You Can't Outwork a Bad Diet

Have you been struggling with bad eating habits or been trying to make a decision on how to eat “healthier”? We’re here to help! Over the next month, we’ll be releasing a blog post each week from CHT’s own Robert Langston that goes in depth on 5 of the most common dietary trends.

I’m asked the question, “What type of diet should I follow?” on a regular basis. With so many different options and conflicting data it can be very confusing to make a decision. This series will cover the 5 most common diets and information to help you make a more informed decision. This week’s post will serve as an introduction to the series by providing details on what each diet consists of and the criterion I use for evaluating each method.

**Also as a quick disclaimer, while I am knowledgeable on each of these talking points, I am not a licensed dietitian or certified nutritionist. This post is meant to be a discussion from the point of view of a health professional and not a guide to selecting a new dietary lifestyle. **

When it comes to “diets” the most common approaches are

S.A.D (Standard American Diet)

  • High in processed foods

  • High in calorie dense beverages (Sodas, Juices, Coffee, Alcohol)

  • High in low quality meats

  • Low in vegetables

  • Low in nutrients

Low Carb Diet

  • 40/10/50 calorie split for Protein/Carbs/Fat

  • Higher in protein

  • High in vegetables

  • Low in carbohydrates

  • Higher in fats

  • Very little if any processed foods


  • 20/5/75 calorie split for Protein/Carbs/Fat

  • Low protein

  • Low in vegetables

  • Very low carb

  • Very high fat

  • Very little processed foods (generally speaking)

Paleo Diet

  • 40/40/20 calorie split for Protein/Carbs/Fat

  • Made up of foods that come from the Earth excluding grains and Dairy

  • High in protein (generally grass fed organic meats)

  • High in vegetables

  • High in healthy fats

  • High in nutrients

  • Very little if any processed foods

Mixed Diet

  • 30/40/30 calorie split for Protein/Carbs/Fat

  • Made up of all foods that come from the Earth including grains and dairy

  • Moderate protein (generally grass fed organic meats)

  • High in vegetables

  • High in healthy fats

  • High in nutrients

  • Very little if any processed foods

It’s important to have a big picture of what it is you’re trying to accomplish. When evaluating methods & protocols I filter them through the objectives of Health, Performance, Aesthetics and ease of Implementation. Let’s look at these objectives in more detail.

Health Objectives

  1. Preventing, managing or curing cardiovascular diseases, cancers, diabetes, chronic lung diseases and other all too common life changing conditions.

  2. Exceptional blood work values for your age and sex bracket.

  3. Removal and/or prevention of parasite & fungal infections.

  4. Rehabilitation and the prevention of musculoskeletal injuries and pains.

  5. Proper restorative sleep cycle.

  6. Removal or reduction of the use of medications.

  7. Reduction, removal and management of stress.

Performance Objectives

  1. Effect on energy systems and substrate usage

  2. Muscular recovery

  3. Mood

  4. Dehydration


  1. Body Fat effect

  2. Anabolism of muscle

  3. Water retention

Ease of Implementation

  1. How much change does this require?

  2. Cost of each meal

Tune in next week as we begin our analysis of the 5 most common diets, starting with the Standard American Diet (S.A.D.)!

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