My Viral Turkey Sandwich, the Best Diet (+ The Big Rocks)

What’s the best diet for weight loss? We’ll get to that, but first I’d like to share a little story about a turkey sandwich ūüėČ

Social media is¬†funny. You never know what’s going¬†resonate with followers. If you have a Facebook page or even a personal Facebook profile,¬†you can probably¬†relate.

There are days I’ve¬†posted something I thought was going to kill it¬†with a lot of “likes” and comments….¬†and then…. crickets… nothing – ha!¬†ūüėČ

Then there are posts¬†that¬†strike a chord¬†with many “likes,” and¬†shares because they are relatable!

That’s¬†what happened when I shared¬†a picture of my turkey sandwich!

Here’s my turkey sandwich post I shared on¬†my social media pages in¬†January ūüôā

“Because sometimes it’s the simple things like a big turkey sandwich w/grapes served on paper plates that make you happy! ?
During my brief time as a fitness competitor, though, many of the foods on this plate were given a “bad” label in my mind by both myself and my coaches.
I was told…
*You shouldn’t eat too many carbs. Oh and wheat may be bad too.
*Cut out dairy. No cheese on your sandwich
*Deli meat will kill you
*Grapes have too much sugar
etc… etc…. etc…
Nowadays many people don’t even need to be fitness competitors to think these things, because I see these beliefs popping up all over social media.
The truth is if you get your big rocks in order, (have enough protein, healthy carbs, lots of veggies and most of all eating in reasonable portions with consistency), you’ll be fine and best of all, stay satisfied, reach your goals in a sustainable way, and not get overly obsessed with food!
#‚ÄéNoBannedFoods‚Ĩ ‚Ä™#‚ÄéSatisfactionBites‚Ĩ ‚Ä™#‚ÄéEatTheSandwich‚Ĩ”


I was talking with a friend who also follows my social media pages.

  • My Friend:¬†“I loved your turkey sandwich post the other day!”
  • ME:¬†“Yes, that’s¬†gotten a lot of traction. What did you like about it?”
  • My Friend:¬†“It’s¬†relatable! A turkey sandwich on wheat bread was what I used to call a “healthy lunch,” but after¬†so many diets, I got confused about what’s¬†healthy.¬†Sometimes¬†I¬†don’t know what to¬†eat anymore!”

Isn’t that the truth?

If you ask most people about what foods are “good” or¬†“bad” for you, you’d get a dozen different answers. Why is it so confusing to figure out which eating plan is the best diet?



The diet industry changes what they consider “healthy” so often it’s hard to keep up and know what the best diet is to eat!

Why does this marketing work for the diet industry?
It’s human nature for us to respond to warnings about what’s dangerous¬†to consume, or to be attracted to what promises us quick results. The diet industry typically¬†markets based on our fears and¬†our desires for¬†fast results, even if reputable, scientific studies don’t back up their¬†claims.


I wanted to clear up¬†myths I’ve been seeing¬†and explain what the most important things are you can do to achieve health and fat loss (your big rocks).

First, clearing up some myths…

  • Worried about wheat?
    • Unless you have a wheat allergy, wheat is healthy.
  • Concerned about the sugar in fruit?
    • Unless you are really overdoing, or¬†struggling with extreme sugar sensitivity (like with diabetes), fruit is healthy does not need to be removed from your diet.
  • You must cut out dairy to lose weight?
    • That’s a myth. Again, unless you have a dairy allergy,¬†dairy in moderation is fine.
  • Will deli meat kill you?
    • I put deli meat under the “small rock” category. I do recommend low-sodium brands (Sara Lee makes a great one), but having¬†deli meat¬†in moderation has not been shown to contribute to negative health effects in peer-reviewed studies.


The big rocks are the main things you need to have in order to lose body fat and achieve good health.

The biggest one for fat loss: Calories and portions must be in a deficit to lose weight. If you need practice seeing what portions and calories should look like for your weight loss goal, hop on a calorie-tracking app like My Fitness Pal.


Another big rock: Lean protein and veggies are your friends. Have them frequently throughout the day.


Above all else, make sure what you are doing has¬†enough satisfaction built in to feel sustainable. You know you’ve¬†found the¬†best diet (your forever-fit diet)¬†when you are getting results and most of all…¬†you can imagine yourself eating this same way 10 years from now.

What are your thoughts?

Do you find yourself confused about the conflicting information in the diet industry?

Have a lingering question about nutrition I didn’t answer here? Feel free to respond and¬†contact me. I will read and answer every response.