by Holly Priestland
January 7, 2020
Got body goals this year?
We set our goals using the SMART techniques from the last post Starting 2020 right – SMART Goal Setting, and we’re ready to get down to business and make it happen (aka stop eating Christmas cookies for breakfast every day, amirite?!).
Unfortunately, the diet industry KNOWS that a lot of us are setting these goals right now – especially weight loss goals – and so your social media is currently FULL of all kinds of people trying to sell you their magical fad diets that promise some crazy shortcut to your goals.
How do we know which of these we can trust?
Do any of them even work?
Are any of them right for YOU?
Today we’ll look at:
- Current diet trends and why they work
- How to choose which one is right for you
- The alternative option
Your best friend keeps raving to you about how he lost 3kg in a week on keto, whilst your colleague keeps telling you about how you just HAVE to watch Game Changers #vegan4lyfe.
They must work at least some of the time, otherwise surely no one would be doing them, right?
But are any of them as magical as they claim when it comes to weight loss?
|What is it?||What are they selling you?||What actually happens?||Why does it work?|
|KETO||High fat, moderate protein, low carb.||Puts you in a magical fat burning state where the fat just melts away.||First week, you drop water weight (not fat) due to less carbs. You start paying attention to what you’re eating instead of just eating at random. You have to track your food to check your macro split, and measure your blood ketones. You’re paying attention to your intake.||CREATES A CALORIE DEFICIT|
|INTERMITTENT FASTING||Eating within a certain window, often 16:8 fasting: feeding||FAT BURNING MODE ACTIVATED, eat as much as you want within the window! MAGIC!||You have less time in which to eat junk. You are thinking about your food.||CREATES A CALORIE DEFICIT|
|VEGANISM||Cutting out all animal products||Meat is destroying your body and making you fat. This will fix everything.||You finally start eating vegetables, which reduces the amount of processed junk you eat and is GOOD FOR YOUR BODY. You are thinking about your food.||CREATES A CALORIE DEFICIT|
|JUICE CLEANSE||Drinking only liquids for 3+ days straight||LOSE 5KG IN 3 DAYS!!!!!||There is less food in your body, so you weigh less. You shed water (that you will gain back later).
You are not eating any food.
Your metabolism will slow.
|CREATES A CALORIE DEFICIT + THERE IS NO FOOD IN YOUR DIGESTIVE SYSTEM…|
|PALEO||Eating a diet free from processed foods, more similar to our ancestors. No dairy, no legumes, no grains, no refined sugar.||Eat as much as you want as long as it’s paleo.||You cut out a ton of junk food. You started eating natural, whole foods and more vegetables. You have probably cut out some of the foods that you were intolerant to.||CREATES A CALORIE DEFICIT + LESS INFLAMMATORY FOODS|
|MACROS||Track everything you eat and hit specific targets for protein, fat, and carbs||Knowing exactly what you are eating allows you to find out what works for your body.||You know how much you are eating and can adjust this easily to make sure that you are in a deficit.||CREATES A CALORIE DEFICIT|
SO WHAT’S THE MAGIC ANSWER TO LOSE WEIGHT?
Well, it seems like there are some common themes here…
Yep, none of these diets are magical.
They just help you eat less junk, and consume less calories overall.
To lose weight, you simply need to be burning more calories than you are eating.
THAT. IS. IT.
There is no way around this.
When it comes to weight loss, none of “the diets” are doing anything magical.
HOW DO I KNOW IF THEY ARE RIGHT FOR ME?
Could you see yourself still eating this way 12 months from now?
If not, it’s not the right way for you.
If your current lifestyle hasn’t gotten the body you want, you CANNOT expect to do an extreme diet for 3 months and then go “back to normal” and keep your results.
If carbs are your spirit animal and you love going out for dinner with friends, keto probably won’t work for you long term.
If you live for barbeques and steaks, veganism will probably be a pretty miserable existence.
But, if one of these options sounds like something you could do forever (just please don’t make it the juice cleanse…), BOOM, you found your answer.
Once you’ve achieved your results, all you need to do is keep eating the same way, but eating more!
WHAT’S THE ALTERNATIVE?
None of these popular diets sounding right for you?
Good news! You don’t need any of them.
You do not need to develop a pathological fear of carbs.
You don’t need to cut out any food groups at all!
Eat regular, balanced meals, and just control your portions.
It’s as simple as that.
You will need to put effort in.
You will need to make some changes.
You will need to know how much you are eating.
But make them changes that you can maintain for the long term, instead of for the duration of a crash diet.
This way, you can keep that 2020 goals bod through 2021 and beyond!
BUT HOW DO I KNOW HOW MUCH TO EAT?
WHAT SHOULD I EAT?!
You guys sure have a lot of questions.
Luckily we love answering them!
Stay tuned for next week where we’ll teach you how to start working out how much you need to eat for your body and your lifestyle.
WANT TO GET STARTED RIGHT NOW?
Get in touch with us about our nutrition coaching to get 1on1 support and guidance from our expert coaches and get moving in the right direction TODAY!