Why “just eat healthy” never works for anybody. SMART diet that works for everybody.
Have you ever tried cooking a perfect egg for the first time?
Or making a perfect omelet?
Or baking a perfect cookie?
Or even making that freaking green smoothie with tons of superfoods blended in, that just keeps having these chunks of unblended stuff or always ends up having some weird taste and/or texture even though the recipe says “just blend it”?
Do you remember the experience? The recipe? The details? The need to follow the precise recipe over and over and over again before you could just wing in, just boil it, just fry it, just blend it?
I bet (at least that how it worked for me), before you could boil a perfect egg, with a hard white, and mostly liquid yolk with just a hint of a harder yellow rind all around it, it took instructions, it too several experiments – then it seemed obvious to achieve the exact result, that you wanted.
You can’t reach your ideal physique, reach your measurable and precise fat loss goals by just winging it, by just eating healthy – you can eat your way to a nice belly eating nothing but fruits and nuts.
It’s all in the details.
When I start working with anyone, I give more and more details the further we move on our journey.
We start with basics – no sugar, no grains, no processed food. I explain what grains are, I give names, examples, what sugar is, kinds of sugar, what processed food is, how it looks, what names it has at a store.
Then, as we make progress and master the initial steps, I start talking about starchy and high carbohydrate foods, why you can’t eat unlimited fruit even though technically it’s absolutely healthy, natural and whole, why you can’t eat fruit, if you want to see and maintain your six pack for life.
What about avocados? Nuts and seeds?
Great food, but you can’t eat a pound of cashews every day and expect to lose weight, even though technically you are low carb and whole foods, sugar and grain free.
What about eggs, fish, beef?
You can’t go lower on carbs with those foods. Protein and fat in those foods keeps you full for long, it takes a lot of energy for the body to digest them – but eat too much, eat poor quality of those animal foods, and you end up raising your blood sugar and increasing your hunger to the point of intolerability, increasing your belly fat, increasing inflammation, decreasing your energy, compromising your health and setting yourself up for weight loss/health failure.
Eating once a day intermittent fasting?
Seems like no-lose strategy for sure! It’s so great for cell metabolism and longevity, and you will certainly lose weight eating once a day, won’t you? Not if you eat junk foods, covering thousands of calories with processed foods in one meal spiking your blood sugar like crazy. Not if you eat bags of fruits and nuts in one seating never looking deeper into satisfying your key nutritional needs like omega 3 fatty acids or B12. Heck, my sister used to eat every other day, once a day, eating all the junk she ever wanted – that was when she looked and felt the worst in her entire life!
Do you see what I’m saying?!
You can’t reach your goal by following “just eat healthy” principle.
In fact, you can’t reach ANY of your exact goals by following ANY general principle.
You need details.
You need a plan.
You need a strategy.
You need to measure the progress AND your strategy.
You MUST have your SMART goals. And the strategy MUST be SMART too!
Goals should be simplistically written and clearly define what you are going to do.
I need to boil an egg with hard white and soft yolk.
I need to have 11% body fat.
Goals should be measurable so that you have tangible evidence that you have accomplished the Goal.
Well, with an egg you get it done or you don’t. Crack it open to find out.
Define the method to measure my body fat. Measure it consistently.
Goals should be achievable; they should stretch you slightly so you feel challenged, but defined well enough so that you can achieve them.
The goal is definitely achievable, since other people mastered it. But it is still challenging for me.
11% body fat is an achievable number, that I will conquer with a good strategy and enough dedication, consistent actions.
Goals should measure outcomes, not activities.
Did my egg come out perfectly cooked? Hard white, liquid yolk? – It doesn’t matter how many times you’ve tried. Is it done? Is it perfect? Hard white, liquid yolk?
Am I 11% body fat according to my measurements? – It doesn’t matter how many workouts I’ve had, how many pounds I’ve lifted, how many perfect meals I’ve had. Is my body fat 11%?
Goals should be linked to a timeframe that creates a practical sense of urgency, or results in tension between the current reality and the vision of the goal.
I need my perfect egg for breakfast! NOW!
I’m reaching 11% body fat for this January 1st New Year party and following fitness photo shoots.
Now, ideally get a sample strategy from someone who’s done it before you, who mastered the strategy, PRECISE strategy, who got the exact results you want.
Follow the steps PRECISELY. Find out as many details as you possibly can. Find out the explanations, the whys. – You can’t wing it, if you could you would have done it already! Get out of YOUR mind as fast as possible to learn as much as possible.
Follow the recipe.
Compare your results to your initial PRECISELY-defined goals.
Is my egg perfect?
Am I 11% body fat?
No? Why not?
Reflect. Learn more. Ask for more specifics and corrections. Ask “stupid” basic questions. Adjust your actions. Act on it. Measure. Repeat.
That’s why meal plans work for so many people.
That’s why “just eat healthy” leaves so many people confused, frustrated and unsatisfied with results, believing “no diet ever works for me”.
If you miss my Daily Bite of Health in your inbox some days, and have no idea how to live healthier today, check out my Instagram, Facebook, Twitter or YouTube for Daily Bites of Health – you’ll find everything you need there to live healthier, fitter and smarter life (upgraded with your own SIX PACK).
My WOD 12/6/2017
My sample lunch that I have often.
What’s happening on my podcast:
I often use to-failure sets. They give you the best and fastest results when it comes to muscle definition, muscle growth and strength.
You don’t get healthy and stay healthy.
Daily Bite of Health
USE SMART GOALS AND SMART STRATEGY TO TRANSFORM YOUR BODY.
QUIT “JUST EAT HEALTHY” MENTALITY.
And here is an extra Bite of Health.
Why you should listen (to learn) –
- How chronic cardio (and an accompanied high carbohydrate diet) eventually led Mark to a big wake up call.
- Why we often think we should just “try harder” if we’re not getting the results we want.
- What lifestyle factors endurance athletes should consider to effectively improve their results.
- What a ketogenic diet actually is.
- Why the human body is designed to efficiently store and burn body fat.
- What it means to be metabolically flexible.
- Why your body is far less likely to burn stored body fat if you’re constantly eating carbohydrates.
- The truth about the amount of carbohydrates that humans evolved eating.
- How eating candy and eating bread can have the same effect on your metabolism.
- Which one becomes insulin resistant first: fat cells or muscle cells.
- Why fruit was the perfect food to help humans fatten up as we evolved.
- The surprising amount of ketones your body can produce each day.
- The difference between ketosis and ketoacidosis.
- Why keto strips are a poor indicator of healthy ketosis.
- The impact that insulin has on ketosis.
- Who needs to be more cautious when trying a ketogenic diet.
- The benefits of MCT oil.
- How stress can be a hindrance to a successful ketogenic diet.
- What some of the biggest mistakes are that people make on a ketogenic diet.
- Simple tests to see if you’re ready to take a deep dive into ketosis.
- Why a fast metabolism might be the opposite of what you really need.
- Why developing the SKILL of reading your appetite is so important (the cheesecake example!).
- Why not having any food post-workout might carry some nice health benefits.
- Where the Atkins Diet slipped up (hint: plastic cheese!).
- The delicious healthy fats you can enjoy doing The Keto Reset Diet.
- Whether or not exogenous supplemental ketones are effective.
- What concerns you should have about nutrient deficiencies on a ketogenic diet