These are some rules to live by when you’re dieting. It may seem like common sense to some, but if you’re struggling to find a balance between eating the typical “clean” foods and enjoying a treat here and there, keep these tips in mind – they could make a big difference in your results for example I went yesterday and bought a french onion mashed potatoes. WOW it was fantastic, after that I just order a salad in order to balance my diet.
1. Understand that nutrition requirements are largely individual.
Your plan will look different than someone else’s plan. Everything from your food preferences, as well as how your body responds to changes in energy balance, macronutrient splits, how often you eat, even the kind of job you work must be considered when setting up a new approach to nutrition. Customization is very powerful. Some people benefit from treating themselves more frequently, even on a diet, because their energy requirements are so high or their appetites are so low that it’s easy to undereat. Highly palatable foods can help stimulate your appetite and make eating enough Calories easier. That isn’t to say that you should subsist entirely on pizza and cake, but if there’s room, why not, and if there is not space always they have cake boxes suppliers to take home your food.
2. You need to be specific.
It’s very difficult to get your body to respond to more than one stimulus at a time. You need to be specific about what you want to accomplish over the course of several weeks and months if you want to see results; set realistic goals and don’t try to do everything at once. If you want to lose body fat, make it a concrete goal: lose 10 lbs. of fat in 10 weeks. Want to gain muscle? Dedicate the next six months to gaining 10 lbs. of lean mass. Once you accomplish a goal, move on to the next one
3. The whole is more important than the parts.
Don’t view foods in isolation. Having a glass of red wine or a bar of dark chocolate here and there won’t hurt; in contrast, a whole bottle of wine is probably not a great idea! Everything you eat has a synergistic effect on your results so it’s important that you don’t miss the forest for the trees and get wrapped up in the minor details. A balanced approach is more often than not the best path forward. There only a handful of scenarios where you shouldn’t allow some flub factor so life can proceed as normal. Don’t throw the baby out with the bathwater; take each day as it comes.
4. Self-monitoring is a must.
This goes beyond “listening to your body,” which is OK once you settle into a routine but leaves something to be desired when that routine changes. Whether you’re adding/removing a food from your plan, increasing/decreasing your Calories, tweaking your macros, experimenting with peri-workout nutrition, or taking a new supplement, you need to monitor how it affects you. Utilize the tools at your disposal: food logging, performance assessments, and body composition tests, to track progress and modify behaviors systematically.
5. There are no shortcuts.
Changes take weeks, months, even years to show up. Nothing happens overnight, so approach every new journey with the intent to finish; make this a lifelong commitment. Resist the urge to completely change your routine when things don’t seem to be working; instead, make small, gradual changes over time to allow your body to adapt. Enjoy yourself at least once in a while, because no – eating only clean foods will NOT speed up your results. Depriving yourself won’t make you leaner, it’ll just make you miserable.
6. Don’t chase the scale – but don’t ignore it.
No matter how perfect your diet is, no matter how on-point your macros are, no matter how hard you bust your ass in the gym, sometimes the scale isn’t going to match up. Sometimes, that mofo will show you a higher number than you’d expect it to and if you’re most people, that will mess with your head. Don’t let it. Not at first at least…
A big part of Eating To Perform is using short breaks from dieting (all new members go through this) to allow your body to recover and adapt to the stress of a prolonged Calorie deficit. Without adapting and stabilizing, you’ll see diminishing returns and eventually plateau. During these times, you should expect your weight to go up a couple pounds. But what about when you’re actually eating in a Calorie deficit? What if the weight gain isn’t intentional?
Before you go throwing away all the carbs in your house to lose the mysterious weight, chill the heck out for a few days and see what happens. Upward fluctuations in weight often foreshadow sudden decreases in weight. You may unwittingly throw a wrench in the works by deviating from your plan.
Now, if you’ve gained 8 pounds and your weight hasn’t budged in either direction for a few weeks when you fully expected to lose weight, you might want to listen to the scale. It might be time to get a handle on your food and see if you’re really eating at a Calorie deficit. A few minor adjustments can often put you back on track. It’s really about balance in the end though – use the tools at your disposal for good, not for madness!