How to eat healthy with simple healthy eating math

How to eat healthy with simple healthy eating math

Eating healthy is not complicated. It doesn't have to be difficult.

Many of us overcomplicate it and make this journey more difficult than it needs to be. This makes it easy to get frustrated, throw your hands up and say “Screw it!” To say and eat fried poop taters from Applebee's again.

So today we're going to break down the math behind healthy eating in the simplest way possible.

There are seven (7) days in a week. Let's say you eat three (3) meals a day (yes, I know, sometimes we snack and some days we eat 4 meals but other days we only manage two, whatever, I keep the math simple).

7×3 = 21. 21 meals per week.

You have 21 ways to eat healthy.

We will evaluate the food as if it were a class in school. Except here there is no “U” – we are still spending Fs on failure. Fitness is hard, but it's also fair.

Class “F” food

To “earn” an “F” (can we even call it that?), you have to score… well, anything below 60%.

13/21 = 60%. So if you earn an F, that means 12 or fewer of your weekly meals are healthy, clean meals.

At this point there is nothing I, a trainer or a supplement can do for you. Eating at an “F” level means you have to decide whether your health is important to you or not. 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 doesn't mean all hope is lost. I've seen many people make the transition from F level eating to C, B and even A level. But it's a change you have to make yourself.

Class “D” food

To get a “D,” you must score between 60% and 69%.

13/21 = 60%.

If you have 21 meals a week, that means at least 13 meals need to be clean, healthy meals. You will receive a maximum of eight cheat meals per week.

This is the point at the parent-teacher conference where we have serious discussions about your intentions, your future, the waste of your talents, shedding tears, and someone going home to bed without dinner.

Class “C” food

To get a “C,” you must score between 70% and 79%.

15/21 = 70%.

If you have 21 meals a week, that means 15 meals need to be clean, healthy meals. You will receive a maximum of six cheat meals per week.

If you're thinking, "I eat healthy all week, I can take Saturday and Sunday off" - here you are. They eat at C level.

You “fit,” but if you want to achieve greatness, you have to do better.

Class “B” food

To get a “B,” you must score between 80% and 89%.

17/21 = 80%.

If you have 21 meals a week, that means 17 meals need to be clean, healthy meals. You will receive a maximum of four cheat meals per week.

There is nothing wrong with scoring at a “B” level as long as it aligns with your goals.

I have been consistently scoring a “B” lately and will likely continue to do so. I feel good at my current 12% body fat, my social life is fulfilling, and I'm happy with the foods I eat. This isn't the best I've ever seen, but I'm not interested in walking around with 6% body fat right now.

“A” grade food

This is where the elite differentiates itself.

To get an “A” on your diet report, you must score at least 90%.

19/21 = 90%.

If you have 21 meals a week, that means 19 meals need to be clean, healthy meals. You will receive a maximum of two cheat meals per week.

Remember that this is the minimum to get an A. If you're aiming for elite body status (below 7% body fat for men or equivalent for women), it needs to be 95% or even 100% depending on your goals and other factors.

Wrap up

Losing weight and looking good is 90% about what you eat. Think of classic quotes like "Abs are made in the kitchen," "You can't outdo a bad diet," and "Stop eating like garbage" (OK, that last one isn't a classic, I'm just saying it a lot).

Inspired by Dr Alexander Brewer