So many of us are well into our New Year dieting or are looking at getting the shape for the summer.
So last time I talked about how to stay motivated, in which I touched on your diet so I'm going to talk about nutrition; the do's and don'ts.
There are so many different diets out there, most of which are fads, from the 5,1,5 diet to juice plus etc, most fad diets get results at the start but the one thing most of these have in common is that they make us drink our meals from a shake to get results, so once you start eating real food again you put all your weight back on; in some cases, you even put a lot more weight on. You shouldn't ever use shakes to replace real food.
The one thing you need to know about dieting is that everyone is built for a different way of dieting. One way isn't going to work for everyone, so we have to find what works best for your body.
The best way I've found with my clients is to track your food intake on my fitness pal (a free app on your smart device). I work out what their daily calorie intake is and then split that down into a % of how much macronutrients are needed (macronutrients are protein carbs and fats. So with a new client, I start them on a 40,30,30 split of carbs, protein and fat. The main reason for this is that 90% of the time most people eat over 50+% carbs on a daily basis, so by cutting that down, we'll start getting results. After 5 to 6 weeks we'll look at their diet and make any changes they need depending on their goals. Tracking your food and macros works for weight loss, maintaining weight, and gaining weight.
When changing your eating habits, make sure you have a good variety of foods and food groups in there, so that you don't get bored and go back to old bad habits. If you eat chicken, rice and broccoli every day you'll get bored very quick (saying that there are people out there that can eat that sort of food day in day out). Also, remember carbs are not the enemy! You can eat them, you just need them on a diet and you need them to be just the right type and right amount.
Diet. I hate that word. If you eat fast food every day, that's a diet! So think of a diet as a healthy lifestyle, and just because you are trying to lose weight, you don't have to just eat salad or just eat healthy foods.
So points of note;
Never replace meals with a shake (if you use protein shakes there a great supplements to help us but not a meal replacement)
Don't do fad diets (they work at first but can lead to mass weight gain)
Work out daily calorie intake
Track your food intake (Use my fitness pal. It helps for all weight related goals)
Know what split of macros you're eating (This is different for each goal and each person. My fitness pal automatically sets it to 50% carbs 30% fats 20% protein)
Eat a good variety of foods and food groups. (It will help to stop boredom, remember that you don't have to eat just salads.)
Carbs are ok to eat (Just remember to eat wholemeal carbs like brown pasta, brown rice and sweet potato. Stay away from white carbs and sugars.)
It's not a diet, it's a healthy lifestyle.
Train dirty. Eat clean.
Mark Taberer @ insane fitness