Mobile Cellphone Info has posted a new item, 'Best Ways to Make Dieting Easier'
We all know it. You can't out-train a bad diet. A great body is built from the
consistent application of the principles most important to the goal, and a
proper diet is a huge factor for losing fat and building muscle. Your training
is also at the mercy of what you eat to gain muscle or lose fat.
But dieting kind of sucks.
Dieting leaves many of us frustrated and stumped about what's actually going to
work once and for all. We slave away at sticking to the "rules" of a particular
diet method, waiting for the promised results.
While some of us can conjure up the strict discipline to adhere to what we've
been told is the only way to a ripped body, we often find that we keep failing
at it despite our good intentions and repeated fresh starts. Life just gets in
the way and our willpower never seems as strong from day to day as we thought it
would be.The Physique Pipe Dream
For the average trainee with a family, full schedule, and social obligations,
getting lean and ripped starts to feel like a pipe dream. Everything concerning
our diet becomes about sacrifice and denial. Everything starts revolving around
this small percentage of our life that we can't quite get under control.
Consider an alternate strategy and by thinking about this: As long as you know
the principles of what makes a diet successful, the way you set it up doesn't
Choosing a combination of strategies that suit your schedule and your goals can
give you exactly what you want and reduce unnecessary investment in sticking to
"rules" that are giving you minimal profit and driving you crazy.
Changing your diet doesn't have to be an overwhelming overhaul of your entire
life, as long as you know what to focus on. A lot of popular nutrition dogma is
either unnecessary or downright wrong.
Dieting is much friendlier if you consider your personal schedule, habits, and
individual needs. And that's where everything starts.The New Rules
First, two diet "ground rules" we already know about:
1. The majority of your diet should be comprised of "whole" foods lean
proteins, grains, dairy, fruits, and vegetables. Those are foods we often call
"clean." Though clean is rather subjective, I think you get the idea. Food
choices are pretty open to what has the nutrients and makes you happy.
2. The energy equation holds true to lose fat you must burn more energy than
you consume and vice versa for building muscle. When changing your body, you aim
to lose fat without losing lean mass, and gain lean mass without gaining too
much fat alongside it.
All the strategies below can be used in conjunction with each other or added
onto other specific protocols you already use with success. Remember that the
best plan in the world is useless unless you can apply it in a way that's going
to keep you sane and get you results.
Consider the following:1. Flexible Meal Timing
Hitting your total caloric needs for the day is more important than when you eat
those calories. It doesn't really matter if this is eating 6 meals a day or
eating 2 meals a day. It also doesn't matter exactly when, either. The majority
of your calories can come later in the day, spread out over the day, or at the
same times every day, as long as you're hitting your totals.
The myth of "metabolic stoking" through multiple meals every couple of hours has
been firmly debunked by science. The research on the topic has grown over the
Bellisle et al. found that when measuring 24-hour energy expenditure, there was
no difference between frequent small meals or infrequent large meals.(1)
Similarly, Verboeket-van de Venne and Westerterp compared 2 meals versus 7 meals
per day, and found that again, there were no differences in energy expenditure
within the 24-hour period.
During the "fasted" period, there was heightened fat oxidation because of the
lack of available carbohydrates, and increased carbohydrate oxidation after the
first meal. Protein oxidation showed no changes with either protocol.(2)
Your body doesn't really keep a clock on calorie intake, as long as you're
meeting your needs within the 24-hour period. Your muscles will not fall off
with fewer meals, and neither will your metabolism take a nose-dive. Specific
meal timing is a variable you can adjust to meet your goals.
For those trying to lose fat, intermittent fasting protocols where you eat more
calories in a shorter timeframe, or alternate high and low calories days, can
allow you to stay in a deficit easier.
The potential benefits also include higher satiety and reduced cravings. If you
struggle with tiny portions every couple hours and can hold off better if you
get to eat big, being flexible with your meal sizes and when you eat them may
help you stick to the diet.
Intermittent fasting methods have the distinction of being considered both the
newest fad and the oldest dieting strategy known to man. The good news is that
it boils down to the evidence-based principle that meal timing is flexible when
caloric needs are met.
Eating six meals a day every two to three hours to "stoke the metabolism" and
prevent a catabolic "starvation mode" is bullshit. Your metabolism doesn't work
that way. Grouping your meals together or getting all your calories in smaller
time frames to fit your schedule or make adherence easier won't negatively
affect your muscle gains or fat loss.
Explore meal frequency and timing flexibility and add another tool in the box to
help you reach your goals. (It can also make your life much damn simpler.)2. If
It Fits Your Macros
Traditional bodybuilding diets pigeonhole you into specific foods you "have" to
eat for success the famous clean foods versus dirty foods debate: chicken,
broccoli, and oats; oats, broccoli, and chicken. You might as well just blend
them together and drink them. Eating out, socializing, and your daily routine
can soon start to centralize around what you can and can't eat.
At a physiological level your body can't really tell the difference between
"types" of food. A carb is a carb. Protein is protein. Fat is fat. Your body
won't reject a nutrient because it came in a different package on the shelf.
This is where "if it fits your macros comes in."
The story is that IIFYM is not a "diet setup" or style it came from
bodybuilding threads where trainees were asking whether "macaroni could be eaten
on my prep." The answer? "If it fits your macros bro, go for it."
For overall health considerations, eating whole foods for the majority of your
diet is a good idea. But setting up calorie and macro goals means you have the
freedom to pick foods you enjoy and gives you room for some of the "dirty" foods
you love. This translates into a good balance of what you want with what you
Making room for the foods you like through macro tracking promotes adherence and
enjoyability on a diet. It also makes complete sense from a physiological and
psychological point of view. Get your calories from the foods you want and still
hit your goals. A life that revolves around what you can't do is not sustainable
or healthy it's also fucking annoying.3. Eat Your Carbs at Night
Once upon a time someone told us carbs at night will make us fat. Most likely it
was Oprah, but don't quote me on that.
Guess what? You can eat carbs at night and not get fat.
In fact, some will argue that eating carbs later in the day in the post-workout
window is superior to eating them at other times of the day. Here are a couple
You can avoid night time cravings and promote dietary adherence. No more skimpy
dinners while your kids gorge on pasta or your roommate is making love to a bowl
of fried rice. Like to sit down to a big meal at the end of the day with your
family? Do it. You can shuttle your nutrients around and eat them when it's most
convenient and enjoyable to you.
Promote growth and recovery during sleep. While kind of anecdotal in theory
(24-hour calorie intake is the most important factor), it can't hurt. Imagine
plenty of nutrients available as your Testosterone peaks in the middle of your
sleep cycle. Sleep and good nutrition fuel growth.
Eat your meals when you can eat them properly. Total calorie intake is the big
denominator at the end of the day. This includes when you eat your carbs. Long
work day and access to crappy food during the workday? Eat lighter during the
day and bigger at night.
Eat your carbs whenever you want, and there may be merit in getting them later
in the day in your post-workout meal.4. Forget About Willpower
Talking about willpower and how you need more is overrated. Knowing your habits
and how your body works is not. Trying to mentally bulldoze yourself into
sticking to a diet is often a lesson in how much of a sad little bitch you
really are. A whiff of extra spicy Cheetos? Suddenly your saliva glands go into
overdrive and you're back at square one.
Understanding your body and manipulating a diet setup to exploit your strengths
and minimize your weaknesses will get you lean and ripped sooner.
Research supports the principle of flexible dieting, as mentioned above. Meal
timing, frequency, and food selection are all variables you can adjust to fit
your lifestyle. Taking an extra half-hour to think about the following questions
regarding the other 90% of your life could save you years of frustration and
What's my work schedule? Is it pretty stable, or all over the place? How can I
eat for my goals and not clutter my life with stressful cooking and food
What times do I have available to cook my meals? Big, easy meals I pre-prepare
on the weekends, or easy foods I can throw together at the end of the day?
What are my bad habits that have stopped my diet attempts before? No time to
cook? Temptation of junk food at work? Lots of lunches with clients? Too much
eating out? And how can I adjust to suit my needs? How can I adjust my meal plan
to make it easy for me to be good?
When's my training and when do I get most hungry? Structure your food around
your life, not the other way around.
If you fail to plan, you plan to fail. You don't want to be stuck trying to
figure out something you can actually stick to forever. Be smarter about it
sooner and you can focus your energy where it really feels good, like getting
PR's in the gym.
This isn't to say that dieting is not a struggle. It is. Investing in your goals
and reaching them requires hard work. Make your investment a smarter, more
Imagining that willpower will spring up over night is dumb. Progress is built
with good habits and consistency. Plan for your weaknesses and avoid getting
stuck wondering where your "willpower" went.5. Manipulate Your Protein
Researchers come to plenty of conclusions about certain diet protocols and their
efficacy, without thinking about everyone eating the same amounts of protein.
This is one lesson we can learn from traditional bodybuilding diet setups.
Get your protein.
The protein amount in the diet is one of the most important variables for fat
loss, muscle growth, and diet adherence (a.k.a. keeping your sanity). As the
king of macronutrients, upping your protein is as close as you can get to
"magic" in a diet setup if you haven't taken it seriously before.
Why? Protein is the most thermogenic nutrient. Basically, it costs the most to
process in the body. It also has the highest levels of satiety, so you feel more
satisfied with meals high in protein.
It's the most valuable macro for lean mass retention while in a deficit, and can
be combined with both fat and carbs successfully. A consistent level of protein
in your diet can't be underestimated. Aiming for at least 1 gram per pound of
bodyweight per day is the agreed upon basic recommendation.
Cutting or dropping calories? Consider making protein even higher to stack the
odds in your favor for retaining lean mass and keep you as satisfied as possible
while calories are low.
If you have a lot of fat to lose, setting protein at 1 gram per pound might not
be realistic. If so, consider setting protein at 1 gram per pound of your goal
weight. So if you are 300 pounds and aim to weigh 225, go off of 225 for protein
Nutritionist Alan Aragon came up with this shortcut when getting an accurate
lean mass measurement isn't possible. He calls this a "sneaky way of setting
protein based on lean body mass, without having to measure or figure out exactly
what your LBM is."
Another great myth that we can conveniently toss is the claim that only 30 grams
of protein can be "used" by the body at a time and anything beyond that is being
thrown out. Not true. The argument is that protein synthesis will cap out at
30-40 grams, but that has nothing to do with what your body will use and digest
as a whole. Your body simply doesn't work that way.
Protein is a big player in diet considerations. Eat more of it to retain your
lean mass while in a deficit.
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