The No Diet Method

This Isn't Another "Quick Fix"

This is the EXACT nutrition system I use with my VIP clients that makes them successful in creating permanent change. It's simple, but it takes hard work. It requires consistency, tracking, and showing up even when you don't feel like it.

If you're looking for a magic pill or a short-cut, this isn't for you.

Are You Drowning in Nutrition Confusion?

You've tried keto, paleo, intermittent fasting, and nothing sticks
Every expert says something different about macros
You don't know how much protein you actually need
You're afraid to eat carbs but crave them constantly
You lose weight then gain it all back plus more
You feel guilty every time you eat something "bad"
You have no idea how many calories you should eat
You're tired of starting over every Monday
You can't stick to rigid meal plans
You don't know how to eat when traveling or stressed
You're confused about supplements and "superfoods"

The Truth About Why You're Confused

The fitness industry makes money by keeping you confused. Complex sells supplements. Complicated sells courses. But simple? Simple gets results. That's why I'm giving you the EXACT system that works.

Proof: This Method Works

These women stopped dieting and started using The No Diet Method:

🧮 Your Personal Macro Calculator

Get your exact numbers based on proven science (Requires PDF viewer with Javascript)

Age:

Weight (lbs):

Height (inches):

Activity Level:

Primary Goal:

Your No Diet Method Numbers:

Daily Calories: 0

Protein (grams): 0g

Carbs (grams): 0g

Fat (grams): 0g

Start with just protein and calories. Add carbs and fat tracking later!

STEP 1: Master the Foundation

Download MyFitnessPal

This is your new best friend. Don't overthink the app choice. MyFitnessPal has the biggest food database and it's free.

Download from app store
Set up your profile with the numbers from the calculator above
Enable barcode scanning

Start with Protein + Calories Only

Forget about carbs and fat for now. Just focus on hitting your protein goal and staying +/- 100 calories from your calorie limit.

Track your protein at every meal
Aim to hit your protein goal first
Fill the rest with foods you enjoy
Stay +/- 100 of your calorie goal

Learn to Track Everything

This is where most people fail. You must track EVERYTHING that goes in your mouth.

Use a food scale for accuracy (yes, this is important)
Track oils, sauces, and condiments
Log your food BEFORE you eat it
Track weekend days

Master This for 2-4 Weeks

Don't rush to the next step. Most people try to do everything at once and fail.

Focus only on protein and calories
Build the habit of consistent tracking
Learn which foods help you hit your goals
Only move to Step 2 when this feels easy

STEP 2: Add Full Macro Tracking

Now Add Carbs and Fat Goals

Once protein and calories feel automatic, it's time to dial in your carbs and fat.

Use the numbers from your calculator above
Protein stays the same (this is your non-negotiable)
Carbs fuel your workouts and recovery
Fat supports hormones and keeps you satisfied

The 80/20 Rule

80% of your calories come from whole, nutrient-dense foods. 20% can be whatever you want.

This means if you eat 1800 calories, 360 can be "fun foods"
That's room for wine, chocolate, or whatever you enjoy
No guilt, no "cheating" - it's built into the plan
This makes the method sustainable long-term

Adjust Based on Results

Your body will adapt. Here's how to keep making progress.

Weigh yourself twice per week (in the AM on empty stomach and bladder)
Take weekly averages, ignore fluctuations and watch the trends
If weight loss stalls for 10-14 days, reduce calories by 100-150
If losing more than 2lbs per week, increase calories by 100-150

🎯 The Flexibility Scale

Adapt your approach based on what life throws at you:

Level 1: Protein + Calories

Super busy, high stress, traveling. Just hit your protein goal. Don't worry about anything else.

Level 2: Protein + Calories, 80/20 Rule

Normal busy life. Track protein and total calories. Use 80/20 to keep food quality high. This is your default mode.

Level 3: Full Macros + 80/20 Rule

Dialed in mode. Track all macros precisely. Use this when life is stable and you want maximum results.

When to Use Each Level:

Level 1: Vacation, work deadlines, family crisis, special events

Level 2: Regular life, moderate stress, normal schedule, illness

Level 3: Dialled in, low stress, focused on rapid progress

STEP 3: Master Life Situations

Eating Out and Social Events

Don't become the person who can't enjoy life because of your "diet."

Look at menus online beforehand
Order grilled protein + vegetables + starch
Ask for sauces on the side
Estimate portions and track your best guess
One meal won't ruin your progress

Travel and Work Trips

This is where most women completely give up. Here's how to stay on track.

Pack protein powder and bars
Hit protein goal at every meal
Choose hotels with fridges when possible
Use grocery stores, not just restaurants
Drop to Level 1 (protein + calories) if needed

Holiday and Special Occasions

Christmas, birthdays, celebrations - these are part of life. Here's how to enjoy them without guilt.

Plan ahead: save calories for the big meal
Focus on protein first, then enjoy your favorites
Adjust your 80/20 ratio to 70/30 for special weeks
Get back to normal the next day, don't wait for Monday
Remember: one week won't undo months of progress

High Stress and Busy Periods

When life gets crazy, your nutrition doesn't have to fall apart.

Drop to Level 1: just hit your protein + calories or even calories only
Keep easy protein sources on hand (protein bars, shakes)
Don't try to be perfect when everything else is chaos
Consistency over perfection always wins
Return to full tracking when stress decreases

🚫 NUTRITION MYTHS BUSTED

MYTH: "Keto is the only way to lose fat"

TRUTH: Keto works because it creates a calorie deficit. You can lose fat eating carbs if you're in a deficit. Keto is just one tool, not magic.

MYTH: "You have to do intermittent fasting"

TRUTH: I.F. works for some people because it helps them eat fewer calories. Meal timing doesn't matter - total calories do. If you like breakfast, eat breakfast.

MYTH: "Carbs make you fat"

TRUTH: Eating too many calories makes you fat. Carbs fuel your workouts and help you recover. Your body needs carbs to build muscle and perform.

MYTH: "Clean eating is required"

TRUTH: There are no "bad" foods, only bad portions. A calorie is a calorie. You can eat pizza and still get lean if it fits your macros.

MYTH: "You need expensive supplements"

TRUTH: Protein powder and a multivitamin are all most people need. Save your money. Good food beats expensive supplements every time.

MYTH: "Eating at night makes you fat"

TRUTH: 2000 calories is 2000 calories. Your body doesn't care when it gets them. Total daily intake matters way more than when you eat.

⚠️ BRUTAL HONESTY TIME

This method requires work. You'll need to track your food every day. You'll need to plan ahead. You'll need to make choices that your friends might not understand. This isn't a quick fix or a magic solution.

BUT... it's simple. It's flexible. And it works for the long term. No more yo-yo dieting. No more starting over every Monday. Just consistent progress toward the body you want.

What Happens Next?

Week 1-2: You'll start seeing the scale move and feel more in control around food.

Week 3-4: Your clothes fit better. People start asking what you're doing differently.

Week 6-8: Significant visual changes. You understand how your body responds to different foods.

Week 12+: This becomes your lifestyle. No more dieting, just living in the body you want.

My Personal Experience:

"I used to be the queen of extreme diets. Keto for 3 weeks, then a binge. Whole30, then pizza for a week. I was trapped in the cycle. The No Diet Method saved my sanity and gave me the body I always wanted. Now I eat pizza, drink wine, and maintain my results year-round. This is the freedom I want for you."

More Proof This Works

Real women, real results with The No Diet Method:

The No Diet Method Works Because:

It's Flexible

Adapts to your life instead of forcing your life to adapt to it

It's Sustainable

No foods are off-limits. You can do this for life

It's Simple

Just protein and calories to start. Add complexity only when ready

It's Science-Based

Based on proven research, not social media trends

Ready to Stop Dieting Forever?

You now have everything you need for nutrition to get started. If you want the COMPLETE system with customize training for your goals, habit setting, weekly progress reviews, and a community of women just like you...

I'm now accepting new women into my 20-Week Hourglass + Big @ss Program.

Book Your Free Strategy Call

Last year I closed my roster for 3 months... Spots are limited, join while you still can!

What You Get on the Strategy Call:

✓ Expert macro calculation based on your specific goals
✓ Personalized training strategy to create curves in the right places
✓ Discover the #1 mistake keeping YOU from your dream body
✓ Direction on exactly what you need to do to succeed
✓ How to stay consistent even with your crazy lifestyle
✓ Whether my program is right for you (honest assessment)

Even if we don't work together, you'll leave with a clear action plan.

Questions? I'm Here to Help:

Instagram: @_casey.tyler (DM me anytime)

WhatsApp: Click Here To Chat

I personally read every message and love helping women become their sexiest and most badass self!

Stop Confusing Yourself

You have everything you need to succeed.

Now stop reading and start tracking.