Eat It! audiobook cover - The Most Sustainable Diet and Workout Ever Made: Burn Fat, Get Strong, and Enjoy Your Favorite Foods Guilt Free

Eat It!

The Most Sustainable Diet and Workout Ever Made: Burn Fat, Get Strong, and Enjoy Your Favorite Foods Guilt Free

Jordan Syatt and Michael Vacanti

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Categories:
Health & Nutrition

If You're Curious About These Questions...

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Key Takeaways from Eat It!

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Mind Map

Eat It!
Core Philosophy+
Managing Expectations+
The Diet Mechanics+
Nutritional Priorities+
Macronutrients+
Strength Training+
Practical Hunger Hacks+

Quiz — Test Your Understanding

Question 1 of 8
According to the authors, why do weight-loss patterns naturally include spikes and plateaus rather than a straight, unbroken decrease?
  • A. Because the body's internal systems use a process called homeostasis to try and keep the body exactly the same.
  • B. Because metabolic rates naturally decrease by 50% after the first week of dieting.
  • C. Because it is impossible to accurately track calorie intake on a daily basis.
  • D. Because the body converts excess protein into fat during periods of low carbohydrate intake.
Question 2 of 8
What is the primary reason people often lose weight quickly on zero-carb diets like keto, according to the book?
  • A. Zero-carb diets force the body to burn muscle tissue instead of fat.
  • B. Carbohydrates contain more calories per gram than fats and proteins.
  • C. Eliminating carbohydrates reduces water retention, resulting in the loss of water weight rather than body fat.
  • D. Zero-carb diets automatically put the body into a severe calorie deficit.
Question 3 of 8
How do the authors apply the '80-20 rule' to a successful weight-loss program?
  • A. 80 percent of your calories should come from protein, and 20 percent from carbohydrates and fats.
  • B. You should focus on diet for 80 percent of your weight loss and exercise for the remaining 20 percent.
  • C. As long as you hit your daily calorie goals 80 percent of the time, you will still lose weight and hit your target.
  • D. You should eat at a calorie deficit for 80 days and then take a 20-day break to reset your metabolism.
Question 4 of 8
If your goal body weight is 150 pounds, what should your daily calorie limit and daily protein intake be based on the authors' formula?
  • A. 1,500 calories and 75 grams of protein
  • B. 1,800 calories and 150 grams of protein
  • C. 2,000 calories and 100 grams of protein
  • D. 2,250 calories and 200 grams of protein
Question 5 of 8
Why do the authors suggest making protein a higher priority than carbohydrates and fats when trying to lose weight?
  • A. Protein contains fewer calories per gram than carbohydrates.
  • B. Protein is the only macronutrient that the body cannot convert into body fat.
  • C. Protein makes you feel fuller with fewer calories and burns more calories during digestion.
  • D. Protein completely suppresses the hormones that trigger feelings of hunger.
Question 6 of 8
According to the authors' four-step priority list for food, what is the absolute number one priority for long-term diet success?
  • A. Eating nutritious foods that you actually like and enjoy.
  • B. Staying strictly under your daily calorie limit.
  • C. Hitting your daily protein goal.
  • D. Eliminating all processed carbohydrates and fats.
Question 7 of 8
When discussing strength training for weight loss, what does the principle of 'progressive overload' refer to?
  • A. Gradually increasing the amount of protein you consume after each workout session.
  • B. Pushing your limits in every session by increasing weights or repetitions rather than doing the exact same routine.
  • C. Doing a series of isolated exercises, like bicep curls, until the muscle completely fails.
  • D. Working out every single day without taking rest days to maximize calorie burn.
Question 8 of 8
What unusual but highly recommended trick do the authors suggest for fending off late-night cravings and lingering hunger?
  • A. Drinking a tablespoon of apple cider vinegar
  • B. Doing a set of fifty bodyweight squats
  • C. Brushing your teeth
  • D. Eating a small handful of raw almonds

Eat It! — Full Chapter Overview

Eat It! Summary & Overview

Eat It! (2022) offers a sensible, fact-based and reassuring weight-loss program for those of us who are tired of chasing the latest diet trends. You’ll find sound advice and a guilt-free approach to shedding pounds and eating sensibly.

Who Should Listen to Eat It!?

  • Anyone trying to lose weight
  • People who’d like a healthier relationship with food
  • Health-conscious individuals

About the Author: Jordan Syatt and Michael Vacanti

Jordan Syatt is the founder of the online fitness coaching business Syatt Fitness. In his career as a personal trainer, he has helped countless clients lose weight, gain strength, and enjoy their favorite foods in a healthy and guilt-free way.

Michael Vacanti is the founder of the online fitness coaching business On the Regimen. Alongside Jordan Syatt, he is the co-host of the podcast How to Become a Personal Trainer. Together, their work has appeared on CNN, Men’s Health, and Huffington Post.

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