How should you figure out the best way to diet for YOU?
Think for a minute about diets you have tried in the past:
- Did you start a high protein diet? How did it work?
- Have you cut carbs out of your diet? Did it help you drop body fat?
- When you ate smaller portions, were you able to exercise appetite control or were you just hungry all the time?
There are no quick fixes to dieting.
It is a slow and steady race. It can be frustrating. You will want to quit.
However, once you figure out what works for your particular body type (See different body types here), you can see extraordinary results in a relatively short amount of time.
Now, when I mention time, I mean weeks to months rather than days.
You WILL NOT drop body fat in just days. Any weight loss you manage in several days’ time is purely water weight and will likely return. However, a slow sustained loss of true body fat achieved through proper diet and hydration will STAY OFF if you are CONSISTENT. But you have to work for it.
Now, once you have looked at your body type and decided which type or combination of types you are, you can think back to what you have tried before.
If you are an Ectomorph, your body is naturally lean. You have trouble gaining weight, especially muscle.
If you are an Endomorph, you have probably struggled with weight issues your whole life. Your body holds onto excess body fat and you find it difficult to lose weight. You probably store most of your weight in your lower body.
If you are a Mesomorph, you have a high metabolism, are naturally muscular, and likely very athletic.
You can have one of these body types or a combination of any of these.
Based on your body type, you can create a custom diet that will work best for your particular type of body. If you tend to build muscle quickly, you should eat a higher amount of carbs and protein if muscle building is your goal. If you naturally hold more weight, carb cycling or ketogenic diets may work for you because they are great at reducing body fat. However, with these types of diets you have to slowly ease your way back into eating carbs or you’ll lose all of your progress. Customize your diet to your body type and you’ll see results.
Goals and Tracking
No matter which diet you choose, you must track your progress some way. If you are not tracking your food, how will you know whether you are eating the right amounts of the varieties of food that your body needs. Goals should be measurable, and as long as you have a healthy relationship with food, counting macronutrients is the best way to ensure that you are properly fueling your body. Search the web for an online macro calculator and decide how many grams of protein, fats, and carbohydrates you plan to eat each day in order to obtain the results you want.
Download myfitnesspal.com or keep a nutrition journal like this one. Weigh yourself once a week using a scale that measures body fat or use measurements and progress photos (the best way) to document your progress. Be consistent for 2-4 weeks at a time. Adjust at that point if progress stalls. Most importantly, stay consistent and stay patient. If you are committed to a goal, you must stay the course.
All nutrition plans are more likely to succeed with a little planning done in advance. Meal prepping is an invaluable tool that can help you meet your fitness goals. Plan your menu ahead of time and you will already have a leg-up on the coming week. Fresh fruits and vegetables paired with lean protein are ideal. Remember, vitamins and micronutrients are important, too.
Most importantly, don’t give up if something goes wrong! Get back on track and keep moving. One bad meal does not mean an entire day of eating off track. Get back on the horse and pick up where you left off. This is how you separate success from failure. It’s not about being perfect, it’s about being consistent.
You can feed your goals!! Start small and move up from there. Let me know how your progress is going! I would love to hear what methods you are trying!
Remember, comparison is the thief of joy! Try to be a better you rather than becoming like someone else.