Diet is both a verb and a noun . It’s one of those words that inspires courage and dread at the same time .
As an action , dieting is a part of life . We add or subtract foods as we see fit , based on need , want , and a countless number of other reasons . When done correctly , and in combination with a healthy lifestyle , the act of consciously dieting can be the key to achieving your fitness goals . The timing , content , and portion size are the controllable factors , and give the dieter the ability to make choices .
SO WHY DOESN’T DIETING WORK ???
Diets fail because of the same reasons that they succeed , TIMING , CONTENT , and PORTION SIZE .
Timing is everything .
Eat every 3 hours , it will keep you from getting hungry.
While weight loss comes down to calories in versus calories out , how those transactions take place matter . Effecting energy levels , blood sugar , and satiety ( feeling full) , providing the appropriate nutrients at the right time is usually the difference maker .
With the general rule of eating every 4 hours is acceptible , I insist that all of my clients fuel up every 3. If a workout plan is going to work , it must be powered by nutrients . By eating every 3 hours , energy levels are maintained , and the metabolism is constantly churning to process the fuel . Long before the body has fininshed processing the first meal , the second is on the way , and so on until bedtime . Maintaining a timely schedule also promotes a healthy digestive tract by giving your “inner workings” a regular workout . Whether gaining or losing weight , the body is less likely to cooperate when it’s hungry . The rule is this “FEED THE MACHINE” !!!
Content , Content , Content ! You are what you eat .
Give your body what it needs , it will keep you from being hungry.
Eric , our 420 lbs. model taught me a great lesson this week . LISTEN .
As we began our workout , Eric reluctantly informed me that his weight had jumped from our new low of 404 , to a whopping 412 pounds in just over a week . Unflappable , I simply began asking questions . I was moved by his sincerity as we went through the weeks past feasts , and felt that he was making an honest effort . The conversation went like this :
- 420: I ate chicken breast and brown rice , I don’t know why my weight jumped up .
- Larry: How much chicken , how much rice ?
- 420: 2 servings of rice , 6 ounces of chicken , oh and a salad ,which reminds me , what salad dressings can I have .
- Larry: None , dressings and sauces will kill you . What have you been using ?
- 420: Oh! I’ve been using blue cheese , I love it .
Realizing that communication had been the issue , I probed deeper . I asked about the brown rice . After suggesting a specific brand of rice steamer , I asked how rice had been prepared in the past . As if insulted by my questioning , he replied ” well , my wife puts the rice in the frying pan , puts some oil in , and stirs until it’s done” . Glad that I had asked , I began explaining the benefits of steaming instead of frying , which led to dicussing brown rice instead of white . Eric laughed at my explanation and told me that his wife cooks white rice , which only turns brown after adding the tomato paste , and other seasonings .
After I called the workout to a screeching halt , Eric admitted that he had never heard of actual brown rice ( the kind with the husk ) . Having heard the term ” brown rice” , he’d always used a recipe similar to this one :
Mexican Brown Rice
Ingredients (use vegan versions):
1 1/2 cups rice
3 cups veg stock (I use cubes)
1 cup diced onion
1 whole diced bell pepper
1 can diced tomatoes
2 cloves chopped garlic
1 tablespoon chili powder
1 teaspoon oregano
1 teaspoon comino (cumin)
cayenne to taste
Stir fry the onion, pepper, garlic and rice in oil until onions are transparent. Add the stock and the can of tomatoes plus the juice. Bring to a boil. Stir in herbs to preference. Reduce heat, cover and simmer for 40 minutes or until rice is done and liquid gone. Fluff and serve. Should be a tad sticky.
What started off as a talk about healthy eating quickly became an exercise in cultural communication . With our friendship able to bridge the gap , I was left wondering how many diets never get off the ground due to these types of issues . How many have failed not due to lack of will , but to lack of questioning.
PORTIONS . Size is everything.
If doing 1 and 2 , this won’t be a problem.
The nutrients that we need are delivered by way of food . Based on factors such as content , and timing , the size of food portions can vary from person to person . What is certain is that both timing and content go a long way in helping control our desires to overeat .
As if we were little children , we sometimes need reminding to “eat our veggies , or no desert” . By filling up on empty calories , nutritional needs aren’t met , making the living healthy body wanting ( and needing ) more . In a race to maintain a following restaurants knowingly serve double portion meal sizes , that we have come to expect and appreciate. Stop eating for the body you have , and start eating for the one you want .
- Portion Size /won’t be a problem if :
- Content / brown rice -vs- Mexican Brown Rice
- Timing / NEVER , EVER LET YOUR METABOLISM STOP
Eating every three hours will provide constant energy while helping you to feel full . The three hour regimen will avail the opportunity to eat healthier foods thereby changing the content . The constant supply of nutrients will allow the occassional enjoyment of favorites without the need to over indulge in oversized servings .
EAT EVERY 3 HOURS !!!
While these tips may help , they are merely suggestions . Consult a dietitian or feel free to call in for more detailed information . Click HERE for MORE TIPS