Why your diet isn't working!

Let’s face it, we’ve all tried to diet in one way or another. Clean eating, paleo, no sugar, low carb, Atkins, interment fasting, restrictive diets, and now keto diets the list goes on.

All these diets are varied but they all still hold one thing in common, they are all compromised of calories from three macronutrients (proteins, fats and carbohydrates). It doesn’t matter which diet you follow, you will still be consuming a certain amount of calories per day and to lose body fat, you must have an imbalance of energy (an energy deficit) to use stored energy (fat).

To simplify things, to lose body fat you need to burn more calories than you consume.

We’ve all heard stories of removing a certain food or food group from one’s diet which seems to be the fat loss factor. Diets like this CAN be successful, but you must first realise it is not the removal of a certain food or food group from the diet that is the defining factor, it is however, from reducing the overall calorie intake that is helping you lose body fat.

The downfall of diets like this is it cannot be sustained for a long period of time (with the exception of a small minority that take extreme measures and make sacrifices that most wouldn’t consider).

Results don’t happen overnight or in few quick weeks or months, it requires consistency, compliancy, sustainability.

First and foremost, there are no good foods, bad foods or magic foods when it comes to fat loss and if anyone say’s different, they are blatantly lying to you or they are misinformed.

As there are NO FOOD’S that can cause fat loss or fat gain. Studies have shown that eating in an energy deficit state will give you the fat loss results you’re after.

Food is our bodies’ energy source and without it we wouldn’t survive and while sugar, sodium, fat, and processed foods seems to correlate to gaining weight, it is not the causation.

All these foods have their time and place in performance, lifestyle and enjoyment.

For some individuals, it may be beneficial to avoid certain foods or food groups in the case of food allergy or intolerance.

You see, all food hold’s calories.

Calories are made up of macronutrients.

Protein - 4 calories per gram.

Carbohydrates - 4 calories per gram.

Fat - 9 calories per gram.

Your body requires a certain amount of calories per day to function and perform.

And while too much of anything is never a good idea, no foods should be prohibited when it comes to a fat loss phase. ONLY foods you DON’T enjoy.

Flexible Dieting requires you to track your calorie and macronutrient intake to the gram. Due to the accuracy, it is the MOST optimal way to diet as you can effectively control and measure your energy balance.

Kale, eggs, chicken, broccoli, chocolate, coconut oil, all hold calories. Whether the food is deemed ’healthy’ or not, you consume it, you are consuming calories.

And if you continue to eat more calories than your body requires, you will gain weight. If you continue to eat less calories than your body requires, you will lose weight.

This is where balance and moderation is important and necessary. An excessive consumption of processed food typically makes it difficult to control calorie intake.

The primary driver of fat loss is your total calorie intake, not food choice.

Read that again..

The primary driver of fat loss is your total calorie intake, not food choice.

So let’s all go and fill up on burgers, pizza and ice cream then!?

Unfortunately not…

Although you don’t need to restrict your food choices, it doesn’t give you a hall pass to eat all the shit you want!

There are other considerations that are equally as important to your fat loss efforts such as fibre and micronutrients. These are your vitamins and minerals.

The majority of your intake should consist of un-processed whole foods (such as fruits and vegetables, meat, poultry and fish, seeds and nuts,) for reasons that extend further than just our physical appearance.

You do need to eat for your health, long term sustainability of your diet, performance, mood and energy levels.

Welcome to the world of BALANCE.

Studies have shown multiple physiological benefits to a flexible dieting approach, therefore consuming the foundation of your diet from whole foods and incorporating foods you love to enjoy as the minority of your diet is a great idea!

My recommendation

80% of your diet from unprocessed, unrefined food.

20% of your diet from minimally processed foods, treats, foods you love to eat and are generally called ‘unhealthy’.

And as we are all individuals we all enjoy different things, we all have different requirements, but we should ALL choose with the same thing in mind. What work’s best for our own lifestyle may not work for someone else’s.

Choose something you WILL enjoy, you CAN stay sustainable to and you WILL remain consistent with.

Ash Huggett



Mon 5am-9pm

Tue 5am-9pm

Wed 5am-9pm 

Thur 5am-9pm

Fri  5am-7:30pm

Sat: 6am-4pm

Sun: 7am-1pm

(Public  holidays vary - check our social media page)


1/41 Dunn Road

Smeaton Grange

NSW, 2567

(Right next to Camden Valley Way)

support @ squatclub.com.au

02 9188 5151

© SQUAT CLUB. All Rights Reserved.