Yes, you read that right: I eat an entire pint of ice cream in one sitting every week and still reach my fitness goals.
The interesting thing is that it doesn’t matter if I’m trying to lose body fat or gain muscle, I can still enjoy this delicious treat.
Before I get into how this all works, I have a confession…
I don’t actually eat ice cream all that often, because I’m more of a gelato kind of guy.
At first, it may not seem like much of a difference, but since I tried it a couple years ago, I haven’t looked back.
That said, let’s get into how I can eat a pint every week and still make progress.
My Simple Diet Hack To Enjoy Myself
The only reason I’m able to fit gelato into my diet every week is because of this magical thing called calories.
I’ve spent some time learning how many calories my body burns on a daily basis (on average) so I eat close to that amount every single day.
Because I lift 4x per week, my primary method of transportation is walking, and I’m a 28 year old 6 foot tall 185 pound male, I burn about 2,600 calories per day.
If I’m trying to lose weight, I’ll eat 10-15% less than that total amount (2,210-2,340).
If I’m trying to build muscle, I’ll eat 10-15% more than that number (2,860-2,990).
Regardless of my goal, an 800 calorie pint of gelato easily fits within those numbers once per week.
An easy way to find out how many calories you burn on a daily basis is by using the calorie calculator on IIFYM.com.
Not everyone burns the amount of calories I do, but you might be surprised as to how many you actually are burning.
Some Rules I Follow With My Diet
Let’s be clear, I don’t just sit around and eat gelato all day every day.
It’s one day per week that I allow this.
For most of the week, I will eat whole foods such as eggs, oats, strawberries, spinach, almonds, chicken breast, wheat pasta, and rice.
I make sure I get at least 100 grams of protein, 25-35g dietary fiber, and 50g+ dietary fat.
I also drink 2 cups of black coffee, 2 cups of plain green tea, 50ml bourbon, and 3-4 liters of water per day.
My calories are controlled, and I stay as active as possible considering my desk job.
When it comes to having this pint of ice cream, I will cut back on my servings of carbohydrates, but aim to keep fiber as high as possible at the same time.
That way I can enjoy a pint of mint chip gelato guilt free.
How You Too Can Enjoy Your Favorite Snack While On A Diet
At first, it may not seem all that fun, but tracking your calories is a skill that can be learned easily.
What I suggest is using that calculator linked above, downloading the free MyFitnessPal app, and setting that number of calories as your goal.
As long as you get enough protein, fiber, and dietary fat, and stay within your calorie goals, you can fit in nearly anything you want into your diet.
I’ve found that a diet that allows some flexibility is much easier to stick with.
The longer (and better) you stick to a diet, the better results you get.
And if you’re looking for a guide to help you get those results, click the link below to get a free copy of The Guide To Gains.