What actually works (and lasts) when it comes to nutrition..

You don’t need another diet. You need this instead.

Have you tried:  

❌ No carbs before marbs

❌ Keto  

❌ Carnivore  

❌ 5:2  

❌ Shake diets  

❌ Meal replacements  

❌ Fasting?

Here’s the thing — most of them *can* work.  

Because at the root of it all is the same principle:  

When you consume less energy (calories) than your body burns, your body turns to stored fat to fuel activity.

Whether that’s walking to work, smashing a training session, cleaning the house, or chasing the kids, that deficit creates change.

But here’s the problem we’ve seen across decades of coaching:  

People treat diets like short-term projects with end dates.

Yes, setting a goal and a deadline is motivating.  

But what happens when you hit that date and the way you’ve been eating doesn’t fit your actual life?

Let’s say you go carnivore because you heard about the ‘benefits’ but you love a Sunday roast and drinks with mates.  

Or you fast every weekday until noon, but weekends are your time for coffee and cakes with family.  

Now you’re “off plan” and guilt kicks in. That’s the beginning of the all-or-nothing spiral.

So here’s one piece of long-lasting advice we personally stand by:

👉 Eat mostly the same meals day-to-day but make them foods you genuinely enjoy.

Don’t worry about being “perfect.” Focus on being repeatable.

– Keep a few variations so you don’t feel bored  

– Stay full, stay in flow  

– Prioritise **protein, fruits, veggies, and wholegrains**

Why?

Because repetition = stability.  

Studies show people who eat similar meals eat less, feel more in control, and stay consistent longer.  

It’s easier to prep, cheaper to manage, and it doesn’t feel like a “diet” it just becomes your way of living.

If you’ve made it this far, here’s our final and most important piece of advice:

Stop searching for methods that drastically cut calories.

Instead, develop a mindset that’s built for longevity.

Put a higher value on:

1️⃣ Enjoying the food you eat  

2️⃣ Minimising processed foods  

3️⃣ Reducing the chance of getting hungry  

4️⃣ Playing the long game

✨ Consistency over intensity always.

Your health doesn’t start Monday.  

It starts from your very next meal.  

From your next decision to not skip your session.  

From the moment you stop waiting for motivation and just show up like there is no finish line.

Truth is, no one’s going to give you a medal for this.  

And if you’re feeling a bit of resistance? You’re probably doing the right thing.

Keep going. Keep showing up.

The BBJR Team x