April 3, 2025 • 26 mins
We uncover the key to sustainable weight loss by examining what truly makes diets work and why 90% of dieters regain all the weight they lose. The fundamental truth is that no matter which diet you adopt, the only mechanism by which they work is creating a caloric deficit.
• All successful weight loss ultimately comes from caloric restriction, not special ingredients or timing strategies
• Most extreme diet approaches (like juice cleanses) lead to muscle loss alongside fat loss
• Before starting any diet, ask yourself if you could maintain it for 10 years
• Calculate your approximate maintenance calories by multiplying your body weight by 14-15
• A 500-calorie daily deficit equals approximately one pound of fat loss per week
• For smaller individuals, a 250-calorie deficit may be more sustainable
• Commit fully for 2-3 months to reach 80% of your goal before celebrating or relaxing restrictions
• Smart food swaps like reduced-fat dairy, protein ice cream, and diet sodas can create your deficit without sacrificing satisfaction
• Developing knowledge about calorie values in foods allows for more flexibility while maintaining results
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Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Speaker 1 (00:00):
why certain diets work and why certain diets don't
work, and what you would needto do to really find a
sustainable path for long-termweight loss.
Welcome to episode 53 of In theGrand Scheme of Fitness.
(00:23):
I'm your host, justin Schallert, along with my co-host, ethan
Wolf, and today, folks, we'regoing to be talking about why
certain diets work and whycertain diets don't work, and
what you would need to do toreally find a sustainable
keyword there, a sustainablepath for long-term weight loss.
Because, like we were saying inthe preamble, here is like
we're getting ready for the showis.
Show is like listen, there's amillion ways to lose 10 20
(00:46):
pounds.
Like you could.
You can lose pretty much anyonecan go and lose 20 pounds by a
plethora of ways.
Statistically, 90 people gainall their weight back.
Losing the weight really isn'tthe question.
It's whether or not we're gonnakeep it off is the real
question, and so that's what weneed to talk about today.
Today's episode is just likelaying the groundwork of like
why these things don't work, andthen practicing patience and
(01:10):
just being more process orientedin a few areas so we can really
basically guarantee you're notjust gonna become a statistic
and get on your way back rightyeah, you're telling me about
your friend who's, you know, onhis own little journey right now
.
Speaker 2 (01:23):
yeah, I, I was just talking and he just was wanting
to lose weight.
He's not particularly obese oranything, and he's a vegetarian.
He's not vegan, he's avegetarian.
The worst, and his method is tojust only eat one meal at the
very end of the night and justto drink juices.
So he's just juicing all dayand then just have one big meal
(01:43):
in the evening vegetarian mealat night?
yep, pretty much.
Yeah, you know, and he, helikes to get stoned and so
there's sometimes there's likeice creams and things, and I
think it's just vegan, bro, it'sfine he's just trying to figure
out his way and so his goal Imean, he has a calorie number in
mind at least, which was 1500calories, which I was like you
just that to me is unsustainable.
(02:05):
As an active musician, I justdon't think you're going to
survive on that.
Speaker 1 (02:10):
No, I mean like.
So I'm imagining like what?
Maybe three or four glasses ofjuice, like we're talking
vegetable juice, like orangejuice.
Speaker 2 (02:19):
I think he's like doing like some type of like
bottle like a press juicery.
So he's like doing like sometype of like bottled like a
press juicery, so like 100calories a bottle, probably
about 100 calories a bottle,yeah.
And then he knows he needs toget his like protein up and so
he was asking what he should doand I was like, well, in your
case, if this is what you'regoing to choose to do, I was
like, either way, you need tostart taking a protein
supplement.
Yeah, pea protein isolate, likeI don't really care, right, you
(02:40):
can totally drink away, becausehe's not vegan you.
You know he eats eggs and cheese.
Speaker 1 (02:44):
He's a lacto-ovo.
Speaker 2 (02:46):
A lacto-ovo, but I was like, really you should just
have like two or three of thosea day, no matter what, because
I don't think you're probablyingesting enough protein.
Whether you're doing this orotherwise, it's going to just
help you so much.
Speaker 1 (02:56):
Almost guaranteed you're not going to.
Yeah, let's just say Ins youlike our last episode?
You got to get 150 grams ofprotein a day in yeah, on on
average for men, give or take.
Yep, you're not going to getthat in one dinner.
No, that would be a that'd bean awful experience especially
like a pasta dinner.
Speaker 2 (03:13):
Yeah, yeah, like, even if it's lentils, it's just
needs to be dosing.
Speaker 1 (03:18):
Yeah, I agreed.
Yeah, and I think the reason Iwanted to have you mention that
again is just because, like,that's typical, maybe not that
exact method, but I think it'sjust these like very extreme
versions of the generalpopulation lands on.
Yeah, because it's almost likeokay, there's like simplicity to
it.
Yeah, I don't have to like tryvery hard, I just don't eat
(03:41):
until dinner and it's likelisten, like, like we said,
there's a bunch of ways to lose10 or 20 pounds and that's one
of them.
For sure, will this guy lose 20pounds in six to eight weeks
doing that?
Probably yeah, but here's,here's some things that maybe we
haven't considered.
Speaker 2 (03:57):
A, he's not having enough protein, probably not
weight training, right no,definitely yeah, so you're not
weight training you aren'tyou're eating like elliptical,
but he's, you know, yeah, soagain, that's not going to keep
any muscle on you.
Speaker 1 (04:08):
You know so, you.
So there's no weight training.
There's.
Maybe you're consuming 20 to 30percent of the protein you
should be and you're in such acrazy deficit, like 1500
calories for like a, like agrown-ass man even if you're not
doing results, it's low yeah.
That's low.
For most women that's stillconsidered pretty low, yeah, you
(04:29):
know.
So it's like he could probablybe closer to 2,000 and still
lose weight.
Point of all that is that he'lllose weight as an aggregate.
The composition of the weighthe'll lose is probably,
unfortunately, gonna be a prettyeven split between fat and
muscle, maybe like 60 40 fat tomuscle.
Had he gotten his proteinlevels up and done some weight
(04:49):
training and not have suchextreme deficit, he could
manipulate this weight loss, thecomposition of this weight loss
, to favor retaining more muscletissue and just peeling off fat
might take a little longer but,yeah, and he's gonna, because
he's gonna see the goal of his20 pounds on the scale and then
I don't know what the end gamewas.
Speaker 2 (05:07):
I asked him and he was like I'm not sure.
At that point and I had theexact conversation with him, I
was like well, you realize thatas soon as you stop this very
particular pattern that you'rein, you know what?
What's going to be thedifferent course of action
that's going to prevent you fromgetting back to where you are
right now starting this, it'sjust this vicious loop that
everyone.
Speaker 1 (05:26):
It's like the yo that is yo-yoing.
It's like you drop the yo-yo,oh I need to make, I need to do
something, take action.
You know some crazy diet youhit this trough, or it's like
I've lost 20 pounds, but thisisn't sustainable.
And then the yo-yo comes backup and then enough time passes
where we forget about the thingthat didn't work and we do some
other amalgamation of it.
You know, and that's that's whythese diets don't work.
(05:50):
And it's like well, if we cutout carbohydrate, if you go on a
juice cleanse, if you go ultralow calorie, if you um carbs,
cut out carbs, or like whatever,yeah, it's like or only eat for
six hours a day, or likeextreme intermittent fasting
like you gotta.
I think the litmus that everyonehas to go through is, before
(06:13):
you decide on a diet, right askyourself can I see myself doing
this for 10 years?
And if the answer is no, likeif you're like.
I can't imagine a life whereI'm not eating carbohydrates for
10 years.
You know, so it's like do themeans justify the end, Knowing
that, statistically, 90% ofpeople 9 out of 10 people who
(06:36):
lose any sort of weight tend togain it all back.
So we know the statistic, weknow that people are plagued
with these you, with these shinyobjects, sort of fad diets.
So it's like you just got toask yourself okay, is this
realistic?
And chances are you're going tosay no, it's not.
And that's why most people suck, Most people stuck, Most people
(06:58):
are stuck, no fat loss.
Most people stuck.
Speaker 2 (07:03):
Most people are stuck is what I should have said in
this like vicious loop, thisvicious cycle question because I
, if, if you're the kind ofperson that tracking your
calories is not something youcan see doing, doing for 10
years, but a 10 hour or eighthour intermittent winning,
intermittent, fasting window is,maybe that is the answer for
(07:25):
you if that's a form to createcaloric restriction.
If it's just that's how yourbrain works and you're just like
I, get the eight hour window,it works for my work schedule.
It's just easier to not eatbreakfast or whatever it is
pending.
You play your cards right inthat window.
Maybe that is the answer.
But I think most of the time therigidity of anything is going
to create a shorter timeline,you know, and there's a certain
(07:49):
rigidity to intermittent fasting.
So I think inevitably you'reeventually going to break.
But again it could be thatcould be the right answer for
somebody and I think thatparticular avenue or tool is a
little bit more of a good toolthan something like not eating
carbohydrate.
I think it just ofteneliminates a meal out of a day
from somebody that might eatmore, more meals than they would
(08:10):
before and therefore just putthem, puts them in a caloric
restriction.
Speaker 1 (08:13):
It's a form of caloric restriction like that
you know, in case you guyshaven't picked up on it.
I mean, like if you, the onlyway that any diet works is
because, in some way, shape orform, it got you to restrict
your calories, yeah, so don'tfool yourself, it's not because
of the type of mushroom they putin your special blend.
It is because, in some fashion,you, for a long enough period
(08:37):
of time, you ate less than whatyour body was able, than what
your body burned, and so youfilled that energy deficit
through body fat burn.
Right?
That's pretty much the gist ofit, right, you know?
I think that's a good segue to.
Well then, what would work andwhy?
You know, how do we not becomea statistic and how do we not
become the you know 90 who dogain it all back?
(08:59):
And we have to look at theselike each facet of you know,
weight loss in general, and thenlike, really just like, the
composition of one's body and inparticular, and making sure
that we're not just like losinga ton of muscle mass and and
cutting too deep on the calorierestriction or doing something
too extreme Like gosh I can'ttell you how many people are
(09:20):
like slowly, just kind of findthemselves in this place where
they're waking up at six andrunning five miles and not
eating carbohydrates and eatinglike ultra low 1200 calories,
and then like they just burn outand they just say they just
quit and they just can't standit anymore.
All of a sudden you're crankyall the time.
Yeah, your life is miserable.
(09:41):
This and then it becomes almostlike a post-traumatic stress
disorder where the onlyassociation that you have with
weight loss right is these liketraumatic point events and so
you avoid it and avoid it.
Avoid it.
You just can't stand the wayyou look anymore and just go.
So it's like I can't standbeing like this.
I can't stand the things ittakes to get rid of it.
(10:02):
Like, and that's just this liketerrible place that so many
people um find themselves in andso you know.
And so I think, like the bigthing is is not my, my big thing
is is not my, my big thing isis accuracy is important and
what accuracy does.
And when I say accuracy, I meanspecifically like okay, you got
(10:24):
to know, like you got to have astarting point, how many
calories do?
Speaker 2 (10:26):
you need Right.
So I was going to say yeah,without some numbers to shoot
off of.
Speaker 1 (10:30):
Yeah, like if you're just saying, oh, I'm just only
going to eat 1500.
It's like, well, what if I toldyou you could actually eat 2000
, which is essentially a wholeother meal, and still lose a
pound of fat a week.
Would you still be happy withthat?
Yeah, great.
Well then, let's do that.
Because if you it's likeanalogous to saving money.
It's like I want to buy a car,so I'm going to put 50 of my
(10:52):
paycheck away.
It's like, okay, well, yourexpenses are 75 of your paycheck
right.
Speaker 2 (10:56):
So what's gonna happen if you put 50?
Speaker 1 (10:57):
in.
You're gonna run too big of adeficit.
You're gonna your system'sgonna break.
You have to pull your creditcard back out and getting dead
again because you cut too deepright.
Very similar with nutrition.
You cut too deep, it the wheelsstart falling off and you gotta
quit.
You gotta go back.
You're not gonna stay on itright?
Speaker 2 (11:14):
yeah, and I think it's truth of this At least
having some understanding ofwhat your needs are so that you
can start to have anunderstanding of what an
appropriate deficit is.
Because it's the same thinglike even if you're intermittent
fasting, if you don't know whatyour actual caloric
requirements are, you couldstill easily overeat your
calories.
Understanding of food choices,understanding about macros and
(11:41):
fat calories, and just startingto get a little grasp on what a
meal in front of you looks likecalorically, and a lot of that
has to come from measuring orsome way.
But at least at that point, evenif you're doing intermittent
fasting, you can probably have agood guesstimate that your two
meals aren't going to be, youknow, outrageously over in what
you need, and then thereforeit's the easiest or the path of
least resistance which makes itsustainable for you.
But even then, I still thinkyou have to have some type of
(12:03):
target.
Speaker 1 (12:04):
You got to know, you have to know Whether you choose
to participate with it or not.
You got to at least understandit.
Speaker 2 (12:08):
Well, and that's because even my buddy, who was
like, oh, I want to eat 1,500calories, it's like, well, okay,
that's definitely low enough tomake you lose weight.
But like, do you know?
So you have this understandingof the concept that caloric
deficit is required.
You chose a number, you chose anumber.
Yeah, so you're kind of like,you're kind of on the path a
little bit, but why that number?
What was the reasoning?
Was it to just lose it as fastas possible without withering
(12:31):
into nothing?
Is that, then, sustainable?
Like, what's your plan?
Are you, are you going to useany numbers once you get off of
it, or is it just for this onemoment?
So I think it's like it wasinteresting because I could see
the wheels turning and I can seesome conscious or informed
choices, but just not informedenough as a whole.
Speaker 1 (12:50):
It's like the you know enough to be dangerous to
yourself, yeah, to yourself.
Yeah, you know enough to getyourself in trouble.
Speaker 2 (12:55):
I gotta be in a caloric deficit.
I'll eat 500 calories a daythat'll put me in a deficit.
It will certainly.
Speaker 1 (13:00):
Well, it certainly will yeah yeah, you know, and so
I think just some like reallyeasy frameworks is like first,
instead of get a starting pointgoing, you know, uh, an easy
starting point would besomething around the long lines
of like for men, maybe, if you,if you times your body weight by
12, somewhere between 12 and 14, that will give you a ballpark
(13:24):
of your.
I think they say like 14 or 15is kind of like your maintenance
, right, so your body like okay,I'm easy, because I'm almost
exactly 200 pounds, so my bodyweight times 15 is 3000.
Yeah, and lo and behold, mostuh tdee calculators, which is
basically a way to measure howapproximate I should say, um,
how much your body burns, basedoff of your age, height, weight
(13:47):
and then activity level yeah,it's always right around there
somewhere between 2800 and basedon your activity, based on my
age, height, weight, activitylevel, somewhere between 2800
and 3000.
So if I got multiple sourceskind of all pointing around the
same, you know, window it'spretty close, you know.
So that's like a starting point,okay, great.
(14:07):
So now you know like what yourmaintenance and I think everyone
kind of understands whatmaintenance calories means it
just you know it maintains yourbody mass you know, and that's
gonna be relative if you're 100pounds, it's gonna be a lot
different than if you're 300pounds, but everyone has a
maintenance, right?
yep, so that's like yourstarting point.
Your body weight times 14 or 15ish.
Um, you can err in the side oflower.
(14:28):
If you're not, if you're like alittle bit more deconditioned,
you have a, if you don't have alot of muscle on you, maybe you
could go like your body weighttimes 14 or if you're sedentary,
for more sedentary, yeah, but,um, but that's like a starting
point, okay, and then from thereit's really simple math and
there's obviously more to it.
But just to give people sort oflike the basic, basic basics
(14:48):
it's if you like, there are 3500 calories in a pound of fat.
Yeah, okay.
So it stands to reason that ifyou are in a 500 calorie a day
deficit, you're approximatelyburning around 3500 calories a
week, give or take.
No one's perfect andeverybody's body's different.
I get that, but we're not allas special a snowflake as we
(15:11):
think we are right.
Speaker 2 (15:12):
Yeah, generally, that's what's going.
Speaker 1 (15:13):
That's kind of how it works.
So if we're about burning theamount of calories every single
week that are also in about onepound of fat, then we can.
We can stand a reason thatwe're going to be losing about a
pound of fat give or take perweek at a 500 calorie deficit.
Okay, so for me that's noproblem, because if 3000 is my
(15:38):
maintenance, that means 2500.
Speaker 2 (15:39):
I'm in a deficit easy , I can totally be comfortable
yeah, you could go through yourdamn 2500.
Speaker 1 (15:45):
But if someone was at , if someone's maintenance was
like 1600, that's going to bringthem down to 11.
That's kind of tough, that ishard.
So we might need tointentionally slow the pace of
your fat loss so that you're notin too extreme of a deficit.
In that case maybe we mightneed to be like hey, let's just
go into like a 250 caloriedeficit per week, which would
(16:07):
mean that you're going to burnabout a half a pound of fat per
excuse me, 250 calorie deficitper day, which would mean that
you'd burn about a half a poundof fat per week.
Not as fast.
But the whole point of thisshow, this episode, is
sustainability.
Yeah, so who cares?
You lose five pounds in eightweeks instead of four, but it's
(16:27):
something you can do everysingle week and not miss, and
then in the course of a yearyou're going to be right where
you want to be.
You actually lose the weight andyou'll be, and you'll do it in
a way that doesn't didn't feellike you had to disrupt your
entire life.
Yeah, yeah.
Speaker 2 (16:39):
Because if you took the fast route, that 1,100
calories if you're a smallerindividual.
It's rough, it's hard.
Yeah, it's just so easy toconsume that and a couple meals
and just be hungry.
So it really comes.
And man, it's just sointeresting because it's this
(17:01):
whole the way diets looked at.
It is just always this on-offswitch.
It's just always like, well,I've got the wedding coming up.
What am I going to do?
On off switch, it's just alwayslike, well, what I got the
wedding coming up, what am Igonna do?
Right, I've got this, what am Igonna do?
And I think that maybe there'sa time and a place to change
things up and do something moreextreme.
But I also think it's reallyabout like everything else we
talked about, like building alifestyle of just paying
attention to your food.
Yep, and you might have to gointo a deficit to get to a place
, but then you can eat inmaintenance and just not have to
(17:22):
worry so I'm gonna say you gotto get to a place where your
yo-yo is allowed to be likethree pounds I you know, like
your weekly yo-yo or your, youknow is like a three pound yo-yo
so totally I totally agree withthat.
You know, maybe you go up acouple pounds, maybe you go down
a couple pounds, but you're ina range as a whole that that
doesn't bother you for whateverreason that you want to be in a
certain place totally health oraesthetics or otherwise, you
(17:45):
know yeah, I I always tellpeople that where it's like like
, be as strict as you can forthe first couple of months,
let's just get there faster.
Speaker 1 (17:53):
I want you to think of fat loss as like jail.
Yeah, how do we get out of jailsooner than our, than our
sentence with good behavior?
How do we extend our sentencein fat loss jail Bad behavior?
naughty weekends, right.
So it's like just get therequicker, Just get that first 20,
30 pounds off.
Take two, three months, go dark, put your blinders on and just
(18:16):
do it.
You're not going to regret it,trust me, because then, once you
get past that elimination phase, accuracy phase, commitment
phase, then we can kind of gointo this like reintegration
phase.
Okay, you've got the 20, 30pounds off, you've gone through
like this period of analysiswhere you really start to see
and understand now, oh, this ishow much calories are in that.
(18:38):
And you've done it two monthsof your life.
Big whoop, you know.
But you just go there, get itdone, and then you can kind of
let off the reins a little bitand start to reincorporate some
of your favorite things in.
But what I say to your point islike, let's just say you're 200
pounds and you really want tolose 50 pounds, right, if you
(18:59):
celebrate too soon, let's sayyou lose, you're really good for
a couple of weeks and I'll belike voila, you pull off like
seven pounds.
You're like, oh my God, it'sworking.
Yes, let's celebrate and you goout and have like a couple
slices of pizza and some wineand some fries.
Speaker 2 (19:12):
Like I already lost seven pounds and a cupcake.
Speaker 1 (19:15):
And then you plop and you shoot up three, four, five
pounds in water weight.
That's like 80, 80 of yourresults.
That took you two hard weeks ofeffort that you eliminated in
one night out or one fullweekend out.
Yeah, versus we go a hard two,three months.
Let's just get like 80 of theway to your goal, which for most
(19:35):
people barring folks who havelike extreme weight loss but if
we're looking like 40, 50 pounds, you can get a good bit of the
way there in a few months ofhard work.
Yeah, yeah, yeah.
Because now let's say you, youknow, now you're down to like
170, 160, and now it's like youhave the occasional weekend out.
You might pop up a few pounds,but it's only like five or ten
(19:56):
percent of a weight increasefrom what you've already lost,
versus it being 80 of the weightyou lost because you celebrated
too soon.
Yeah, so like commit to gettingthere first.
Now don't mince my words here.
That doesn't mean extreme, itdoesn't mean unsustainable.
Still the 500 calorie deficit,yes, and still like sustainable
exercise.
But just be accurate, it's moretime.
Speaker 2 (20:16):
I think, yeah, it's more, it's more being
disciplined with the accuracyfor longer period of time to get
to that goal Totally, beforeyou can kind of start to
understand Because it's thetruth of what you were saying
before.
It's like when you actuallyhave that accuracy period you
start to realize like, oh, if Ieat this kind of cookie versus
this kind of cookie, it's a hugecaloric difference but they
might satisfy my cravings for acookie.
(20:37):
The same way, like, oh, ricecrackers have no fat and I can
get a bag of rice crackers fromTrader Joe's for a snack.
Versus if I eat potato chips,there's so much fat in them,
there's so many more caloriesand I can fundamentally have a
handful of rice crackers.
That psychologically satisfiesme and it's a quarter of the
calories.
(20:57):
So I think what happens is youlearn how to maneuver and you
learn how to get through things.
Speaker 1 (21:01):
Totally.
Speaker 2 (21:01):
And then you can kind of take that knowledge with you
, the art and the science of it.
Speaker 1 (21:05):
Yeah, 100% Healthy swaps is.
You know, that's like whatwe're talking about here.
Like tell you what.
Like you just make a switchfrom like full fat yogurt and
cheese to like low fat yogurtand cheese.
Calories are cut in half, theprotein tends to be a bit higher
, believe it or not, and I'll bedamned if you could tell me the
(21:27):
difference.
You know it's fine, it'stotally fine.
Yeah, and like making those likereduced fat or reduced calorie,
reduced sugar swaps across allof the little things you do
during the day, that right,there could be your three to
five hundred calorie deficit andnothing in your life actually
changed except you just went tolike diet soda, reduced fat
(21:49):
cheeses, reduced fat mayo, lowersugar ketchup.
You know, carb savvy tortillas,carbs instead of it being 150
calories for a tortilla, it'sonly 70, it's like 80 calories.
Make or break a person'sjourney?
No, but times eight thingsthroughout the day.
Wow, now that's a whole,basically a whole calories worth
(22:10):
of meal.
Yeah, that you've been able tofind ways to maintain your
experience or with food by justbeing a little bit more nuanced
and clever about your choice,that could be it right there,
you know about sustainability.
Speaker 2 (22:26):
Yeah, you know right, don't change much, just change
choices of what and it's wild,it's wild.
Speaker 1 (22:32):
I mean even like the halo top ice cream that's oh,
dude, it's so good yeah, andit's like the whole pint's 300
calories.
A typical pint of ice cream isa thousand twelve hundred twelve
hundred, depending on what kindof quarter pint.
Speaker 2 (22:44):
So you know you get a good ice cream, yeah, like a
nice full fat, like a hock anddogs, or you're going to jenny's
or any of those places,definitely.
12 and people will eat a wholepint man oh, I have many times
eaten a whole pint in my life Imean, it's like you just find
yourself just going in.
It's a little melted, it's justgoing down easier, totally.
Speaker 1 (23:01):
But you know you get like a halo top and it's got 16
grams of protein.
The whole pint's only 300calories.
It's wild, yeah, and it'spretty darn good and it's like
all things considered you know,like you could.
Any person on the earth couldbudget a few hundred calories a
day for their little dessert,and you get to hammer an entire
pint down and get an extra 16grams of protein.
Speaker 2 (23:21):
Yeah, you know, I even have a client who makes
like a whole, like his own, likedessert, out of protein powder
and all this kind of stuff andit's like 60 grams of protein
and he just like loves it.
He just can't get enough of ityeah you know, and he has to
make it looks like you blend upsome stuff put in the freezer,
like the ninja ice cream thatit's all trending online.
Speaker 1 (23:39):
Now I don't know what that is.
Oh, it's like you know.
Speaker 2 (23:41):
People are like throwing, like you know, um a
banana protein powder and somelike chocolate chips and yeah,
they're whipping up this likeice cream, ice cream with some
yogurt in there, and yeah, Ithink that's what exactly I
think it's like greek yogurtprotein powder, some chocolate
chips, maybe like a little ittybit of peanut butter powder,
yeah, or you know, yep, all thiskind of stuff, and yeah, he's
(24:02):
like it's like.
He's like this huge serving, 60grams of protein wild.
He's like I get to eat thewhole thing.
He's like it's more proteinthan like dinner sometimes.
Speaker 1 (24:10):
Totally yeah and so you know.
That's I mean like we talkabout the art of it all right.
So with any sort of skillacquisition, you got to
understand the fundamentals.
Like you can't break the rulesuntil you learn them right, and
so it's like you just got tolearn the fundamentals.
The fundamentals are just howmany colors does my body need?
How much protein should I eat?
And then just go there and beaccurate, and it's okay if your
(24:30):
food choice is a little morelimited in the beginning.
But then, like you start toexpand your repertoire.
You start to like build yournetwork of like oh, this cookie
versus that cookie.
Oh, quest chips have protein init.
Reduced calorie ice creamactually doesn't taste too bad.
Sugar, like Coke Zero tastesalmost identical as regular
(24:52):
stuff.
And then, all of a sudden, yournetwork just starts to expand
your repertoire and you justbuild this like life around,
making these better choices togive you all this indulgence and
satisfaction, but still keepingyour calorie ceiling where it
needs to be.
Going back to, like the moneyanalogy, it's like, well, maybe,
like you know, if you, if, likeyou're trying to save money and
(25:14):
you can't, you keep findingyourself like buying, like name
brand, designer stuff and all,but it's like you just go one
layer deeper, you find like, oh,there's like the whole
secondhand market that it's justas good but it's a third of the
price.
Speaker 2 (25:27):
Yeah, yeah, I can get that.
Speaker 1 (25:28):
I can get all the everything I need, you know, and
it's just like it takes just anextra layer of investigating,
but like you could haveeverything you want and keep it
in your, in your budget you knowperiod and make it, yeah, make
it long term, make it 10 yearlong term and that's
sustainability.
Like find me someone, tell mesomeone who is eating everything
(25:49):
they want and is completelysatisfied.
Who's telling me it's notsustainable.
Yeah, right, so it's justprobably a lack of of of
information that's keeping this,your, your attempts at dieting,
unsustainable.
You know, but going deepershove.
Speaker 2 (26:05):
Yeah, yeah, I agree with that so I think that's
pretty much it.
Speaker 1 (26:10):
Uh, episode 53 on in the grand scheme of fitness.
Uh, hope you guys enjoyed thatwell I.
You know these ones always getme pretty fired up.
This is what we do, you know,like you got this is the
conversations I have with realpeople all day long and, like
you know um, you got to findthat that angle of attack that
(26:30):
makes this real for people, yeah, I guess you get that like
crowbar edge under the lip 100.
Yeah.
So uh, we'll check you all nextweek for another episode 54
coming at you.
Uh, peace out everybody, bye.
why certain diets work and why certain diets don't
work, and what you would needto do to really find a
sustainable path for long-termweight loss.
Welcome to episode 53 of In theGrand Scheme of Fitness.
(00:23):
I'm your host, justin Schallert, along with my co-host, ethan
Wolf, and today, folks, we'regoing to be talking about why
certain diets work and whycertain diets don't work, and
what you would need to do toreally find a sustainable
keyword there, a sustainablepath for long-term weight loss.
Because, like we were saying inthe preamble, here is like
we're getting ready for the showis.
Show is like listen, there's amillion ways to lose 10 20
(00:46):
pounds.
Like you could.
You can lose pretty much anyonecan go and lose 20 pounds by a
plethora of ways.
Statistically, 90 people gainall their weight back.
Losing the weight really isn'tthe question.
It's whether or not we're gonnakeep it off is the real
question, and so that's what weneed to talk about today.
Today's episode is just likelaying the groundwork of like
why these things don't work, andthen practicing patience and
(01:10):
just being more process orientedin a few areas so we can really
basically guarantee you're notjust gonna become a statistic
and get on your way back rightyeah, you're telling me about
your friend who's, you know, onhis own little journey right now
.
Speaker 2 (01:23):
yeah, I, I was just talking and he just was wanting
to lose weight.
He's not particularly obese oranything, and he's a vegetarian.
He's not vegan, he's avegetarian.
The worst, and his method is tojust only eat one meal at the
very end of the night and justto drink juices.
So he's just juicing all dayand then just have one big meal
(01:43):
in the evening vegetarian mealat night?
yep, pretty much.
Yeah, you know, and he, helikes to get stoned and so
there's sometimes there's likeice creams and things, and I
think it's just vegan, bro, it'sfine he's just trying to figure
out his way and so his goal Imean, he has a calorie number in
mind at least, which was 1500calories, which I was like you
just that to me is unsustainable.
(02:05):
As an active musician, I justdon't think you're going to
survive on that.
Speaker 1 (02:10):
No, I mean like.
So I'm imagining like what?
Maybe three or four glasses ofjuice, like we're talking
vegetable juice, like orangejuice.
Speaker 2 (02:19):
I think he's like doing like some type of like
bottle like a press juicery.
So he's like doing like sometype of like bottled like a
press juicery, so like 100calories a bottle, probably
about 100 calories a bottle,yeah.
And then he knows he needs toget his like protein up and so
he was asking what he should doand I was like, well, in your
case, if this is what you'regoing to choose to do, I was
like, either way, you need tostart taking a protein
supplement.
Yeah, pea protein isolate, likeI don't really care, right, you
(02:40):
can totally drink away, becausehe's not vegan you.
You know he eats eggs and cheese.
Speaker 1 (02:44):
He's a lacto-ovo.
Speaker 2 (02:46):
A lacto-ovo, but I was like, really you should just
have like two or three of thosea day, no matter what, because
I don't think you're probablyingesting enough protein.
Whether you're doing this orotherwise, it's going to just
help you so much.
Speaker 1 (02:56):
Almost guaranteed you're not going to.
Yeah, let's just say Ins youlike our last episode?
You got to get 150 grams ofprotein a day in yeah, on on
average for men, give or take.
Yep, you're not going to getthat in one dinner.
No, that would be a that'd bean awful experience especially
like a pasta dinner.
Speaker 2 (03:13):
Yeah, yeah, like, even if it's lentils, it's just
needs to be dosing.
Speaker 1 (03:18):
Yeah, I agreed.
Yeah, and I think the reason Iwanted to have you mention that
again is just because, like,that's typical, maybe not that
exact method, but I think it'sjust these like very extreme
versions of the generalpopulation lands on.
Yeah, because it's almost likeokay, there's like simplicity to
it.
Yeah, I don't have to like tryvery hard, I just don't eat
(03:41):
until dinner and it's likelisten, like, like we said,
there's a bunch of ways to lose10 or 20 pounds and that's one
of them.
For sure, will this guy lose 20pounds in six to eight weeks
doing that?
Probably yeah, but here's,here's some things that maybe we
haven't considered.
Speaker 2 (03:57):
A, he's not having enough protein, probably not
weight training, right no,definitely yeah, so you're not
weight training you aren'tyou're eating like elliptical,
but he's, you know, yeah, soagain, that's not going to keep
any muscle on you.
Speaker 1 (04:08):
You know so, you.
So there's no weight training.
There's.
Maybe you're consuming 20 to 30percent of the protein you
should be and you're in such acrazy deficit, like 1500
calories for like a, like agrown-ass man even if you're not
doing results, it's low yeah.
That's low.
For most women that's stillconsidered pretty low, yeah, you
(04:29):
know.
So it's like he could probablybe closer to 2,000 and still
lose weight.
Point of all that is that he'lllose weight as an aggregate.
The composition of the weighthe'll lose is probably,
unfortunately, gonna be a prettyeven split between fat and
muscle, maybe like 60 40 fat tomuscle.
Had he gotten his proteinlevels up and done some weight
(04:49):
training and not have suchextreme deficit, he could
manipulate this weight loss, thecomposition of this weight loss
, to favor retaining more muscletissue and just peeling off fat
might take a little longer but,yeah, and he's gonna, because
he's gonna see the goal of his20 pounds on the scale and then
I don't know what the end gamewas.
Speaker 2 (05:07):
I asked him and he was like I'm not sure.
At that point and I had theexact conversation with him, I
was like well, you realize thatas soon as you stop this very
particular pattern that you'rein, you know what?
What's going to be thedifferent course of action
that's going to prevent you fromgetting back to where you are
right now starting this, it'sjust this vicious loop that
everyone.
Speaker 1 (05:26):
It's like the yo that is yo-yoing.
It's like you drop the yo-yo,oh I need to make, I need to do
something, take action.
You know some crazy diet youhit this trough, or it's like
I've lost 20 pounds, but thisisn't sustainable.
And then the yo-yo comes backup and then enough time passes
where we forget about the thingthat didn't work and we do some
other amalgamation of it.
You know, and that's that's whythese diets don't work.
(05:50):
And it's like well, if we cutout carbohydrate, if you go on a
juice cleanse, if you go ultralow calorie, if you um carbs,
cut out carbs, or like whatever,yeah, it's like or only eat for
six hours a day, or likeextreme intermittent fasting
like you gotta.
I think the litmus that everyonehas to go through is, before
(06:13):
you decide on a diet, right askyourself can I see myself doing
this for 10 years?
And if the answer is no, likeif you're like.
I can't imagine a life whereI'm not eating carbohydrates for
10 years.
You know, so it's like do themeans justify the end, Knowing
that, statistically, 90% ofpeople 9 out of 10 people who
(06:36):
lose any sort of weight tend togain it all back.
So we know the statistic, weknow that people are plagued
with these you, with these shinyobjects, sort of fad diets.
So it's like you just got toask yourself okay, is this
realistic?
And chances are you're going tosay no, it's not.
And that's why most people suck, Most people stuck, Most people
(06:58):
are stuck, no fat loss.
Most people stuck.
Speaker 2 (07:03):
Most people are stuck is what I should have said in
this like vicious loop, thisvicious cycle question because I
, if, if you're the kind ofperson that tracking your
calories is not something youcan see doing, doing for 10
years, but a 10 hour or eighthour intermittent winning,
intermittent, fasting window is,maybe that is the answer for
(07:25):
you if that's a form to createcaloric restriction.
If it's just that's how yourbrain works and you're just like
I, get the eight hour window,it works for my work schedule.
It's just easier to not eatbreakfast or whatever it is
pending.
You play your cards right inthat window.
Maybe that is the answer.
But I think most of the time therigidity of anything is going
to create a shorter timeline,you know, and there's a certain
(07:49):
rigidity to intermittent fasting.
So I think inevitably you'reeventually going to break.
But again it could be thatcould be the right answer for
somebody and I think thatparticular avenue or tool is a
little bit more of a good toolthan something like not eating
carbohydrate.
I think it just ofteneliminates a meal out of a day
from somebody that might eatmore, more meals than they would
(08:10):
before and therefore just putthem, puts them in a caloric
restriction.
Speaker 1 (08:13):
It's a form of caloric restriction like that
you know, in case you guyshaven't picked up on it.
I mean, like if you, the onlyway that any diet works is
because, in some way, shape orform, it got you to restrict
your calories, yeah, so don'tfool yourself, it's not because
of the type of mushroom they putin your special blend.
It is because, in some fashion,you, for a long enough period
(08:37):
of time, you ate less than whatyour body was able, than what
your body burned, and so youfilled that energy deficit
through body fat burn.
Right?
That's pretty much the gist ofit, right, you know?
I think that's a good segue to.
Well then, what would work andwhy?
You know, how do we not becomea statistic and how do we not
become the you know 90 who dogain it all back?
(08:59):
And we have to look at theselike each facet of you know,
weight loss in general, and thenlike, really just like, the
composition of one's body and inparticular, and making sure
that we're not just like losinga ton of muscle mass and and
cutting too deep on the calorierestriction or doing something
too extreme Like gosh I can'ttell you how many people are
(09:20):
like slowly, just kind of findthemselves in this place where
they're waking up at six andrunning five miles and not
eating carbohydrates and eatinglike ultra low 1200 calories,
and then like they just burn outand they just say they just
quit and they just can't standit anymore.
All of a sudden you're crankyall the time.
Yeah, your life is miserable.
(09:41):
This and then it becomes almostlike a post-traumatic stress
disorder where the onlyassociation that you have with
weight loss right is these liketraumatic point events and so
you avoid it and avoid it.
Avoid it.
You just can't stand the wayyou look anymore and just go.
So it's like I can't standbeing like this.
I can't stand the things ittakes to get rid of it.
(10:02):
Like, and that's just this liketerrible place that so many
people um find themselves in andso you know.
And so I think, like the bigthing is is not my, my big thing
is is not my, my big thing isis accuracy is important and
what accuracy does.
And when I say accuracy, I meanspecifically like okay, you got
(10:24):
to know, like you got to have astarting point, how many
calories do?
Speaker 2 (10:26):
you need Right.
So I was going to say yeah,without some numbers to shoot
off of.
Speaker 1 (10:30):
Yeah, like if you're just saying, oh, I'm just only
going to eat 1500.
It's like, well, what if I toldyou you could actually eat 2000
, which is essentially a wholeother meal, and still lose a
pound of fat a week.
Would you still be happy withthat?
Yeah, great.
Well then, let's do that.
Because if you it's likeanalogous to saving money.
It's like I want to buy a car,so I'm going to put 50 of my
(10:52):
paycheck away.
It's like, okay, well, yourexpenses are 75 of your paycheck
right.
Speaker 2 (10:56):
So what's gonna happen if you put 50?
Speaker 1 (10:57):
in.
You're gonna run too big of adeficit.
You're gonna your system'sgonna break.
You have to pull your creditcard back out and getting dead
again because you cut too deepright.
Very similar with nutrition.
You cut too deep, it the wheelsstart falling off and you gotta
quit.
You gotta go back.
You're not gonna stay on itright?
Speaker 2 (11:14):
yeah, and I think it's truth of this At least
having some understanding ofwhat your needs are so that you
can start to have anunderstanding of what an
appropriate deficit is.
Because it's the same thinglike even if you're intermittent
fasting, if you don't know whatyour actual caloric
requirements are, you couldstill easily overeat your
calories.
Understanding of food choices,understanding about macros and
(11:41):
fat calories, and just startingto get a little grasp on what a
meal in front of you looks likecalorically, and a lot of that
has to come from measuring orsome way.
But at least at that point, evenif you're doing intermittent
fasting, you can probably have agood guesstimate that your two
meals aren't going to be, youknow, outrageously over in what
you need, and then thereforeit's the easiest or the path of
least resistance which makes itsustainable for you.
But even then, I still thinkyou have to have some type of
(12:03):
target.
Speaker 1 (12:04):
You got to know, you have to know Whether you choose
to participate with it or not.
You got to at least understandit.
Speaker 2 (12:08):
Well, and that's because even my buddy, who was
like, oh, I want to eat 1,500calories, it's like, well, okay,
that's definitely low enough tomake you lose weight.
But like, do you know?
So you have this understandingof the concept that caloric
deficit is required.
You chose a number, you chose anumber.
Yeah, so you're kind of like,you're kind of on the path a
little bit, but why that number?
What was the reasoning?
Was it to just lose it as fastas possible without withering
(12:31):
into nothing?
Is that, then, sustainable?
Like, what's your plan?
Are you, are you going to useany numbers once you get off of
it, or is it just for this onemoment?
So I think it's like it wasinteresting because I could see
the wheels turning and I can seesome conscious or informed
choices, but just not informedenough as a whole.
Speaker 1 (12:50):
It's like the you know enough to be dangerous to
yourself, yeah, to yourself.
Yeah, you know enough to getyourself in trouble.
Speaker 2 (12:55):
I gotta be in a caloric deficit.
I'll eat 500 calories a daythat'll put me in a deficit.
It will certainly.
Speaker 1 (13:00):
Well, it certainly will yeah yeah, you know, and so
I think just some like reallyeasy frameworks is like first,
instead of get a starting pointgoing, you know, uh, an easy
starting point would besomething around the long lines
of like for men, maybe, if you,if you times your body weight by
12, somewhere between 12 and 14, that will give you a ballpark
(13:24):
of your.
I think they say like 14 or 15is kind of like your maintenance
, right, so your body like okay,I'm easy, because I'm almost
exactly 200 pounds, so my bodyweight times 15 is 3000.
Yeah, and lo and behold, mostuh tdee calculators, which is
basically a way to measure howapproximate I should say, um,
how much your body burns, basedoff of your age, height, weight
(13:47):
and then activity level yeah,it's always right around there
somewhere between 2800 and basedon your activity, based on my
age, height, weight, activitylevel, somewhere between 2800
and 3000.
So if I got multiple sourceskind of all pointing around the
same, you know, window it'spretty close, you know.
So that's like a starting point,okay, great.
(14:07):
So now you know like what yourmaintenance and I think everyone
kind of understands whatmaintenance calories means it
just you know it maintains yourbody mass you know, and that's
gonna be relative if you're 100pounds, it's gonna be a lot
different than if you're 300pounds, but everyone has a
maintenance, right?
yep, so that's like yourstarting point.
Your body weight times 14 or 15ish.
Um, you can err in the side oflower.
(14:28):
If you're not, if you're like alittle bit more deconditioned,
you have a, if you don't have alot of muscle on you, maybe you
could go like your body weighttimes 14 or if you're sedentary,
for more sedentary, yeah, but,um, but that's like a starting
point, okay, and then from thereit's really simple math and
there's obviously more to it.
But just to give people sort oflike the basic, basic basics
(14:48):
it's if you like, there are 3500 calories in a pound of fat.
Yeah, okay.
So it stands to reason that ifyou are in a 500 calorie a day
deficit, you're approximatelyburning around 3500 calories a
week, give or take.
No one's perfect andeverybody's body's different.
I get that, but we're not allas special a snowflake as we
(15:11):
think we are right.
Speaker 2 (15:12):
Yeah, generally, that's what's going.
Speaker 1 (15:13):
That's kind of how it works.
So if we're about burning theamount of calories every single
week that are also in about onepound of fat, then we can.
We can stand a reason thatwe're going to be losing about a
pound of fat give or take perweek at a 500 calorie deficit.
Okay, so for me that's noproblem, because if 3000 is my
(15:38):
maintenance, that means 2500.
Speaker 2 (15:39):
I'm in a deficit easy , I can totally be comfortable
yeah, you could go through yourdamn 2500.
Speaker 1 (15:45):
But if someone was at , if someone's maintenance was
like 1600, that's going to bringthem down to 11.
That's kind of tough, that ishard.
So we might need tointentionally slow the pace of
your fat loss so that you're notin too extreme of a deficit.
In that case maybe we mightneed to be like hey, let's just
go into like a 250 caloriedeficit per week, which would
(16:07):
mean that you're going to burnabout a half a pound of fat per
excuse me, 250 calorie deficitper day, which would mean that
you'd burn about a half a poundof fat per week.
Not as fast.
But the whole point of thisshow, this episode, is
sustainability.
Yeah, so who cares?
You lose five pounds in eightweeks instead of four, but it's
(16:27):
something you can do everysingle week and not miss, and
then in the course of a yearyou're going to be right where
you want to be.
You actually lose the weight andyou'll be, and you'll do it in
a way that doesn't didn't feellike you had to disrupt your
entire life.
Yeah, yeah.
Speaker 2 (16:39):
Because if you took the fast route, that 1,100
calories if you're a smallerindividual.
It's rough, it's hard.
Yeah, it's just so easy toconsume that and a couple meals
and just be hungry.
So it really comes.
And man, it's just sointeresting because it's this
(17:01):
whole the way diets looked at.
It is just always this on-offswitch.
It's just always like, well,I've got the wedding coming up.
What am I going to do?
On off switch, it's just alwayslike, well, what I got the
wedding coming up, what am Igonna do?
Right, I've got this, what am Igonna do?
And I think that maybe there'sa time and a place to change
things up and do something moreextreme.
But I also think it's reallyabout like everything else we
talked about, like building alifestyle of just paying
attention to your food.
Yep, and you might have to gointo a deficit to get to a place
, but then you can eat inmaintenance and just not have to
(17:22):
worry so I'm gonna say you gotto get to a place where your
yo-yo is allowed to be likethree pounds I you know, like
your weekly yo-yo or your, youknow is like a three pound yo-yo
so totally I totally agree withthat.
You know, maybe you go up acouple pounds, maybe you go down
a couple pounds, but you're ina range as a whole that that
doesn't bother you for whateverreason that you want to be in a
certain place totally health oraesthetics or otherwise, you
(17:45):
know yeah, I I always tellpeople that where it's like like
, be as strict as you can forthe first couple of months,
let's just get there faster.
Speaker 1 (17:53):
I want you to think of fat loss as like jail.
Yeah, how do we get out of jailsooner than our, than our
sentence with good behavior?
How do we extend our sentencein fat loss jail Bad behavior?
naughty weekends, right.
So it's like just get therequicker, Just get that first 20,
30 pounds off.
Take two, three months, go dark, put your blinders on and just
(18:16):
do it.
You're not going to regret it,trust me, because then, once you
get past that elimination phase, accuracy phase, commitment
phase, then we can kind of gointo this like reintegration
phase.
Okay, you've got the 20, 30pounds off, you've gone through
like this period of analysiswhere you really start to see
and understand now, oh, this ishow much calories are in that.
(18:38):
And you've done it two monthsof your life.
Big whoop, you know.
But you just go there, get itdone, and then you can kind of
let off the reins a little bitand start to reincorporate some
of your favorite things in.
But what I say to your point islike, let's just say you're 200
pounds and you really want tolose 50 pounds, right, if you
(18:59):
celebrate too soon, let's sayyou lose, you're really good for
a couple of weeks and I'll belike voila, you pull off like
seven pounds.
You're like, oh my God, it'sworking.
Yes, let's celebrate and you goout and have like a couple
slices of pizza and some wineand some fries.
Speaker 2 (19:12):
Like I already lost seven pounds and a cupcake.
Speaker 1 (19:15):
And then you plop and you shoot up three, four, five
pounds in water weight.
That's like 80, 80 of yourresults.
That took you two hard weeks ofeffort that you eliminated in
one night out or one fullweekend out.
Yeah, versus we go a hard two,three months.
Let's just get like 80 of theway to your goal, which for most
(19:35):
people barring folks who havelike extreme weight loss but if
we're looking like 40, 50 pounds, you can get a good bit of the
way there in a few months ofhard work.
Yeah, yeah, yeah.
Because now let's say you, youknow, now you're down to like
170, 160, and now it's like youhave the occasional weekend out.
You might pop up a few pounds,but it's only like five or ten
(19:56):
percent of a weight increasefrom what you've already lost,
versus it being 80 of the weightyou lost because you celebrated
too soon.
Yeah, so like commit to gettingthere first.
Now don't mince my words here.
That doesn't mean extreme, itdoesn't mean unsustainable.
Still the 500 calorie deficit,yes, and still like sustainable
exercise.
But just be accurate, it's moretime.
Speaker 2 (20:16):
I think, yeah, it's more, it's more being
disciplined with the accuracyfor longer period of time to get
to that goal Totally, beforeyou can kind of start to
understand Because it's thetruth of what you were saying
before.
It's like when you actuallyhave that accuracy period you
start to realize like, oh, if Ieat this kind of cookie versus
this kind of cookie, it's a hugecaloric difference but they
might satisfy my cravings for acookie.
(20:37):
The same way, like, oh, ricecrackers have no fat and I can
get a bag of rice crackers fromTrader Joe's for a snack.
Versus if I eat potato chips,there's so much fat in them,
there's so many more caloriesand I can fundamentally have a
handful of rice crackers.
That psychologically satisfiesme and it's a quarter of the
calories.
(20:57):
So I think what happens is youlearn how to maneuver and you
learn how to get through things.
Speaker 1 (21:01):
Totally.
Speaker 2 (21:01):
And then you can kind of take that knowledge with you
, the art and the science of it.
Speaker 1 (21:05):
Yeah, 100% Healthy swaps is.
You know, that's like whatwe're talking about here.
Like tell you what.
Like you just make a switchfrom like full fat yogurt and
cheese to like low fat yogurtand cheese.
Calories are cut in half, theprotein tends to be a bit higher
, believe it or not, and I'll bedamned if you could tell me the
(21:27):
difference.
You know it's fine, it'stotally fine.
Yeah, and like making those likereduced fat or reduced calorie,
reduced sugar swaps across allof the little things you do
during the day, that right,there could be your three to
five hundred calorie deficit andnothing in your life actually
changed except you just went tolike diet soda, reduced fat
(21:49):
cheeses, reduced fat mayo, lowersugar ketchup.
You know, carb savvy tortillas,carbs instead of it being 150
calories for a tortilla, it'sonly 70, it's like 80 calories.
Make or break a person'sjourney?
No, but times eight thingsthroughout the day.
Wow, now that's a whole,basically a whole calories worth
(22:10):
of meal.
Yeah, that you've been able tofind ways to maintain your
experience or with food by justbeing a little bit more nuanced
and clever about your choice,that could be it right there,
you know about sustainability.
Speaker 2 (22:26):
Yeah, you know right, don't change much, just change
choices of what and it's wild,it's wild.
Speaker 1 (22:32):
I mean even like the halo top ice cream that's oh,
dude, it's so good yeah, andit's like the whole pint's 300
calories.
A typical pint of ice cream isa thousand twelve hundred twelve
hundred, depending on what kindof quarter pint.
Speaker 2 (22:44):
So you know you get a good ice cream, yeah, like a
nice full fat, like a hock anddogs, or you're going to jenny's
or any of those places,definitely.
12 and people will eat a wholepint man oh, I have many times
eaten a whole pint in my life Imean, it's like you just find
yourself just going in.
It's a little melted, it's justgoing down easier, totally.
Speaker 1 (23:01):
But you know you get like a halo top and it's got 16
grams of protein.
The whole pint's only 300calories.
It's wild, yeah, and it'spretty darn good and it's like
all things considered you know,like you could.
Any person on the earth couldbudget a few hundred calories a
day for their little dessert,and you get to hammer an entire
pint down and get an extra 16grams of protein.
Speaker 2 (23:21):
Yeah, you know, I even have a client who makes
like a whole, like his own, likedessert, out of protein powder
and all this kind of stuff andit's like 60 grams of protein
and he just like loves it.
He just can't get enough of ityeah you know, and he has to
make it looks like you blend upsome stuff put in the freezer,
like the ninja ice cream thatit's all trending online.
Speaker 1 (23:39):
Now I don't know what that is.
Oh, it's like you know.
Speaker 2 (23:41):
People are like throwing, like you know, um a
banana protein powder and somelike chocolate chips and yeah,
they're whipping up this likeice cream, ice cream with some
yogurt in there, and yeah, Ithink that's what exactly I
think it's like greek yogurtprotein powder, some chocolate
chips, maybe like a little ittybit of peanut butter powder,
yeah, or you know, yep, all thiskind of stuff, and yeah, he's
(24:02):
like it's like.
He's like this huge serving, 60grams of protein wild.
He's like I get to eat thewhole thing.
He's like it's more proteinthan like dinner sometimes.
Speaker 1 (24:10):
Totally yeah and so you know.
That's I mean like we talkabout the art of it all right.
So with any sort of skillacquisition, you got to
understand the fundamentals.
Like you can't break the rulesuntil you learn them right, and
so it's like you just got tolearn the fundamentals.
The fundamentals are just howmany colors does my body need?
How much protein should I eat?
And then just go there and beaccurate, and it's okay if your
(24:30):
food choice is a little morelimited in the beginning.
But then, like you start toexpand your repertoire.
You start to like build yournetwork of like oh, this cookie
versus that cookie.
Oh, quest chips have protein init.
Reduced calorie ice creamactually doesn't taste too bad.
Sugar, like Coke Zero tastesalmost identical as regular
(24:52):
stuff.
And then, all of a sudden, yournetwork just starts to expand
your repertoire and you justbuild this like life around,
making these better choices togive you all this indulgence and
satisfaction, but still keepingyour calorie ceiling where it
needs to be.
Going back to, like the moneyanalogy, it's like, well, maybe,
like you know, if you, if, likeyou're trying to save money and
(25:14):
you can't, you keep findingyourself like buying, like name
brand, designer stuff and all,but it's like you just go one
layer deeper, you find like, oh,there's like the whole
secondhand market that it's justas good but it's a third of the
price.
Speaker 2 (25:27):
Yeah, yeah, I can get that.
Speaker 1 (25:28):
I can get all the everything I need, you know, and
it's just like it takes just anextra layer of investigating,
but like you could haveeverything you want and keep it
in your, in your budget you knowperiod and make it, yeah, make
it long term, make it 10 yearlong term and that's
sustainability.
Like find me someone, tell mesomeone who is eating everything
(25:49):
they want and is completelysatisfied.
Who's telling me it's notsustainable.
Yeah, right, so it's justprobably a lack of of of
information that's keeping this,your, your attempts at dieting,
unsustainable.
You know, but going deepershove.
Speaker 2 (26:05):
Yeah, yeah, I agree with that so I think that's
pretty much it.
Speaker 1 (26:10):
Uh, episode 53 on in the grand scheme of fitness.
Uh, hope you guys enjoyed thatwell I.
You know these ones always getme pretty fired up.
This is what we do, you know,like you got this is the
conversations I have with realpeople all day long and, like
you know um, you got to findthat that angle of attack that
(26:30):
makes this real for people, yeah, I guess you get that like
crowbar edge under the lip 100.
Yeah.
So uh, we'll check you all nextweek for another episode 54
coming at you.
Uh, peace out everybody, bye.
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