Sam, I can never stick to a diet. I always lose my motivation and quit.

Does this sound like you?

It’s a message I get several times per week.

After a little digging, the underlying issues become obvious.

This eight question assessment will tell you if your diet is built for success.. Simply tally up your points as you go:

Assessment #1: Do you enjoy your diet?

Yes = 1 Point | No = 0 Points

Assessment #2: Is your diet flexible?

Yes = 1 Point | No = 0 Points

Assessment #3: Can you see yourself continuing with your diet for a lifetime?

Yes = 1 Point | No = 0 Points

Assessment #4: Does your diet have an end date?

Yes = 0 Point | No = 1 Points

Assessment #5: Does your diet ban any foods or food groups?

Yes = 0 Point | No = 1 Points

Assessment #6: Does your diet drastically impact your social life?

Yes = 0 Point | No = 1 Points

Assessment #7: Does your diet account for your lifestyle preferences and demands?

Yes = 1 Point | No = 0 Points

Assessment #8: Does your diet make you feel physically good?

Yes = 1 Point | No = 0 Points

What was your diet’s score?

If your diet scored a 0-1… Immediately stop what you’re doing and never look back.

If your diet scored a 2-3… Consider making some massive changes right away.

If your diet scored a 4-5… It’s not quite where it needs to be for sustainable results.

If your diet scored a 6-7… That’s pretty damn good. A little fine-tuning will help.

If your diet scored a 8… Keep doing exactly what you’re doing.

—–

Notice I didn’t ask how you scored. I asked how your diet scored.

Unfortunately, we often become emotionally attached to our diets to the point where its failure feels like our failure—it’s not.

If your diet isn’t where it needs to be, don’t worry. I’ll walk you through exactly what needs to change.

How to improve your diet’s score

…On Assessment #1: Do you enjoy your diet?

If you don’t enjoy your diet, it’s not going to last. Any short-term progress you make will be erased when you inevitably go back to your old eating habits.

And that’s not your fault—it’s the diets.

There are times where you’ll have to eat vegetables instead of ice cream, but as a whole, your diet shouldn’t make you miserable.

⇨ Make sure you mostly like the foods you’re eating.

…On Assessment #2: Is your diet flexible?

If your diet leaves you up shit’s creek when you’re out to eat, traveling, or on the go: that’s an issue.

An effective diet gives you some latitude for continued progress, regardless of the life situations you find yourself in.

You shouldn’t be stressed about leaving the house because you “have to” eat 4.237 ounces of grass-fed bison for lunch.

⇨ Make sure your diet allows for some last minute changes.

(This rules out a lot of meal plans).

…On Assessment #3: Can you see yourself continuing with your diet for a lifetime?

If I could only pick one assessment, this would be it.

It rules out 95% of “diets” in less time than it took for you to read this sentence.

This includes liquid diets, ultra low calorie diets, super restrictive diets, etc.

⇨ Make sure you’re eating in a way that you could continue with 12 weeks, months, and years from now.

…On Assessment #4: Does your diet have an end date?

Think “30 Day Fixes,” “2 Week Detoxes,” “6 Week Cleanses,” etc.

If the way you’re eating is only meant to be done for a short period of time, any progress you make won’t last beyond the end date.

I’m not saying all short-term challenges are bad—hell, my women’s transformation group is a 12 week challenge—but it’s an issue when the way you’re eating can’t be sustained beyond some arbitrary date.

⇨ Make sure your diet doesn’t have an end date where the changes are scheduled to stop.

…On Assessment #5: Does your diet ban any foods or food groups?

Ever try completely cutting out carbs to lose fat?

Tell me how well that went for you after a week or two.

What about the time before that? And how about before that? I thought so.

No normal human being will succeed long-term by cutting out their favorite foods (burgers, ice cream, etc.) or food groups (carbs, fats, etc.).

⇨ Make sure your diet allows you to be a regular person who can enjoy life.

…On Assessment #6: Does your diet drastically impact your social life?

Notice I said drastically. If you’re trying to lose fat, you’re playing by a different set of rules than most people.

Which means, to a degree, dieting will impact your social life—mostly because you won’t be able to binge eat and drink like everybody else—and you’ll probably get shit for it.

(Here’s what to do if somebody gives you a hard time for eating healthy.)

But if your diet drastically impacts your social life, to the point where you don’t even want to leave the house, that’s—you guessed it—an issue.

⇨ Make sure your diet leaves wiggle room for making memories.

…On Assessment #7: Does your diet account for your lifestyle preferences and demands?

One of my online clients is busy as hell all morning. He doesn’t enjoy eating breakfast, and it would feel like a hassle for him to make.

99 out of 100 fitness articles on the internet would chastise him for this… “Don’t you know breakfast is the most important meal of the day!?”

Lucky for you, this is that one contradicting article.

If your diet doesn’t align with your lifestyle (willingness to cook, work schedule, food choices, social life, etc.), it’s not built for success.

⇨ Make sure your diet aligns with your lifestyle preferences and demands.

…On Assessment #8: Does your diet make you feel physically good?

This is another quick and easy assessment. Outside of mild hunger from time to time, your diet should leave you feeling pretty good.

If it leaves you feeling lethargic, deprived, miserable, or worse: on the toilet—make some changes.

⇨ Make sure your diet leaves you feeling energized, focused, and happy.

How to get started

I know I just gave you a lot of what not to do. Here’s where I tell you what you should do if you’re serious about improving your fat loss diet:

Step 1: Eat mostly whole foods

You’ll be able to eat more food for less calories. Plus, you’ll feel physically better. Here are some foods you should incorporate on a regular basis:

Protein sources: egg whites, chicken, lean ground turkey, lean ground beef, whey protein powder, casein protein powder, tuna, halibut, shrimp, turkey breast, Greek yogurt, cottage cheese, low fat or fat-free dairy

Vegan protein sources: vegan whey protein powder, vegan casein protein powder, legumes, spirulina, plain hemp*, tempeh*, edamame*, hemp seeds*, chia seeds*, tofu*, quinoa**, green peas**, brown protein rice**, lentils**

(*also high in fat, **also high in carbs)

Carb sources: rice, potatoes, fruits, vegetables, oats, quinoa, cereal, bread

Fat sources: peanut butter, avocados, eggs, olive oil, coconut oil, cashews, peanuts, almonds, tofu, pork chops, salmon, full fat dairy

Step 2: Eat them in an amount that aligns with your goals

Eating healthy isn’t enough. To lose body fat, you have to burn more calories than you take in. This is called a calorie deficit and it’s how all diets work. It’s very tough to be in a deficit if you’re not tracking your food intake.

Learn how to count calories to ensure you’re in a deficit here. If you’ve never done it before, try it for at least 30 days.

To get in a calorie deficit without counting calories, try this.

Step 3: Include your favorite foods on a near-daily basis

A weekend binge always stems from feelings of deprivation throughout the week.

Unfortunately, a weekend of “eh” eating can erase your entire calorie deficit for the week.

Set yourself up for success by not restricting yourself throughout the week. Naturally, there has to be some level of sacrifice–but it shouldn’t get to the point where you feel miserable by the weekend.

Have a little bit of your favorite foods–a beer, cookies, chips, etc.–most days. As long as your totally calories are in check, you’ll still make amazing progress.

You don’t need to deprive yourself to see results.

If you follow those steps, your diet is guaranteed to pass that eight question assessment.

Which means not only will you get results now, but you’ll be able to maintain those results for a lifetime.

Without guilt, deprivation, or frustration.

Every nutritional plan I give my online clients has to pass this criteria, and that’s worked out quite well for them.

 

P.S. Want a FREE three-day workout program (that you'll actually stick with)?

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