• It’s around 8:00pm at night

  • You turn on the TV or Netflix

  • You get bored so you wander into the kitchen

  • You see some “healthy” bean chips in your pantry

  • You say to yourself, “Nope, ain’t gonna do that.”

  • You open the refrigerator and look around and see a “healthy” guacamole dip

  • You start thinking about the chips and the dip together

  • You tell yourself, “No! I can’t eat that.”

  • You walk back to the pantry to find something else to eat, but the bean chips start singing to your mind, “Eat me! Eat me!”

  • You try to ignore the temptation

  • Alas, it’s too strong and you pull out the chips and dip

  • You eat just a small amount and say to yourself, “That’s it. I’ve had enough to eat.”

  • But you go back to the chip bag and pull our more yummy bean chips.

  • You sit there eating the chips and dip until the entire bag is gone.

  • You feel like crap! You know you shouldn’t have done that.

  • You feel super bloated and you start getting depressed because you know you shouldn’t have done it.

  • The next night around 8:00pm you say to yourself, “I did it last night, I might as well do it tonight too.”

  • After a few nights of repeating this ritual, you get even more depressed because you know in your mind you’ll never be able to change.

  • By the end of the week, you’ve quit your healthy eating plan altogether.

  • A year later you’re heavier in weight than you were before.

  • You look in the mirror. You feel depressed and shameful that you let yourself get this way.


I have. How many times have I sworn I was going to stick to my new eating program and a week later I found myself doing “mini cheating.” 

One cheat meal (that felt so good) would turn into two. Then two, into a weekend of cheat meals. Before you knew it, I was fully off the rails.

And I would look in the mirror the next morning and just be disgusted with the way I looked (yes ladies, men have these same feelings).

Worse yet, I would be disgusted with myself. I would be mad and ashamed at myself for not being able to “keep it together” and stay on the program.

I would tell myself that I’m better than that, but in my heart, I felt like a loser.


That’s why I used to be a yoyo dieter. At one time or another, I’ve tried just about every popular diet. 

When I fell off one, I would see an advertisement for another and my hope would get back up and I’d say, “Finally, this is the diet that’s going to help me slim down and stay that way, once and for all.”

Throughout my life I’ve done…

  • The Keto Diet (too easy to fall out of ketosis)

  • The Atkins Diet (lasted 2 years but allowed crappy carbs)

  • Intermittent Fasting (went hungry all morning)

  • The VLCD Diet (VLCD stands for very low calorie diet. Is not sustainable in any way.)

  • The Weight Watchers Diet (Yup, I sat in those meetings. Too much counting and time.)

  • The DASH Diet (Excellent diet, but I don’t drink cow milk or eat bread)

  • The Macro Diet (counting macros got tiresome)

  • The Calorie Counting Diet (same as Macro Diet, tired of counting)


The 1-5 Diet (this is my own diet and I know I’m biased, but I think it’s the best. It’s the one I’ve sustained for over 5 years now.)

The strict rules of each of these diets always had me falling off and giving up. Or so I thought. Finally…


When I gave in and ate and unplanned cheat meal, I would get depressed and deflated. 

I allowed my self-confidence take a hit and the old voices (i.e. lies!) in my head would tell me, “You can’t do it.

See, you already gave in just like all the other times. You’re a loser. You’ll always be fat.” 

But one day I was reading a little disclaimer on a financial website that said, “Past performance does not predict future earnings.” And THAT spoke to my heart and mind.

Just because you screwed up once, doesn’t mean you have to do it again! My past does NOT predict my future! 

So I started to forgive myself and move on after messing up a meal. I told myself, “That’s just one meal. So what. For my next meal, I’ll go right back to eating on plan.” 

Forgiving yourself for going “off plan” for a meal, especially if you do it by accident, is going to give you the mental fortitude you’ll need to get back on plan the next meal.

And that’s when I came up with my…


My “Never Skip Twice Rule” says that, if you mess up for a meal or with a dessert, DON’T DO IT TWICE!

NEVER skip a healthy meal twice in a row.

Always get back on plan immediately.

This rule has served me well. It’s burnt into my brain.

Every now and then I’ll give in to a temptation to eat something off plan (usually my wife’s banana bread!), but I STOP right there. 

In fact, the next day, I’ll usually skip breakfast and wait till around 12pm to eat to make up for it.

Always remember to NEVER SKIP TWICE!

David Frey

Author and Creator of the Willpower Secret Sustainable Habits Program