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 .
Eat every 3 hours
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 :
6 oz. skinless chicken breast / 120 cal
- 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 tasteDirections:
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.
CHOICES
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 .
The TIPS
- 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