 Hey everybody, I'm Lance Quakey and today I want to discuss dietary displacement. So years and years and years ago there's this guy named John Berardi who started a company called Precision Nutrition and I read this article he wrote on t-nation.com and he called it, I don't remember what he called it, but it was about dietary displacement. That's what he called the thing that he was teaching. The idea being if I have a plate of stuff then I should eat the lowest calorie highest nutrition healthiest for me stuff first. That way if there is dessert available or if there is you know buttered up loaded sweet potato or baked potato or whatever then I am less likely to overeat those things. If I have all of my if I make my plate, let's do it this way, if I make my plate and half of it is vegetables and I eat all of those vegetables first and I make sure I you know I sit there and I chew everything I don't just inhale at all that gives my body time to start telling my brain hey we got food down here we're probably going to be okay you don't need to just inhale everything. So dietary displacement means I want to set aside all of the space that I can for the healthy things consume those things first and let then the rest of the you know stomach volume that I have available to me let that get filled in with the things that are higher calorie like a marbled steak or loaded baked potato or something like that or even dessert if I just start having donuts and then I have my broccoli at the end I'm not going to eat that much broccoli and it's going to be real easy to eat a lot of donuts okay that makes sense right so that tip is probably the hackiest like most persistent thing that I actually think about still to this day I read that article probably 10 years ago and that that tool has proven to be very effective for eating better day to day to day to day and for making better decisions at any meal