There are some take home messages that I think may be useful to you:
- JERF: just eat real food. A simple rule of thumb is that if it comes in a packet, the list of ingredients will be long. The chances of there being good nutritional content is lower.
- Diets don’t work. Short term changes will only ever afford short term results. Instead, make gradual, sustainable changes.
- The terms “detox” and “superfoods” were not invented by scientists, they were invented by the food industry in an attempt to make more money from you.
- I didn’t eliminate any of the food groups: we all need carbohydrates, fats and protein in our diet.
- As a way of calorie restricting, I did stop eating “heavy” carbs for dinner. I consider heavy carbs to be things like pasta, potatoes, rice, etc. I did eat steamed vegetables for dinner. I typically ate potatoes or rice at lunch, after training.
- I did cut out added sugars completely.
- Calorie counting isn’t a lot of fun, but for me it was the key to being confident about eating food. If you are going to do it, I recommend using the myfitnesspal app: you can save foods that you eat often, and you can create recipes and save those as well. It takes a lot of effort at the start to get going, but once you’ve got some foods saved it’s very simple.
- Just because we exercise regularly doesn’t give us a license to eat rubbish! In fact, I now think the opposite is true: your body needs good food to recover.
- It’s ok to fall off the wagon: I’ve eaten everything I shouldn’t while losing weight. Pick yourself up and get back on. Don’t punish yourself or be too negative.
- If you don’t have time to exercise, then simply eat less.
- I don’t believe in any one thing getting you anywhere. Drinking green tea will not make you look like a bikini model! Eating this one weird ingredient will not make you look like a body builder. As I’ve said before, there are no secrets! A lean body takes discipline in consistently exercising and eating well.
- It’s ok to feel hungry! Your body stores a lot of energy for the lean times.
- Intermittent fasting may or may not work for you: I am a n=1 experiment.