Nutrition
“I’m not hungry… I can’t eat all that protein.”
“I only eat 3 meals a day. I can’t eat 6 meals a day.”
“I have tried a lot of different diets. This diet won’t work.”
What is the best way to transition to your new diet?
Your diet refers to your eating habits. People assume that a diet is temporary due to the connotation that it carries. Your diet is more of a lifestyle choice and should be sustainable long-term.
The most common issue that I see with new clients is a low protein and low fiber intake. These are two nutrients that will help you feel full and satiated. Plus, your body doesn’t convert them into fat very easily.
If you are eating less than desirable amounts of protein and fiber, and your water intake is low, it is important that you ease your way into the transition.
If your goal is to drink 3.2 L water a day, start with 1.6L. After a week, aim for 2.4L. The third week it should be a lot easier to consume 3.2L water per day.
Set small incremental goals for protein and fiber. If you don’t eat any veggies, lentils, legumes, or fruit then it is likely you are not getting much fiber at all. Include one of these food groups into your diet, or start by introducing 1-2 servings into a meal.
Competition prep and powerlifting diets have different requirements. They are typically diets that you will follow short term, but you should take aspects and apply them into a long-term plan.
Here are some practical suggestions for eating:
1. Focus on your whole diet instead of individual nutrients.
2. Don’t worry about cholesterol.
3. Limit saturated fats.
4. Don’t worry about unsaturated fats.
5. Limit processed meats.
6. Limit sugar to 10% of calories.
7. Limit salt to less than 2,300 mg daily.
Psychology
“I just don’t have the willpower to be that dedicated.”
Willpower is a subset of self-control and having a strong willpower to achieve positive behaviors and avoid negative behaviors will likely result in success.
Everyone has the ability to be successful with their nutrition, whether the goal is big or small.
Minimize the access of foods and situations that make it difficult to stay on track
Keep healthy foods in the pantry and the refrigerator
Use a rewards system. For example, every time you lose 5 lb you can eat out at your favorite restaurant. Or every time you burn more than 1000 calories during a workout, you can have a dessert. These strategies are great for a successful long-term trend. However, don’t forget that you need a specific calorie deficit to achieve specific goals.