle Growth

Egg Whites 🥚/ Omelette 🍳
Black Coffee ☕️ / Milk 🥛
Ricecakes 🥯 / Honey 🍯
Apple 🍎 / Dried Fruit 🍌

Potatoes 🥔 / Rice 🍚
Chicken Breast 🍗 / Beef Steak 🥩
Blueberries 🫐 / Banana 🍌
Total 0% 🍓 / Total 2%

Coffee ☕️/ Banana 🍌
Apple 🍎 / Jellies 🍭
Salt 🧂/ Honey 🍯

Water 💧 / Milk 🥛
Protein Scoop 🥄
Caesar Salad 🥗 / Steak + Potato 🥔

Pork Tenderloin 🥩 / Beef 🥩
Cucumber-Tomato Salad🥦 / Spaghetti 🍝
Mustard 💛 / Milk Cream 🧁

Quest Protein Bar 🍪/ Protein Ice Cream 🍨
Total 0% 🍓 / Peanut Butter 🥜
Scoop 🥄 / Dark Chocolate 🍫
2-4 Pieces of Dark Chocolate / 🚫

Like & Follow so you don't miss elite content. 🫶🏻

I appreciate you all. 👊🏻

P.S. You can lose fat and build muscle while eating whatever you want, as long as you have elite programming & progress in training and lose fat by controlling your calories perfectly in a small deficit. 📈

These specific foods are simply ideas & options on how you can eat cleaner / denser.

If you don't know where to start, DM me "Fatloss". 📥

Can’t do this?

Want to get shredded? This is not a problem.

Struggling to lose the stubborn fat?

Want to build an armor plated chest? This is for you.

I’m obsessed with carbs.