We all make New Year’s resolutions. Whether it’s to be more present, spend more time with family, or hit that business goal, the change in the calendar provides an opportunity to assess what’s working or not working in our lives and plan a new course of action. For many, that involves getting in better shape and committing to a healthy diet. However, too often those visions of being ripped on a South Jersey beach by July end a couple of weeks into January when life has other ideas.

Committing to healthier eating may be difficult because it requires preparation and discipline. We have to first finish the Christmas cookies, and those leftover bottles of bubbly aren’t going to drink themselves. Fortunately, Dr. Michael Roussell has taken care of the legwork. In his book The MetaShred Diet, the former Men’s Health Nutrition editor maps out a 30 (or 60) day diet plan that guarantees immediate results. I don’t mean the one and done approach where we drop a few pounds then gain it all back with one St. Patty’s Day bender. With preparation and discipline, The MetaShred Diet will help build that desirable physique, creating lifelong habits along the way.

What makes MetaShred so different than other diets? For one, the goal is eating enough food to satisfy daily needs, which are calculated prior to following one of six levels based on caloric requirements. Although the plan is ketogenic based, which means reaching a stage where the body burns fat for fuel instead of carbohydrates, Roussell considers the diet a metabolic reset and not a full-time guide, targeting a specific caloric intake while getting all the essential nutrients.

The plan is easy to follow. Prior to starting, the individual will calculate basal metabolic rate and energy expenditure rate using proven formulas to determine daily caloric needs then reduce that number by 500 calories, not a significant drop. We’re talking one to two fewer servings and eliminating sugars and sweets, empty-calorie foods, and yes, alcohol. The plans follow specific meals from Roussell’s database of recipes with the flexibility of mixing favorites as long as they are within the current phase (fat loss primer or fat loss acceleration). Even after the 30 (or 60) day plan is up, healthy habit formation will lead to MetaShred’s overall goal of building nutritional confidence.

Satiety is one of the core principles of MetaShred, and the feeling of fullness comes from eating enough of the right foods—vegetables and fruits, healthy fats, and protein, one of the most misunderstood macros according to Roussell.

One of the most common antiprotein cries you will hear is that people are already getting too much protein. You’ll then be told that women only need 46 grams of protein and men only need 56 grams. This is true. If you’re only interested in getting enough protein so that you don’t become ill from malnutrition, then please limit your protein intake to no more than 46 or 56 grams, respectively, per day. If you’re looking to get ripped without constantly feeling like you’re so hungry that you could eat shoe leather, you’ll want to take a different approach. The MetaShred Diet isn’t about preventing deficiency, it’s about optimizing and maximizing your progress. And you need more protein to do that.

Built within the MetaShred Diet are concepts that promote muscle protein synthesis. Research shows that getting at least 25 to 30 grams of protein each meal stimulates muscle protein synthesis, triggers satiety, and eliminates the condition known as “skinny fat” in which an individual loses both fat and muscle when trying to restrict calories, resulting in unhealthy weight loss and the body’s natural response to hold onto fat and burn protein as fuel. Roussell emphasizes protein timing, especially post-workout protein smoothies when synthesis peaks.

I found MetaShred over five years ago, after I’d turned forty. I struggled with energy and felt frustrated when minor injuries limited my workouts. I’d developed a bit of a dad bod because my workouts weren’t delivering the same results, yet the main issue was poor eating habits. The first time I followed the diet, I lost 3 pounds the first week and 5 more the second week, but by the third week, the fat burned away as if I were back in preseason training. I lost 8 more pounds over the final two weeks and was soon at my college soccer weight. More importantly, muscle definition returned without muscle loss, and my energy increased, all while maintaining my normal workouts. The only change was eating.

Sugar was the easiest ingredient to cut. I realized how many foods I was eating contain added sugars. It’s shocking. I still enjoy my favorite pizza sparingly, but I’ve learned the value of foods like almond flour and cauliflower rice in my meal planning, which centers around a protein and not a carb like in traditional dishes. I eat more than enough vegetables and fruits, adding variety, and I experiment more with simple spices, herbs, and minimal amounts of sauces like soy, teriyaki, and buffalo, which impact flavor without the need for heavy sweeteners.

At first, the plan can appear overwhelming. With so many new ingredients and so much meal preparation, the first time I followed the diet I felt like a full-time chef. I spent longer than usual in the supermarket finding ingredients and too much time in the kitchen. Soon, I became more efficient. Dinners are lunches the next day by preparing extra portions, and after morning workouts, parfaits make ideal breakfast choices because they’re quick and transportable. I don’t follow the plan throughout the year. It’s not designed that way. I stick to it one month, usually before summer or at the start of the year when the holidays get away from me.

The results are undeniable. Commit to the plan for 30 days (no cheat meals) and experience a new (or old) you.

For more information, listen to Dr. Mike’s podcasts, watch his videos, or read his articles for Men’s Health.