Is your current way of eating working for you?
and how do you know that?
Let's say you are following a paleo or vegetarian diet.
Or maybe you practice mindful or intuitive eating.
Or you can add carbohydrates again after a few weeks of keto.
Or you can switch from strict calorie counting to use Hand portions.
How do you know if these efforts are REALLY paying off?
Yes, you can simply use the scale or your measurements as a guide. However, that doesn't say much about your energy levels, your ability to think clearly, or how you are feeling.
Neither does it tell you whether the benefits you are experiencing outweigh the mental, physical, emotional, or social costs involved. Because even if dieting makes you super pumped or lean, it may or may not pay off if it means giving up nachos for the rest of your life.
((Check out this video to learn more about the type of cost we're talking about.)
That's why we created this quick and easy 16-question quiz.
This can help you decide whether to continue doing what you do, make some diet changes, or give up the approach altogether (ideally for something that works much better for you).
How and when you use the quiz will depend on your current eating habits. Think about which of the following statements describes you:
1. You wonder whether your status quo is okay.
Maybe you don't have a particular diet at all. You just eat what you want, when you want. Does it work
Take the quiz now to find out.
2. You are thinking about starting a new diet.
Bookmark this page. (People still do that, right?) Start dieting and take notes of what you are eating, how you are feeling, and what problems or frustrations arise.
Come back after at least two weeks and take the quiz.
3. You recently started a new approach to eating or a new diet.
Maybe you're counting macros, using hand-held portions, increasing whole foods, or something else.
If you are at least two weeks old, take the quiz now.
4. You have been following a diet or new approach for some time.
After many weeks or months (or years!) Ask yourself: Does this nutrition plan suit ALL of my needs? Can I stick to this plan long term and stay healthy, energetic, and happy?
Take the quiz now to find out.
Choose the number that best fits your agreement with the following statements.
On a scale from 1 (never) to 10 (always) mostly …
1. When I eat this way, I generally feel pretty good.
2. When I eat like this, I have reliable, sustained energy without falling.
3. I try to choose the best foods available.
4. This way of eating is easy and fits into my everyday life.
5. I know what types of foods to choose and eat.
6. I feel confident and able to cook and prepare food and meals.
7. When I eat like this, I rarely have problems with food cravings or the urge to overeat.
8. When I eat like this, I digest my food well.
9. I am productive and recovering well.
10. At social events, e.g. For example, when I go to a restaurant with friends, I almost always find something that I enjoy and feel good about eating.
11. I enjoy the taste and experience of what I eat.
12. I feel calm and relaxed about my food choices. It's not a big deal, just part of my life.
13. The way I eat matches my specific health, fitness, and performance goals.
14. The way I eat measurably helps me achieve my goals.
15. The way I eat reflects my deeper values or the way I want to live.
16. Even if other people pressure me to do something else, or if my eating style is inconsistent with others around me, I can follow my own pointers or goals.
Total score: – –
128 and higher: Crushing it!
This way of eating works wonderfully for you. Keep doing your thing
104 to 127: That is very promising.
Overall, your eating experiment is going well. You may want to make some small changes, but it looks like you're headed in the right direction.
80-103: Mixed results.
This approach may work for you in some areas, and you are likely to have problems in others. See if you can make improvements that will make the feeling more lasting.
Less than 80: this won't work for you.
Based on this assessment, there are some problems. But don't feel bad about it. Instead, think of this as an experiment that helped you understand something important: This approach to eating may not be right for you – at least not for now.
Where are you going from here That ultimately depends on you.
Success depends on a plan that you can stick to consistently and that has compromises that you are happy with. (To learn more about what we mean by compromise, read the following: The cost of getting lean.)
With that in mind, you could opt for:
Find out about other diets.
You might want to know:
Or maybe you just want to follow a balanced diet that allows you to consume a wide range of foods – with no harsh exclusions. (In this case, use our nutrition calculator and look at the "Everything Diet".)
Get a custom plan.
Plug your data into the Precision Nutrition Calculator. This FREE Macro Calculator gives you a customized plan based on your personal dietary preferences and goals.
Make a small change.
For example, you could:
Whether you make a big change or a small one, keep an experimental mindset. Try something that might work for you. Test it out for a couple of weeks. Use the tool above to evaluate how it went – and move on from there.
Over time, you will stick with some strategies and throw others overboard.
Eventually, you will find the best diet for you.
If you are or want to be a trainer …
Learning how to coach clients, patients, friends, or family members through healthy eating and lifestyle changes – in ways that are tailored to their unique bodies, preferences, and circumstances – is both an art and a science.
If you want to learn more about both of them, consider the Precision Nutrition Level 1 certification. The next group will start shortly.