The Bulletproof Diet (Eat More Food, Not More Calories) | Bonus

This week in my Instagram feed, I shared 2 critical principles that determine if your nutrition plan will actually work for fat loss and muscle building in real life, such as:

• When life is at its messiest, not just when everything is perfect
• Dealing with social events, travel, and celebrations (birthday cake!)
• Eating more but not eating more calories
• Making fat loss easier and more sustainable

Follow me on Instagram @witsandweights to read more pithy, nerdy, out-of-the-blue, but ultimately helpful (i.e., practical!) thoughts on fat loss, nutrition, training, diets, behavior, psychology, and more.

Send me a DM letting me know which principles resonate with you and how you plan to implement them!

Just go to instagram.com/witsandweights

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Episode Transcript

Speaker 0 (00:00):
Hello Wits and Weights family.
This is a quick bonus episodefor the weekend.
I recently started posting morecontent on my Instagram account
at Wits and Weights.
If you'd like to see that, giveit a follow.
I've been pretty inactive there, other than posting podcast
updates, but I'm starting topost more of those little
thoughts that I have throughoutthe week that I think are really
important and at the crux oflosing fat, building muscle,

(00:23):
building a sustainable systemfor the results that you're
looking for, and I wanted toshare a couple of those real
quick today to tie into sometext posts that I put up there.
That I think are two of themost important aspects.
If you can remember these, ifyou can think about these
principles, they're gonna go along way to deciding if what
you're doing makes sense rightnow.
The first one is if your dietworks only when your life is

(00:46):
perfect, it doesn't work, andthis is the most important of
all when it comes tosustainability, in that your
plan, your system, should bedesigned for the worst case.
You should think of all of thesurprises and roadblocks and
challenges that you know you'regoing to face.
You may not know the specifics,but you know your friend's

(01:08):
going to ask you out to eat onFriday night.
You know you're going to haveto go to that birthday party
where there's cake, right.
You know that you're going totravel and go on vacations and
business travel and there aresocial events, and the list goes
on.
And so, knowing all that, ifyou got out a piece of paper
right now and said, over thenext three months, what are the
most likely things that aregoing to happen, that mess up my

(01:28):
life a little bit and I saymess up in just the sense that
life's never perfect and thatwas the whole point of this post
and I hear sometimes from atleast newer clients like oh, all
this stuff happened this week,but I'm going to be back in my
routine next week.
Things are going to settle downI week, but I'm going to be
back in my routine next week.

(01:49):
Things are going to settle down, I will get back on track.
Well, that's kind of theopposite approach that we want.
We want to be able to be quoteunquote, on track when life is
at its messiest, so that whenit's actually routine, it's it,
consistency is automatic, right.
So that was one of the posts.
The other posts is you might,you might, need to eat more food
, not necessarily more calories,and this kind of hits on that
whole phrase that people misuse,where they say you can eat more

(02:10):
to lose weight or some peopleare under eating and need to eat
more and increase theirmetabolism.
And I think some people takethat to heart in the wrong way,
where they just think, okay, I'mjust gonna eat more and that's
gonna somehow speed everythingup and I'm gonna lose weight.
It doesn't work that way.
What calorie?
You know?
Energy balance and calories incalories out still matter, but

(02:30):
what most people aren't doing isthey're not eating enough food
volume, enough food to fill uptheir stomach, but keep the
calories the same.
And this is nutrient density.
This is calorie dense foodsversus nutrient dense foods
we're talking about, you know,high fiber foods, fruits and
vegetables, whole grains, thingsthat satisfy you, potatoes, you
know, lean meats basicallymostly whole foods are going to

(02:53):
do it.
Now there are some whole foodsthat are calorie dense, like
nuts, right.
So there are some differences.
But take, take, for example,400 calories of fries how
quickly you can scarf that downand it's not super satisfying
versus 400 calories of, let'ssay, you know, fish, vegetables
and potatoes on a plate.
I mean my wife.
My wife's a great cook and sheshe cooks pretty lean, not you

(03:16):
know, kind of just by accident,and she'll serve me a dinner for
the family and I'll.
It'll be this delicious fullplate of vegetables and
mahi-mahi and potatoes, and I goahead and log it and it's like
390 calories.
I'm like, are you kidding me?
Like this huge plate of food.
And it just reminds me everytime I see that, how you can

(03:37):
easily nudge your diet in thedirection of volume and eating
more in your and putting it inyour stomach, but without the
calories.
So I think those are twoimportant concepts, the first
being your plan should besustainable enough to work even
when life is at its messiest,and the second being, if you can
increase the volume of food inyour diet, it's gonna make it a
lot easier to lose fat, tomanage your calories and to feel

(03:59):
satisfied.
So those are just the first twoof many to come.
I actually have a whole bunchof really pithy but very
important principles queued upfor my Instagram.
Go give me a follow there soyou can see those.
It's at wits and weights andthat's it for the weekend.
Take those to heart, reach out,send me a DM and let me know
which of these resonate and whatyou're going to do about it.
How are you going to implementthe information?

(04:20):
And I will see you tomorrow forour next full episode.