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I’ve been there. I’ve tried every diet under the sun—keto, low-carb, calorie restriction—you name it, I’ve probably done it. And guess what? Every single one of them left me feeling frustrated, defeated, and back at square one.
It felt like I was constantly chasing that perfect diet, the one that would finally help me lose weight and feel good in my own skin. But with every new plan came a new set of rules, restrictions, and inevitable failure. I’d follow something for a few weeks, maybe even a couple of months, but in the end, it never lasted.
One day, after yet another attempt to stick to some overly complicated diet, I had a moment of clarity. I was sitting at the table with a simple meal—grilled chicken and some vegetables—and it hit me: this is what works. Real food. Protein and produce. That was my epiphany. No fancy tricks, no drastic restrictions, just whole, real food.
But the other day, I heard Pat Rigsby say something that simplified this even further, and it perfectly summed up my entire nutrition philosophy:
"Protein and Produce 80% of the time, and you will lose weight and be healthy."
That’s it. One simple rule—no calorie counting, no restrictive meal plans—just focus on eating real food 80% of the time, and the rest will fall into place.
There are a million diets out there that promise fast results. But the truth is, long-term success comes from building sustainable habits that you can stick with for life. And that’s exactly what “Protein and Produce 80% of the time” offers.
Protein: This is the building block of your body. Protein helps you build muscle, boosts metabolism, and keeps you feeling full longer. Whether you’re trying to lose weight, maintain muscle as you age, or just stay healthy, protein is essential.
Produce: Fruits and vegetables are packed with vitamins, minerals, fiber, and antioxidants that support overall health. They keep your digestive system functioning smoothly and provide the nutrients your body needs to thrive.
When you fill your plate with lean protein and colorful produce, you’re giving your body everything it needs to feel satisfied, energized, and healthy. No need for complicated rules or extreme diets—just real food that nourishes you.
The best part of this approach? It’s not about being perfect or sticking to a rigid plan 100% of the time. Life happens—there are birthdays, holidays, and social events. And guess what? That’s okay.
The 80/20 rule allows you the flexibility to enjoy the foods you love without guilt. It means that 80% of the time, you’re eating protein and produce, and the other 20% of the time, you have the freedom to indulge. It’s balance—and that’s what makes this approach sustainable for the long term.
The problem with most diets is that they’re too complicated. You have to track macros, measure portions, avoid entire food groups, or follow a strict meal plan. And while these might work temporarily, they usually lead to burnout.
But this simple focus on protein and produce works because it’s easy to follow and doesn’t require counting calories, weighing food, or memorizing complicated rules. It’s a way of eating that fits into any lifestyle, no matter how busy or chaotic things get.
Eating real food 80% of the time not only leads to weight loss and better health—it also frees you from the endless cycle of diets that never seem to stick. No more jumping from one fad to the next, no more frustration over why things aren’t working. It’s about getting back to basics, and that’s why it works.
If you’re ready to simplify your nutrition and start seeing real results, here’s how to get started:
Focus on Lean Protein: Chicken, turkey, lean beef, eggs, fish, and plant-based options like beans and tofu. Protein should take center stage at most meals.
Fill Your Plate with Produce: The more colorful, the better. Leafy greens, peppers, berries, apples—eat a variety of fruits and vegetables to give your body the nutrients it needs.
Stick to the 80/20 Rule: You don’t have to be perfect! Focus on protein and produce most of the time, and give yourself some grace to enjoy other foods in moderation.
Keep It Simple: Don’t overthink it. The beauty of this approach is its simplicity. Stick to real, whole foods and you’ll see results.
The truth is, getting healthy doesn’t have to be complicated. It doesn’t require extreme diets or strict meal plans. All it takes is focusing on the basics: protein and produce 80% of the time. This simple approach has been the key to my own success, and it’s worked for countless others as well.
So, if you’re tired of the diet rollercoaster, fed up with complicated rules, and ready for a real change—it’s time to get back to basics. Start with protein and produce, and watch your health transform.