Why "Eating Clean" Isn't Working
“I’m eating clean, but I’m not losing any fat.”
This is one of the most common complaints I get from new fitness clients, and the reason is always the same: you’re eating too many calories.
“But Nick, how can that be? How can I eat too many calories of chicken, rice, and broccoli?”
Well first, you’re not ONLY eating chicken, rice, and broccoli (that’d be psychotic ;)).
Second, I’d like you to ask yourself a few basic questions:
1. Am I “eating clean” everyday, or only on weekdays?
If you’re restricting yourself Monday through Friday, but then eating whatever you want on the weekend (MASSIVE CHEAT MEAL!), you could easily be wiping out your weekly deficit in two days.
I’ve done it MANY times.
Let me give you an example…
• Imagine you weigh 170 pounds, with a maintenance food intake of 2500 calories.
• In order to lose one pound of fat, you’d need to burn 3500 calories. You can do this by maintaining a 500 calorie deficit 7 days per week (7 x 500 = 3500).
• So now your food intake is set at 2000 calories per day, and you nail that Monday-Friday. By the weekend, you’re in a 2500 calorie deficit (5 x 500 = 2500).
• On Saturday, you eat your normal breakfast and lunch - let’s say that adds up to 1000 calories - and then crush a 3500 calorie cheat meal. That puts you at 4500 calories for the day, and 2000 calories ABOVE your maintenance caloric intake (4500 - 2500 = 2000).
• Subtract that from your deficit Monday-Friday (2500 that you burned - 2000 that you just went over), and you’re now in a 500 calorie deficit for the entire week. Nowhere close to the 3500 you were aiming for, or the pound that you were trying to lose.
And that assumes the cheat meal was:
• Only 3500 calories
• Only for one meal
• Only for one day
You see how slippery of a slope this is?
I know it sucks, but the margin for error when dieting is slim.
You can’t expect A+ results with C- consistency (only being on track 5 out of 7 days).
Saturday and Sunday matter just as much as the rest of the week.
2. Are you only paying attention to solid food (not liquids)?
That soda, smoothie, or glass of orange juice?
Calories.
That latte with whole milk?
A LOT of calories.
The danger here is liquid calories don’t take up much space in your stomach, meaning you can easily consume them without getting more full.
And you’re consuming that on top of all of your regular food.
This can quickly erase your deficit.
3. Are you taking sauces and condiments into account?
Same concept as above.
Two tablespoons of olive oil? 240 calories.
A handful of almonds? 200+ calories.
A half cup of granola? 200-300 calories.
And that “drizzle” of salad dressing could be easily be 200-300 calories (or more), depending on how heavy handed you are (most people use half a bottle).
Are these foods “bad?”
No.
Are they something you should totally avoid?
Not necessarily.
I’m just showing you that they’re SUPER calorie dense, meaning you have to pay attention if you’d like you to consume them without sending your calories through the roof.
Personally, I think there’s better uses for those calories (like eating more food).
Got it. Any Other Tips?
Yeah.
I’d highly recommend you track your food intake.
Even just for a week.
This isn’t something you need to do forever.
Just long enough to:
1.) Make you more mindful of what you’re eating, which will tighten up your diet without you really trying (a lot of the extra calories we consume comes from mindless eating when we’re tired, stressed or bored).
2.) Show you if you’re falling in to one of the traps above, and give you the power to change it (tough to hit the mark if you don’t know your target).
3.) Illuminate patterns of overeating - a little bit every day? Big spikes on the weekend? - which will then allow you to choose a WEEKLY eating structure that aligns with your schedule and preferences (so you can enjoy yourself while still making progress toward your goals).
From there, you don’t have to track unless you make massive changes.
P.S. Whenever you’re ready…here are 3 ways I can help you transform:
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