Dieting is a complex process and there are thousands of diets out there. You have to decide which one is for you and go through some trial and error to see which one works. The best approach to dieting is to make small adjustments rather than giant leaps. You are on a journey and it’s a journey to the end. You have plenty of time to find the right foods to fit your body. Some people do well with high carb, low fat and others it’s just the opposite.
A diet can be extremely simple, but it can also be extremely complex. This is an introduction to dieting. It will lay out the foundation and you will have the knowledge to take it from there. Let’s look at a simple diet listed below:
Sample Diet
3 Whole Eggs
1/2 C Oatmeal
2 Packets Splenda
Dash Cinnamon
Macronutrient Profile: Protein Carbs Fat
Calories:
1.5 Scoops Whey Protein
12 oz. Water
16 Almonds
Macronutrient Profile: Protein Carbs Fat
Calories:
Whole Wheat Wrap
6 oz. Boneless Skinless Chicken Breast
*Any Veggies (choose the veggies you like)
Mustard (Optional)
1 Tbsp Olive Oil
Macronutrient Profile: Protein Carbs Fat
Calories:
1 C Greek Yogurt
1/4 C Fruit
8 Walnuts (Chopped)
Macronutrient Profile: Protein Carbs Fat
Calories:
5 oz Lean Beef (90% or more)
1 Large Sweet Potato
1 C Broccoli (Steamed)
Macronutrient Profile: Protein Carbs Fat
Calories:
1 C 2% Cottage Cheese (or 1 C Greek Yogurt)
1 Tbsp Macadamia Nut Oil (or Coconut Oil)
Macronutrient Profile: Protein Carbs Fat
Calories:
It’s not completely calculated out because the goal is for you to analyze the food choices within the diet. You need to begin understanding what your body can tolerate. You also need to know your limits. How much food can you eat and still lose weight? How much food can you eat and gain muscle (with minimal fat gain)? These are things you need to begin determining right now. Get a pen and paper and start calculating out your food. 8 ounces of this, 2 slices of that, 1 squirt of this, etc. Write it ALL down. Be sure to be as precise as possible. Foods can be deceiving when it comes to how many calories are in a given item. If you judge food based on size alone, you are in for a rude awakening.
Your first step in the beginner’s guide to dieting is to write down all of the food you eat over the next week. It’s not great to teach people shortcuts, BUT in this case I need you to stay with me. So, if you want to take a shortcut (not recommended), then simply record an early weekday meal (mon-wed, pick one), Friday, and Saturday or Sunday. These days will show the variance in your food choices. People often get lax in eating healthy on the weekends. This is ok if it can be accurately accounted for in your diet. If you cheat the diet, you WILL (100%) be cheating yourself.
