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Meal Plans Suck

What you think of when you hear the words "meal plan" (a list of meals to eat for breakfast, lunch and dinner) probably won't work.

Instead, let’s start by eliminating nutritional deficiencies.

No one ever wants to believe they have nutritional deficiencies, but you probably have one or more nutritional deficiencies (seriously - more than 80 percent of the population has at least one).

Until nutritional deficiencies are removed, the body simply won’t function properly, making any health or fitness goal a lot harder.

So, to eliminate deficiencies, your first order of business is to get:

  • a bit more protein,

  • ample vitamins and minerals,

  • sufficient healthy fats, and

  • more water!

Once nutritional deficiencies are addressed, you can start to focus on things like food quality and portions. This process isn’t slow; it’s systematic. It focuses on the things that are in your way, right now. Once those things are eliminated, progress happens fast.

“What’s the best diet to follow?”

Answer: There is no “best diet”.

Why? All dietary protocols have their pros and cons. What works best for one person won’t work best for another. Also: A diet that has worked best for someone in the past, won’t necessarily be what works best for them moving forward.

We want to help you find the approach to eating that works best for you right now, whether it be Paleo or vegan, high-carb or low-carb, tight budget or unlimited funds — or some blend of all of these.

The truth is, the human body is amazingly adaptable to a vast array of diets, so the best diet is the one that:

  • matches your unique physiology,

  • includes foods you enjoy enough to follow consistently, and

  • is realistic in terms of life logistics and budget.

Indeed, you can get lean, strong, and healthy on a plant-based or a meat-based diet. You can improve your health with organic, free-range foods... and with conventional foods.

“Is counting calories important for weight loss?”

Answer: Counting calories is often complex, time consuming, and full of errors. The good news: There is a better way.

Weight management is a simple equation: Eat more than you burn, and you gain weight. Eat less and you lose weight.

But the physiology behind “calories in, calories out” is actually much more complex and dynamic than most people realize. Plus, it’s highly imprecise; we estimate that there’s typically an error of up to 25 percent on the ‘calories in’ side, and on the ‘calories out’ side.

Beyond that, counting calories is an external system. To really win at calorie control, you'll need to tune in on your internal hunger signals.

For these reasons, and more, we tell our clients that for most people, counting calories is a lot of work for very little benefit.

Instead of calorie counting, we recommend a hand-measure system for portion sizes. Here how it works:

  • Your palm determines your protein portions.

  • Your fist determines your veggie portions.

  • Your cupped hand determines your carb portions.

  • Your thumb determines your fat portions.

This system counts your calories for you, and gets your macronutrients lined up too, without having to do any annoying food-label math.

Plus, your hands are portable—they go wherever you go, making portion-sizing very convenient. In addition, your hands are generally scaled to your size—the bigger you are, the bigger your hands, so the more food you need and the more food you get.

“Should I avoid carbs?”

Answer: No! Let’s make sure you’re getting the right kind of carbs.

When we ask almost any of our clients what they need to do to lose a few pounds, they’ll usually say, “Cut back on carbs."

However, most clients would do best eating a moderate amount of quality carbs—veggies, whole grains (when tolerated), fruit, sweet potatoes, beans and legumes, etc. (We emphasize moderate, of course).