Garrison Body 
Fortify Your Future

Diet Facts

What to Eat?

That's fairly simple. Eat whatever you long as it does NOT contain:

  • saturated fat
  • hydrogenated fat
  • partially-hydrogenated fat
  • processed sugar
  • chemical preservatives
  • dye
  • trans fat

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

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.

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.

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.

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


There are 2 basic types of fat - saturated and unsaturated.

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. If something is solid at room temperature, it will turn into that solid once inside your body.


Here's a simple experiment. Take a container of Adams natural peanut butter and let it sit on your kitchen counter for several hours, or even a day. You'll see that the fat (liquid in the jar) remains liquid at room temperature. If you do the same thing with one of the brands of peanut butter you find in 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.


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.

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

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. Your body really doesn't care "when" you eat, as long as you eat enough food throughout the 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.

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. Even that type of person could only get away with slightly less than the 2,000 Calories daily to maintain good health.

If you would like to know how many Calories you need to eat daily, use our FREE 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.

Start at this page - Calories Burned & Required

The amount of food your specific body needs depends directly on what you do daily - your activities.

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 still need a minimum of 2,000 Calories.

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.

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.