The @HealthHabits Diet

Dieter Archetypes

  1. Rapid weight loss with no concern for muscle mass
  2. Just wants to get healthy
  3. Wants to gain muscle and/or get really strong without getting fat
  4. Wants to maintain / gain muscle while losing as much body-fat as possible

I can’t stand how most diet books are “one size fits all”. While a general Paleo-style diet will go a long way to improving the health of most people, it isn’t perfect. Some of us are blessed with an ability to eat whatever we want without getting fat. Mos of us aren’t. Some of us want to maximize our fitness. Some of us couldn’t care less.

  • Our starting points are different
  • Our goals are different
  • As a result, our diets should be different

In the remainder of this post, I will tell you what I do with each of the 4 “types” that I outlined above. If you fit neatly into that “type”, go right ahead and claim your Health Habits diet. If you don’t fit in very neatly, shoot me a comment or an email and together we’ll build your personal HH diet.

The “Need to Lose Weight Fast” Client

Obviously, the fastest way to lose weight is to drop your calories as hard and as fast as possible. We’re not doing that. People who diet this way always end up worse off than they started. So, don’t even go there.

Here are my rules for the “Need to Lose Weight Fast” client

1.     We start with a Paleo Basic style of diet….

Eat This

  • Foods that are as close to nature as possible. If our Paleo ancestors couldn’t make it, you can’t eat it.
  • Meat -i.e  beef, pork, chicken, fish, seafood, etc…
  • Vegetables
  • Fruit
  • Nuts & Seeds
  • Seed Oils
  • Water

Don’t Eat This

  • Grains
  • Sugar
  • Dairy
  • Legumes
  • or any other Processed crap. If it comes in a box or has multi-syllabic ingredients, it ain’t Paleo.

2.     Then we remove all the calorie dense vegetables….potatoes, carrots, parshnips, beets, corn, sweet potatoes, peas and squashes

Kind of a low-carb Paleo Diet.

3.     We also stop eating 4 hours before bedtime (nothing but calorie free beverages)

4.     And Portions are controlled

  • 1 plate-full per meal (no seconds)
  • Vegetables make up 2/3 of the plate
  • Note – We don’t count calories on any of my diets. Our goal is to feed your body foods that are high in nutrients and relatively low in calories. As your body gets more of the stuff that it needs, it will respond by reducing your appetite / hunger. Counting calories always leads to reducing calories again and again and again. it just doesn’t work long term.

Next Page : The “Want to Get Healthy” Client…


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  1. Hmm…I want to get stronger and healthier, but I also mostly want to fit into smaller clothes. So I guess I’d be in #4.

    Happy early birthday!

  2. Sir,

    Just want to get healthy, with fats.

    because i have no fats in my body.

    my workout is start regulear last 5 month.

    please give me some tips. for groth my body

  3. I’m really big into modified Paleo myself. The vast majority of my meals are created around lean meat, a good variety of vegetables, beans, and tea. My energy levels are always up and I’m never craving; it’s great!

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