The ASSFACE Diet stands for Added. Sugar. Sucks. Fruits and veggies. Also contain. Carbs. Eat those. It’s a health-first eating plan that limits added sugars, prioritizes whole foods, and allows for dairy and legumes.

You can eat lean meats, vegetables, fruits, dairy, legumes, nuts, seeds, some whole grains, and moderate artificial sweeteners. The main rule is to avoid added sugars and processed junk.

It’s similar to Paleo but more sustainable. Unlike Keto or Paleo, the ASSFACE Diet allows for dairy, legumes, and moderate whole grains like brown rice. It’s about long-term health, not extreme restrictions.

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The ASSFACE Diet examined Keto and Paleo science during its creation phase, and some of the pitfalls of Paleo and Keto inspired ASSFACE's creation. Some of the criticisms of Paleo and Keto diets are that they are expensive, over limiting, and that it can be tough to get enough of certain nutrients.

We address these criticisms by allowing more flexibility in terms of food sourcing (canned, frozen, or fresh is ok, please just eat as healthy as you can afford), we allow dairy, legumes, and even the occasional brown rice or ultra whole grain bread. Because we've seen in some clients that they have an extremely hard time quitting sugar, we allow for artificial sweeteners (just no added sugars). After working with real people, we realize it’s not about perfection—it’s about eating better without losing your mind.

Yes—with a few adjustments. Legumes, nuts, seeds, and tofu are all fair game. If you’re vegan, skip dairy and focus on plant-based proteins. Just steer clear of added sugar and processed junk.

In most cases, no. The ASSFACE Diet is all about simplicity. Focus on the quality of your food, not tracking every bite. If you want to count for your own goals, go for it—but it’s not required.

Yes! Fruits contain natural sugars and are encouraged. The diet focuses on avoiding added sugars—not the carbs found in real, whole foods like fruit.

You’ll avoid white bread, white rice, and anything enriched or processed. But you can occasionally enjoy brown rice, sprouted grain breads, or ultra whole grain options—especially once your body has adapted.

We recommend being stricter in the beginning to help reset your body and cravings. Once you’re in a groove, you can follow an 80/20 lifestyle: 80% whole, clean foods, 20% real-life flexibility.

Many people have lost weight on the ASSFACE Diet by reducing added sugar and focusing on nutrient-dense foods. It promotes sustainable fat loss without rigid counting. 

I have worked with 104 clients on this diet, and 96 of them are still on the plan to this day. Of the 104 clients who have tried the ASSFACE Diet (as of the time of this writing), 94 reported weight loss of more than 5 pounds and 39 reported weight loss of more than 25 pounds.

Always talk to your doctor before making big changes. That said, cutting added sugar and eating whole foods can benefit most people’s health. This diet emphasizes balance and nutrient-rich choices.

Yes! The ASSFACE Diet is designed to fit into real life—including takeout and restaurant meals. Just choose protein and veggies first, skip sugary sauces, and sub in healthier sides when possible. (We’ve got a whole blog post about it!)

Yes, you can have artificial sweeteners like Stevia and monk fruit in moderation.

Many diets over-restrict what a person can eat. This leads to the person not following the diet because its just too big of an ask. The person eats a few foods that are not approved for the diet, feels like they've failed, and then decides "why bother?" ASSFACE Addresses these issues by allowing more food categories like artificial sweetener, legumes, and dairy, and by adding in the 80/20 rule so you know you are still following the diet even if you're taking a cheat day once a week or having a dessert ever so often.

It’s a memorable acronym that represents the diet’s core philosophy. Plus, AJ the ripped donkey mascot keeps things fun and helps people take health seriously—without taking themselves too seriously.