If you want to continually get toned like ink or jack[ed] Daniels, longevity in your diet is key. I remember reading a Where Are They Now: Biggest Loser article back in 2011, finding that over half the contestants gained back almost all the weight they had lost. Crash diets obviously don’t work, but wouldn’t life suck being on a diet your whole life? I have to stay swollen like a bad thumb being a personal trainer in West Los Angeles.
Yes, you should eat for your physique and overall goals year round, but no, you shouldn’t “feel” as though you are constantly on a diet. So how do we not “feel” like we’re on a diet???
Just as in life, good things come to those who wait. That doesn’t mean sit around all day and wait for your 6 pack to come in like I used to do at age 13 with the ab stimulator, you have to always be working towards it- in small increments.
Change ONE nutritional habit at a time.
Now, I understand this is the most un-American dieting advice in the world, as anyone that bleeds as much red, white, and blue as I do is guilty of overdoing anything that’s good for us. Take Crossfit for example. Olympic lifts are great, training like a gymnast is great, but 100 repetitions of cleans and dips for time is a recipe for injury.
Think of how much pain, suffering, and not to mention time you spend killing yourself over a diet routine that completely overhauls your life. All diets work, but only for 6 weeks, which is about the time you’ll return back to your old habits.
However, if you take that same diet and break it down in a step by step procedure, THE DIET WILL BE SECOND NATURE- it will no longer “feel” like a diet. They’ve done a ton of research on changing more than 1 variable at a time compared to changing 1 variable at a time, and what they’ve found is you have almost 50% higher rate of success if you change 1 at a time compared to 2 variables at once.
Think back to chemistry class, when would you ever change more than 1 variable at a time to create your hypothesis??? Treat your body like an experiment.
Here’s an example of how to break down an extremely intense nutrition program into a subconscious way of life.
Diet: Nate Miyaki’s Intermittent Feasting: a combination of intermittent fasting, the paleo diet, and caloric restriction. Seems like a lot, right?
Weeks 1-2: Intermittent Fasting. Half Day Fast 4 days a week.
Weeks 3-4: Intermittent Fasting. Halfday fast 7 days a week.
Weeks 5-6: Begin measuring food every other day
Weeks 7-8: Measure food every day
Weeks 9-10: Log caloric intake for measured food
Weeks 10-11: Eat like a caveman (fish, grass-fed pasture raised meats, eggs, vegetables, fruit, fungi, roots, and nuts, and excludes grains, legumes, dairy products, potatoes, refined salt, refined sugar, and processed oils).
Weeks 12-13: Eat like a caveman
Weeks 14-15: Caloric deficit 4 days a week
Weeks 15-16: Caloric deficit 6 days a week
Yes, this diet took 3 months to form, but with the steps you took should last a lifetime.
Here’s a sample day of my diet that took me about 4 months to form.
Goal: Maintain weight and increase strength
Diet Type: Carbohydrate Timing, Food Logging, Calorie Maintenance, Meal Frequency, Allotted Cheat Meals
Breakfast: 6 Eggs (scrambled), 1 cup chopped bell pepper, coconut oil, coffee, 1 cup almond milk, 1 tsp cinnamon
Lunch: Canned tuna; walnut oil; honey mustard; hearts of palm; pickles; mixed nuts (1/2 cup); cabbage
Dinner: Honey Pan Fried Salmon; coconut oil; butternut squash; risotto style barley
Snack: (cheat) Large Pinkberry Butter Pecan; shaved coconut; nutella