Since 2006, I have discussed the concept of The Four Word Diet and I’d like to clarify it further and clarify why the two versions I promote are not a paradox. There are two four-word diet phrases and they actually appear to contradict one another when one first hears them:
The Four Word Diet 1: Eat Less, Exercise More
The Four Word Diet 2: Eat More, Weight Less
Nevertheless, I’d like to explain how surprising congruent they really are.
Version 1: Eat Less, Exercise More
This is really all about input/output of total calories. Since the Industrial Revolution, the amount of movement the average person does has steady dropped every ten years as both the workplace and leisure time has changed. For example, with the inventions and then proliferation of typewriters, automobiles, telephones, washing machines, vacuums, radios, televisions, and computers, both labor and entertainment has been altered forever, as it has been less intensive and more passive. The majority of Americans now have a very sedentary lifestyle due to labor-saving devices, market forces, and personal choices.
At the same time, food has become cheaper and more available than ever before in history. Processed Foods, Fast Foods, and Soda Pop are available just about on every corner within large cities and affluent suburbs. Due to living in a land of plenty, the average person eats large portions at meal time and snacks more frequently than their ancestors did just 100 years ago.
For most Americans (and much of the world in recent years), these two trends have resulted in people consuming more calories than they burn through activity and weight gain is the outcome. As a result, the easiest way to lose weight is to begin the Four Word Diet. This is a two-pronged approach where the total number of calories per day is reduced and natural movement is supplemented with daily exercise.
Version 2: Eat More, Weight Less
After what I just explained above, this second seems to be a major contradiction, but it isn’t. The focus here isn’t the total calories per day, but the calories of foods by volume. For example, if you ate a six ounces (170 grams) of very lean sirloin steak, that would be ~320 calories. However, if you wanted to eat the equivalent calories of lightly steamed broccoli, it would equal approximately thirty-two ounces of food or over 5 times the amount of food. Since leafy greens, vegetables, and fruits are low calorie, high water, and high fiber foods, you can eat ‘as much as you want’ of these foods and actually reduce the total number of calories at the same time. The benefit of eating this way is you end up feeling full and satiated due to the volume of food. As a result, by eating MORE food (as long as it is the right kinds of food), you can actually eat more and weight less!
In conclusion, it is now possible to see how the two versions of the Four Word Diet are not contradictions, but when combined, provide a powerful way to lose weight while never becoming hungry. Luckily, all Nutrition Coach programs, including the Chocolate Diet, incorporate both Four Word Diet strategies.