Dieting is one of the most over dramatized and misunderstood things that we do as human beings. Therefore, I am not going to sit here and tell you that I have a great diet, I have the best diet, I have the one that works. Just try it for x amount of days and you are guaranteed to see results! Following diets or any of our goals in this manner is why people fail. Essentially, diets are: goals. My GOAL is going to eat X.
Imagine you have a choice to make:
You can wake up tomorrow with no effort on your part and look like a greek god/goddess chiseled from stone or whatever it is your ideal body image is. However, in order to do this you lose your job. Would you make this deal? (this notion assumes you are doing something that either you love or financially sustains your life)
This is why most people cannot stick to diets, their motivator isn’t strong enough, when it comes down to it, maybe even on a subconscious level, you know that your basic human survival doesn’t depend on your image in the mirror or your instagram selfies. Your survival, more so, depends on the money you are making from your job. I’m not saying you shouldn’t care what you look like, we all do, we all have those days where we stand in the mirror and proclaim something like, “shit. What happened to me.”
But imagine another choice, imagine: you had the choice between losing your job and living a healthy long life, leaving the legacy you intended to your family, partner, or the world even. You can always get another job. In this scenario the choice is tougher because both motives weigh on your survival.
Most people are motivating themselves through appearance when thinking about nutrition. Your first step to a successful approach to healthy living through nutrition is dependant on how strongly motivated you are, what is the foundation of your motivation built on? Are you intrinsically eating healthier to look better than your friends social media pictures or are you motivated by a deeper meaning of something like voiding chronic disease from your life or growing your physical capacity because it has helped you become more assertive in the workplace advancing your career to provide for your family?
Once we have a solid foundation in our motives, the next step is the realization that the only thing you can control are your choices. Your motives will only last so long, when the tough choices come we need to be prepared to control those choices:
If your motivation is superficial, when there’s pizza at work and everyone is eating pizza it’s almost impossible to say no, “I’ll just have one slice so I’m not perceived as the ‘health freak’ in the office.” Once we get that pleasure response from that slice of pizza, it almost always leads to one more slice… or 5 more.”Bet you can’t eat just one” is a great advertising slogan for a reason, it truly speaks to the individual on a deep level.
It will be a lot easier to say no to that slice of office pizza when our motivation lies in something bigger than a material outcome. It’s not about the pleasure of looking good, it’s about the struggle of saying no to the pizza so that you can grow towards a healthy lifestyle and can be a healthy happy grandparent one day that the grandkids get excited to visit. Or, I can perform at elite athletic levels and leave a legacy through achieving my physical goals, my life being a shining example for others. But it’s not until you have a comprehensive reason to fuel your motivation enabling you to have a leg to stand on when things get tough. And things will get tough.
A pretty standard notion that we can all easily accept that Nutrition is important if not the most important, for health and fitness.
But this is where most people stop, they say, “nutrition is important so I have to eat healthy.” Period. Then their new year’s resolution is to eat healthier. With that foundation: there’s no buy in, there’s no accountability, there’s no guidance, there’s no measurement, ultimately leading to no results. Saying and doing are completely different things. Ultimately, this won’t hold up when things get tough and you have a choice to make.
The Current Mentality of diets
Dieting became a fad around the same time as jogging in the 80s and companies started honing in on this financial opportunity. This has totally mislead the consumer to believe a whole host of issues regarding nutrition. But really consumers have mislead themselves and companies just pray on that misjudgment.
Today, people are very good at self sabotage, specifically through over complication, think about how hard it was and still is to learn things from scratch. Is that because things are actually that hard to learn, or are we internally overcomplicating things to give ourselves an excuse on why we can’t do something difficult and why other people can?
We have come to overcomplicate diets through quality control. We attempt to define what constitutes a healthy food, enter the debates. It’s like refining the gasoline we put in a ferrari but totally neglecting that I need brake fluid and oil changes as well.
What this has done has caused individuals with the good intentions of following a healthy diet having no measurement or guidance of how to approach eating these great foods. people haven’t taken the time to learn about macronutrients and how it affects them.
Our current mentality on diets is like playing darts with a blindfold.
Before we control quality we have to learn Quantity:
Most people hear quantity and think about calorie restriction. This is getting on the right track but still not enough, What is a calorie: A unit of measurement for energy derived from food. But we absorb, or metabolize, that energy in 3 ways specifically:
Remember, all calories come from macronutrients. Vitamins, minerals, etc are micronutrients and do not contain calories so for our purposes right now, they don’t matter..
Only proteins, fats, carbs and Alcohol yield calories.
Meat, fish, eggs, dairy are all good sources of protein.
Protein is best thought of as an abundance of building blocks, your body needs protein for survival in order to grow. Further, it controls appetite and staves off hunger better than fats or carbs as it causes you to feel full longer.
For the body to digest protein it requires a lot of effort, thus effectively burning more calories gram for gram through the digestion process.
All of these reasons make high-protein diets great for fat loss and performance gains.
Many people refer to “good” protein sources, like nuts or beans, that are actually very bad, misleading sources of protein. Only about 20% of the calories in these foods come from protein.
If a person states that “nuts are great protein!” you know this is not credible nutrition advice.
Meat, fatty fish, nuts, nut butters, oils and countless other sources.
Fat is best thought of as Energy the driving force behind all other nutrients, it is the vehicle that carries the building blocks. It is an essential macronutrient that our bodies require to live; it assists in vitamin absorption, hormone regulation, brain function, and more.
Fruit, vegetables, grains, many processed foods/drinks, and seemingly everything you crave.
Carbs are best thought of as immediate energy. Carbs are stored in the liver, brain, blood and muscles as glycogen. Our bodies use carbohydrates for energy.
Fact: We can live off zero carb intake.
Here is an example of two day’s of diets broken down into macro nutrients and total calorie intake:
*These are actual days of everything that went into the body, both days can be looked at as “low carb.” To that I say, what is low carb? we have to realize that “low carb” is a human made conception. However, In no way do I claim this to be a perfect or even an ideal diet, this is just a stepping stone in my own process intended to assist those who are attempting to understand the quantitative intake of macro nutrients and overall calories.
|Day 1: Normal Day||Day 2:
30g Net Carb Limit (Net Carb = Total Carbohydrate – Fiber)
|Food||Net Carb (grams)||Fat (grams)||Pro (grams)||Total Cals||Food||Net Carb (grams)||Fat (grams)||Pro (grams)||Total Cals|
|Coffee||0||0||1||7||Coffee & Bullet Proof Coffee||0||26||1||246|
|Granny smith apple||12||0||0||63||Tuna 1 can||0||1||30||120|
|Almond butter||4||18||6||210||Chicken breast 1 cup||0||5||43||231|
|Spinach 1 cup||1||0||2||15||Olive oil(3tbsp)/Balsamic vin(1tbsp)||0||42||0||360|
|Eggs x 4||4||20||28||280||Spinach 1 cup||1||0||2||15|
|Pulled Pork 9 oz||0||36||60||585||Pulled Pork 9 oz||0||36||60||585|
|Homemade sauce||8||0||0||31||Rabit 3oz||0||9||16||120|
|Brown Rice 1/2 cup||26||1||3||124||Chicken breast 1 cup||0||5||43||231|
|Spinach 1 cup||4||0||8||60||Banana Peppers 17 pieces||1||0||0||4|
|Shredded Cocconut 1/2 cup||3||25||3||260||Boston Lettuce 3 cups||3||1||2||21|
|Pumpkin seeds 4tbsp||4||24||36||290||Green Beens (20 beens)||4||0||2||34|
|olive oil 3 tbsp||0||42||0||358||Cherry Tomatoes 1cup||4||0||1||25|
|Shredded Cocconut 1/2 cup||3||25||3||260|
|Pumpkin seeds 4tbsp||4||24||36||290|
|Olive oil(3tbsp)/Balsamic vin(1tbsp)||0||42||0||360|
|Nestle pure life sparkling lemon/lime water||0||0||0||0|
|4 bean salad 79ml||13||0||1||60|
|Old Cheddar cheese 120g||0||40||28||480|
|Red Wine 10oz||10||0||0||210|
|Daily Total:||102||213||189||3193||Daily Total:||28||245||248||3248|