How to Eat Healthy Using Simple Healthy Eating Math
Eating healthy is not complicated. It doesn’t have to be difficult.
Many of us overcomplicate it and make it MUCH harder than it has to be. This makes it easier to get frustrated, throw up your hands and say “fuck it!”, and go back to eating fried Applebee’s pooptaters.
So today, we’re going to break down the math of healthy eating, as simply as possible.
There are seven (7) days in a week. Let’s say you eat three (3) meals per day (yeah I know, sometimes we snack and some days we eat 4 meals but other days we only eat 2, whatever, I’m keeping the math easy).
7×3 = 21. 21 meals per week.
You have 21 opportunities to eat healthy.
We are going to rate the food as if it were a class in school. Except here, there is no “U” – we still give F for failing. Fitness is tough, but it’s also fair.
Eat “F” grade
To “earn” (can we call it that?) an “F”, you have to get… well, anything below 60%.
13/21 = 60%. So getting an F means that 12 or fewer of your weekly meals are healthy, clean meals.
There is nothing that I, any coach, or any supplement can do for you right now. If you’re eating at an “F” level, you need to decide whether or not your health is important to you. We can give you all the information in the world, but we can’t force you to use it. No one can change your priorities except you.
That does not mean that all hope is lost. I’ve seen many people make the switch from eating at level F to level C, B and even A. But it’s a change YOU have to make for yourself.
eat grade “D”
To get a “D”, you must get between 60% and 69%.
13/21 = 60%.
If you have 21 meals per week, that means at least 13 meals must be clean, healthy meals. You get, at most, eight cheat meals per week.
This is the point where, at the parent-teacher conference, we have serious discussions about his intentions, his future, wasting his talents, tears are shed, and someone goes to bed without dinner.
Eat grade “C”
To get a “C”, you must get between 70% and 79%.
15/21 = 70%.
If you have 21 meals per week, that means 15 meals should be clean, healthy meals. You get, at most, six cheat meals per week.
If your mindset is “I eat healthy all week, I can take Saturday and Sunday off,” this is where it’s at. You are eating at a C level.
You “pass,” but if you’re looking to achieve greatness, you’ll need to do better.
“B” grade eating
To earn a “B”, you must earn a score between 80% and 89%.
17/21 = 80%.
If you have 21 meals per week, that means 17 meals should be clean, healthy meals. You get, at most, four cheat meals per week.
There’s nothing wrong with scoring at a “B” level, as long as it’s consistent with your goals.
I have consistently gotten a “B” lately and will likely continue to do so. I feel good at my current 12% body fat, my social life is satisfying, and I am happy with the food I eat. This isn’t the best I’ve seen, but I’m not worried about walking at 6% body fat right now.
Eat grade “A”
This is where the elite differs.
To get an “A” on your diet report card, you must score 90% or higher.
19/21 = 90%.
If you have 21 meals per week, that means 19 meals should be clean, healthy meals. You get, at most, two cheat meals per week.
Remember, this is the minimum to get an A. If you’re aiming for elite body condition (less than 7% body fat for men or equivalent for women), you’ll need to be 95% or even 100%, depending on your goals and other factors.
to wrap
Losing weight and looking great is 90% dependent on what you eat. Remember classic quotes like “Abs are made in the kitchen,” “You can’t beat a bad diet,” and “Stop eating like junk” (OK, that last one isn’t a classic, I’m just saying it’s a lot).