Everyone is looking for the ultra quick fix for weight loss. Diets by nature are restrictive.
Here are some of the ones I see online.
No eating after 7pm
All fruit, veggies , no protein
All protein, nothing else
Eating only baby food and less than 500 calories a day
No sweets, no processed food, NO no no no
To put it in very simple terms:
To successfully lose weight, you must be in a calorie deficit.
So by default, if you eat less food, or burn extra calories you will lose weight. Simple right???
Then why is there still a 60+ percentage obesity rate.
Quick fixes sell
This is nothing new. Since the dawn of time, people have been looking for the magic pill for weight loss.
The problem is that restrictive diets are ‘restrictive’. Science tells us that people who lose weight on crash diets, will gain the weight they lost back and more!
You have an over 80% chance of gaining more weight!
As a competitor who has done the normal Bro-science prep, I can assure you this is real. The interesting thing,
which I now consider data, is that upon regaining 15 of the 20 pounds I lost, the fat came back placed differently, and it’s tough to get rid of!
Basically, if you restrict yourself and then go back to to the eating habits you had before, you will rebound.
This is a post starvation rebound.
Socially, it’s grueling
There is something to be said about the un-socialness of restricted dieting. Friends get fussy if you aren’t eating or drinking with them.
Some people get judgey with you while you are dieting and going places socially is, sometimes, too much temptation. We often see clients fall into the “Screw it!” mentality and eat more food and drink than they would have if they just allowed themselves to eat well.
Another reason why restrictive diets aren’t effective for permanent weight loss is mental. If you are told you cannot have something, isn’t that typically what you really want? On my last prep, I stayed up at night pinning recipes of sugary desserts and treats to binge on post show. I had dreams of vats of cake icing. The first thing I ate after stepping of the stage was a pound of Birthday Cake Fudge that had more butter in it than I would eat in a year. I don’t even remember tasting it! So when you throw the baby out with the bath water.. the baby is GONE! Buffets here we come!
Another reason, restrictive diets fail is metabolic adaptation. You metabolism isn’t static. Every time you put yourself on a restricted diet, your metabolism adapts to that amount of food for survival.
If we are eating so much less, we must be starving! After you stop your diet and go back to your old eating habits, you will gain because you are now in a surplus of calories from where your body has adjusted.
So which ‘diet’ should I do to lose fat and keep it off?”
Any diet that you can see yourself realistically on for at least the next year is the one you should do.
Consistency is your greatest ally in the fat loss endeavor.
Stopping and starting diets, starving followed by binging these things lack consistency.
I have learned a great many things following the process of competition prep and Flexible dieting. Things I swore by, I no longer hold to be true.
Flexible dieting works for me and many others, to help them get off this roller coaster. Eating foods that satisfy your nutritional needs as well as your mental ones is quite liberating. Flexible dieting means no food is off limits. While I cannot eat a whole cake, I can certainly be accountable for a piece if I want it.
I am finding that meeting my nutritional needs with food I like makes me feel amazing. Being ‘perfect’ on flexible dieting isn’t the goal. Being consistent is the goal and it’s not that hard.
Long term, we can expect that by eating well, training hard we can expect solid body changes for the better. We must be willing to work toward long term goals as well as our short term ones.
If you need help with your macros or workouts, you can contact me here https://www.formstack.com/forms/?1784339-lO8cLAnEsY