The 7-Step Guide to Creating A Diet You Love (And Not Want to Kill Yourself Over)

May 24, 2018 | 61 Comments

create custom diet plan

Picking the perfect diet plan to follow can seem near impossible at times.

There are just so fucking many.

So many rules.

So much conflicting advice.

But if you do pick one, this is what’s going to happen to you:

  • You’ll soon find your entire life revolve around this diet.
  • Any restaurant you eat at will need to carry out to your whiny ass needs.
  • Whenever the subject of food comes up, you’ll automatically say “Oh I can’t eat that, I don’t eat gluten.” It’s an involuntary movement. You have no choice. But in reality you don’t even know what the fuck gluten is.
  • You’ll start using words and making statements about the human body but you really have no idea what you’re talking about.
  • You’ll make defending your diet against haters your secondary job, even though you’re not getting paid.
  • Every time you see an article online that even hints that your approach to dieting is wrong, you’ll spend 2 hours writing out what you believe to be the magnum opus of random internet comments that will change the world on an Elon Musk level (only for the original commenter to ignore you).

But in the future…

I can’t say when.

Could be 6 months or 6 years….

You’ll realize that dedicating your life to this dieting “cause” was about as productive as trying to be the most popular kid in high school.

Then you’ll die (probably because you were deficient in whatever your diet was trying to eliminate).

And the super duper awesome part: You’ll be buried next to a vegan, a paleo chick, about a dozen “clean eating” bodybuilders, and probably some hippie who ate nothing but apple skins and hummus.

Bottom line: In the end, none of this “which diet is best” shit fucking matters.

So if all this sounds great to you…

Then be my guest, pick a diet that’s hot now and follow it to a ‘T.’

But if you want to break free from conventional, restricted diet chains and do a diet you actually enjoy without wanting to kill yourself, then read on my friend.

First thing’s first – Don’t choose a diet, create one

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diet cult mindset

The first step to breaking free and finally discovering that amazing diet that helps you lose weight, build muscle, have more amazing sex, and create a bulletproof health is this:


Choosing a diet will only lead to the insane scenarios I laid out earlier in the article.

(Okay, maybe some are slightly exaggerated, but hey, you can’t deny that there’s some truth behind it.)

[pullquote align=”right”]You’ll make defending your diet against naysayers your secondary job, even though you’re not getting paid. [/pullquote]

If you choose to follow paleo, low carb ,or whatever, then you’re bound to that diet’s particular set of rules and beliefs.

Blindly following a those rules will only fuck your mind and make it the secondary equivalent to joining a cult.

This is why I recommend creating your own diet, molded to your unique lifestyle and eating habits.

The 7 step plan to creating a lifestyle diet you love and don’t want to kill yourself over

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Now I know what you’re thinking.

You’re probably thinking you need PHD in “Nutritional Sciences” from the University of Phoenix to be able to create your own diet plan.

[easy-tweet tweet=”You don’t need a PHD from the University of Phoenix to create your own diet. Learn how to here:” via=”no” usehashtags=”no”]

But that’s just not the case.

You don’t need to credentials, degrees, and you really don’t even need to be that smart.

You just need to rewire your mindset and have a little bit of common sense.

The process for creating your own “perfect” diet plan yourself is actually quite simple once you understand the basic steps laid out below.

Step #1 – Kill the dieting fairy tales

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dieting myths

Alright, first thing we have to do is kill all those nasty dieting fairy tales floating around your head.

Trends like Paleo, juice detoxes, and Atkins are nothing but dieting “fairy tales.”

Crazy stories and details laid on top of a concept of seemingly simple that most diets fail to even mention it:

Calories, macronutrients, and micronutrients.

That’s the cornerstone of any diet.

There’s no “magic.”

In every case, a new diet trend is just a different way to achieve a calorie deficit.

So kill the dieting fairy tales and look at the core of what makes every diet successful.

When you view your diet as simply calories, macros, and micros it’s pretty hard to believe any of the “metabolism manipulation” “Trainers Hate Him!” BS out there.

Step #2 – What is the best meal frequency for you?

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Meal frequency is how many meals you eat per day.

You can do 1 meal per day or 6, it doesn’t really matter.

Despite the raging popularity of intermittent fasting right now, it’s not a god send.

It depends on your lifestyle.

Some people do better on 1 meal per day, some do better on 6-8.

Find what works for you.

Experiment a bit.

I can’t stress this enough.

While I personally love eating around 2 big meals per day, it would be pure ignorance for me to say that everyone should be doing the same.

Once you get an idea of the # of meals you do best on, move on to the next stop.

Step #3 – Create a calorie deficit (a.k.a. eat less, dummy)

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It’s not the unique combo of chicken and brown rice that helps you lose weight.

It’s the fact that chicken and brown rice is generally fewer calories than your double cheeseburger with sweet potato fries and ranch dressing.

The deficit forms the foundation of any diet, not the exact foods.

How many calories should you eat?

In general this is a good starting point:

Daily calorie intake = 10-12x your bodyweight in pounds

But this formula is just a starting point, you’ll definitely need to adjust either higher or lower based on your body.

Step #4 – Make sure you’re getting enough protein

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get enough protein diet
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Protein is the key to making sure you lose fat, not muscle.

So aim to get 0.7-1 grams of protein per pound of bodyweight per day.

If you’re just beginning to lose fat, you’ll do fine on 0.7 grams.

If you have more muscle, then get closer to the 1 gram point.

But even then, most people (even if they have a ton of muscle) will do fine on 0.8 grams.

I find 1 gram to be a bit much from a practical standpoint, but it’s there if you need it.

Step #5 – Play around with your fat and carb intake

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Unlike most fitness guys, I don’t like telling people to track their fat and carb intake down to the exact gram.

It leads to too many restrictions.

This is why I recommend my approach to Macro FLEX Tracking where you focus on overall calories and protein instead.

If you focus on getting a good balance of carbs and fats, not skewing too heavy to either side, you’ll do just fine.

Step #6 – The exact foods you eat is up to you

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I’m not going to tell you what foods to eat.

Because I’m not you.

Yes, you should eat plenty of fruits, veggies, lean meats, whole carb sources (rice, potatoes, pasta).

You should get healthy fats like olive oil and avocado.

But those are just examples.

The exact foods you eat depend on your location, budget, and most importantly, personal taste.

As long as you stick to the calorie/macro guidelines I gave above and don’t be an absolute retard, eating nothing but Fruit Loops and protein powder…then the results will come.

Step #7 – “Fill the gaps” with supplements

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Supplements fill in the gaps where that your diet doesn’t.

For example if you don’t get enough protein, then I would recommend a whey protein powder.

If you don’t get a lot of Omega-3s, then I would recommend a fish oil supplement.

But don’t just start taking random crap just because you like the shiny label or the Instagram model with big fake tits promoting it.

Find your vice foods and throw them out the window

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Just a little extra bonus tip.

A “vice food” is a food that you know is definitely going to fuck up your diet if it’s anywhere near you.

[pullquote align=”right”]If you focus on getting a good balance of carbs and fats, not skewing too heavy to either side, you’ll do just fine. [/pullquote]

We can sit here and talk about constraint and willpower all day long but there are just some foods that you know are your Achilles heel.

For me, it’s doughnuts.

As much as I love doughnuts, they just don’t stay very long when they’re around me 🙂

So my suggestion is to simply eliminate these foods from your home.

If you do want to eat them, go out and specifically buy the amount you want to eat or only keep a limited amount in your house.

Putting your fat loss diet on “Autopilot”

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 My hope with this guide is to help people get to the point that they’re eventually able the entire dieting aspect of their lives on “autopilot.”

[easy-tweet tweet=”Your diet should improve your life, not control it. Create your perfect diet today:” via=”no” usehashtags=”no”]

Fitness shouldn’t be your job.

And your life shouldn’t be dictated by bullshit nutrition rules and fairy tales.

Set up your calories, macros, eat healthy foods most of the time, and ignore everything else.

Most diets out there are designed to make you their bitch.


Once your break it down, dieting is just a numbers game.

And over time you just learn to tweak things a little bit here and there.

When you finally “get it,” you’ll be able to travel anywhere, enjoy restaurants, and attend any social situations without stressing over your diet.

It’s really a super sexy thing.

What does your diet currently look like? Drop a comment below and let me know.

61 Comments - Leave Your Thoughts

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  1. Just wanted to say Thanks Keith for this Great post. Like how you point out to not fixate on a set diet…tweak it and Make it Your Own.

  2. I love you. And no, this isn’t a post-Valentine’s day thing.
    Also love your little doughnut mascot, it’s the fucking best.

  3. Another solid article man. Just wanted to get one piece of advice and see how you handle the situation.
    When you do go out for a meal or a donut. But let’s say you go to a mom and pop donut shop or that Taco joint/truck you love but neither has a nutrition label for their foods, you go on myFitnessPal and see that a random taco or donut has a billion listings with different macros. How do you manage? Do you just say “fuck it” and guesstimate? Or when you’re out at a party and there’s just a spread of food, most of it homemade, obviously not gonna find those macros easily. How would you approach that?
    Thanks man.

    1. Yes it’s about guesstimating and developing a sense of intuition.

      Most doughnuts of similar size tend to be around the same amount of cals (typically 300-600 cals).

      For stuff like tacos, you need to develop a sense for how much oil is used, the ratios of meat to salsa/cheese/veggies or whatever.A thinner tortilla has less calories than a thicker tortilla. A lot of cheese and oil means it prob has more cals than a taco you made at home.

      Just stuff like that…which you develop over time.

  4. Really like this post. Reminds me of your older stuff which felt more real and less ‘markety’. Hope to see more like this one! <3

      1. Hmm, any future requests. That’s a tough one! I feel like most, if not all, the information that someone needs to change their physique is already available on your site. Nothing really ‘new’ gets discovered these days. Just cycles repeated.

        I think one of the main reasons people struggle with dieting or working out is not the diet or the workout itself but rather emotional stuff like stress, depression and so on. People start to feel down and look for a boost in the form of comfort foods and then derail.

        1. Thanks for the feedback, noted!

          Definitely agree that mastering fitness is 90% mindset…no ones talks about it because it’s not sexy haha.

  5. This is a very timely article. You have articulated so well not only what I’m sure a lot of people can relate to but also what I’ve been struggling with – particularly with regards to trying to switch my fat loss efforts to “autopilot” (that’s the exact word I’ve been using to describe it). To anyone reading, if your “diet” is stressing you out, sucking the life out of you and making you just plain miserable, then maybe it’s a hint that it’s time to change something. Totally agree that the best diet is the one that works for you. What might work for someone else, might not work for you – and for a variety of reasons. I’d also like to add that it is also really helpful to be sensible in your choices and to set realistic goals (i.e. Instagram is not the best place for this!) Good luck all on your health and fitness endeavours and cheers Keith for the no BS posts. Keep up the great work! 🙂

    1. Yes. The leaner you are, the more refeeds you’ll need…once every 5-7 days.

      If you’re quite overweight, you really don’t need as many. Once every 2 weeks should be more than enough.

      Again these are just guidelines…it depends on the person. If you really feel like shit, then throw in a small refeed and see how you feel.

    2. The brain processes images far faster than text. Although the exact number is not verified , some estimate that the brain’s visual processing abilities is 60,000 times faster than the brain’s textual processing speed. This has enormous implications for the

  6. You say dont overall calories and macros…
    Im using myfitnespal app to track…
    In macros got so many like crabs, fat, protein, sugar,trans,fiber and more…
    Should I just focus on protein, crabs and fat ?

    1. I say focus on overall calories and protein while eyeballing a healthy balance of carbs and fats (skewing more towards carbs).

  7. Dammit, Keith -you fucked up my diet.
    So happy I found you! The nonsense of a shut down metabolism made me scared of under eating, but I was eating too many carbs to lean out the way I wanted to. Now trying this macro and the diet for busy people. Chugging my protein! Dammit, Keith you are awesome.

  8. Oh.

    I’ve just had one of those moments where suddenly it’s all clear. I’m not 100lbs overweight because I don’t wash fruit, or because I don’t start the day with green tea, or because I’m doing too much cardio versus strength training. It’s because I eat too much food. I should find a way to not eat so much food.

    Food tastes nice. So how do other people keep slim? What is this witchcraft? Because they don’t eat masses of food like an indignant crybaby, that’s why.

    I’m weightloss vision is now HD. Thanks Keith, my before and after pics will be dedicated to this article. It starts now.

  9. Hey Keith,

    Great post. Question for you, if I want to loose say 15kg should I base my calorie intake on 10 to 12 x my current weight and then adjust accordingly as I drop weight? or Should I just go for 10 to 12 x my goal weight to get me in the habit of eating that sort of portion size?


  10. Hi i am 5ft1 , 35 yrs old and currently weigh about 132. I would like to lose 6 to 8 pounds. I am currently eat about 1100 to 1200 cals a day which does not include any fruit. My exercise level varies each day…usually walk/jog 2 miles 3× a week.. will this routine help me reach my desired weight??

  11. Thank GOD I found this site. Keith, you’ve clarified a lot of things for me. I’m just getting started on the road to health at 42 years old. I’m overweight and out of shape, but I’m loving the “eating plan” I’m on and have stuck with it for 6 weeks without feeling deprived. I’ve been off pop and other junk for 5 weeks now and have more energy than I had when I was in my teens and “skinny”.
    Thank you so much!

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