What is the best diet? Should you eat low carb, no carb, high protein, low fat, no sugar .. is it any wonder many people are confused as to what is right and what works!
Broken down to its most basic, losing weight requires an individual to consume less calories than they use every day and over a period of time.
That being said, weight loss is an individual pursuit .. What works for one person may not work for another and that is why many people become disappointed in their efforts. What will also disappoint is trying something different every second day or week. It is important to be consistent to achieve the best results.
Many of my clients have asked me what I eat as I am able to maintain my weight ( well, within a kilo or so ) and even lose that little bit extra when I put my mind to it!
I am no different to everyone else, I like my food, I love cooking but if I don't watch what I eat, I can put on weight too!
Without getting into the intricacies of my diet I'll give you a run down on what I eat on a usual day. Sometimes it will change depending on what's in the house, my schedule, my training and what I feel like!
These are my general rules ...
I am not perfect, do not profess to be .. nor do I try to be!
I try to aim for a balance each meal, each day ..
I always have breakfast .. even when I'm busy or rushing around
Eat whole foods as unprocessed as possible
Don't cut out food groups unless medically advised .. we need all the macro nutrients, vitamins and minerals to let our body repair and recover!
Don't allow yourself to get to the point where you are so starving you will eat anything! Try for around 3 hours between meals / snacks is a good guide.
Don't overeat .. I know, I love pasta too but step away from the pasta dish after your first helping ( portion controlled of course! ) ..
Cakes, biscuits, lollies, pastries are not meant to make up an entire meal or snack ...
Choose lean unprocessed protein .. but not the whole animal
Watch your dairy .. low fat, no added sugars, but make sure you have some each day
Complex carbs are fine .. just don't make them your entire meal! Seriously, well, unless you are running a marathon ...
I don't calorie count every day .. lean, unprocessed, fresh whole foods will not blow your calorie count if you eat in moderation ..
Let go a little on the weekends ... No one likes to hear the "No I can't eat that I'm on a diet" excuse. Just don't blow out! Why ruin the great work you've done all week?
Refer to the first rule ...
So what do I actually eat?
Breakfast .. everyday .. you want to see me cranky, then I'll skip breakfast ..
1/3 cup Homemade muesli with berries and 1/3 cup low fat milk
Coffee with about 1/4 cup LF milk ( will not leave home without this ... )
Morning tea .. if I'm on the floor at work I can't eat but I will eat as soon as I finish .. and yes, I'm usually pretty hungry by this stage!
Boiled egg or an apple .. sometimes both!
Lunch .. never skip even if it's 2pm. Again, cranky, headaches, not pretty ...
Salad with chicken or salmon .. and yes I have a little dressing OR
Soup with a piece of bread ( and butter ) OR
Steamed veg with chicken or salmon
Afternoon snack .. not always perfect here especially if I've had to have a late lunch
Berries with about 2 tablespoons of Greek yoghurt .. yep full fat but I can't have much as my sinus doesn't like it!
Dinner .. OK so there are days when I get lazy or busy running after kids but I do plan as much as I can and cook before if I can .. hello slow cooker!
Protein with salad or veg
Pasta or rice with protein & veg once a week ( usually on a kids training night because they take it with them )
After dinner .. not every night but probably every second night
1 - 2 pieces of dark Lindt chocolate OR
Hot choc ( 1 tsp ) made on 1/2 cup LF milk
As I said before in my rules .. I do let up on the weekend a bit. Usually it's not that dramatic .. most probably it will be a dessert or a few glasses of wine.
When I am really trying to watch it I try to keep my "extras" on the weekend to about 200 cals a day. That way I'm not chasing my tail the next week or punishing myself training extra to catch up.
When I'm trying to lose a little bit of jiggle around the middle, I really step up the portion control and the extras usually disappear .. even on the weekend! But I will still allow myself something little once or twice a week .. only 100 cals each treat though.
And you know what, I never feel as though I am denying myself anything because I love to eat fresh foods that work for me the way I want them to!
There you have it .. a day in the life of my diet! Not too crazy is it really!
I would love to hear how you find the balance!
I would love to hear how you find the balance!