The Easiest Fucking Diet In The World

Because 'Calories In, Calories Out' is only half the fucking story.

Tired of Complicated Diet Bullshit?

Yeah, me too. Keto, Paleo, Vegan, whatever... it's mostly noise. Simple works. Complex sells.

The Science: Protein Fucking Leverage

Every animal, including your dumb ass, needs a certain amount of protein to function. The Protein Leverage Hypothesis (PLH) states that your body is hardwired to keep eating until it hits that protein target, no matter how many useless carbs and fats get dragged along for the ride.

If your food has a low protein ratio (lots of carbs/fat diluting it), you'll eat a mountain of calories just to hit your non-negotiable protein target. You get fat.

If your food has a high protein ratio, you hit your protein target with fewer total calories. Hunger chills out sooner. You naturally eat less energy.

It's about the fucking ratio, driven by your body's absolute need for protein, not just "low carb" or "vegan". Those diets only work *if* they accidentally fix the protein ratio. Get enough protein *relative* to the other shit, and your appetite works *for* you, not against you.

So, What's the Fucking "Diet"?

Three simple rules:

Rule 1: Prioritize Protein First.

Make protein the main event. Aim for a high protein *ratio* in your meals. Eat your protein first. Your body needs it, so give it what it wants upfront.

Rule 2: Trust Your Gut.

Nail Rule #1, and your appetite should regulate better. You'll feel fuller on fewer calories. Listen to your hunger *after* the protein is handled.

Rule 3: Move Your Ass.

Don't just sit there. Exercise tells your body to use that protein to build muscles and shit, not just store energy. Lift stuff. Walk fast. Do something.

How to Find Decent Protein?

Simple tips:

• Leaner is Better: Choose lean meats, poultry, fish, eggs, legumes, tofu. Less fatty crap.
• Fewer Legs Rule: The fewer the legs, the better the protein. Fish (0 legs) is better than Poultry (2 legs) which is better than Red Meat (4 legs). Yes, shrimp have 100 legs and are fine, don't be a pedantic person.
• Read the Label: Check the amount of protein (g) per 100 calories.
  • ~1g/100 calories = Garbage Tier. Avoid this stuff.
    Examples: Most chips, cookies, candy, sugary drinks, white bread, fatty sauces, butter.
  • ~10g/100 calories = Good Tier. Solid fuel. Eat plenty.
    Examples: Leaner red meat, chicken thighs, whole eggs, most legumes (beans, lentils), whole grains, nuts/seeds (in moderation - high fat).
  • ~20g+/100 calories = God Tier. Protein jackpot. Prioritize this.
    Examples: Skinless chicken/turkey breast, lean fish (tuna, cod, tilapia), egg whites, greek yogurt (plain, low-fat), tofu, protein powders, lean jerky.

How Much Fucking Protein Then?

This calculator gives a rough target based on the Mifflin-St Jeor BMR formula for your height/age/sex at an ideal weight (BMI 22), a sedentary activity level (1.2x BMR), and aiming for 17% of those calories from protein. It's a starting point, not gospel.

Why This is Still Fucking Hard

Because cheap, easy junk food is everywhere and it's low-protein garbage. The trick is getting that protein *without* a shitload of extra fat and carbs tagging along. This takes thought and consistency. No magic pills.

The Bottom Fucking Line

Understand Protein Leverage. Follow the rules: Protein First, Trust Gut, Move Ass. Use the tools: Lean choices, Fewer legs, Label check. Stop looking for shortcuts and use your brain.