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The Right Type of Diet for Success

all or nothing calorie deficit cardio dieting diets don't work fad diet flexible dieting perfection restriction May 17, 2020


So you want to lose some fat…

Would you prefer the quickest and easiest solution?

or do you want a sustainable long-term solution?

Unfortunately, many people are in such a rush to lose fat they don’t even consider the quality, sustainability, or health implications of the diet they choose (hello fad diets and quick fixes).

Instead of a quick-fix diet, at KJO coaching, we recommend a non-restrictive diet that works for you long-term.

The word “diet.”

Unfortunately, I did not make a typo when I referred to both approaches in the graphic above as “diets”.⁣ Both the fad diet approach and the sustainable approach fit the definition of  “dieting.”⁣

The truth is - we need to get more creative with terminology and better differentiate between these options...⁣

I hate that when I refer to a client’s or my own “diet phase,” using the word “diet” feels icky and wrong.

But if, instead, I said, “structured but flexible, responsible, a temporary caloric deficit that is adjusted over time and needs to be reversed out of,”⁣ most people won’t know what I’m talking about.⁣

Here’s the kicker (and the problem):⁣

both definitions are technically correct.⁣

But words like “responsible” & “flexible” aren’t typically associated with dieting.⁣ When someone hears the word “diet,” they assume we’re referring to the “Diet A” approach (listed in the first column in the graphic above). 

The assumption is that dieting MUST be grueling, restrictive, and a non-stop test of your willpower.⁣

If you pursue a 30-day fix, crash diet strategy, or eliminate entire food groups for the sake of fat loss, then yes, that assumption is correct.

This is the same assumption held by the #antidieting camp of folks that (rightfully) see these methods as harmful and to be avoided.⁣

Two types of diet approaches

Diets fall into one of two styles:

Diet A

If you’re choosing to proceed with this approach, it requires restriction. You have to give up your favorite foods and potentially cut out entire food groups. 

Whoever created “Diet A” did it as a one-size-fits-all rather than considering the unique needs of each individual, and you, the dieter, have to follow the often arbitrary guidelines blindly.

With this approach, you’ll find yourself slashing calories, cutting out food groups, and killing yourself with cardio. 

Sooner or later, you’ll also start feeling anxious about eating out. Chances are, you’ll develop an all-or-nothing mentality which could lead to disordered eating behaviors such as binge eating. 

“Diet A” will also make you feel defeated. You won’t see the results you’re looking for, and this style of dieting often results in yo-yo dieting because it is unsustainable and ineffective. 

Diet B

“Diet B” is the style we recommend at KJO Coaching


Following this diet, you have flexibility with your food choices. We won’t ever ask you to give up your favorite foods, and we embrace the importance of all food groups. Yes, even carbs!

The “Diet B” approach is person-dependent because, as we mentioned above, we all have different needs, and the cookie-cutter approach just doesn’t work. The individualized approach means you’ll learn about your body and food. 

Learning about your body might mean you find out that your body doesn’t like certain foods, but you won’t need to cut out any foods unless that’s the case. 

Rather than slashing calories drastically, you’ll start with a slight calorie deficit. At KJO Coaching, we want you to eat as much as possible while still achieving your goals!


We also don’t want you to run yourself into the ground (literally), so you won’t have to do hours of cardio. You might increase your cardio slowly, but we’re all about sustainability here, so if your cardio does increase, it won’t be a drastic change. 

The “Diet B” approach also allows you to eat out without anxiety. You’ll be able to go to a restaurant or an event and enjoy your food without guilt. 

You won’t feel like you have to be perfect. This approach allows you to embrace off days and feel empowered by your choices. You’re human, so there will be ups and downs, and a diet approach that allows you to accept and embrace this is a lot more sustainable than one that makes you feel guilty for every hiccup along the way. 

The problem

⁣The problem is not dieting. 

The problem is how you define dieting.

Your thoughts, assumptions, beliefs, mindset, behaviors, role models, social circle, education, media exposure, etc., regarding dieting, will determine your outcome before you even start.⁣

“Diets don’t work.”⁣

“Most people gain back the weight that they lost when dieting.”⁣

“If you want to diet, that means you must hate yourself.”⁣

I’m willing to BET people with these “Diet A” attempts and assumptions have given up on dieting, and I don’t blame them.⁣

But I’d also encourage them (you?) to understand that the method behind “Diet B” is also true and entirely possible. Don’t let that fixed mindset get the best of you.⁣ Our clients can attest to the success of the sustainable “Diet B” approach. 

If you’re ready to take the “Diet B” approach and work with our stellar team of coaches,
fill out a coaching application today!

Check out the original post HERE.


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IG: @coachkaseyjo @kjocoaching

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