That being said, this post is all about my diet and why it works! When there's a plethora of pre-made "super" diets to chose from such as Weight Watchers (and other TV advertised paid plans), the Ketogenic Diet, The Paleo Diet, and so many more, it makes the decision of what is truly "right" for you really hard. I'm not knocking any of these highly rated weight-loss methods, but I will say that they're almost always short term, hard to keep up, and limit your food choices drastically.
The BEST way to maintain or lose weight permanently is to adopt a lifestyle guided by educated principals that YOU set. That means that you can make your diet as strict or as lenient as you'd like, knowing that the more strict your principals (most of the time), the more results you will see. I say "most of the time" because too strict of a diet is harmful and can lead to starvation mode (which can cause weight gain due to hormones that tell your body to store fat).
So what kind of principles do I use?
1. Set a daily goal for calories, macros, or points and TRACK them!
Alternative: If you absolutely refuse to do this (like my husband), you may skip this principal and still be successful if you stick to the other principals and have good judgment when it comes to portion sizes and overall food intake each day. I have several friends who do this as well, but most of them work out daily and require higher caloric intake anyway. I don't recommend this if you're new to adopting a healthy lifestyle unless you want to start small and start tracking later.
Disclaimer: it is OK to have a cheat meal every once in a while! I typically save one day a week for a meal out with my husband so that I can have something I love, regardless of how fatty or "loaded" it may be. I still recommend tracking this so you're aware of its impact and don't have these cheat meals too often or go on a binge!
2. Choose foods that are:
- High in protein
- High in fiber
- Low in sugar
- Whole wheat or whole grain
- Low in saturated fats (or choose "healthy fats")
- Not heavily processed (or at all)
- Low in calories
This is what I have found to be by far the best possible combination for a healthy and balanced diet that cuts out the things that cause weight gain. This principal makes grocery shopping easier when you have a mental checklist to go off of when you're reading that label. Notice that this checklist is also very macro-based.If you're new to "macros" or macro-nutrients, they comprise the three basic molecules in food that provide us with nutrition: protein, carbohydrates, and fat. Protein is always in good light, however both carbohydrates and fats get a bad rap for weight gain - but don't we have to have them? Unless you're on the ketogenic diet which takes out carbs almost completely (not recommended), YES! So its in your hands to make smart choices when it comes to these. Luckily, a lot of research has been done on this subject and we've learned that good fats come from things like eggs, certain vegetables, meats, legumes, etc. Also, we know that the best carbs to consume are ones that are whole wheat, whole grain, or that come from fruits and vegetables - these are also the same carb-rich foods that are high in fiber!
3. Plan your meals ahead!
This is so important. The more that you plan your meals ahead, plan what healthy ingredients to get at the store, and even track your meals in advance, the more results you will see - I promise. It is so easy to come home, not know what to cook, and simply pop a frozen pizza in the oven or run out to get fast food. This is okay sometimes, but you definitely don't want it to be a frequent occurrence. And for many of us, I'm afraid its the norm.
4. Eat (healthy) snacks!
Diets can be rough, and honestly three meals a day with nothing in between doesn't cut it for me. I eat at least one snack a day, but I make sure that unless its a special occasion, I stick to my delicious and healthy snack menu.
Here are some of my favorites:
- Apples & Peanut Butter
- One/Two Boiled Eggs
- Corn Tortilla Chips & Salsa (watch those portion sizes!)
- Celery & Ranch Dip
- Protein/Granola/Fiber Bar
- Light Smoothie
- A Small Salad
- Banana & Peanut Butter
- Yogurt with Fruit
- Two/Three Cuties (clementines)
- Pickles (if that's your thing; its definitely mine)
- FiberOne Brownie
- Halo Top ice cream
Pro Tip: put unhealthy snacks like potato chips on the highest shelf or save them for a cheat day. You can have them in small amounts if you'd like, but I have control issues when it comes to chips so I have to take extreme measures that require a either step-stool or admitting to my tall husband that I'm succumbing to my potato chip craving.
5. Incorporate exercise into your weekly routine.
If you're anything like me, this can be the hardest part. Not only do we live a busy life between school or work and day-to-day tasks at home, but when we do get free time, the last way we want to spend it is sweating. However, if you really push yourself to do this dreaded task a few times a week, it will stop being dreaded and start being enjoyable! You'll get used to the routine and crave that stress-relieving free feeling of being in the gym or on a run. Think of this is your getaway. You can get out of the house, have an hour or so to yourself to clear your mind, listen to music, and know that every move you make is bringing you closer to the body or fitness level you desire. Not only that, but you'll even start to notice changes in your daily moods, how well you sleep, and your energy levels during the day. Having a routine that involves some level of physical activity is truly essential to having a healthy lifestyle and supplementing your diet. Choosing to be active and incorporate fitness into your daily or weekly routines has another two incredible perks for us dieters: weight loss / muscle tone will be accelerated, and (optionally) you can incorporate more calories into your day to replenish the energy you exerted during your workout.
Additional perk: cute gym outfits!
I know, I know. Joining a gym or running around your neighborhood early in the morning isn't for everyone - and busy parents, late-workers, and the struggling college student can't always find the time to do this and that is OK! If you don't have the time or have injuries that prevents you from being active, adjust your daily caloric intake accordingly and know that little to no exercise means that you have to push even harder with your diet. I also recommend looking up some ways to burn calories and avoid being sedentary (or talk to your physician) if this is your case!
Other Rules and Principles are up to YOU!
With basic ideals such as my 5 Principles of a Healthy Lifestyle, you can add your own rules and personalize your plan so that it is even more strict (or make modifications if you're struggling).
For example:
- Limit yourself to whole wheats/grains only
- No eating after 7pm
- Set macro goals in addition to calorie/point goals
- Go to the gym 3-4 times a week
- Add a paleo/vegan/keto approach
- Cheat meal only once a week/month / every two weeks
Please feel free to ask me any questions, leave a comment, or email me. I would love to know what you would like to see on Skinny Cafe! (:
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