How to Lose Weight WITHOUT Counting Calories!!

What’s up, guys?
Jeff Cavaliere,
Today we’re going to talk about nutrition
and hopefully simplify nutrition because I
know how difficult it can be for many.
This is the part that trips up a lot of people,
regardless of how consistent you can be with
your workouts.
The fact is, when it comes to nutrition, I
think we spend a lot of time doing things
we don’t necessarily need to do.
They don’t just overcomplicate the process,
but they make it more monotonous and more
likely to be abandoned.
One of those things is counting calories.
I don’t think you have to spend all your
time putting in your data into apps and measuring
and counting when there’s a way we can do
this visually, which is a lot easier.
And at least a lot more likely to be adopted
for the long term and be done consistently.
That is an approach I want to share with you
because I do the same thing.
It involves a couple of clocks.
That is, we look at two, key positions on
the clock.
9:00 right here – by the way, this has nothing
to do with the specific time you’re supposed
to be eating.
Remember the 9:00 position here, and 9:20.
If you can remember those two positions, you’re
well on your way to making your life a hell
of a lot easier.
Why is that? because we take that same thing
and apply it to the plate you’re going to
eat from.
You think visually, in your head, and you
don’t have to draw this.
You can visually think this.
9:00 and 9:20.
We’ve basically divided up our plate.
Remember, when we’re talking about any type
of approach to try and lose weight, you’re
manipulating calories in some way.
This is an attempt to manipulate some portion
sizes via this visual approach that’s so much
simpler than having to measure things out.
You’re going to see it in action here.
We take the largest portion of these three
areas here, and this is where we want to put
our fibrous carbohydrates.
To simplify this, I’m going to make a whole
list of the fibrous carbohydrates, the more
popular fibrous carbohydrate sources and choices
on our website, making it available at the
link below this video in the description.
We’re talking about the vegetables over here.
We have our fibrous carbohydrates.
In the second largest portion of your plate,
I want you to put your protein.
I don’t care if you are following a vegan
or vegetarian diet.
If that’s your plan there, your protein would
be different choices here.
You might have tofu, or lentils, or quinoa.
There are different choices, but it doesn’t
negate the fact that this is going to work.
While we’re on that line of thought, you’re
going to find some carbohydrates on this plate
– I know there are a lot of people that
don’t’ want to include carbohydrates in
what they eat.
They want to do it in a very low amount if
they’re following a ketogenic diet plan.
Guys, I don’t have a problem if your diet
plan is something you can follow consistently.
If that’s not happening here, you might want
to open your eyes to a different approach.
If you’re able to stick to something long
term, that’s all that matters to me.
Finding a long-term solution.
I happen to think that as a hard training
athlete, carbohydrates are a very important
thing to my life to maintain my performance.
So, I include them in what I eat.
Again, if you include it in yours, you’re
going to find this really helpful.
If not, you don’t have to watch the rest
of this.
But the remaining portion of the plate is
where I put my starchy carbohydrates.
These are your rices, and pastas, and potatoes.
What is different about this?
A lot of times what people do is tend to have
a plate that looks like this instead.
Starchy carbohydrates all over the plate.
Big, starchy carbohydrates.
Lots of pasta and maybe they throw some chicken
on top, maybe some vegetables sprinkled in.
That’s a much different looking plate than
what I just laid out.
The problem is that I have some issues with
Want to know what they are?
Two of them.
Number one: they’re the most satisfying.
Number two: they’re the least satiating.
That’s a deadly combination because when something
is incredibly satisfying – we tend to like
our carbohydrates more than any other element,
when it comes to eating our food.
They’re the most satisfying.
But they’re also the type you could eat a
lot, and a lot, and a lot, and a lot of before
you feel satiated, or full.
That’s a double whammy.
So, if you do what is said here, and we do
this division of the plate – protein, fibrous,
and starchy – then what we’ve done is controlled
a lot of what our intake is going to be.
What we want to do is not just look at our
plate from above – top down – we also
have to get more attuned to what’s happening
to our plate when we look at it from over
Just because you’re dividing the plate up
the way I’m showing you here, it doesn’t give
you license to mound this food all the way
out in 3D, right into your living room.
You want to have some responsibility.
I’m going to show you how I do this and apply
this to myself.
But when you do this, you’re controlling it
because we know that the most calorically
dense foods that will ever be on your plate
are going to be here in the starchy carbohydrates.
So, you’re talking about wanting to eat more
of the most calorically dense foods.
That is where people trip up with carbohydrates.
It’s not that there’s something wrong with
the carbohydrates themselves, necessarily.
It’s the fact that people tend to eat them
in excess, a lot.
So, if we can occupy more space with fibrous
carbohydrates, which are far less calorically
dense, and then occupy a good amount of space
with our protein, which doesn’t tend to be
that satisfying, believe it or not.
Protein foods, if I gave you the option to
eat 10 chicken breasts you probably wouldn’t
really want to take me up on it.
It’s not that appetizing.
But it does serve a very important role in
our nutrition plan, especially as hard training
athletes at the same time, it does fill you
up and provide a large portion of this plate
that’s not starchy carbohydrates based.
So, you can see where we’re going here.
So, if you do this, I promise you’re not going
to have worry so much about the minutia.
If you just give this a try and adopt this
over the course of a week, I bet you’ll start
to see some results and the simplification
of the process is going to make it something
you can stick to.
If you want to reinforce it with some calorie
counting, I’m not telling you that you can’t
do that.
But I do think the longer you stay hooked
to those apps, and the longer you stay hooked
to the whole process of doing that you’re
becoming a slave to the entire process, when
you don’t have to be.
I have not counted a calorie in 30 years.
20 or 30 years.
I’m not a slave to the process.
I know what I’m putting in my body, visually,
just by looking at this and following the
same guidelines.
So, while we’re on that point, what does my
plate look like?
This is what my plate looks like.
You’re going to see one stark difference here.
On my plate, you can see from the mounding,
I have that under control.
I’m not building this thing up like a tower.
Like this.
Instead, what I’ve done differently is changed
the proportions of my fibrous and starchy
For me, again, as a hard training athlete,
what I do is, I find that my body responds
much better to the starchy carbohydrates,
to fuel my workouts.
To fuel my muscles, to make me look better,
and perform better.
So, what I do is, I make this the starchy
This is still my protein, and this is my fibrous
You can see on my plate here; on this particular
night I had my edamame for my fibrous carbohydrates.
I had two portions of the starchy carbohydrates
and I had my beloved sweet potatoes, second
only to carrot cake, believe it or not.
I do like them a lot.
That’s the key, guys.
You do have to like what you’re eating.
This is not about picking choices here that
you don’t like.
You’ll never be able to stick to anything
if you’re doing that.
You need to find foods that you like that
fit in this equation.
But I have my pasta portion and I have my
sweet potatoes that occupy twice as much space.
Again, this works for me.
I’ve been lean now for a long period of time.
This is how I eat.
If this didn’t work for you, if you tried
this and it wasn’t working for you, the first
thing you’d do is switch these up to go to
a smaller portion.
Which is what I recommended at the beginning
of the video, for those looking to lose weight.
But I wouldn’t sacrifice my protein portion
over here.
So, guys, I hope that you can at least try
It’s a very simplified approach, I get it.
But a lot of times, simple is what works.
Simple is what gets adopted long term and
dietary consistency revolves around simplicity.
This is something I want you guys to try.
If you’re looking for a step by step plan,
we include our nutrition plan with all our
programs – the X-Factor Meal Plan – and
I’ll not only show you some of these strategies,
but I’ll give you more of the lists of foods
to do it.
Guys, as I mentioned, if you want to find
a list of the carbohydrates, we have them
over at
I’ve put together a free list of the fibrous
and starchy options so you can peruse those
and see what fits your tastes the best, so
you can fill out your plate better.
In the meantime, if you’ve found the video
helpful make sure to leave your comments and
thumbs up below.
Let me know what else you want me to cover
and I’ll do my best to do that for you.
If you haven’t already done so, make sure
you click ‘subscribe’ and turn on your notifications,
so you never miss a video when we put one
All right, guys.
I’ll see you soon.

  1. Did two takes of this video and somehow my fat recommendations didn't make this cut. As always recommended, healthy fats are essential to a balanced nutrition plan. One of the biggest mistakes I made earlier in my youth (as I stated in a video on the topic) was following a no-fat diet. Now, I am sure to include them in every meal. In the example provided, you want to either cook with them (pasta in a cracked red pepper and olive oil red sauce) or add them directly (sweet potato mash with added butter). If fibrous carbs were spinach for instance, I would never eat them raw. I'd instead sautée with garlic and oil and mushrooms for more flavor. Remember, if it's not tasty you won't eat it long term. This defeats the purpose of establishing a game plan for PERMANENT healthy eating! I'll publish the unseen footage on my instagram @athleanx for those interested in watching!

  2. This video is excellent I been doing this for a long time now, and it does work ,I lost fat and gane muscle very helpful Athleanx and well explained, but for some people like they said you can take your horse to the river but you can’t make it to drink water good luck on your diet everyone

  3. So , when losing weight , lots of meat and veggies and less pasta/potatoes. When ripped and constant on the workout, you start swapping some of the veggies for the pasta/ potatoes and see what works.

  4. I’ve tried tracking my calories and although it is quite time consuming I find it has worked the best. When I am not conscious of what I’m eating that is where I get off track. Thank you for the easy trick Jeff, love your content.

  5. I can't eat protein… be it beans, soy or tofu. I am a vegan for medical reasons and the amount of protein I can actually eat ( I have to weigh my protein intake…) wouldn't fill the smallest section of that plate…

  6. When it cut to portion control on the mashed potatoes being stacked like a mountain I lost it 🤣🤣

  7. Hi Jeff, just wanted to know if sugarcane, honey or dates are healthy and good alternatives of sugar?

  8. THUMBS UP!!! Probably the best most

    SIMPLE nutrition tip I've seen… and it

    seems very doable and practical.

    Good job Jeff.

  9. I’ve always had trouble with keeping my self to eating healthy food . Especially when junk food ie at easy reach.

  10. It’s still so complicating trying to figure out the healthy amount of food per day to lose fat build muscle when your a short skinny fat chick :(( oh and old too . Damn it!

  11. Jeff and team, I have the AX meal plan and watched almost all videos. I don’t disagree with anything you say but I want to comment that we all are not hard gainers with low appetites. Yes weight loss is mostly what you put in your mouth and I can’t blame someone else for that, but I feel Jeff, Jessie and the other social media fitness are just hard gainers with low appetites, what about us (easy gainers?) who are always hungry? I’m not even sure what I’m asking, but again, many of us are not “hard gainers” can we get Jesse’s opposite?

  12. i try to 6 pack 12.00 am 3 taco gone i really want but i love food especial sugar stuff and bread and also your video 🙂 thank you so much for giving time to teaching

  13. Imma try this. My hugest issue is not eating enough vegetables. I've been getting better and eating 4 servings every other day. One day is fruits and the other is vegetables. Better then what I use to do which was eat none of these at all lol.

  14. When counting macros… particularly protein… should you go by your goal weight calculating how much you need or your current weight even if you are 50 pounds overweight? Thanks!

  15. I've seen your plates before but never focused the separation, thanks for this video! It simplifies things a lot 🙂

  16. Hi, i didn't start losing weight until i read this amazing book on the right type of foods to eat. If you want this FREE book email me friends on weightlossdripzz @Gmail .com (minus the spaces) saying, please send me the free E-book and i will send it over to you. It work wonders for me!

  17. Thank you so much. I need this.

    I always had trouble with counting calories.

    I'm going to do this from now on.

  18. A month ago i changed my who eating habits. Instead of the normal cereal for breakfast i now have some pouched eggs on wholemeal toast and a small spinach n blueberry smoothie. The @ work lunch time meal which was any microwaved meal replaced with a protein meal replacement shake then for my evening meal take out has been replaced with lots of veggies an protein/egg noodles with chicken/fish all stir fried in a teaspoon of olvie oil. And in month with no other changes i lost 10-12lb

  19. Alan Roberts is a chicken. He wont punch against Jeff but he went after that chick who said the same thing. Fuck Alan.

  20. i just use a kitchen scale and count calories from google search

    i cant use the method in the video cause id worry too much about how much i put

  21. If anyone has time to spare , you should watch “what the health” I know it has a vegetarian agenda but when you watch it you will be shocked how much corporate money has funded the American diet plans including the standard food pyramid. I’ve changed my diet and I still have a cheat meal but overall I feel so much better than I have before.

  22. I have a question/concern and I was wonder if I could get some help… Here it goes. I am 36 years old 5'9 247lbs and had never even stepped into a gym I have always been overweight and never thought of working out. Out of the blue I decided to go to the gym as a guest with a friend just to check it out, I actually liked it and decided to keep going almost on a daily basis. I even got my own membership and changed my diet drastically and started taking protein and pre-workout. I had my cheat days mainly on the weekends but I also worked out weekends, I did this from May 31st to July 17th(my birthday). I weighed myself on May 31st and I was at 247lbs and when I weighed myself on my bday I was the exact same weight literally nothing changed as far as weight so needless to say I am very discouraged. My body did change I did gain some muscle from what I can see and my girlfriend sees and people have told me I look more muscular. The only thing that would make sense is that maybe I lost body fat but gained the exact same in muscle? I just don't know if I should continue or just give it up. Any ideas or suggestions are appreciated Thank You.

  23. when I watch his video, I have to set the speed to 0.75, because he speaks very quickly. Russian hard to understand fast speech. By the way i am from russian

  24. omfg i cant believe how funny jeffs commentsection is it is leaving me in tears under every fucking video…..

  25. Great video…. 👍
    I'm doing Keto for a while and it works for fast weight loosing.
    But I'm not sure if it is enough for my muscle strength…. What do you think?

  26. This is so true I tried this for a week and lost 4lbs and ate every single meal!!! While drinking no coffee!

  27. This is brilliant. Coming from a person who has counted calories many of times and FAILED, it's not about counting the calories. It's about portion control (the height of the plate) and what is ultimately on that plate. Now, to only make the change to less starch and more fibrous carbs and I will be all set.

  28. What size plate is that? Cause technically I can use a custom made giant plant. Would that still work? All jokes aside, having so many sizes out there, it is an important piece of info that was missed in this video

  29. ATHLEAN-X is the only channel I watch for advise on bodybuilding and workout routines. I watch a couple of other channels for inspiration but I only listen to Jeff when it comes to training and building muscle!

  30. Does it matter the order in which you eat them, I tend to hear the order of eating such meals being fiber then protein then starches?

  31. Jeff, I meal prep all week and stick to my meal prep. Daily I eat 4-5 scrambled eggs for breakfast. I have a banana and a handful of raw nuts or raisins to get me between meals. I use small 3.5×1" Tupperware containers for lunch. One for a lean seasoned meat no sauces just meat. And one for a steamed green vegetable like broccoli. For dinner, I just eat light. Usually a green vegetable and some cheese early in the afternoon so I don't sleep on a full stomach. On Friday night I go out and have a meal of my choosing. On the weekend I am usually out with friends and family. I choose meat and vegetable options for my meals and stick to my typical egg breakfast. I drink at least a gallon of water a day and maybe one diet soda if I want it; but I prefer water. I am back in the gym but admittedly have been sporadic in the past. Even back in the gym; I can't lose any weight. I'm 38, I have a bmi of 205 and weigh 308. I don't eat candy, cake or any junk food because I literally can't without gaining weight. What should I be looking at? At this point I feel like it's impossible and feel like I'm jumping through hoops to just maintain my weight and not get bigger.

  32. Like I was bloody counting calories for the first time in my life 😂 and this pops up on my home😂😂

  33. What about good fats? Shouldn't that count for a sliver on the plate? Need some essential fats. Not much, but still some.

  34. this video is great! this is exactly how I eat except I use a food scale and myfitnesspal lol Thanks Jeff!!!💪💪💪

  35. Jeff cavelier was one of the main reason i wasnt able to build muscle for years, dont get me wrong he is pretty knowledgeable but when it comes to nutrition he really failed me

  36. Hi Jeff I am a big fan of yours and I would like to mention that typical Indian vegetarian food looks very much like what you described. Local home cooked food is not all that spicy as seen on TV./ you tube. It has lots of vegetables and lentils and a moderate amount of fat. But most importantly, it's not processed and sold in supermarket. It's cooked fresh from raw materials. I have seen some people here on you tube who teach healthy diet ( mostly American /European) but there is so much processed food that I am surprised they can eat that for long periods. I would like you to do a video on processed foods and their actual benefits / disadvantages

Leave a Reply

Your email address will not be published. Required fields are marked *