My Do's and Don'ts of Dieting

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First let me start by saying that I hate the word diet. It is a lifestyle change. Diet implies an ending, and there shouldn't be an end point to a cleaner healthier lifestyle. Since that's out of the way, you need to establish your Basal Metabolic Rate (BMR) and your daily energy expenditure. I wrote about that in a previous article. That is key to finding out total calories needed and therefore breaking down your macro nutrients.

So that is step 1, hands down. Assuming that you have calculated your BMR and daily output, these are my Do's and Don'ts.. DON'T STARVE YOURSELF. Do i need to drop some calories? Yes, but don't drop them so much that you are literally starving yourself, you will end up putting yourself into a catabolic state and yea you'll lose weight, but it won't be body fat that you're losing. You will lose muscle tissue, remember that muscles are your metabolic furnace. One pound of muscle burns about 50 calories a day, doing nothing! DON'T NOT EAT FATS. This one can be tricky, since most people don't know the difference between saturated and unsaturated fats. Yes, absolutely stop eating fatty foods from fast food joints, and foods with preservatives. But don't stop eating all fats. Think of unsaturated fats being from nuts. Olive Oil is a good example, but my favorite healthy fat is flax seed. You can put that on just about anything. Or get the SupplementRx Flax Oil pills, I personally take two a day. DO DRINK WATER. I can't say this one enough, drink lots of water! I drink a gallon or more every day. Think of water helping you stay lean and clean. Being dehydrated will actually slow your metabolism! So pick up that gallon jug and go to work. Sometimes drinking so much water can be a bore, I understand haha. There are many flavor options out there, or do what I do and make your own. Just cut up some fruit and cucumber and put them right in the jug. You're welcome. DO HAVE CHEAT MEALS. Now, I eat very healthy but I have my monday nights where I will literally eat an entire large double pepperoni pizza, no joke. What?! Yes this is very true, every monday night is pizza night. I highly recommend throwing in those foods that you really enjoy. If you're just starting off on a "diet", you may want to have a cheat meal 2-3 times a week, and taper that back to one once you get more comfortable with your new lifestyle. I tell all of my clients to continue to eat what they want, but just do it in moderation. There is nothing wrong with me eating that whole pizza once a week and there is nothing wrong with you having that bowl of ice cream or chocolate chip cookies, or whatever your go to may be. Just do so in moderation. If you're having it every night or even every other night, you're not doing yourself any favors. Your body doesn't want the ice cream…it wants the apple. Your mind wants the ice cream. Think about it… Obviously those are my main do's and don'ts, but the key to any healthy eating plan is to couple it with an exercise program. You're going to need to get into the gym at least 3 days a week. That fitness model that you admire so much, she's is the gym 5 or 6 days a week. Get a trainer, even if just for a month, it will be money well spent.