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.
I can so relate to the whole 'carbs are evil' mentality. For years, I shied away from carbs and ending up wanting them more. When I kicked my exercising into high gear at the start of this summer, I realized that protein alone was not going to fuel me properly to sprint uphill or run 3 miles. I had to eat carbs but the right ones and in the correct amounts. This excerpt that you've posted is proof-positive that knowledge is power and everything in moderation. Total common sense IMO. Thanks for sharing this info. with us.
Actually, that is the whole article. I don't know who wrote it, the link from when I saved it before was broken, so I think this guy just reposted it to his blog.
I would say I am a two and striving to be a three. So maybe a 2.5?
My ultimate goal would to be a 3 but I think I need another month or two too make some more adjustments, especially with getting the family involved. Dinners are hard because I have to please everyone. We have been being more adventurous as of late, we had swordfish for dinner last night among other things I have been trying to get the family to try to not only broaden our dinner selection but to be healthier.
I cook hard boiled eggs for my breakfast Mon-Fri on Sunday night. I pack my clothes for the gym the night before. These are just some of the things I do to stay in check. So I feel like I make every effort, but I need to still make more adjustments in the food department with eating less refined, processed foods.
^^ ETA : I don't even eat a lot of refined, or processed foods. I usually eat a daily protein bar before or after my workout...and thats the only thing that I eat besides my non fat yogurt that comes out of a "processed package". I would just like to start making my own protein bars and yogurt so I know exactly what is going into them. I haven't gotten that adventurous yet. Maybe in the near future??
Last edited by mamamorgan; 08-19-2011 at 11:37 AM.
Nice article! I'm somewhere between 2 and 3...I have my planned 'cheat time' but I'm also trying to watch my macronutrients--in particular getting enough protein and keeping the carbs down below x grams (depending on how much I exercise that day). Been kinda slipping on watching macronutrients lately, but I know that if I want to go from just 'losing weight' to 'reduce body fat percentage' then I need to make that next step!
^^ ETA : I don't even eat a lot of refined, or processed foods. I usually eat a daily protein bar before or after my workout...and thats the only thing that I eat besides my non fat yogurt that comes out of a "processed package". I would just like to start making my own protein bars and yogurt so I know exactly what is going into them. I haven't gotten that adventurous yet. Maybe in the near future??
I occasionally make yogurt if I can't find it on sale and milk is fairly cheap. I have a pretty simple method but takes hours to make (around 4, so you can't leave it and go work a full day). Most of the time it's just as easy to buy. B/c of DD (2 y.o.) I get Dannon regular and add my own fruit and sometimes fiber supplement and splenda for me, and fruit and homemade jam for her. The only ingredient in regular Dannon is cultured milk; if you get non-fat it has some added things to make it thicker.
I have also made protein bars in the past, but I don't think they turned out so great and usually they take so many ingredients. It's been years since I used protein powder anyway. If I eat something special around workouts, it's a bowl of cereal.
good article on simplifying your diet
