Keto, Fasting, Macros.... Oh My!
Nova Health Club • August 30, 2019
Keto, Paleo, The Zone, fasting ...which of the latest fad diets have you heard of, or even tried? When it comes to body composition changes associated with many fad diets there are two main components that determine its success:
1) Its ability to put you in a caloric deficit
20 Your adherence and ability to stick to the “diet”
These two factors determine if you see fat loss when on any diet. I’m not making an argument for or against any particular way of eating, nor commenting on their potential benefits or side effects. What I want to discuss is the fact that any diet out there aims to put you in a caloric deficit. The real question is can you stick to it.
Overall, restricting yourself so much that you cannot enjoy yourself or go out with friends means that eventually an event or birthday will come up and you will either decide to miss out on the fun or blow your nutrition plan.
On the other hand, if the way of eating has more flexibility it allows you to both hit your goals and enjoy social outings. In the past, diet culture really has been an “all or nothing” environment. A failure of one cookie meant you may as well eat the whole box because the day was ruined, and if a day is ruined why not throw in the towel for the week and restart Monday?
Whichever way you go it’s all about finding a nutrition plan that suits your lifestyle. One that can be repeated day in and day out, that doesn’t make you feel so restricted that you throw in the towel over and over again. The biggest predictor of success is your adherence.
Do you want to start tackling your body composition goals? My favourite place to start is with mindset. Try this: catch yourself each time you label a food good or bad. No food is inherently good or bad. Even too much water is bad for us. Each food simply should be enjoyed in moderation. We should have more of the foods that are nutritious and give our body things it needs and less of the foods that contain less nutrients and have a higher calorie density. Avocados would typically be labeled a “good food” but they are really high in calories and should be consumed in moderation when body composition is your goal.
Secondly, change your wording. Instead of “I cannot have a piece of cake” switch to “I don’t want a piece of cake as it doesn’t get me closer to my goals.” When you use the word can’t it becomes a forbidden food and you are more likely to have an all or nothing attitude towards it.
My aim with clients is for them to understand it isn’t all or nothing. Finding a balance where you can stay in a caloric deficit and not feel so restricted that it leads to binging is the ideal.
What “diet” are you interested in learning more about?? Let us know and we will dive deeper into that plan in the coming months!
As well, keep your eyes open for information on our upcoming nutrition challenge!
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