Clean eating does not guarantee weight loss. There are people that eat “clean” and lose weight. Not because of food choices but due to eating less calories than their body requires, causing overall body fat to decrease.

In this audio, I discuss the connection between clean eating and weight loss.

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Brad Newton:

Hi everybody, Brad again from This is all about clean and eating and weight loss and how they’re connected together. It’s important because when I first started my journey in getting into the best shape I thought that I had to remove everything refined, everything in a packet, I couldn’t eat sugar, I couldn’t have doughnuts because I loved doughnuts back in the day and I thought I had to remove all of that stuff.

I remember even going to a seminar by a well known guru that talked about having to remove all of this stuff and go completely green; green food or green smoothies and that kind of thing and that was the pathway to weight loss. When I went down that path I surely emptied out my cupboards and went to the supermarket and bought all this food, eggplants, and carrots, and stuff that I’d never eaten, like eggplant I never had in my life, I didn’t know how to cook it but suddenly I’m having all this stuff that I never had before.

After a week I went back to what I was doing because it just wasn’t sustainable. For so many years after that I remember just struggling because I thought in my head that the only way that I could get in shape was to completely remove all these foods. Then of course you look on Instagram and then people, they have their highly photoshopped, filtered to the maximum photos of these eating raspberry atopped oats, organic oats and things like that and then you look at their abs and you go, “Well, that’s what I need to do to have abs, I need to have raspberries and strawberries with my organic oats every morning.

We’re sort of lead to believe that that’s the only way and that’s how you do it. Of course then you hear about people like your friends, and I’ve got friends that’ve gone completely Paleo, for example, or they’ve gone completely vegan and they’ve managed to lose weight. I’d think to myself, “Well, how am I supposed to … How?” I remember just getting so confused about that. Then I’d looked at the science and I learned that after transforming my body and maintaining it and then competing and doing this competitively I’ve learned that clean eating doesn’t guarantee weight loss.

In fact, I know a lot of people that clean eat, and if you’re listening to this and you are one of them and you’ve been clean eating for a while and you’ve tried what I tried years ago and you haven’t been successful, then don’t fret because there is a solution. That is, you just need to get your calories under control. You can overeat the cleanest calories on earth and still be out of shape. I know a lot of people that clean eat and they’re not in shape. I was one of those people. I know those people now and I know that it’s a game of calories, not necessarily a game of what you’re eating.

In terms of your health, of course what you eat is really important. Of course getting vegetables and certain amounts of fats and protein and so forth in your diet, correct ratios, is important for a certain level of health but when it comes to weight loss and weight gain this is the biggest piece of advice that I have for everybody listening to this. That is, please don’t confuse clean eating with weight loss and weight gain because they’re actually not directly connected.

In terms of health, clean eating is connected. Yeah? Of course. As I mentioned before, having nutri-dense foods, vegetables, a balanced diet as they say, is going to absolutely help you long term and of course short term in your health and well being, and your energy levels and those kinds of things. I know a lot of people that are very healthy but they’re out of shape. If you want both, if you want both health and fitness or you want health and being in shape then it’s a matter of getting those calories, those clean calories that we always talk about or hear about in the circles is getting the calories of those clean calories under control.

Now, to give this to you very practically, when I went through my journey of getting into the best shape and I started to understand this principle, I personally started cap my calories at around, at the time it was around 2,200 calories for me. My level of activity I cut that. I cut it down from 3,000 and something calories down to about 2,200 calories and I didn’t ever exceed at 2.200 calories.

I ensured that I had within about 50-100 calories of that target every day for about six weeks. Over that six week period I’ve noticed dramatic changes with my body. I was still having the occasional cheat food, I was still having refined sugar, I was still having the stuff that we’re all told we can’t have and it really blew my mind, it really did because I’m like, “Finally, finally after years and years and years of frustration I’m getting somewhere.”

Then I was super curious and I started to look into the science of it and then of course I realised that it is a game of calories, it is a game of energy balance and all these other things I talk about in other audios and videos and stuff like that. To sum this up and I’ve course I’ve got articles on my site,, I talk about how to calculate your macros or how to calculate your macro-nutrients.

If you go to the home page on my site, a simple calculator, literally just punch in a couple numbers. It’ll tell you how many calories you need to eat to maintain over a certain period of time for you to get a certain shape whether you’re to cut fat, build muscle. Then when it comes to clean eating it’s about 80%, 70-80% of your total calorie allowance being from food that is nutrient dense like vegetables and fruits and those kinds of things.

Then the other 20-30% of food is from your favourite indulgences like refined sugar. If you want a latte with two teaspoons of sugar you can have a latte with two teaspoons of sugar, it’s not going to kill you in terms of your physique, it’s all about balance. Of course, if you look at the science, look at the research it’s pretty clear and we know this from experience that when you start really restricting yourself from everything, if you can’t have anything … You know those people like, “I can’t have anything. I can’t have that teaspoon of sugar,” these are usually the first people to break and usually swim wildly into the binge eating side of the pendulum.

When you look at people that more flexibly diet the way I do it where I get 80% of my calories from clean foods, 20% of my calories from food that is all frowned upon; chocolate, ice cream, burgers, doughnuts, fries. When you get 20-30% of your calories from those foods you have a balanced life and it allows you to have a social life. Allows you to not be really locked up in the mindset of only eating a certain way and being stressed about that.

I wanted to just talk about that, I hope that was clear. Just keep that in mind, it’s very important. A lot of people mistake in the two. They think if they eat clean they’ll lost weight. No, no, no, clean eating doesn’t guarantee. You can eat cheesecakes, we’ve all eaten cheesecakes, you can have raw protein balls until the cows come home and still be out of shape. Of course, if we know people that are eating clean and manage to lose weight it’s because they happen to be eating less calories than what their body needs.

That’s it, that is it. I’ll make one more reference to the Twinkie diet professor, a guy who is a nutrition professor, he lost a lot of weight, a lot of weight, I’ll talk about this in another podcast, by literally eating Twinkies, Little Debbie snacks, Oreos, sugary cereals, and those kinds of things. He did that for a period of time, like four or five weeks or so and he lost a lot of weight.

He was eating junk food, he was on a convenience food diet. I don’t recommend that but he wanted to prove the point that it’s about calorie management, calorie control and not what you eat. Have your clean food of sweet potato, apples, vegetables, almonds, grapes, whatever it is, but for a guide typically don’t exceed whatever the calorie number you … Go to my site, go to the calculator, don’t exceed, in my case, 2100 calories.

Eat clean but don’t exceed, in my case, 2100 calories, 2200 calories. If I eat 3,000 calories of grapes, and sweet potato, and nuts and apples and things of course I’m going to gain weight because I’m exceeding my calorie target. Anyway, I talk more about this on my site. Thanks so much for listening, have an awesome and go to my website, for any questions.


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