How To Eat On Your Plan

In 2017, the groundbreaking MATADOR (Minimizing Adaptive Thermogenesis And Deactivating Obesity Rebound) study found greater long-term fat loss with intermittent energy restriction than with a consistent energy deficit. In geek-speak, "energy" means calories in this case.


How It Works

You'll use two-week periods of aggressive dieting with a 30% deficit, followed by two weeks eating at maintenance calories. You'll continue this two-on, two-off approach until you're as lean as you want to be.

  • Weeks 1-2: Below-maintenance diet with 30% calorie deficit

  • Weeks 3-4: Maintenance calories

Repeat as needed.

How To Track Your Food, Macro's, Calories, Exercise
Go to and sign up for a free membership. 

Track your food daily. You can scan your food to automatically add the nutritional information or search for the food you are eating. 

At the end of the day, check to make sure your calories and macros are within range and adjust your food the next day. 

Make sure to add water and exercise to your diary too. 

Add "YourOilDoc" as a friend for Dr. Alison to help track your foods.
What Are Macros?
Macros is the general term for fat, protein, and carbs in your diet. 

You can determine your daily goals with the calendar below. This will change depending on what phase you are in of your meal planning.