The #1 Mistake People Make When Trying to 'Eat Clean' in the Summer (and What to Do Instead)

Ah, summer. The season of fresh starts, sunshine, and... overly ambitious diet plans?

Every year, we see a wave of people try to "eat clean" in an effort to shed a few pounds before beach season. And while we absolutely support improving food quality and focusing on real, whole foods, there's one major misstep that derails a ton of people:

They over-restrict and under-eat.

This usually looks like:

• Cutting out carbs completely

• Surviving on protein smoothies and salads

• Swearing off anything packaged or "processed"

And while that may sound virtuous on paper, it almost always backfires.

Here's Why It Doesn't Work (According to Actual Science)

When you slash calories too aggressively (especially carbs and fats), you put your body into a stress state. Cortisol levels rise, your performance tanks, and hunger hormones (like ghrelin) spike. That usually leads to binging or quitting altogether.

Even worse? Many people doing this are also ramping up their workouts in the summer. So you're pairing more output with less input. Not a smart combo.

Layne Norton, PhD, has repeatedly shown in the research that sustainable fat loss requires an appropriate calorie deficit paired with adequate protein, carbs, and fats to support energy and recovery. No food group needs to be demonized. Just portioned appropriately.

Alan Aragon and Dr. Gabrielle Lyon also echo this: the best "diet" is the one that preserves muscle mass, supports performance, and keeps you full enough to actually stick to it.

So What's the Better Approach?

We’re big fans of the following:

1. Prioritize protein. It’s the most satiating macronutrient, it helps preserve muscle, and it keeps cravings at bay. Aim for 0.7-1g per pound of goal bodyweight per day. (Simple Plan meals make this a no-brainer.)

2. Don’t fear carbs. If you’re training, you need them. Think jasmine rice, sweet potatoes, oats, and fruit. These aren’t the enemy; they’re fuel.

3. Don’t slash calories too hard. Start with a modest deficit—10-20% below maintenance. If you're not sure how to calculate that, we can help. Or, check out our free self guided nutrition calculator here!

4. Make it sustainable. You don’t need to be a kitchen martyr to eat well. Use tools like meal prep (or, shameless plug, let us do it for you) to make your life easier.

TL;DR:

If your summer plan is salads, smoothies, and sadness…it's time to rethink that strategy.

Instead, aim for:

• Enough calories to support your activity

• Adequate protein

• Carbs to fuel your training

• Meals that are actually satisfying and easy to stick with

  
  

And remember: looking and feeling great this summer doesn’t come from punishing yourself. It comes from being consistent.

Need help with that? That’s what we do best.