In the world of health and fitness, there’s no shortage of diets and “quick fixes” floating around. Whether you’re someone who trains hard in CrossFit or just looking to feel better overall, the truth is that consistency and balanced choices make the biggest difference in the long run. I want to dive into the latest fad diets, funny ideas like the “Bear Diet” I heard about in the Army, and even talk about those trendy drugs everyone’s turning to for weight loss, like Ozempic.

Greg Glassman’s “Fitness in 100 Words” emphasizes the importance of eating for both health and performance by focusing on real, whole foods. It encourages consuming vegetables, meats, nuts, seeds, some fruit, little starch, and no sugar. The key is to keep intake at levels that support exercise but not excess body fat. Avoiding processed foods and high-glycemic carbohydrates is crucial, as these can lead to chronic health issues. Glassman’s approach is simple but powerful: eat to support your body’s needs while avoiding the excess that leads to weight gain and poor health. It’s about balance, fueling performance, and longevity.

Before we get into the specifics, let’s start with a simple but effective approach to healthy eating: The Precision Nutrition Plate Method.

The Precision Nutrition Plate Method

If you’re wondering what should actually go on your plate at each meal, Precision Nutrition’s Plate Method gives a practical, easy-to-follow system:

• Protein: Use the palm of your hand to measure your protein. For most meals, aim for 1-2 palm-sized portions of lean proteins like chicken, fish, beef, or plant-based alternatives like tofu.
• Vegetables: Take two fistfuls of non-starchy vegetables like broccoli, spinach, peppers, or carrots. Vegetables provide essential vitamins, minerals, and fiber without adding a lot of calories.
• Carbohydrates: Add one cupped hand of whole grains, fruits, or starchy vegetables like sweet potatoes or rice. These give you the fuel you need for high-intensity workouts.
• Fats: Use your thumb to gauge healthy fats like olive oil, avocado, or nuts. These fats are important for hormone regulation and brain function but are calorie-dense, so portion control is key.

This method ensures that you’re getting a balanced mix of nutrients without the need to track calories or macros obsessively.

Fad Diets: Do They Really Work?

Let’s dive back into some of the popular (and sometimes crazy) fad diets that are making headlines. As with anything, there are pros and cons, and often the results are temporary or unsustainable.

1. Keto: High-fat, low-carb diets like keto can lead to quick weight loss, but are tough to maintain long-term. For CrossFitters, low carbs can leave you feeling sluggish since carbs are a primary fuel source for high-intensity workouts.

2. Paleo: Also called the “caveman diet,” paleo focuses on eating whole foods like meat, veggies, and fruits while cutting out grains and processed foods. It’s a great way to eliminate junk, but the restriction on grains and dairy can be tough for some.

3. Intermittent Fasting: Cycling between periods of fasting and eating, IF can help some people manage calorie intake, but for others, it’s challenging to sustain. For CrossFitters, not having fuel before workouts could lead to low energy and performance issues.

4. The Bear Diet: Now, this is one I heard about up at my BLC Army School, and it’s equal parts funny and strangely practical. The idea is to “eat like a bear” by consuming whole, natural foods like fruits, fish, meats, and nuts. Bears eat to prepare for long periods without food, so the principle focuses on eating substantial, nutrient-dense meals to stay fueled. It might not be the most refined diet plan out there, but there’s truth to the idea of sticking to whole foods that provide energy and nourishment for the long haul!

5. Ozempic and Other Weight Loss Drugs: Lately, there’s been a lot of buzz about Ozempic, originally a diabetes drug, and similar medications that people are now using to lose weight. These drugs reduce appetite, making it easier to cut calories. However, while some see fast results, relying on drugs instead of focusing on long-term lifestyle changes can lead to weight regain when the medication is stopped. Plus, these drugs can come with side effects that might not be worth the short-term benefits.

Consistency is the Real Key

Here’s the truth: no matter what diet you choose, consistency is what matters most. You don’t need to hop from one fad to the next, trying to find the “perfect” diet. Instead, focus on being mindful of what you’re putting into your body. Fueling yourself with the right foods—like lean proteins, whole carbs, vegetables, and healthy fats—will support your workouts and overall health.

For CrossFitters: Protein and Water are Non-Negotiable

When you’re pushing your body to its limits, like we do in CrossFit, you need to focus on protein intake to help build and repair muscles. Make sure each meal has a palm-sized portion of protein and drink plenty of water throughout the day. Staying hydrated is crucial for performance, recovery, and overall health. Aim for at least half your body weight in ounces of water each day, and more if you’re sweating it out in the gym.

Starting Hard 75 on Monday: A Challenge of Discipline

I’ll be starting Hard 75 on Monday, and it’s a program all about discipline and mental toughness. For those unfamiliar, here’s what it involves:

1. Follow a strict diet: No cheat meals or alcohol for 75 days.
2. Two 45-minute workouts every day, one of which must be outside.
3. Drink a gallon of water daily.
4. Read 10 pages of a non-fiction/self-improvement book every day.
5. Take a progress photo every day.

There are no exceptions or “do-overs.” If you miss any of the tasks, you start back at day 1. It’s a serious test of consistency, discipline, and perseverance, and I’m ready to take it on. The first time I tried Hard 75, I stopped merely 40 days in when I caught my first case of Covid. When I tried a second time, I found I wasn’t committed to it and gave up on day 10. This third time, I am committed to completing it! 

Final Thoughts

At the end of the day, what really matters is being mindful of your choices and staying consistent with a healthy routine. Fad diets might offer quick results, but a balanced approach that fits your lifestyle and goals will set you up for long-term success. And remember, when it comes to CrossFit, protein and water are key for performance and recovery.

Wish me luck with Hard 75, and let’s keep pushing ourselves to stay consistent and conscious of what we put into our bodies!fI