I’ve had this question time and time again from my clients and friends, “what is the BEST diet?” and I always answer, “it depends”, for the following reasons:
• What are your nutritional needs? Taking into account your activity and current stress levels.
• Then what are your goals and when do you want to achieve them by? Are you looking for fat loss, muscle-building, sports (or work) performance, and/or are you looking to future-proof your health as you are getting older?
As there are so many different diets out there, it can be mega-confusing to know what to do! All diets work for some people, some of the time and everyone is looking for the ‘magic formula’ to lose body fat, keep it off, stay in great shape (by the way, this requires exercise too – surprise, surprise!) and live a long and healthy life.
Amongst many others, the most well-known diets tend to be the South Beach, Cambridge, Paleo, Vegan and the 5:2 – they all restrict calories and increase fullness/satiety by using higher protein or higher fibre content. Counting your Macros and Carb-cycling are other ways used to alter your body composition, mostly used by body-builders or fitpros. But, I’ll let you in on a secret, the best diet is *drum roll please* is one you will consistently stick to!
Now, I’m not a body-builder, and although I fully admire the dedication and commitment it takes to adhere to a restrictive diet and train incredibly hard (to be in fantastic shape to step up on stage), do I think this is healthy? Not particularly, as most bodybuilder competitors then have a big binge after stepping off stage – really just another form of yo-yo/extreme dieting. I’ve also seen (with women especially) that it can either legitimise an already existing eating disorder or create one! Then let’s not get into the what being subjectively judged purely on your aesthetics can do for your mental health… anyway, I digress!
Along with sport and Personal Training, my background is in Naturopathic Nutritional Therapy and Holistic Nutrition and Lifestyle Coaching. So as well as helping people lose body fat to attain the size and shape they desire, I’m also focused on where their food comes from, the quality and nutritional benefits to help improve current and long-term health parameters.
Before jumping into the next fad diet, to be successful, you must master the basics first, focusing on the ‘quick wins’, the supportive habits that create the solid foundation for healthy nutrition. These are the biggies, and I have learned that most people could benefit greatly by making improvements in several of these areas before worrying about the nutritional nuances that most diets focus on.
The key is being consistent in taking care of the quick wins to look and feel better but not have crazy restrictions on certain foods – having a bit of give and take, it’s all in the art of compromise! For example, when out for dinner, choosing to have a glass of wine OR a small dessert and passing on the bread basket, have extra vegetables instead of fries. Of course, there will be times when you have a blow-out, and if that is only occasionally, no harm done. BUT if your goal is to drop bodyfat, get in great shape and improve your health we know that what we do consistently is what matters the most.
Quick Wins:
• Get rid of the processed and junk carbs from sweets, crisps, chocolate, muffins, cakes, biscuits, pasta, bread (exceptions being breads like Biona, a whole grain rye bread), ice-cream, most breakfast cereals, alcohol, soft drinks and fruit juices.
Women:
• Eat a palm-sized serving of protein at each main meal.
• Eat a thumb-sized portion of dietary fat at each main meal.
Men:
• Eat two palm-sized servings of protein at each main meal.
• Eat two thumb-sized portions of dietary fat at each main meal.
Both:
• Fill up half your plate with a variety of (mostly) above ground vegetables at each main meal.
• Eat a small amount, usually a cupped hand portion, of carbohydrates that leave you feeling energised and satisfied.
• Drink at least 2 litres of water per day, ideally starting the day with a Hot Lemon.
These are the kind of things my clients learn when working with me, how to transform their bodies and their lives – to be healthier, happier. Contact me today “here” to learn more about how I can help you look fabulous, feel fantastic and love the body you are in
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