The Samurai Diet: The Science & Strategy of Winning the Fat Loss War, by Nate Miyaki

Download PDF The Samurai Diet: The Science & Strategy of Winning the Fat Loss War, by Nate Miyaki

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The Samurai Diet:  The Science & Strategy of Winning the Fat Loss War, by Nate Miyaki

The Samurai Diet: The Science & Strategy of Winning the Fat Loss War, by Nate Miyaki

The Samurai Diet:  The Science & Strategy of Winning the Fat Loss War, by Nate Miyaki

Download PDF The Samurai Diet: The Science & Strategy of Winning the Fat Loss War, by Nate Miyaki

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The Samurai Diet:  The Science & Strategy of Winning the Fat Loss War, by Nate Miyaki

Can you achieve outstanding fat loss and physique enhancement results while simultaneously improving overall health and wellness?

Is there a sustainable approach that will allow you to maintain a year-round six-pack, without compromising your health, sanity, or ability to function in the real world?

Is there a functional plan that will allow a busy, working professional to look more like a fitness model and less like the average Y2K American, without having to throw away their career goals, live like a professional athlete, or have their life revolve around food?

The answer is yes. Will it be magic-pill/infomercial easy? No, but with the right strategies and practical application, it is possible.

Many bodybuilders and fat loss enthusiasts will follow extreme measures to attain a ripped physique — unknowingly disrupting normal metabolic and hormonal functioning, and ultimately compromising long-term health.

At the same time, there are many Paleo/Low Carb eaters that seek to improve biomarkers of health, but lose out on the physique enhancing benefits of scientifically researched, modern sports nutrition principles. Despite consistent exercise and healthy eating patterns, they are unable to attain the lean, sculpted physique they desire.

The truth is that with a more informed approach, you don’t have to sacrifice one goal to achieve the other.

The Samurai Diet makes use of Bruce Lee’s philosophy: research your own experience, absorb what is useful, reject what is useless, and add what is essentially your own.

The Samurai Diet pulls the best principles from Paleo Nutrition, Sports Nutrition, Bodybuilding & Fitness Nutrition, the Traditional Japanese Diet, Intermittent Fasting approaches, and research from university labs and peer-reviewed research journals across the globe.

The Samurai Diet combines evolutionary theory, scientific research, and practical experience (as a natural bodybuilder, fitness model, and physique enhancement coach) to unveil a hybrid plan geared towards simultaneously achieving your two main goals: improving health AND improving appearance.

  • Sales Rank: #160447 in eBooks
  • Published on: 2011-10-05
  • Released on: 2011-10-05
  • Format: Kindle eBook

From the Inside Flap
The Science & Strategy of Winning the Fat Loss War

Copyright 2011

Medical Disclaimer:  The information within this book is intended for general information purposes only.  Individuals should always see their health care provider before implementing the suggestions made within this book.  This book is not intended to take the place of sound medical professional medical advice or to treat specific maladies.  Any application of the material set forth in the following pages is at the reader’s discretion and is his or her sole responsibility.  The author assumes no liability.

From the Back Cover
In this book you will learn:

  • The major problems with the average, Y2K American Diet.
  • What foods to eat and what foods to cut out in order to maximize fat loss, including the science behind why.
  •  Why most foods marketed as “health foods” are not that great for fat loss.
  •  How public policy and traditional nutritionists are influenced by major food refining industries, and why you will never optimize body composition following “standard, accepted” advice.
  • How exercise changes the way your body processes nutrients for 24-48 hours, and why the diets of active populations should be different than those of sedentary populations.
  • Why one-size-fits-all, universal diet programs or nutritional dogma don’t work.  Targeted recommendations need to be based off of a person’s current status and goals.
  • The difference between treating sick populations with specific medical conditions and advising athletes with elite physique enhancement or performance goals.
  • Why low carb diets may be the absolute best approach for some demographics but disastrous for others.
  • The health and physique enhancement benefits and drawbacks of both dietary fat and carbohydrates.
  • Why ketosis does not automatically equal fat loss, and the major drawbacks of ketogenic dieting.
  • How extreme calorie cuts can disrupt normal metabolic and hormonal functioning, lead to huge weight rebounds, and a lifetime of yo-yo’ing.
  • Why drastically restricting carbs during periods of intense, anaerobic training can lead to a chronic catabolic environment, cortisol overdominance, muscle loss, stubborn fat, and the “Skinny-Fat” Syndrome.
  • How dietary variables can affect hormones such as testosterone, growth hormone, cortisol, and leptin.
  • The science and psychological factors involved in deciding your optimal meal frequency pattern.
  • Why food combining practices and the satiety index are just as important as the glycemic index.
  • The difference between essential nutrients and energy nutrients.
  • How BOTH low carb, healthy fat AND lower fat, good-carb based diets can be used to effectively drop body fat.
  • The science, evolutionary theory, and social factors behind why eating the majority of your calories/carbs at night can be one of the most effective and sustainable approaches for real world fat loss.
  • The problems with chronic “dieting” and why periodic cheating, feasting, over-feeding, or carb-loading can be beneficial for fat loss.
  • Learn why you must understand and use the sacrifice/reward pattern on both a daily and weekly basis.
  • The reasons we store fat BESIDES caloric excess.
  • High calorie, low satiety, nutrient poor foods vs. low calorie, high satiety, nutrient dense foods.
  • Why you should not “drink” calories.
  • Why a protein-only breakfast may be ideal for fat loss.
  • The critical importance of post-workout nutrition and what to do about it.
  • The evolutionary theory, scientific research, and practical experience supporting why eating the majority of your calories/carbs at night is the most realistic, functional, and sustainable approach.
  • Why supplements are not magic pills, but the few that science supports.
  • The tough love truth about what you really need to do to maintain a year-round ripped physique.


  • Various food charts, numbers, and calculations.
  • Sample diets for men and women.
  •  Over 25 pages of scientific references, including old-school paper citations and new-school web links.

About the Author
I am a fitness author, model, personal trainer, and nutrition consultant. I enjoy taking that practical experience, combining it with my formal education, and sharing everything I know about health, fat loss, and physique enhancement with my family and friends. I enjoy doing that most through the written word. I am also passionate about samurai and Bruce Lee philosophy.

More about me:

Certified Personal Trainer, American Council on Exercise (ACE)

Certified Specialist in Sports Nutrition, International Sports Science Association (ISSA)

Certified Specialist in Fitness Nutrition, International Sports Science Association (ISSA)

BA University of California, Berkeley

Post-baccalaureate studies in Kinesiology, San Francisco State University

Contributing Writer — T-Nation,,

2009 Musclemania America & World Natural Bodybuilding Championships — 1st place, bantamweight.

2004 NPC Max Muscle Natural Bodybuilding Championships — 1st place, lightweight.

Voted one of “24 Fittest College Students in the Country” — Muscle & Fitness (2004).

10+ years running private personal training & nutrition consulting practice.

Former professional wrestler and stunt/acrobatics instructor.

Overall coolest dude you know (actually probably one of the lamest, which is why I have so much time to study and write about this stuff).

Most helpful customer reviews

21 of 23 people found the following review helpful.
A Solid Start for a Writer
“The Samurai Diet” title is misleading – this book is much more than an eating plan. It’s a well written and comprehensive guide to what’s current in fitness nutrition. Miyaki covers the good and bad in paleo to sports nutrition to the latest resurging diet trend, Intermittent Fasting, and does so in an engaging way, sprinkled with quotes from Bruce Lee and samurai related books. He also recommends what foods to avoid and what’s ok to have as well as general nutrition advice.

What makes Miyaki different from most fitness writers I’ve read is he advocates a moderate approach to carb intake vs the current “all carbs are bad for you” trend. The Samurai Diet is based off what he says is a traditional Japanese diet – 3 meals with an emphasis on protein and a staggered split of moderate and light carbs such as sweet potatoes and vegetables, respectively. Giving examples of how low carb and extreme diets, while effective, can also cause issues (lethargy, depression, insomnia, etc.) he argues a moderate approach to carbs is more beneficial since that can help in exercise recovery, building muscle, and in some cases lower body fat faster than following a strictly low carb diet. But he doesn’t completely dismiss low carb diets, since he thinks it’s a better fit for more sedentary folks given their lower amounts of activity.

Though a relative newcomer to the fitness writing world, Miyaki’s been around the block and it shows. Drawing from his time as a trainer/nutritionist and overall fitness lifestyle/education, he quotes numerous published reports and studies to back up his assertions, which is a refreshing change from other authors who write “numerous studies say…” then don’t quote any of them. He also has a knack in simplifying concepts, such as an example in “Lesson #1: Exercise Cannot Make Up for a Poor Diet” where he shows how someone who eats ice cream then thinks they’re burning those calories by working out harder isn’t accomplishing much. He talks about how the ice cream and intense exercise can cause negative effects in the body and it’s all easy to understand.

The book is broken up into sections with short chapters where he addresses different nutritional/fitness topics. The chapters run from one to several pages long, so they’re a fairly quick read and it’s an easy book to put down and pick back up again if you’re busy.

If you’re looking for this book to be your diet savior, you might be disappointed. While Miyaki does advocate the Samurai Diet for active people and a paleo type lower carb intake for people who are sedentary, he also states what works well for one person may not for someone else and a lot of this can be “learn as you go” as you figure out what your body will or won’t tolerate foodwise (which is something I’ve learned as well from personal experience).

There are some things I’d have liked to have seen:

1. More on supplements: Miyaki says supplements aren’t a fast track to a great body vs how one eats and exercises and he’s right. He covers staples such as green tea, caffeine, fish oil and Branched Chain Amino Acids (BCAAs) but I was disappointed there wasn’t additional supplements like magnesium or creatine, which have been used in the fitness world for years with positive feedback.

2. Personal stories from his time as a trainer/nutritionist: I think talking about lessons learned from himself or his former clients (aside from an occasional mention) would make for more relatable examples. The science snippets might be nice from a ‘published authorities back up what I say’ point of view, but there were times I’d glaze over them.

3. Leeway in substitute foods: In “Book II: Cut Down Your Enemy”, Miyaki advocates eliminating different food groups such as dairy. While he’s correct in how these groups can hinder one’s progress, he doesn’t cover what would be good substitutes in some case. The negative examples he uses for dairy are based on cow’s milk and doesn’t cover other types out there like goat’s or almond milk. I discovered I had a sensitivity (bloating, etc.) years ago to regular (cow) milk but have no issues with using goat’s or almond milk and I know others who are the same way.

4. Miyaki’s columns have shown he has a great, if not offbeat, sense of humor. He might have been advised to keep it straight since this is his first book, but I think some dashes of humor here and there would’ve added more of a personal touch.

If you’re a regular reader of Miyaki’s columns, there’s nothing here he hasn’t written before but he does elaborate quite a bit and I’d still recommend buying the book. I learned some new things and think of it as a handy reference. If you’re a beginner to the fitness lifestyle, this would make an excellent starting point and I’ve told a trainer I know to pass word of this book on to his clients. For $6 (cheaper than most meals) this book is a steal.

8 of 8 people found the following review helpful.
It’s been working
By Mark S. Schoon
I’m 57, haven’t been very active for a couple of years, had gotten very out of shape and a bit overweight (6’1″, 210lbs). That was about 6 weeks ago. I’ve started becoming much more active doing something almost every day. Walking briskly, strength training 3-4 times a week, swimming, some cycling, all of which has helped, but what’s made the biggest difference is following the advice in this book. I like that it’s well researched, that at the end of the book he’s not trying to sell his special supplement or exercise equipment or whatever. In fact he advocates taking it all with some skepticism and doing some experimenting for what works in your own circumstance.

The biggest lesson I’ve learned is how important food choice is and how that impacts everything that follows. I dropped gluten, dairy, and virtually all processed foods, and have been scaling back on grains. This morning, I was 192, I sleep better and I feel great. Best of all I’m not on a diet, but have discovered a new understanding of how to eat to meet my goals that will carry me through in the long run. It’s literally changed my life.

4 of 4 people found the following review helpful.
Excellent resource
This is a very good book on how ‘physique athletes’ diet to get very lean, delivered in a what I’d imagine the author would agree is a gimmicky but entertaining manner. The whole samurai angle is, let’s be honest, pretty silly. I promise that samurai were not particularly concerned about maintaining a single digit body fat level. It does add a lot of entertainment value to what is very clear, straightforward and effective information. As someone who’s been eating Paleo/Primal for many years, but never got super lean, this was exactly the information I needed. Some folks have mentioned that they would like meal plans but it’s made clear in the book that you need to figure out your own meal plans- the whole point is your diet is deeply dependent on your current body composition, activity levels and so on. I do disagree with him when he says that food scales are overkill- my little $20 scale really helped me to understand what a serving of 50 grams of protein looks like, for example (more chicken breast than you may think). I don’t use it much any more but starting out it was super useful.

I give 4 stars instead of 5 only because probably half of the book is italicized copy and paste text from dozens of studies. I would bet that the vast majority of people reading this book don’t need to read 5 pages of a study’s result in detail concerning lipid levels and hormone measurements- we just want a 2 or 3 sentence summary of the results, and throw the rest in an appendix for the technically inclined. Other than that it’s a great book and highly recommended.

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