
There’s nothing more frustrating than putting in hours at the gym, eating “healthy,” and still feeling like you’re getting nowhere. I see it all the time—people putting in so much work and effort and missing out on results because of a few small mistakes.
You could spend an entire year training five or even six times a week and eating a diet that seems “clean,” but if you’re not in a calorie deficit and hitting your protein goals, you won’t lose fat the way you want.
What’s Right About Eating Clean
"Clean eating" is often where people start, and it does have some great benefits:
✅ Cutting out processed foods can help control calories. Processed foods usually have more calories than we realise, so focusing on whole, natural single ingredient foods can make it easier to stay within your limits.
✅ Whole foods keep you full for longer. Foods like lean proteins, fruit, and vegetables are more filling due to their volume and low calorie content, making it easier to avoid overeating and keeping you full.
✅ It’s good for your health. Fiber, vitamins, and other nutrients in whole foods help your body feel and function at its best.
Clean eating doesn't always work
Clean eating can also be a distraction from what really works when it comes to weight loss and fitness progress.
❌ “Clean” doesn’t actually mean anything. It’s not a regulated term and can mean something different for everyone.
❌ Plenty of high-calorie foods are “clean.” Think avocado, nuts, olive oil—yes, they’re healthy, but they’re also calorie-dense. Overeating these can make it impossible to stay in a calorie deficit.
❌ It distracts from the fundamentals. Focusing solely on eating “clean” can take your attention away from the real drivers of results: eating in a calorie deficit and hitting your protein goals.
❌ It’s hard to sustain. Super restrictive diets are tough to stick to, and most people eventually miss their favourite foods and give in entirely.
Find the Balance
You don’t need to choose between eating “perfectly” and throwing in the towel. Balance is the key to long-term success and here’s how you can do it:
1️⃣ Track your food for a few days. Spend just a little time logging what you eat to see how close (or far) you are from your calorie and protein goals. It’s eye-opening! Trust me.
2️⃣ Base most meals around simple, lean proteins and high fibre foods. For example, chicken breast, oats, sweet potatoes, apples, olive oil, and vegetables are easy to prep and fit well into most diets.
3️⃣ Make space for the foods you love. Whether it’s pizza on a date night or a small chocolate bar in the evening, you can include these within your calorie goals without feeling guilty.
Balance
Here’s how I approach it:
I’ll make a simple five-ingredient meal like chicken breast, mixed veg, oats and fruit on the side—nothing fancy.
I’ll also enjoy a pot of 0% Greek yogurt with some honey or berries when I want something sweet.
And when I’m out for pizza with Danielle, I enjoy it without guilt because I’ve built that flexibility into my routine.
This approach works because it’s sustainable. You don’t need to be perfect. You just need to be consistent.
If you’ve been working hard but not seeing results, it’s time to re-evaluate your approach. Clean eating can help, but it’s not going to be the answer if you cannot keep it up. Focus on calories, protein, and balance, and you’ll be amazed at how quickly things can turn around.
And if you’re feeling stuck, I’m here to help. My RSG Online Coaching program is designed to take the guesswork out of fitness and nutrition, helping you see real results while fitting into your lifestyle.
Stay Active, Stay Young.
Rich
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