Not Another Diet Article

We get it. You’ve probably read more diet articles than you can count, and yet here you are reading another one. But bear with us, because this one isn’t about the next miracle plan or the trendy new food group to demonise. This is about keeping things simple and sustainable.

Let’s start with the basics: you’re always on a diet. The word “diet” isn’t something you go on and off. It simply describes the way you eat. Your diet is what you eat today, tomorrow, and next week. It’s not a quick fix or a punishment tool before a holiday or event.

The issue with most diets is that they are effective, but only for a short period. Atkins, juice cleanses, keto, Dukan, and even the cabbage soup diet can shift weight. The problem isn’t that they don’t work, it’s that they’re not sustainable. Fast forward a couple of years, and most people end up back where they started, if not worse off.

So, let’s talk about something different. An honest, manageable approach to food. One that isn’t based on guilt or restriction.

What Every Diet Has in Common

Forget perfection for a second and look at what all successful diets agree on:

Cut back on sugar.
Avoid ultra-processed “cardboard” carbs (think food that lives in packets and has an expiry date longer than your passport).
Ditch the Frankenstein fats—those weird processed oils and spreads your nan wouldn’t recognise.
Eat a variety of colourful vegetables.

That’s a great starting point. Real food, real results.

You don’t need to follow a complicated formula. If you want to lose fat, build strength, feel better, and improve health markers, these basics cover 90% of the ground.

And no, fat isn’t the enemy. You need it. Your hormones need it. Your brain needs it. So do your joints. Choose fats that come from nature, not the laboratory.

If it helps, write down a week’s worth of your meals. No judgment, just observation. How much of what you eat comes in a packet? How much of it is made from scratch? Seeing it laid out in black and white can be eye-opening. Small swaps, such as preparing your own lunch instead of buying it daily, can make a big difference over time.

Eat Like an Adult

This one gets to the heart of it. As Dan John puts it: “Eat like an adult.”

No fast food five nights a week. No biscuits and wine on autopilot. No, justifying your sixth chocolate bar with “it’s been a stressful day”. Of course, life happens, and treats are part of a balanced lifestyle. But if those things are the rule rather than the exception, the outcome will reflect that.

So, what does eating like an adult look like?

It means making meals with real food: lean protein, vegetables, fruit, nuts, seeds, quality carbs like potatoes or rice, and healthy fats like olive oil or avocado. It means drinking enough water. It means prepping your food ahead of time instead of grabbing whatever’s closest when you’re starving.

It also means accepting that you don’t need to be perfect. Just consistent.

And when things go off track (because they will), it means you get back to your routine without drama. No guilt, no starting over on Monday, just returning to the habits that serve you.

Your Hardest Workout is Food Shopping and Prep

This bit of advice, borrowed from Josh Hillis via Dan John, is gold: your most challenging workouts for fat loss aren’t your gym sessions. They’re your weekly food shop and prep.

If your kitchen is full of good options, you’ll make better choices. If your fridge is empty and the takeaway menu is tempting you, you probably won’t. Plan what you’re going to eat, make the time to shop, and prepare a few meals or snacks in advance. It’s not glamorous, but it works.

Also, try not to go food shopping when you’re hungry. That never ends well.

And yes, prepping food takes time. But so does scrolling on your phone for 40 minutes while trying to decide what to eat. That indecision often leads to poor choices. Taking the time on a Sunday to prepare a few meals or snacks sets you up for the week.

A Few Guidelines That Work

Let’s recap. Eat real food. If it grows, runs, swims or flies, it’s probably fair game. If it’s shelf-stable for years, maybe give it a miss.

Eat a range of vegetables—the more colour, the better. Get protein at every meal. Drink plenty of water (approximately 1 litre per 25kg of body weight is a decent guide).

And most importantly, stop trying to hack the process with a shiny new diet every January.

Balance is the foundation of long-term success. If you focus on building a plate with protein, fibre, healthy fats and unprocessed carbs, you’ll rarely go wrong.

Don’t Obsess Over Numbers

We haven’t talked about calories or macros for a reason. For most people, it’s a distraction. You already know if your eating habits are helping or hindering your progress.

You don’t need a spreadsheet to tell you that wine and biscuits every night might be getting in the way. If you follow the basics and build good habits, you’ll naturally eat better without obsessing over every detail.

That said, if tracking works for you and it helps you stay on course without becoming obsessive, that’s also valid. The key is to identify what keeps you consistent, rather than what feels restrictive or mentally draining.

Keep It Balanced

You’re allowed to enjoy food. A couple of glasses of wine, the odd dessert, or some crisps at the weekend are all fine in the context of a balanced lifestyle. Just don’t let them become the bulk of your diet.

Aim for pretty good, most of the time. That’s where the magic happens. It’s not about eating perfectly every day. It’s about what you do most consistently.

The occasional treat doesn’t derail progress—it’s part of being human. Trying to be too rigid often leads to bingeing later. Flexibility is part of sustainability.

And if you’re still clinging to a library of diet books, hoping for a magic fix? You might be better off using them for your next set of goblet squats. Ditch the diet fads. Eat like an adult. Build habits you can stick to.

We Can Help

At Foundry, we help people cut through the noise. If you’re stuck in diet culture and need a plan that fits your life, visit one of our East London or West London gyms or contact our personal training team.

We’ll help you develop a realistic approach to food that supports your goals and works in the long term. No fads, no guilt—just a plan you can follow.

Our personal training programmes don’t just focus on what happens in the gym. We take the bigger picture into account—lifestyle, habits, stress, and nutrition because actual results come from integrating it all.

If you’re ready to simplify your nutrition and receive support from coaches who genuinely care, come and discover what we’re all about. Let’s make healthy eating something you can live with, not something you constantly have to start over with.