How Perfect Do I have to be with my Nutrition to Get Results?

....... and still get results?

The question was prompted as the questioner looked through my Facebook posts and noticed that birthday cake was eaten at some point this week. Isn’t that “non-compliant” with the food plan? 

Shouldn’t Nancy be flogged in the public square?

Before I answer, consider this – Are your goals and my goals the same?

Now I know you don’t know her specific goals, so I’ll frame it this way – Will the goals of a woman who is 5′ 7″ tall, weighs 135 pounds and has between 16 and 18% bodyfat going to be the same as a woman who is 5′ 7″  weighs 190 pounds and carries 30% bodyfat? (this is a hypothetical woman, not the questioner)

Of course the answer is no. There can be a significant difference in nutrition specifics because woman #2 needs to drop body fat, while I do not. In this case we need to separate the two questions “Am I eating to support my weight loss goals?” and “Am I getting all the Protein, vegetables, vitamins and healthy fats I need?”.  Make sense?

So here is (finally) the question and the answer I gave. It was a great question, and I appreciated it being asked. Let’s hear your thoughts and any followup questions you might have in the comments below.


Here I’ve been, wiping myself out to eat protein and veggies at EVERY meal….I can just snack smartly between meals and get all the veggies and protein I need three times a day or so….


Not sure it depends......

Fruit or yogurt or a small snack of mixed nuts is usually what I can easily find between the larger meals. This is “acceptable” or “compliant,” eh? Or am I on the right track (getting burned out) to eat so many veggies and protein each time I put something in my mouth?


I applaud your hard work and making some significant changes in your nutrition. Let’s back it up a bit. When it comes right down to it the most important thing is making your plan something you can live with – adding stress to the equation (getting burned out) is not what we are after.

Let’s talk about the reasons we are looking to get protein and vegetables in every time we eat. The typical American diet does not contain close to the amount of fruits and vegetables that is recommended in order to meet the nutritional requirements of a sedentary person, never mind someone like yourself who is training hard. The recommendation to eat veggies at each feeding is in order to help meet these requirements. I don’t know anybody (including myself) who eats too many vegetables. Eating protein, even a small amount, helps maintain blood sugar levels throughout the whole day and supports building lean tissue, which in turn helps raise your overall metabolism.

So that’s the theory and strategy. Now let’s talk reality. I have seen what compliance to a nutrition plan can do, and I believe it is optimal for rapid body composition change. That being said, what are the consequences of backing off that and developing a pattern of 3 solid protein/veggie meals and supportive snacks in between? The answer to that lies in the progress you achieve doing it that way, and we find that out with your weight and InBody measurements. So try the “new” plan for two weeks, take your measurements, and re-evaluate. If you are making the desired progress, we stay with it, if not something needs to change.

So August 31st is just over two weeks out. Take your measurements then and shoot me an email so we can re-evaluate. Sound like a plan? By the way save the date for learning all the in and outs with your InBody scan on September 

To Your Best Health,

Coach Nancy

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