Hey Feathers. I was just looking over some of my saved articles and came across one to share. I can't post a link yet, but it's called "Simplify your diet strategy" on the Denver examiner site. I'm struggling to KISS while still getting results. I'm probably at level 1.5 in the article. Enjoy!
"Thousands of years ago, there was only one diet book, titled 'Don't Eat Too Much.' It consisted of a big stone tablet on which were chiseled the words 'DON'T EAT TOO MUCH!' It did not sell well, because nobody could lift it, on top of which everybody back then was busy with other concerns, such as not starving." - Dave Barry
How many diets can you name? How many books have you read? How in- depth have you studied the principles behind them? If you're like me, you've read lots of books. I'm a geek at heart, so I love reading about the metabolic pathways and hormonal manipulations that they claim to work on. Some of them may actually be accurate. For elite athletes, competitive bodybuilders, and fitness models, fine- tuning may be necessary. For most of us trying to look a little better, have more energy, or perform better in our recreational activities, we don't need that level of rocket science.
The first question to ask yourself is "how much do you want it?" That's not a harangue, an implication of laziness, or any other criticism. Before you can decide ANYTHING, you need to know where it fits in your life priorities. Someone willing to do whatever it takes to place in the top three of an upcoming figure competition will prioritize her life differently from someone who wants to lose weight, but can't seriously consider giving up her morning Caramel Macchiato.
At the elite and high-competitive level, more individual dietary structure becomes necessary. Most of us fit into one of three categories though:
LEVEL 1: "I'd like to get in better shape, but I'm not willing to restructure my life too severely."
- Eat several times a day (every 3 - 4 hours). Get some protein. Get some fruit or veggies. Drink a tall glass of water. If you're still hungry, or your coworker brought in brownies, go for it. You've already had the good stuff your body needs, and you probably won't go overboard on the treats.
- Along with that is portion size. A piece of pizza is yummy. Four is gluttony. And unnecessary.
- As much as possible, choose whole foods. Old-fashioned oatmeal (rolled oats) is the whole grain, flattened to cook more quickly.
Instant oatmeal is this same grain pulverized into a powder to break down all the fiber, making it more easily stored as fat. Take the extra 90 seconds to cook the old fashioned oats (you can still cook it in the microwave). Similarly, juice is not a fruit - it's concentrated sugar water with all the fiber processed out.
LEVEL 2: "My fitness is pretty important to me, and I will give up some of my indulgences and do some more planning ahead to make progress."
In addition to the Level 1 rules, work on food choices, as well as some delayed gratification.
- Look at leaner protein sources, or at fish, which provides healthy oils. Try to get more veggies than fruits.
- Allow yourself 4 "treat" opportunities a week. These might be the aforementioned brownie, a Coke on a hot day, Friday afternoon Happy Hour (moderation, please!), or dinner out on Saturday night. Please keep in mind that the bite-sized candy on the receptionist's desk, the sugar in your coffee, and the glass of wine with dinner all count as "treats".
LEVEL 3: "I'm motivated to meet some pretty strong physique or performance goals and I can work my life around to make them happen."
Going from the Level 2 rules, add some nutrient timing. Carbohydrates aren't evil - they're fuel. But if you don't burn the fuel, you're going to store it. Eat your carbs when you're going to use them.
Going on a hike? Eat your oatmeal! Going to the gym? Have a sweet potato with your lunch. After a hard workout is the one time your body can actually use sugar, so if you want a smoothie, have it then - with the added protein option. Getting ready to kick back and watch TV for a couple of hours before bed? Skip the rice at dinner - you don't need it.
High-carb, carb cycling, ketogenic, isocaloric...when you're down to the last half-percent of bodyfat before your bodybuilding show, or trying to shave a tenth of a second off your 40-meter sprint, you may need to work at that level. If you find yourself overwhelmed with the conflicting diet information thrown at us daily, try keeping it simple.
