A note about quantity: They’ve done numerous studies proving that the people who have the hardest time losing weight are the same people who have the hardest time judging and journaling accurate quantity. Said another way, if the scale isn’t moving, you should literally weigh and measure your food to recalibrate yourself to how much you’re eating.
The next issue is quality.


Now, quality works on multiple levels. When people are eating fast food, they don’t need to worry about whether their eggs are free-range. They need to worry about eating less fast food.
There are a lot of different diets that look at quality. Usually, they recommend a certain level of quality and that’s the level of quality you’re told to eat.
You need to move through levels of quality. If you’re eating Ding Dongs and Ho Hos every day, that’s the thing to handle. You don’t need to worry about not eating a turkey sandwich because it isn’t what a caveman would eat; you just need to stop eating Ding Dongs.