How To Reset Your Diet For MORE Fat Loss

Summary

In this video, Dr. Mike outlines a 'diet reset' strategy to combat chronic diet fatigue from repeated fat loss diets. He discusses symptoms of diet fatigue and introduces a four-phase process to heal the relationship with food. This involves unattached eating, nutritious choices, rough macros, and counting and measuring, aiming to restore a healthy and sustainable diet psychology without the psychological burden of traditional dieting.

Takeaways

• 🍽️ The 'Diet Reset' is a method to combat chronic diet fatigue, a state of constant unhappiness and misery from repeated dieting without proper maintenance phases.
• 🔄 Diet fatigue can lead to disordered eating behaviors, characterized by constant cravings, guilt associated with eating, and the temptation to binge.
• 🚫 Symptoms of chronic over-dieting include a negative body image, low energy, cognitive dysfunction, and strength loss.
• 🛑 A maintenance phase post-diet can help alleviate diet fatigue for some, but not all, especially if the act of tracking food intake is a psychological burden.
• 🆕 The 'Diet Reset' involves a four-phase process designed to heal diet fatigue by re-establishing a healthy relationship with food.
• 🕵️‍♂️ Phase one, 'Unattached Eating', encourages eating freely without any concern for food choices to reduce the psychological burden of dieting.
• 🥗 Phase two, 'Nutritious Choices', involves making healthier food choices without calorie or nutrient restrictions, focusing on minimally processed foods.
• 📏 Phase three, 'Rough Macros', introduces the concept of roughly estimating macronutrient intake to get used to the idea of portion control without strict dieting.
• 📊 Phase four, 'Counting and Measuring', is about getting comfortable with tracking macronutrients as a habit without the pressure of adhering to a restrictive diet.
• 🏋️‍♀️ It's recommended to maintain physical training throughout the 'Diet Reset' process to stay in shape and avoid burnout from exercise.
• 🤔 The 'Diet Reset' is not for everyone and should only be attempted in dire situations of diet fatigue; it's more of a psychological intervention than a quick fix for weight loss.
• 👥 If the 'Diet Reset' does not work, it may indicate a need for professional psychological help, especially if there are signs of a formal eating disorder.

Q & A

What is the main topic of Dr. Mike's discussion in the script?

The main topic is the concept of a 'diet reset' as a method to combat chronic diet fatigue and improve one's relationship with food.

What can lead to diet fatigue according to the script?

Diet fatigue can be caused by chronic attempts at fat loss dieting with too short or no maintenance phases, constant cravings, guilt associated with eating, and a poor diet psychology.

What are some symptoms of chronic over-dieted individuals as mentioned in the script?

Symptoms include constant cravings, feelings of guilt about eating, temptation to binge, a growing desire to give up on diet control, and a negative body image.

Why might a maintenance phase not be effective for some individuals experiencing diet fatigue?

A maintenance phase might not work if the individual finds the act of tracking and counting to be a psychological burden, or if the idea of the maintenance phase ending and returning to dieting is psychologically taxing.

What is the first phase of the diet reset process called, and what is its purpose?

The first phase is called 'unattached eating', and its purpose is to allow individuals to eat freely without any concern for food choices to ease the psychological burden of dieting and restrictions.

What is the typical duration of the 'unattached eating' phase?

The typical duration of the 'unattached eating' phase is two to four months, but it can vary depending on the individual.

What is the goal of the second phase of the diet reset, titled 'nutritious choices'?

The goal of the 'nutritious choices' phase is to re-establish healthy eating habits without the pressures of counting and tracking, by building meals around a basis of healthy foods.

What is the purpose of the 'rough macros' phase in the diet reset process?

The purpose of the 'rough macros' phase is to get individuals used to the habit of eating well-rounded meals with some semblance of structure, by roughly estimating intakes of protein, veggies, and healthy carbs.

What is the final phase of the diet reset process, and what is its main objective?

The final phase is 'counting and measuring', where the main objective is to get used to counting macronutrients without a restrictive diet goal, making it a habit that can be easily resumed if a formal diet is desired later.

What advice does Dr. Mike give regarding the transition between phases in the diet reset process?

Dr. Mike advises not to rush the phases and to transition only when the individual meets the criteria for the next phase, such as genuinely wanting to eat healthy food or feeling comfortable with counting macros without stress.

What is Dr. Mike's suggestion for those who might be genetically predisposed to weight gain and struggle with the diet reset process?

For those who might be genetically predisposed to weight gain, Dr. Mike suggests speaking to a medical professional or psychologist and considering advanced obesity drugs, as they may need more help than the diet reset process can provide.

Outlines

00:00

🍽️ Diet Reset Introduction

Dr. Mike introduces the concept of a 'diet reset,' a method to combat chronic diet fatigue resulting from repeated and unsustainable fat loss diets. He explains that this fatigue can lead to negative psychological effects, such as constant cravings, guilt associated with eating, and the temptation to binge. Symptoms of chronic over-dieting are outlined, including a negative body image and a diminished cognitive function due to the restrictive diet. The importance of addressing these issues is emphasized to prevent disordered eating behaviors.

05:01

🛑 Addressing Chronic Diet Fatigue

The paragraph discusses the limitations of traditional maintenance phases in addressing severe diet fatigue, suggesting that for some individuals, the act of tracking food intake can be as burdensome as the diet itself. It introduces the idea of a diet reset as a more effective alternative, especially for those who experience psychological distress from the maintenance phase. The paragraph also uses an analogy comparing diet fatigue to school burnout to illustrate the need for a true break from restrictive eating behaviors.

10:02

🍴 The Unattached Eating Phase

This section delves into the first phase of the diet reset, known as 'unattached eating.' The goal is to eliminate dietary restrictions and allow for free eating without concerns about food choices. The purpose is to alleviate the psychological strain of dieting and to reset the relationship with food. It is emphasized that this phase is critical and should not be skipped, as it sets the foundation for the subsequent phases of the diet reset process.

15:02

🥗 Transitioning to Nutritious Choices

The fourth paragraph outlines the transition from unattached eating to making 'nutritious choices.' In this phase, individuals begin to build meals around healthy foods without worrying about specific calorie or nutrient targets. The focus is on reintroducing healthy eating habits in a pressure-free manner. The paragraph explains that this gradual shift helps to reduce body fat naturally and sets the stage for more structured dietary practices in later phases.

20:03

🔍 Implementing Rough Macros

The paragraph introduces 'rough macros,' the third phase of the diet reset. Here, the individual starts to estimate their macronutrient intake in a non-restrictive manner, focusing on balanced meals with an emphasis on protein, vegetables, and healthy carbs. The aim is to reacquaint oneself with the structure of meal planning without the stress of strict dieting, moving closer to a formal diet without the associated fatigue.

25:05

📊 Counting and Measuring Macronutrients

The final paragraph discusses the last phase of the diet reset, which involves counting and measuring macronutrients with the goal of maintaining a healthy diet rather than actively losing weight. The emphasis is on becoming comfortable with tracking food intake as a habit rather than a restrictive measure. The paragraph concludes by highlighting the importance of self-care and listening to one's body, suggesting that the diet reset process can lead to a healthier relationship with food and potentially eliminate the need for future diets.

🛑 Diet Reset Conclusion and Advice

In the concluding paragraph, Dr. Mike offers two key pieces of advice for those considering a diet reset. First, if one suspects the need for a diet reset, it is likely necessary. Second, it is crucial not to rush through the phases of the reset process. The paragraph reinforces the importance of allowing each phase to naturally progress based on individual readiness and psychological comfort with food, rather than adhering to a strict timeline.

Keywords

💡Diet Reset

Diet Reset refers to a methodical approach to alleviate diet fatigue. It is a structured process designed to help individuals break free from the psychological burden of chronic dieting. In the video, Dr. Mike explains that a Diet Reset involves transitioning through various phases to heal one's relationship with food and restore a healthy, balanced diet without the stress of strict dieting protocols.

💡Diet Fatigue

Diet Fatigue is a state of exhaustion or burnout from repeated or prolonged dieting efforts. It often leads to negative feelings and behaviors around food. The video discusses symptoms of diet fatigue, such as constant cravings, guilt associated with eating, and the desire to binge, which can severely impact one's diet psychology and overall well-being.

💡Chronic Dieting

Chronic Dieting is the continuous and often unsuccessful attempt to lose weight through repeated diets without adequate maintenance phases. It is highlighted in the script as a common cause of diet fatigue, where individuals are always chasing the scale and trying to get leaner, which can lead to an unhealthy relationship with food and a poor body image.

💡Maintenance Phase

A Maintenance Phase is a period after a weight loss diet where individuals stabilize their weight with a more balanced approach to eating. In the context of the video, Dr. Mike mentions that while a maintenance phase can help with some diet fatigue, it may not be sufficient for those with extreme cases, necessitating a more radical approach like a Diet Reset.

💡Unattached Eating

Unattached Eating is the first phase of the Diet Reset process where individuals eat freely without any concern for food choices or restrictions. The goal is to eliminate the psychological burden of dieting and to enjoy food without guilt or fear. This phase is critical in the reset process as it allows for a complete break from dieting rules.

💡Nutritious Choices

Nutritious Choices is the second phase of the Diet Reset, where individuals begin to make healthier food choices without the pressure of counting calories or macronutrients. The emphasis is on building meals around healthy foods like fruits, vegetables, and proteins, which helps in establishing new eating habits that are sustainable and enjoyable.

💡Rough Macros

Rough Macros is the third phase of the Diet Reset, where individuals start to pay attention to the general amounts of protein, vegetables, and healthy carbs in their meals without strict measurements. This phase reintroduces the concept of meal planning and portion control in a relaxed manner, preparing the individual for a more structured diet in the future.

💡Counting and Measuring

Counting and Measuring is the final phase of the Diet Reset process. Here, individuals begin to track their macronutrients either daily or per meal, without the immediate goal of fat loss. The purpose is to normalize the act of tracking food intake and to make it a painless habit, which can later be used for a structured diet without the previous associated stress.

💡Disordered Eating

Disordered Eating refers to a range of abnormal eating behaviors that do not necessarily fit the criteria for a formal eating disorder but can still be harmful. The video script mentions that if the Diet Reset does not alleviate the individual's issues with food, they may be on the spectrum of disordered eating and should seek professional help.

💡Self-Care

Self-Care is the overarching theme of the video, emphasizing the importance of taking care of one's physical and mental health. The Diet Reset is presented as a form of self-care, allowing individuals to break free from the negative cycle of chronic dieting and to develop a healthier relationship with food and their bodies.

Highlights

The concept of a 'diet reset' is introduced as an emergency action to combat high diet fatigue.

Chronic dieting without maintenance phases can lead to diet fatigue and poor diet psychology.

Symptoms of chronic over-dieted state include constant cravings and guilt associated with eating.

Binge eating and emotional distress are indicators of severe diet fatigue.

A growing desire to give up on diet control can be a sign of extreme diet fatigue.

Negative body image is often linked with a high negative diet psychology.

The importance of a massing phase in healing diet fatigue after a fat loss diet is discussed.

Maintenance phases may not always resolve diet fatigue, especially in extreme cases.

The 'unattached eating' phase of the diet reset encourages eating freely without restrictions.

The diet reset process is a four-step method designed to heal diet fatigue.

The transition to healthier eating is gradual and should not be rushed in the diet reset process.

The 'nutritious choices' phase focuses on building meals around healthy foods without strict calorie counting.

The 'rough macros' phase reintroduces the concept of balanced meal planning without strict dieting.

The final phase of the diet reset involves counting macros to normalize the tracking process.

The diet reset is not for everyone and should be used in dire situations when the desire to diet is extremely low.

The importance of not rushing through the diet reset phases and only transitioning when criteria are met is emphasized.

The potential for negative diet fatigue, where one looks forward to dieting, is discussed as a possible outcome of the reset process.

The speaker shares personal anecdotes to illustrate the psychological impacts of dieting and the benefits of the diet reset.

Transcripts

hey folks dr mike here for renaissance

periodization today's topic is a very

interesting one

it is the diet reset which is an

emergency action to try to eliminate

high diet fatigue let's get into it if

you were doing chronic attempts at fat

loss dieting which a lot of us have been

down that road that means repeated fat

loss diets too short or no maintenance

phases whatsoever always chasing the

scale always trying to get leaner and

smaller that can lead to some really

really bad stuff it can lead to a crazy

high amount of diet fatigue you're

miserable all the time we'll actually

get into what specific symptoms we're

looking for

it can leave you with a very very poor

diet psychology where you do not relate

to your diet in a way that is either two

things enjoyable to yourself or remotely

even tolerable nor is it productive

because if something is not enjoyable or

tolerable like contest prep for getting

lean at the very least it's productive

you actually get shredded

hopefully your contest prep is less than

intolerable or borderline tolerable but

ideally you get one for the other right

so

if both of those things are true you're

in a really really bad way

and some of these symptoms can sort of

border on disordered eating what are the

symptoms if you are chronically over

dieted how do you know well first

you have constant cravings if you're

honest with yourself all the time you

see cookies on a commercial and just

like oh my god i could eat an infinite

number of those

if pretty much all tasty foods you

theoretically look at them on

commercials and stuff or other people

eating them and you think to yourself i

don't have a fill point on that food

that can be okay at the end of a diet

but if it's something that's with you

for months and months and months bad

deal

next you get really guilty feelings

about eating any foods

or foods that are off plan especially

foods that are tasty or cheap foods and

generally just any time you eat foods

you're like man if i could just not eat

this i would get skinnier and so you

feel guilty about eating food that deal

you are really tempted to binge

relatively often you go into your fridge

and you take out your clean meals that

you have and you know maybe like your

girlfriend's jar of peanut butter is

there because she's not dieting and you

look at it and you're like

i could just fucking eat this whole

thing right now and no one would have to

know i would just replace it

and that would be it right

and

some

of these are just temptations sometimes

they turn into behaviors so if you're

binging

bad deal if you do eat the peanut butter

bad deal not because you're oh no you're

off your diet shit happens you know we

live live a long time dieting is only

for a short term no big deal you don't

have to be perfect but if you're binging

and it's causing you a ton of emotional

distress that's really the problem

there

with these things over time can be a

growing desire to just give it all up

you've had so much control over your

diet and so much hardship from trying to

get skinnier and skinnier

that you are just sort of

on any bad time of the day if i catch

you at your worst

you're ready to just say fuck it like

it's like 3 p.m and you have to eat your

clean meal and you're starving and you

look and there's some food that you

really want to eat or someone's eating

french fries in front of you and you're

like this close just being like i don't

care i don't care anymore i just want to

eat and relax i'm tired of controlling

my food behaviors

a lot of this comes with a high negative

body image as a matter of fact if you

don't have a negative image of yourself

as far as what your body looks like at

least to you

would be really curious that you would

do any of this at all you know if

someone's like hey dr mike are you

studying computer programming i'm like

no

like well aren't you don't you feel bad

about how little computer programming

you know i'd be like

no

aren't you upset that you're such a bad

computer programmer

no i don't give a fuck like that's not

my job i don't care doesn't it doesn't

bother me at all i'm really bad at

astrology i don't know anything about

that either

but if someone says hey like you're

dieting all the time to try to lose fat

and get skinny right

someone's like yes

do you like your body

sometimes people say yes and then they

don't qualify for chronic fat loss

dieting problem because they're actually

in a really good space a lot of the

times they're really trying to change

something that means they don't like the

way it is and they might say oh i like

my body plenty fine but inside their

heart of hearts they don't feel like

that and if you don't feel like that if

you have a really high negative body

image along with a few of these other

things

you could just be really not having a

good time and the answer to that

reversing that good time is not

continuing to try to lose body fat

in addition of course you get the

classic symptoms of our dieting which is

super low energy super low cognitive

function

strength loss

right now i'm recording this

one day out of my carb up for my

bodybuilding show masters usas

and uh as you can tell i'm

pretty fluid

right i'm tired

i'm cravy i'm fatigued my brain doesn't

work as great uh as it usually does when

i'm properly fed but like uh you know

nothing to write home about

this chronic fat loss dieting is like

people can tell you can tell you're

really really off your game

and if that's the case it's a bad deal

now here's the thing

we have a really solid weapon against

chronic diet fatigue

at the end of a fat loss diet unless you

do a massing phase which really heals

almost all that fatigue you may plan to

lose more weight later and so you would

do a fat loss diet get really fatigued

at this tail end and you do a

maintenance phase to erase the fatigue

and it can usually solve most diet

fatigue problems but not all

for some extreme cases of diet fatigue

the very simple act of counting and

tracking on a maintenance phase because

a maintenance phase means you get more

food sometimes a lot more food and over

time weeks and weeks your diet fatigue

really really reduces you just don't go

off the rails and not going off the

rails means you still have to count you

still have to track

if that tracking accounting is such a

psychological burden to you it's almost

like ptsd

it stands for and literally is

restriction and if you just can't stand

that boot on your face anymore

then the maintenance phase is unlikely

to solve that so if you go through

multiple weeks of maintenance you feel a

little bit better but the very act of

logging and tracking you just want to be

like i just want to eat what the fuck i

want i can't do this anymore

you may be a candidate for something

like a diet reset which is one step

above in seriousness and an effect from

a maintenance phase

another thing as to why the maintenance

phase might not work if you're really in

a bad way like this psychologically the

very idea that the maintenance phase is

going to end and it's just prep for your

next diet can be really really

psychologically taxing here's an analogy

if you're unreal burnt out from school

like burnt out burnt down

how much does summer vacation help in

alleviating that well it can help some

but

the very time limited nature of it may

not fundamentally at the core eliminate

all of the burnout from school because

it's june and then it's july and then

it's august and you're at the what do

regular people do in summer breaks from

school let's see i just spent them

studying mostly uh you know you go to

like the gorge or whatever where the

fuck in people are in bikinis and they

dive into the fucking deep blue water

and they have their flirtation blah blah

blah you know 80s movies type shit and

you're there and it's august 5th and

you're having a great time and then

someone like mentions school like oh

yeah i won't go back to school and

you're like fuck that's right there's

only 20 days till school starts god damn

it and then tomorrow it's 19 then 18 and

17. it's like a countdown

the fact that there is this

hard deadline as to when the fun stops

may itself be poisoning your ability to

heal and really like school again in

just the same way

if the maintenance phase is three months

long

month one you may be doing okay but

there's a shitload of fatigue to bring

down so your diet fatigue is doing this

and then month two your diet fatigue

really gets at it month three your diet

fatigue might start to rise a little bit

psychologically because you know it's

just x number of days x number of cheat

meals x number of minutes and seconds

until you have to be back into the suck

because you know you're going back into

the suck so true healing may not be

possible if you're in that bad of a

state

at this point

it is my recommendation and all of us at

rp that write the books

that you try a theme diet reset or a

diet research rp style which we'll

describe to you what it is if you want

more information on this we have uh

descriptions in the renaissance diet 2.0

and the book renaissance woman that we

wrote some time back still super super

pert

the diet reset is a four step

fundamentally you can count four or five

steps depending how you count it four

step process and it is designed to heal

pretty much all diet fatigue it doesn't

always work but it works way better than

a maintenance phase and it works way

better than continuing to try to do fat

loss diets when you're so much

psychological pain it is not for

everyone not everyone will be able to

pull it off not everybody needs it

and it should really only be used in the

most dire situations

because if you're interested in

short-term results it won't get you them

it actually reverses some of your

progress some definitely not all

but if you're in such a bad way that you

can't even stand the idea of dieting

anymore but you theoretically know that

eventually you want to care about how

your body looks the diet reset may be

the thing that really saves you now if

it doesn't work

it is very likely that you're on that

disordered eating spectrum really close

to being diagnosed with a formal eating

disorder

or past that threshold and then our

recommendation is you speak with a

psychological professional

as soon as possible as soon as you find

out that this is the case and that's

totally okay we all need a bit of help

sometimes some of us more than others

i've certainly been to the psychologist

not for diet stuff but for other stuff i

had attention death disorder as a kid i

had to go to a child psychologist blah

blah it's no big deal it's 20 21 or

whatever 2022

we need help we get it right but

if you're not quite sure if it's that

serious yet but you're really really

over the dining process let's chat about

what the diet reset looks like give you

some tips see if maybe you can try it

maybe help yourself out

all right

so four phases

first phase

is what we call and you can turn this

anything you want we call it unattached

eating this is a trippy phase this is

the phase of the diet reset that when

you tell someone about it brings the

most

psychological discordance in them

they're like wait what you want me to do

what the other phases make a bit more

sense to someone who's dieted for a long

time

but this face is also the most necessary

it is the most critical you cannot skip

this phase

because it does much of the resetting

and the rest of the phases just onboard

you back into normal diet relationship

so it's a big reset and then back to

normal

so unattached eating the goal here in

this phase is to eat freely with zero

concern over food choices whatsoever

you heard me correctly

the purpose of this phase which you

could begin tomorrow if you so choose

and rationally decide is you literally

just eat whatever the fuck you want

whenever you want how much ever of it

you want

it sounds crazy and it sounds like a

recipe for hyper obesity but the

interesting here

interesting thing here is this most

people that become obese they don't

actually have disordered eating they

just fucking like eating food and they

don't give a fuck which is totally cool

no value judge

people that are struggling with diet a

lot of times what they're struggling

with isn't the technical hardship of the

diet it's not the low calories that

they're struggling with

it's the psychological burden of

restriction for a lot of these people as

soon as the restriction is lifted they

go ham and for days and maybe even weeks

they eat a ton

but after a while

the fact that there's no restriction and

there's no restriction coming there's

nothing on the horizon saying well

you're gonna have to stop this sooner or

later

a lot of people that are really burdened

by dieting

they kind of not really interested in

eating as much as possible anymore that

hunger is normal and they're like i

don't know

someone's like hey do you want taco bell

again for the fifth time today and

they're like not really they're like oh

you're just saying that because you

don't want to put on weight like no i

actually don't fucking want it believe

it or not not wanting taco bell it's

this crazy thing i can't relate to

because i'm one day away from my car but

for the show i'm starving but it's a

thing like once you get your fill you

just me you just don't kind of want it

anymore if you've ever been on a

hardcore diet or really been diet

fatigued

you watch like movies and like the

actors are eating food and they're like

chew like one bite of a slice of pizza

and then they'll talk to someone for 15

minutes and they'll eat another bite

you're like what the fuck is wrong with

you there's 10 piece of pizza on the

table eat the fucking shit as fast as

you can

and it's hard to relate but in reality

when you're not psychologically really

fucked up from dieting like pizza's cool

and all but like it's fucking pizza and

sometimes when you're not hungry you

have a piece and you're like i don't

know i really want any pizza right

people people deny pizza for all sorts

of reasons mostly because they don't

want it not just oh i shouldn't be

having this amount of diet and if you

can't relate to that

you may be a candidate for having a lot

of diet fatigue

so the purpose of this phase so the

thing we're doing is just saying no more

rules just fucking go

the purpose is to ease the psychological

burden of dieting and restriction

and greatly reduce the negative

relationships and habits that you

associate with food

the typical duration of this phase as we

have seen in folks we've worked with is

like two to four months but here's the

thing

the phase is complete when you not

theoretical you you actually who's

trying this

can honestly look forward to cleaning up

your diet again you guys have been there

before i know you have where like you

know you finish your diet

and you go or even you we're not gonna

die and you go with friends like you

hang out over the course of like

christmas or new year's you hang out

with friends you party it's just junk

food the entire time and like january

2nd you guys are sitting there and

there's like cheetos everywhere and

you're like you guys want to go get a

fucking salad and everyone's like yes

fuck yes vegetables please

like at some point your body doesn't

feel like eating shit anymore you

actually really don't feel like it not

like oh well i should i should eat a

salad it's not it's not a notion like

should doesn't come from the you know

the executive part of your brain it

comes from deep down within of

instinctual like you just don't you just

don't want to eat a bunch of shit

anymore

and you can honestly look forward to

cleaning up your diet again because

clean eating not from the perspective

this is what you should be doing this is

going to get you in shape but from

perspective of like when i eat a meal of

like salmon and brown rice and veggies

and a few fruit i feel fucking good like

actually feel not morally feel

physiologically feel it fucking feels

good to eat clean and healthy like you

guys ever seen people like hang out with

people like you maybe not in a diet

fatigue state you're eating healthy all

the time and you love it you ever see

people who just eat like random shit all

the time you hang out with them for a

few days and you're like how the fuck

does your body work like i would just

like you guys ever like eat one too many

cheat meals and like you feel the oil

coming out of like fucking sweating out

of your armpits you're like

here's a great way to do this go

re-watch old sopranos episodes and

figure out like just just track what

tony's eating

at some point after episode number five

if you're like on a mass phase or

something he's like oh gobble ghoul and

he eats like another like thing of ice

cream and you're like fuck tony

how can you feel good about this if you

actually start feeling like that then

you're ready for the next phase until

and unless your don't feel like that eat

whatever you want

the downside you're probably going to

gain some weight and some fat the upside

is for most people eventually this will

set you on a plan to heal your diet

fatigue within a few months of dieting

you lose all that fat and extra weight i

mean how much weight can you really gain

the answer is for most people not nearly

as much as they think we all think at

the end of a diet like bro i'm gonna put

on 50 fucking pounds i'm gonna eat

everything two weeks later you're like i

don't know man

i don't really feel like eating shit

anymore maybe a little bit of shit but i

just want to clean it up two to four

months later most people they're

interested in starting to eat healthy

again because that's where you came from

originally right so maybe you'll come

back so when you can honestly look

forward to cleaning up your diet again

phase two can begin can begin if it's up

to you

phase two we titled it nutritious

choices

here

you begin to eat with no calorie or

nutrient requirements you don't give a

fuck about protein portion sizes meals

nothing

but you generally build most of your

meals around a basis of healthy food

like this is this thing where like

you're not on a diet plan and you walk

into a gas station because you're on a

road trip let's say

when you're in this phase you would be

like all right let's see if they have

any like fruits and some protein bars

and some beef jerky and some diet coke

like shit that gets in my body and

fucking makes me feel good maybe a

handful of nuts or something like that

versus you get into a fucking

you know some

just raggedy gas station somewhere and

you see like the mystery meat turning on

the fucking

lamp heater thing and you're like that i

want that like if you really want that

hey go for it right but at some point

you don't really want that shit most of

the time not all the time most of the

time so you eat minimally processed

foods that are high in protein and fiber

and vitamins and minerals

the purpose of this phase is now that

you really have all that bullshit junk

eating out of your system like the thing

you wanted you got and you got full

you're done with super stuffing yourself

and now you just want to re-establish

healthy habits without the pressures of

counting and tracking because it can be

a lot to do that diet reset phase one of

just like eating whatever and then go

right back into a hardcore diet do not

do that

ease in and the easing in is you still

don't care how much food you eat you're

just making like healthy choices and not

all of them like most of the choices are

healthy

and that is going to actually drop a

whole bunch of body fat for you right

away because as you guys know when you

start eating healthier you cannot

maintain an unreal number of calories on

healthy food it's just not possible

and this phase typically lasts for two

or three months and it is only over and

you only move on to the next phase

when you no longer have any fears or

doubts about gently controlling your

food intake right because you kind of

missed the times when you used to have

like meals and knew how much food you

were gonna have and you have some goals

and if someone's like hey what do you

think about like like having like four

to six meals structured per day and

you're like please fucking please i need

structure i'm tired of just eating like

a fucking goat like eat whatever the

fuck at all times right so when you

really feel like hey no fears or doubts

you can get into phase number three

which we call rough macros

in this phase you're still eating

nutritious foods you're still having a

little bullshit when you want it no big

deal

and you add in the goal of getting very

rough via like eyeballing or fistfuls or

handfuls or finger portions

you just eyeball intakes of protein

veggies and healthy carbs with each meal

you have like a certain number of meals

three to five meals per day can be

flexible and look out every time i eat

i'm going to have some

fistful of protein and some veggies and

some either fruits or grains and a bit

of healthy fats and like if i don't meet

that exactly no big deal but like i'm

kind of trying a little bit

what that does

is it gets you back into the habit of

eating well-rounded meals in some

semblance of structure notice where this

is trending to

right it's trending to a point where

it's starting to look

less and less different from the formal

dieting that you were so running away

from before and with good reason right

so now not only have we gotten our fill

of bullshit and we still eat some

bullshit every now and again not only or

did we switch to mostly healthy foods

but now our healthy foods are kind of a

little bit more not regimented but like

pre-planned and programmed and we're

saying okay we're trying to make a plate

every time we eat trying to make a plate

that looks reasonable that looks like

something you would eat on a controlled

diet

typically last one to three months and

if it's more no big deal and if it's

less don't lie to yourself

it should actually be less you should

really feel like this before you

transition feel like what

the phase is complete and you can go on

to the last phase phase four

when you're making sure

to get the roughly amount of correct

protein veggies and healthy carbs in

each meal with no stress out of your

habit like if you show up to chipotle

and you go okay i want boom boom this

this that and someone's like what about

like queso and double guac and dip the

fucking burrito and oil twice and refry

it just ask him to do a custom for you

you're like oh that didn't occur to me

they're like wait

so you're doing this just because you're

doing it you're like yeah this is how i

eat right

a lot of times like if bodybuilders

especially and folks that are in control

their fitness when they go out to eat

they'll just order like healthy shit

just kind of by default perfect example

chipotle wasn't a great example because

you only order so much subway okay if

you go to subway and get like the

fucking new

fucking meatball sub with a bunch of

black and shit poured on it and it looks

like a pizza but it's really a sub

you can get that and it's totally cool

if you do but if in this phase you walk

in and you're like yeah double turkey a

bunch of veggies some of the cheese and

a little bit of ranch dressing and i'm

good

and someone next to you standing there

they don't know you and they see maybe

you're like jacked or whatever and

they're like man like you're a pretty

strict diet like if i were you i'd get

this other thing and you're like oh huh

yeah it just didn't even occur to me you

know like how many people go to subway

and like the first notion is to get

cookies like i don't know subways are

fine but like if your first idea is like

yeah i just want like my food and

someone's like well that's pretty clean

you're like they think it's clean it's

just like what i do and they're like

well you seem to have you asked for a

double turkey so you're interested in

protein you're like yeah it's just habit

to me

and if you think about it like oh i have

to order this i'd love a cookie but i

shouldn't have one you're not ready

you're not ready for the next phase keep

doing this one

or go back a phase that's totally fine

too

but if you're legit 100 like man this is

just what i want hey then you're almost

there and what is almost there mean well

the last phase is counting and measuring

okay and the goal here is to begin

counting macronutrients

either daily or in each meal

and

that's when you start counting so you're

like okay i'm going to subway and i've

got my nutrient tracker out of rp diet

app and i type it in and boom there it

goes right

the purpose of this phase

is a really really big deal

notice this phase is not an intentional

fat loss phase it's maintenance

it's just counting it's not even like

you're not even trying to maintain

you're not even looking at the scale yet

you're just counting macros of the

healthy meals you're already eating of

the mostly healthier mostly healthy

foods you already learned to eat in

phase two

and

after you got over all your bullshit i

want to eat pizza every meal of the day

in phase one

so the purpose of this phase is to get

used to the idea of processing

or sorry used to the idea of and process

of counting your intake without yet

having a goal number to hit it's a very

different thing to count macros and like

literally not give a shit what they come

out to versus count macros to try to

align it into a restrictive diet and

burn yourself the fuck out

typically one to three months later

people are really used to this and then

to them counting macros and looking at

food again is like second nature again

and someone's like man aren't you really

burned out from dieting and you're like

i was like a year ago but honestly i

could fucking do with a diet right now

they're like oh my god dieting

restriction you're like

doesn't feel like restriction to me it

feels like i'm just a goal-oriented plan

i'm gonna do a three-month diet and it's

going to get a little tough at the end

i'll be fine i'll just go back to

maintenance and if you can honestly tell

yourself and feel like that about it hey

you're pretty fucking recovered and this

shit works in real life right again if

it doesn't work you need professional

help it doesn't work for everyone but it

works for most

when are you done with this phase

when you're in the painless habit

of counting macros and or calories

either per day or per meal with most of

your food not all being nutritious and

balanced and when counting macros is

really that easy

the next thing you can do if you want a

diet is just give yourself a macro goal

or a me per meal macro goal use the rp

diet app or something like that and then

you go and execute your first diet and

here's the thing if it works you'll be

able to do your next diet and do it

normally without crazy crazy diet

fatigue and psychosis but you may choose

not to you may be fucking training this

whole time would highly recommend you

train this entire time unless you're

burnt out of training too but very few

people get burned out of training

and

you know if you're just training all the

time and you're in great shape

you don't have to fucking die

interesting you actually never have to

diet it's always a choice

and another cool insight tidbit

especially for younger folks tuning this

channel nobody gives a flying fuck about

how you look except for you at the end

of the day people just care about

themselves so if you think oh my god

people judge me yes sure some insane

people judge you most people just don't

care so if you want to do a diet hey

great do it away and you may be very

well ready but if you don't like the

purpose of of this isn't like a launch

sequence for a rocket like a little

rocket has to go the diet has to start

after the purpose is to get rid of your

nasty relationship with food at the end

of which you can just maintain or live

in a healthy balance the rest of your

life but if you want to do a diet you

can and you'll be able to and if you

don't no big deal

for many people at the end of this

four-step process your diet fatigue will

be very low or basically zero to where

someone's like you diet fatigued you're

like what i mean you could actually have

negative diet fatigue so were you

actually in your heart of hearts fucking

pray to god the diet starts soon because

you can't stand eating fucking pizza

anymore i know it sounds crazy uh dr

james hoffman uh who we do the the

bi-weekly questions with i've seen him

do a mass phase where like i watched him

do i physically went to him went with

him i was dying at the time so i was

like oh my god it's gonna be amazing he

went to little caesars to get the five

dollar hot and ready he made it like 90

through the pizza and he just looked at

the last two slices and he's like

i can't do this like oil coming out of

his body he's negative diet fatigue like

when he started his fat loss diet for

the first eight weeks he was like this

is incredible i feel better

actually want to do this right so very

low diet fatigue as a result sometimes

negative or or uh often times zero and

especially psychologically through this

process physiologically you'll probably

be very well reset no big deal the fizz

stuff though

it's not a huge deal because a lot of

times you can just lower the calories up

the activity and it overrides the fizz

stuff the psychology is really the big

problem this is what this is designed to

address

two big tips before i let you guys go

well you can go anytime i'm used to

fucking being a professor and saying all

right get the fuck out of here sorry

first if you think if you highly suspect

you need the diet reset you probably do

give it a shot number two

do not rush the phases

everyone who charged the diet reset 90

of the people have started

they're like okay i'm gonna go off plan

but only for two weeks you are violating

the spirit and letter of the diet reset

the first phase like all the phases is

unlimited the reason i gave you those

timelines is just averages so you don't

think you're a crazy person when it

takes you four months to get through

this shit

that's the deal

so

if you want to rush the phases

you might as well not do the shit

because it's not going to work

you transition phases only when you meet

the criteria you only start eating

healthy foods when you actually feel

like eating healthy food

and if you never feel like eating

healthy foods and you just eat junk the

rest of your life at least you're not

psychologically burdened through fucking

just terror all the time and thinking

you need to be skinny or need to

restrict yourself because living in a

chronic state of guilt and fear of food

man fuck that fuck that

no way to live i'd rather eat fucking

junk food and end up my 600 pound life

and by the way unless you're genetically

unbelievably predisposed to weight gain

you're never going to gain a shitload of

weight everybody every 140 pound girl

thinks like oh my god if i just ate

whatever i wanted i'd be fucking

enormous bitch no you wouldn't you'd

weigh 155 in three months and you'd be

like i can't eat any more than i can't

have that right we all think we're gonna

be a sumo wrestler that shit takes

dedication

back in my nanny days i got up to 270

with like 30 body fat drug free super

strong lots of muscle 270 pounds tons of

fat

she was fucking miserable i mean it took

i remember eating pop-tarts on purpose

to boost my calories with like whole

milk and i was like somebody fucking

kill me

it's not fun you're not almost certainly

not going to balloon up to some crazy

amount

and and here's the thing there's a small

chance you will but if that was going to

be you you need to go speak to a medical

professional psychologist and get

advanced obesity drugs because you don't

want to go down that road anyway and if

you can't help yourself psychologically

you need more help than that

folks

take care of yourselves out there

self-care is super important whole

fucking sports whole channel is about

self-care and if you're watching this

you probably give a shit about yourself

not just take care of yourself out there

take care of yourself in here because

that's where it's really important

peace

you