Simplify your diet strategy

July 3, 5:24 AMDenver Personal Training ExaminerJonathan Sabar

Previous Next

Comment Print Email RSS Subscribe

Subscribe

Get alerts when there is a new article from the Denver Personal Training Examiner. Read Examiner.com's terms of use.

Email Address   Include other special offers from Examiner.com Terms of Use

Photo by Christine Landis

 "Thousands of years ago, there was only one diet book, titled 'Don't Eat Too Much.' It consisted of a big stone tablet on which were chiseled the words 'DON'T EAT TOO MUCH!' It did not sell well, because nobody could lift it, on top of which everybody back then was busy with other concerns, such as not starving." - Dave Barry

How many diets can you name? How many diet books have you read? Have you ever been so overloaded with conflicting diet advice ("Really? I should avoid carrots??")* that you just threw up your hands in frustration and grabbed whatever junk food was handy?

Alvin Toffler described the state of "Information Overload", defined as "a state of having more information available than one can readily assimilate...[which] hinders decision-making and judgment by causing stress and cognitive impediments such as confusion, uncertainty and distraction”. That sounds like the state our society is in regarding dietary decisions.

Physique competitors and high-level athletes need to maintain a strict diet, fine-tuned to their individual needs. Most people trying to look better, have more energy, and perform better in their physical activities don't need that level of precision.

The first question a dieter needs to ask herself is how important her goals are to her. Someone willing to do whatever it takes to place in the top three of an upcoming figure competion will prioritize her life differently from someone who wants to lose weight, but can't seriously consider giving up her morning Caramel Macchiato.

At the elite and high-competitive level, more individual dietary structure becomes necessary. Most of us fit into one of three categories though:

LEVEL 1

"I'd like to get in better shape, but I'm not willing to restructure my life too severely."

• Eat several times a day (every 3 - 4 hours). Get some protein. Get some fruit or veggies. Have some healthy oils (eat nuts, seeds, avocado, or fish).  Drink a tall glass of water.

The biggest contributor to the American "Obesity Epidemic" is dietary displacement. People sate their hunger with chips and cookies, slake their thirst with HFCS-laden drinks, and never actually get the nutrition they need. This leads to our state of "overfed and undernourished". Eat the stuff your body needs first, so even if you grab a brownie from the break room, you won't feel the need to fill up on them.

Along with that is portion size. A piece of pizza is yummy. Four is gluttony. And unnecessary.

• As much as possible, choose whole foods. 

Old-fashioned oatmeal (rolled oats) is the whole grain, flattened to cook more quickly, and retains virtually all of the benefits of the original grain.  Instant oatmeal is this same grain pulverized into a powder to break down all the fiber, making it more easily stored as fat. Take the extra 90 seconds to cook the old fashioned oats (you can still cook it in the microwave).

Similarly, juice is not a fruit - it's concentrated sugar water with all the fiber processed out.

LEVEL 2

"My fitness is pretty important to me, and I will give up some of my indulgences and do some more planning ahead to make progress."

In addition to the Level 1 rules, work on food choices, as well as some delayed gratification.

• Look at leaner protein sources, or at fish, which provides healthy oils. Try to get more veggies than fruits.

Saturated fat is not evil, but you only need a little bit of it. 

Getting plenty of green leafy vegetables helps to fill you up and keep you healthy.

• Allow yourself 4 "treat" opportunities a week, rather than eating junk whenever the mood strikes. 

These might be the aforementioned brownie, a Coke on a hot day, Friday afternoon Happy Hour (moderation, please!), or dinner out on Saturday night.

Try planning these ahead of time as much as possible.  It's easier to pass up a breakfast burrito when you know you'll be having something better the following evening.

Please keep in mind that the bite-sized candy on the receptionist's desk, the sugar in your coffee, and the glass of wine with dinner all count as "treats".

LEVEL 3

"I'm motivated to meet some pretty strong physique or performance goals and I can work my life around to make them happen."

Going from the Level 2 rules, add some nutrient timing. Carbohydrates aren't evil - they're fuel. But if you don't burn the fuel, you're going to store it. Eat your carbs when (and only when) you're going to use them.

Going on a hike? Eat your oatmeal! Going to the gym? Have a small sweet potato with your lunch. After a hard workout is the one time your body can actually use sugar, so if you want a smoothie, have it then - with the added protein option. Getting ready to kick back and watch TV for a couple of hours before bed? Skip the rice at dinner - you don't need it.

Wrapping it up

High-carb, low carb, low fat, carb cycling, ketogenic, isocaloric...when you're down to the last half-percent of bodyfat before a bodybuilding show, or trying to shave a tenth of a second off your 40-meter sprint, you may need to work at that level.

If you find yourself overwhelmed with the conflicting diet information thrown at us daily, just remember that people survived before diet books.  Try the formula of "Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat", and see where it takes you!

*Carrots are among a group of vegetables that had been unfairly villainized by the low-carb world for their high glycemic index.  They've since been accepted by the majority of low-carb diets due to their low glycemic load, which takes into account both the G.I. and the amount of carbohydrates in a food.  Yes, carrots are good for you - eat your carrots!