“Get in losers, we’re going to Whole Foods.”
This summer, from Memorial Day to Labor Day, I lost 25 pounds — not through crazy restrictions, but through a structured approach built on four categories of food. These are the same categories I use with my coaching clients, thousands of whom have successfully gotten in the best shape of their lives.
Here’s how protein, fiber, high-volume foods, and foods you actually enjoy can transform your diet and make weight loss not only effective, but sustainable.
1. Protein — The Foundation of Your Diet
Everyone talks about protein, but the truth is: it still doesn’t get the credit it deserves. Protein is the building block that allows you to lose fat while maintaining muscle.
I recommend a minimum of 0.8 grams of protein per pound of body weight daily. For example, if you weigh 200 lbs, that’s at least 160 grams per day. Think of this as your floor — you can go higher without issue.
To help clients evaluate protein sources, I use the Protein Test:
- Take the grams of protein in a food and add a zero.
- If the calories are equal to or less than that number, it passes.
Example: Venison with 26g protein and 140 calories passes (26 → 260). Chicken thighs with 13g protein and 220 calories do not.
Great protein options:
- Lean ground meats (venison, bison, chicken breast)
- Frozen fish (quick, omega-3 rich, and air fryer friendly)
- Marinated lean cuts for flavor without the calorie cost
2. Fiber — The Satiety Secret
When you’re dieting, the hardest part isn’t hunger in the moment — it’s finishing a meal and still not feeling full. Fiber changes that.
Guideline: 10 grams of fiber for every 500 calories consumed.
- 1,500 calories → 30 grams of fiber
- 2,000 calories → 40 grams of fiber
Fiber-rich staples I recommend:
- Beans & legumes: Half a cup of black beans has 8 grams of fiber.
- High-fiber breads: Options like Hero or Sola Bread are great at Whole Foods.
- Fiber-packed candies: Smart Sweets, Joy Ride, or Shameless (my favorite, via Amazon).
- Fruits & veggies: Always build meals around them, but pair with fiber-dense foods to hit those numbers.
Personally, I hit around 80 grams of fiber per day while dieting, which keeps me so full that snacking isn’t even tempting.
3. High-Volume Foods — Full Plates, Fewer Calories
High-volume foods let you eat a lot without blowing your calorie budget. Many also overlap with high-fiber foods.
Examples:
- Spinach: An entire container is ~100 calories.
- Broccoli: Fiber-rich, high-volume, filling.
- Potatoes: More filling per cup than rice — and yes, you can enjoy proper fries in moderation.
- Cauliflower rice: Not my favorite, but a solid low-calorie swap.
- Berries: Delicious, nutrient-dense, and surprisingly filling.
The more volume you eat, the less likely you are to go off-plan. Fullness is a dieting superpower.
4. Foods You Look Forward To
Here’s the truth: if you don’t enjoy your diet, you won’t stick to it. Period.
That’s why you need foods you look forward to eating. For me, it’s things like:
- Smart Sweet candies (help me hit fiber goals)
- Yasso bars (cookie dough flavor is my go-to)
- ProFeel puddings before bed
- Built Bars and Quest chips when I’m on the go
And of course, I still love staples like blueberries, ground meats, and salmon. The point isn’t restriction — it’s finding balance.
Why This Works
Most people fail at dieting. Studies show the success rate is about 4%. With accountability and structure, that number jumps — my coaching program has a 60% success rate because it’s built around sustainability, not quick fixes.
When you combine these four categories — protein, fiber, high-volume foods, and enjoyable staples — weight loss stops feeling like punishment and starts becoming a lifestyle you can maintain.
Final Thoughts
If I can lose 25 pounds in three months while balancing a hectic life, so can you. Focus on these four categories of food, build meals you enjoy, and stay consistent.
For more in-depth breakdowns, check out my full video on How I Lost 25 Pounds in 3 Months and subscribe for weekly long-form content plus daily tips on YouTube, Instagram, and TikTok.
