My Big Fat Healthy Diet

There seems to be an idea floating around that calories do not matter, only what foods you eat matter. The idea is that if you eat healthy, organic, non-processed foods you will lose weight regardless of your calorie intake. So, for fun I decided to design a 4000 calorie daily diet of only healthy foods to show how easy it is to overeat on foods that are good for you.


2 medium fried eggs (44 g per egg) – 126 calories

100 g turkey bacon – 381 calories

1 tablespoon coconut oil for frying (25 g) – 180 calories

1 cup raw orange juice – 112 calories

2 slices whole wheat toast – 200 calories

Total for breakfast: 999 calories


2 slices whole wheat toast – 200 calories

1 medium avocado – 250 calories

2 teaspoons raw almond butter – 94 calories

1 cup skimmed milk – 120 calories

Lunch Total: 664 calories


1 cup Whole wheat pasta – 174 calories

200 grams chicken –  478 calories

2 tablespoons olive oil for dressing and frying – 238 calories

1 serving of red wine – 125 calories

Total dinner: 1015

Snack 1 

1 oz (28 grams) mixed nuts – 375 calories

Snack 2 

1 cup granola – 300 Calories

1/2 Almond Milk –  30 calories

1 Medium Banana (118 g) – 105 Calories

Snack 3 

1 Cup baba ganoush – 363 Calories

100 grams carrots – 35 Calories

Total Calories for the day: 3886

I could have added more food to this diet, but I wanted this to be somewhat realistic. The food I listed is pretty much all standard “healthy” food that people include in their healthy diets thinking that they’ll lost weight just because the food is less processed and more natural, paying no attention to the calorie content.

To compare, here is a random day at my current 1500 – 1700 calorie consumption:


Black Coffee – 0 Calories



400 g cottage cheese – 384 Calories

100 g sugar free strawberry jam – 60 Calories

Total lunch: 444 Calories


400 g lean ground beef – 484 Calories

26 g Hellman’s real mayo – 159 Calories

0.5 tablespoons of canola oil – 67 Calories

20 g Iceberg Lettuce – 2 Calories

2 Slices burger cheese – 128 Calories

Total dinner: 840 Calories


1 Snickers protein bar – 199 Calories

Total Calories for the day: 1483

The fact of the matter is that you can lose weight eating only convenience foods like twinkies, I wouldn’t recommend it but it can be done as long as you are in a caloric deficit. You can also pack on the pounds eating paleo, keto, vegan, or any other diet program if you are consuming more than you burn. I’ve done so myself, I’ve stalled out on keto and gained weight on keto. I still eat fairly low carb in my current diet, but I no longer put coconut oil or butter in my coffee, a cup of fatty sauce on my meat, or consume unlimited amounts of “good food” like nuts and avocado.

This is not denying that your body is obviously going to be better off if you consume whole, unprocessed and natural foods. After all, getting enough of critical macro and micronutrients is very important for health, but it’s possible to over-consume calories and be under-consuming nutrients. If you want to lose weight, meaning reduce body fat, eating less calories than you burn over a period of time is the only factor that matters. If you are looking to reduce body fat and improve health, the quality of the calories matter.


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