*** ONLY 1 RULE ***
(This is the exact plan I use to stay fit)
You don’t need to eliminate food anymore
(The truth is that you need to add foods in)
Because diets based on elimination and restriction aren’t sustainable when they make you give up all the foods you love anyway.
Take it from me, a nutrition coach. I know.
And adhering to a rigid plan that doesn’t work in real life while obsessing about details that don’t matter is why diets have failed you.
The #800gChallenge® is the exact system I use everyday to give me the energy to hit my fitness goals, run my company, and keep my body composition in check.
The #800gChallenge® is what I start all my 1-1 nutrition clients out on.
You don’t need to be perfect
Stop thinking there is some perfect plan or ideal that we keep failing to uphold.
Just eat a healthy daily dose of fruits and veggies and don’t worry about the rest.
You no longer need to exhaust yourself figuring out which foods, in which combinations, you can eat at certain times, or count macros or calories, or follow a specific meal plan to have diet success.
Let’s get real… the occasional cheat food actually helps you sustain your diet motivation longer without sacrificing any of the benefits of a healthy diet.
I challenge you to eat without guilt or obsession
THE SCIENCE IS CLEAR
When you eat 800g of fruits and vegetables, you:
Improve your fitness performance
Have more energy all day long
Or tracking calories or macronutrients
How the #800gChallenge® works
Where fad diets take foods away…
the #800gChallenge® adds foods in.
Where most diets have impossible-to-sustain rules and restrictions, the #800gChallenge® has ONE simple rule:
1. Eat 800 grams (g) of fruits and/or vegetables, by weight, a day.
That’s it! No foods are restricted during the challenge; you continue to eat whatever else you want.
What’s more, you pick which fruits and vegetables to eat to reach those 800 grams, and you can weigh them cooked, canned (drained), frozen, or fresh.
Do I have to weigh and measure my food?
Weigh food when you’re at home but no need to drag a scale to a restaurant or when you’re traveling. A closed adult fist is about 1 cup. About 6 cups (6 fists) gets you close to 800 grams.
Except for leafy greens. They only weigh ~25g/cup – so think about it as 6 cups a day and as many leafy greens as you want when you are estimating.
What does 800 grams look like?
“No single food quality intervention has changed my eating for the better the way that the #800gChallenge® from OptimizeMe Nutrition has. It has fundamentally and effortlessly improved the quality and nutrient density of my daily eating. I add my protein needs in on top of my 800-grams. At 45 years old, I didn’t realize I could still improve my performance and body composition. I guess I was kinda eating like a jerk?”
“I am staying satiated longer during the day. I love to eat and this lets me eat a lot of volume. I feel more energized during the day. This is so easy to do and it is sustainable long-term”
“The #800gChallenge® is the bomb. My training is through the roof; I have zero cravings. If I want to be a human and have a drink or pizza, I don’t hate myself after. Hormonally, I feel like a million bucks.”
You don’t have to “go it alone.”
Join the 30 Days of the #800gChallenge®, to get instant access to:
– Daily tips for 30 Days to make the #800gChallenge® part of your every day life.
– Short-lessons each day that explain answers to your most frequently asked questions (what fruits and veggies are best? Isn’t this too much sugar? What about supplements?)
Plus you get BONUSES!
#800gChallenge® Shopping Planner so you know how much to buy! No more over or under- shopping.
#800gChallenge® On-the-Go shows you how to stay on track when you’re not at home.
Top 5 Budget-friendly and Versatile #800gChallenge® Foods so you don’t break the bank!
Join the 30 Day of the #800gChallenge®
$47 one-time payment.
4 months access.
10 day full-refund guarantee.
Fill in the form below for INSTANT ACCESS.
What makes the #800gChallenge® different from other diet plans?
When people think about diets, their first thought is: “What do I have to give up?”
That deprivation mindset usually ends up in more cravings to which we cave – ending the diet soon after you began.
With #800gChallenge®, no foods are off-limits as long as you hit your 800-gram target each day.
It turns out, you aren’t as hungry for junk food because you are pretty full of 800 grams of fruits and veggies.
But can you see how different that is from feeling deprived because you can’t ever have your favorite ice cream or donuts?
Diets based on elimination aren’t sustainable
Hi, I’m EC (Eva Claire) Synkowski. I’ve worked as a fitness and nutrition coach for over 20 years. I have a Masters In Human Nutrition & Functional Medicine. I’m a Certified Crossfit Level 4 Coach (CF-L4) and a TEDx speaker.
Sorting out the “BS” from the truth is my trademark in the coaching industry.
I help clients reset eating habits with realistic goals without the stress of “doing it right” or overly restrictive elimination diets.
And you know how a workout buddy helps you stick with your workouts? Nutrition is the same!
“She makes it simple and doable.”
What users really think about the #800gChallenge®
“I will be making this a lifestyle even after 30 days. Body composition has changed. Body fat is down. Weight down and inches lost. Consistency is key.”
Yes, 800 grams is the baseline and larger or more active people can scale up. It only ends up being about 500 calories, which is 25% or less of people’s caloric intake on average.
And remember, it fits on one dinner plate! A plate you would use for one meal!
It is recommended you do at home or at the office for education. However, 1 cup is about ~100 grams and a closed adult fist is about 1 cup. About 6 cups (6 fists) ends up being 800 grams. Except, leafy greens in salads don’t weigh much. They only weigh ~25g/cup – so think about it as 6 cups a day and as many leafy greens as you want when you are estimating.
The cup/fist method can be used to estimate grams on the road or out at restaurants. And the more you weigh and measure at home, the more accurate your estimates become.
Maybe! What usually happens with the #800gChallenge® is that people fill up on the lower calorie fruit & veggies and don’t have as much room for all the junk food. So many people have lost weight. However, if you continue to have too much beer, pizza, and ice cream on top of the 800 grams of fruits and vegetables, you will not lose weight.
Yes. While not a single number can be perfect for everyone, 800 grams is considered the baseline where people can scale up from there. Eight hundred grams of mixed fruits & veggies ends up being ~400-500 calories (up to 600 calories with avocado and potatoes). This is usually about a quarter of most people’s daily caloric needs. The carbohydrate load depends on the types of fruits and veggies consumed; it will often be 100g of carbs or less. People also eat about 3,000 grams a day of food by weight, so 800 grams is a reasonable volume dedicated for fruits & veggies.
Sure. Remember, it’s ideal to eat a diverse array of fruits and vegetables to maximize the variety of vitamins, minerals, fiber and phytochemicals in the diet. ANY fruit and vegetable choice is usually better than other items in the diet (e.g., grains, processed carbs), but then to optimize that, you need variety.
Add up all the qualifying items in the recipe and then divide by the number of servings. It will be close enough!
Yes, they do but remember: you can “cheat” any diet. If you are relying on pickles to hit your 800 grams every day, you can do better (they are heavy with low nutrient value). Also remember, people may be at different stages in their diet. Someone eating a standard American diet is WAY better off eating 800 grams of pickles and white potatoes a day. But is that an optimal nutrient density? No.
This challenge is 30-Days. However, as long as there is value for you, keep doing it! There’s no downside and proven health benefits. OptimizeMe Nutrition’s founder EC Synkowski has been using it since June 2017 because of the simple accountability it provides each day.
Because Aune et al. (2017) found it was associated with better health outcomes and this volume also meets or exceeds multiple other fruit and vegetable recommendations (e.g., USDA). See more on the “why” and benefits here.
The idea for the #800gChallenge® started in the summer of 2017 after OptimizeMe Nutrition’s founder EC Synkowski reviewed the research by Aune et al. (2017). She publicly announced the challenge on Jan 7, 2018.