Nutrition - Part 1 - What diet's best for me?
Paleo, Atkins, Macro Counting, Vegan, Keto, Whole 30, Zone, Bulletproof, Weight Watchers, etc, etc, etc.
With so many "diets" out there how do we know what to choose?
First let's start with what a diet is.
The definition of DIET is "the kind of food that a person, animal, or community habitually eat. While many of us choose a diet too lose weight, we should also be thinking about fueling our bodies for success as well.
No single diet is best for all of us. The "best" diet is one that can be managed and sustained over time. In order for an individual to achieve optimal weight and improve their health they not only have to answer "what type of diet is best for me"... but more importantly what behavioral changes need to be made for me to achieve my health goals. That being said all of these diets have 1 thing in common..... If you want to lose weight or more importantly fat, you have to create a calorie deficit (expend more calories than you take in). One tried and true method of creating a strategic calorie deficit is by counting macros. Macronutrients, or macros, are the building blocks that make up all the food we eat: carbohydrates, fats, and proteins. Each has distinct roles in the body. To stay healthy and crush your body-composition goals, you need to eat the right amount of each macro. Below we have linked one of our favorite sites to help calculate your macros. It asks questions to help guide you along and also allows you to calculate based off of different diet types.
Click here ---------> MACRO CALCULATOR
No matter which way of eating we choose, one thing is essential if you want to see the best results... Consistency. You can not do the Whole 30 for 17 days and expect to see something life changing happen. You can't restrict calories for 3 days and then binge eat on the weekend. Understand that you have to buy in to the process whatever it may be and stick with it.
While our choices are important, genetics also play a big role in our bodies. Ccertain aspects about ourselves can share insight into your personal nutritional needs.
How well does your body process caffeine or alcohol?
Do you have any food sensitivities?
What is the optimal ratio of carbs, protein, and fats for you?
Having an allergy test taken, talking with family members about what works for them and looking at what a diet from your homeland looks like can be beneficial.
Ok Matt, it sounds like I have some work to do, can you tell me anything else?
In our opinion the best and easiest ways to improve your diet are to:
- Eat well balanced meals which include fats, proteins, and carbs.
- Reduce simple carbs as well as added sugars.
- Consume the majority of veggie intake from non-starchy vegetables such as broccoli, cauliflower, and leafy greens
- Practice mindfulness when eating. This helps people recognize the difference between emotional and physical hunger.
Make sure to do your homework and experiment with a few diets that you think will fit your lifestyle best. Once you have found what works best for your body, stick with it. Results do not come overnight no matter which type of diet you choose. 4-6 weeks is when you should start to notice some changes to your body but give it time. Remember you cannot eat this way for 6 weeks, see results, and go right back to the way you were eating before because the weight will come right back. Choose something that is maintainable for life.
Keep in mind that humans evolved to eat a wide variety of diets, all over the world, from the Arctic to the tropics, to the deserts, and mountains, all of which offer wildly different kinds of foods. None of them “naturally” offer junk food or industrially produced animal products. If you bear that in mind, and eat a balanced diet of real food, the rest will work itself out.