Dieting doesn’t have to be a hard task.
A lot of people are trying to create an effective and practical nutrition plan, but at the end they don’t want to go through with it. Are you minimizing your portions, counting calories or eating only once during the day?
Whatever your choice and your goals are, we hope we can help you by showing you some basic guidelines you can follow to create a healthy diet. Once you include these rules into your plan, it will be easier to achieve your goal.
Consuming protein might seem like an obvious advice, but what you need to do is assess your current eating plan and habits.
Do you consume real protein? Are you taking too many protein supplements? Are you spacing enough protein out throughout the day? Do you consume enough protein?
All these questions make sense if you analyze them properly.
Advice: Consume 1 gram of protein per pound of body weight a day to get started. Make sure that most of your protein intake comes from whole foods such as: lean meats, Greek yoghurt, chicken, fish, low fat milk and low fat cheeses.
Taking supplements is fine as long as you take them after your workouts and at times when you can’t eat real food and need a fast shot of protein.
A lot of people think that cutting out fats from their nutrition plan is the only way to diet and that the less fats they consume the less body fat they store, which is not true. In fact, here are some of the benefits of consuming fats and how they can fuel your workouts: fats help with energy production, inducing satiety and hormone regulation.
Advice: Consume healthy fats such as: olive oil, avocados, mixed nuts and nut butters. 1 gram of fats contains twice the calories than protein does, so you need to consume fats in moderation. It’s recommended you consume 0.5 – 0.8 grams of fats per pound of body weight.
Carbs are one of the nutrients we all used to love. But nowadays, carbs seem to have a negative reputation. Dieters worry about them and can’t consume bread without feeling guilty or working out more after consuming them. But, what you need to know is that carbs are actually good. They are the preferred source of energy and even though they are not essential, carbs are still important for many reasons.
Advice: Try to consume 2 grams of carbs per pound of body weight for 4 weeks and then adapt the intake so it suits your needs.
4. Eating all day
There are several different diet plans which promote effectiveness as the only way to get results. If It Fits Your Macros (IIFM) and Intermittent fasting are just a part of the strategies which use extreme measures to promote goal promises and marketing. All kinds of new and advanced ways of eating seem to turn up every year, but which achievements are true?
Advice: Follow a simple plan of action. One that isn’t a new trend or a marketing trick which sells everything that’s a quick fix. Eat nutritious, balanced meals and space them out throughout the day. Consume enough carbs, fats and protein. Don’t take any drastic measures or long periods of eating whatever you want or fasting.
5. Eat enough
Anyone who is trying to gain muscle mass will tell you that they eat a lot and still don’t gain weight.
Advice: If you want to build a muscular body then you should write down everything you eat for 3 days. See what you wrote and decide if it was consistent. If it seems like enough to achieve your goal and includes every criteria listed above, then it’s good.
6. Vary nutrients
Most of the nutrition plans tell you to eat the same food every day without variation. Even though it’s true that some meals are good to eat every day, variation is essential for better health because you will get more complete nutrients this way.
Advice: Try and eat different kinds of vegetables and fruits. Alternate protein sources from different types of fish to meat and fats sources from oils, fatty fish and nuts. The more varied diet you have, the more benefits you get.
A lot of people count every single bite, gram and calorie they consume. They keep detailed records and use different apps in order to achieve their goal. Nothing seems to be enough so they find other ways to keep track of their diet.
Advice: Sometimes you can get lost in the details that you lose sight of the big picture. Once you have created your diet plan, give it some time to have an effect. It’s fine if you want to keep track and count calories, just don’t be too hard on yourself.
8. You’ll make some mistakes
Some people have an all or nothing approach and they’re either at a standstill or going at full speed. Generally, there people are the people who start everything on a Monday. Don’t focus on eventual results or an optimal environment in order to start doing something.
Advice: If you want to have a new diet plan, then start changing something right away. You can also try something different. For example, if you have a bad day of eating a lot, just pick up where you left off. Don’t scrap the whole day and start over. Pick up the pieces and keep on going.
It’s worth it
Changing something and having a healthy diet shouldn’t be too difficult. Take simple but intentional steps and start your journey. Don’t overthink every single thing. Follow these simple rules to achieve your goal and enjoy the results.