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800g Challenge Explained

The 800g Challenge is one way to ease into Macros without diving into the deep end of specific counting, weighing and tracking.

This is using the #800gchallenge method. EC Synkowski, of Optimize Nutrition, developed the #800gchallenge to improve overall health, performance and recovery of anyone starting or in the midst of their fitness journey. The biggest difference between THIS option and past challenges is that there are NO RESTRICTIONS.

Yup, you read that right, no restrictions. The only requirement is that you simply eat 800 grams of fruits and vegetables per day. That’s about six cups of fruits and veggies, and as many leafy greens as you’d like. How will that help you improve your health, weight or performance? Simple. Having to consume such a large quantity of fruits and veggies keeps you full and helps you to make better choices at every meal in order to meet your daily target. Eating “perfect” ALL the time, isn’t realistic and doesn’t have longevity and this challenge allows for those imperfections without penalty.

Few Great Videos to Watch:

TEDx Talk on 800g Challenge

MakeWODsGreatAgain Video Podcast on 800g Challenge


WEIGH IN GRAMS: On a food scale, weigh fresh, cooked, canned or frozen, fruit and vegetables and keep a tally in a notebook or on your phone. By the end of day, total grams must equal eight-hundred grams. If you don’t have a food scale, you can measure out six cups of fruits and vegetables per day. Leafy greens are not included as part of the six cups.

VEGETABLES: cucumber, squash, zucchini, cauliflower, broccoli, potatoes (sweet, Japanese yam, white, purple, yellow), peppers (without the seeds), green beans, snap peas, brussel sprouts, corn on the cob or kernels (not popcorn), peas, beans, tomato (salsa and sauce count without added sugar)

FRUITS (LESS THE PIT, PEEL or CORE): apple, peaches, nectarines, grapes, blueberries, strawberries, raspberry, pears, mango, grapefruit, oranges, kiwi, banana, avocado, coconut, olives

THE FOLLOWING DO NOT COUNT TOWARDS YOUR GRAM TOTAL: dried fruit/veg, processed or packaged foods (potato chips, french fries), pit or core or peel that is not consumed, fruit/veg juices, coconut flakes

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