Coach Brian's Nutrition & Fitness VIP Member Area
The Resources & Tools You'll Need For Lasting Success In Your Health
By viewing this webpage you are or have been a client of Brian Parana.
Welcome to the NUTRITION page.
This page has all of the nutrition resources listed in order of importance top to bottom.
(Special Instructions - Click on PDF icon to download the pdf. If any video were not to play in your browser, check another browser, enable flash on www.brianparana.com, or simply click the "YouTube" symbol in the video player that pops up.)
NUTRITION
Six Must Know Food Rules
->MUST WATCH<-
The "Ins & Outs" of Flexible Dieting
- The Ins & Outs of Flexible Dieting
Download to follow along with the video
What Foods Should I Eat
- What Foods Should I Eat
This simple comprehensive not complete visual guide allows you to design the perfect fat burning meal. Follow the easy meal template today and boost your metabolism.
It also doubles as a shopping list.
Meal Design Worksheet

- Meal Design Worksheet
The Meal Design Worksheet is here for you to pick 5 meals that you will completely enable you to be successful. Combining your meals in this manner will ensure the most fat burning type of meal possible.
As humans, we naturally eat the same foods day in and day out. If we can start there and allow you to portion out foods better to achieve success then you'll have the sustainable results you want.
Download and fill in your 5 ideal meals that you will truly enjoy. Once you get those portioned out then you can create 5 more foods.
The Healthy Nutrition Stack aka "The Simple Six"
How To Find Healthy Recipes
Recipe Renovation
Easiest Portion Control Visual

- Easiest Portion Control Visual
Here's a great visual to help you understand what you should be aiming for each time you sit down to eat a meal. This is a go-to method for portion control when it comes to coaching new clients. There are inaccuracies to it, but it's a very practical and easy way to start gaining awareness towards success in the kitchen.
Protein = Palm
Fat = Finger (Thumb)
Carbohydrate = Cupped Hand
Vegetables = Fist
Kitchen Makeover

- Kitchen Makeover
Making over your kitchen can have a powerful effect on your food choices. What's in the fridge or pantry will get eaten.
Dive into this guide on how to clean out your kitchen and prepare to eat healthier.
Nutrition and Diet Structure
- Daily Diet Structure
Get the Daily Diet Structure worksheet to get leverage over yourself. Your diet should look similar day in and week out based on the foods and the timing of the meals you eat.
Download this worksheet to set your nutrition schedule on autopilot towards your success.
Hydration - Why Do I Always Need To Drink So Much Water
How To Read Nutrition Labels

- How To Read Nutrition Labels
One of the most important issues related to nutrition is reading food labels. Dive into this worksheet to further understand what your foods are made of and how they impact your daily nutrition.
Spot the Difference in Calories

- Spot the Difference in Calories
The Spot the Difference pdf is here for you to see the small differences between a modest amount of calories and much larger portions. The plates sometimes look just about the same but the calories have a much bigger gap. Can you spot the difference?
Metabolism: How It Works And Affects You
Fireplace Analogy
Protein 101
How To Use Protein Powder

- Protein Powder 101
Learn why you should consider using protein powder to help supplement your protein intake if you have trouble meeting your protein requirements for the day.
Also learn 3 easy to use recipes that you can incorporate protein powder in.
Super Shakes - What Are They and How Do You Benefit From Them

- Super Shake Guide
Learn what super shakes are and how you can include them in your daily nutrition choices. Learn how to build a super nutritious shake in a matter of minutes that meets your needs in a delicious way!
Flexible Dieting: How Do I Make It Work For Me
Freedom Through Flexibility

- Freedom Through Flexibility
FLEXIBLE DIETING: What is it?
It's a method of dieting that revolves around meeting daily macronutritional intake targets.
Counting macros is superior to counting just calories. It allows you to focus on improving body composition. Once you learn what your food choices really are in terms of carbs, protein, and fat - you will be forever free from traditional dieting.
Learn about how to use myfitnesspal for the flexible diet approach
Best Tools For Flexible Dieting

- Best Flexible Dieting Tools
This PDF shows you all the tools you need to get and use to have complete success with the flexible dieting lifestyle.
Check out all of the tools that will boost your ability to have quick results.
How to Use MyFitnessPal
Calculate Your Own Calories and Understand How Much You Should Eat
In this video, learn how to calculate your own calorie intake.
Learn what your basal metabolic rate is and how that affects the amount of food you should eat.
Learn what the calorie zig-zag is and how important it is for maintaining your goals even if you feel like you were off for a day or two.
Objective & Subjective Look At Your Nutrition Data
How To Close The Macro Gap At The End Of The Day

- Help! What Do I Eat
Looking at your MyFitnessPal at the end of the day and aren't quite sure what to eat?
Here are a few options that can point you in the right direction to help you fill in the macro gaps.

- Macro Cheat Sheet
Still having trouble identifying what food is what? Check out this quick visual to identify what food generally is to help you close the gaps on your food choices for the day.
How To Create Your Own Ideal Meals
Recipe Nutrition Calculator
Volumetrics and Flexibile Dieting
Eating Out - How To Make It Work For Me
The Donut Situation
FIBER: Why Do I Need To Eat So Much Of It

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- Fiber
In this Fiber Guide, you'll learn,
*What fiber is,
*Why you need it,
*How much you need,
*50 Fibrous foods and their portions
Gut Health 101
Alcohol and How To Maintain Weight Loss

- Tracking Alcohol
Tracking Alcohol
Still interested in drinking for a good time or social event?
Here's how to track it and still keep you on point and aware of your calorie intake.
Sugary Drinks and the Reality of How Much Is In Them
What is Intermittent Fasting and How To Use It
Dieting Breaks
Food Addiction
Under-Eating And How It Can Affect You Long Term
10 Key Fat Loss Commandments
How to Survive the Holiday Season
Top 10 Toxic & Healing Foods
14 Day Fat Loss Sprint
- 14 Day Fat Loss
If you are looking for the fastest way to get to your results while cutting out all of the extras, then the 14 day Fat Loss Sprint is for you.
This is very much an elimination diet in which you take out any type of food that is likely to slow your initial results down.
Traction is what we want and following the 14 Day Fat Loss Sprint will get you there quick.
This is a last stitch effort if you aren't having progress.
Achieve Your Ideal Body

- Achieve Your Ideal Body
In this booklet there is step-by-step guide to start with less then 20 pages stuffed with a workout, nutrition meal template, shopping lists, even a fat burning cardio workout for you to do.