3 Universal Diet Rules
last time, we talked about what makes a successful diet—sustainability, results, and feeling good while doing it. Now, let’s dive into something just as important: the three things that almost every diet has in common, no matter what it’s called.
I’ve worked with a lot of people over the years, and I’ve seen every kind of diet out there—keto, paleo, intermittent fasting, macro tracking, low-carb, high-carb, Mediterranean, carnivore. But if you strip away all the branding and fancy rules, there are a few universal habits that every single one of these diets has in common:
- They cut out alcohol (or at least significantly reduce it).
No matter what diet you follow, if you’re trying to improve your health, alcohol is the first thing to go. It’s empty calories, messes with your sleep and recovery, and slows down fat loss. This doesn’t mean you can never have a drink again, but if you’re serious about making progress, you’ll have to dial it way back. - They eliminate sugary drinks.
Soda, juices, sweetened coffee drinks—all of these are just extra sugar with zero nutritional benefit. Almost every diet, no matter what style it is, will have you cutting out these drinks because they add unnecessary calories without filling you up. Swap them out for water, black coffee, or zero-calorie drinks, and you’ll notice an immediate difference. - They prioritize protein—often aiming for 1 gram per pound of bodyweight.
If you’ve ever tracked your food, you probably noticed that you weren’t eating as much protein as you thought. Every solid nutrition plan emphasizes getting enough protein because it helps build and maintain muscle, keeps you full longer, and supports overall body composition. The general target? About 1 gram of protein per pound of body weight. Even if you’re not ready to go that high, increasing your protein intake is one of the simplest ways to improve your diet.
At the end of the day, diets might have different names and rules, but they all follow these same basic principles. If you want to improve your nutrition without stressing over what plan to follow, start with these three habits, and you’ll be ahead of 90% of people.
Ready to get serious about your health and fitness?
