I'm sorry I almost killed you
I really messed it up when I first got diet recommendations a few decades ago. Mainly, I made too many assumptions about the people I wanted to help.
For example, people often told me, "I'll do absolutely anything to lose fat!" Like an idiot, I assumed that they would absolutely do anything to lose fat. Nope. I learned this lesson the hard way. I gave them ridiculously strict nutritional plans to quickly tear off the fat. And they usually bombarded.
Another example: I once talked to a nice lady about carbohydrates for 30 minutes, how they affect the body and why it would be wise to lower their intake a little. After half an hour, she said, "So, um, a carbohydrate is like … meat?"
Let's see, sometimes we forget how to talk to "normal" people. Uncompetitive bodybuilders, no people who love to get involved in the latest studies, and no people who read every food label as accurately as the instructions on a home jersey. For most people, simple diets are the way to go. But they can be difficult.
Diets with a Rule
Some of the most popular diet plans in history were what I call "one-diets". They are straightforward, easy to understand and usually quite stupid.
For example, there was the diet "do not eat anything white". It's designed to free people from sugar and flour, which is a good idea. But it was too easy. Egg white, chicken breast, onions, cauliflower and most fish are white. Twinkies are not. You have to be okay.
The same dieting strategy also metastasized into stupid beliefs, such as how brown wheat bread should be healthier than white. Of course, most wheat bread is just white bread with brown dye … and white bread is wheat bread anyway.
"Do not eat fat!" was also popular, resulting in high-sugar, non-fat ice cream and a sweet bump in type 2 diabetes.
However, the idea of a one-diet diet is still attractive. When I help someone with nutrition today, I often start there to avoid overburdening them.
Even if you're a seasoned lifter who knows about nutrition, a good one-way diet can keep things simple. Here are a few good ones. A little too simplistic? For sure. However, they tend to work every damn time.
Diets with a rule that work
1 – Eat or drink nothing with added sugar
Obesity epidemic … solved. Type 2 diabetes crisis … solved. The 15 pounds you have to lose … it will probably fall off right away.
Of all the things that freak people out, too many carbohydrates, too much fat, the wrong carbohydrates and fats, organic. Inorganic, etc. – Sugar should be the most obvious wrench to keep you away from your machine.
Most healthy people have already released children's sugary cereals and have learned to love their coffee black, but many of these people make it all the sugar they shun on the weekend. Stop saying you "rarely eat" sugar just because you skip it all week and have only one donut orgy on Saturday. You eat a lot of sugar, dummy.
Bio sugar also makes you fat organically. Take the sugar-laden foods out of Whole Foods, and the store would be half the size.
Now you will not be funny. Eat your fruits, berries, sweet vegetables and other foods that happen to contain some natural sugars. You'll be fine. No one has ever gotten fat because he has eaten too many carrots, despite the 3 grams of sugar.
Just concentrate on ADDED sugar and read these food labels until they stop. Do you see sugar there or any of the 61 tricky names for sugars like sucrose, high fructose corn syrup, barley malt, dextrose, maltose, rice syrup, etc.? Then do not eat it. Period.
Remove the honey, paleo. Your caveman ancestor has not eaten the amount of honey that you add to a batch of your "Paleo Biscuits" throughout your life.
2 – Eat only 100 grams of carbs per day
Most carbohydrates are not evil rice, oats and potatoes are pure muscle fuel. But most obese people are usually overly carbohydrates … and not rice, oatmeal and potatoes.
Several years ago, Dr. Mike Roussell and I wrote a one-rule diet called The 100 Gram Carb Cure. Eat 100 grams of carbs per day. That's all. This creates an autoregulating effect so that everything else matches as well as possible.
For most people, this easy-to-follow plan leads them to lower their daily calories and smarter "spend" their carb-allotment. With limited, but not too limited, carbohydrates, protein intake naturally increases, leaving you feeling full.
The lifters should spend their carbohydrates during exercise, best with specially formulated exercise nutritional drinks that promote muscle growth, promote hard training. and stimulate recovery. The rest of the day you get a strained carbohydrate here and there until you reach about 100 grams. Then no more carbohydrates.
Now, this one-line diet may require some carbohydrate counting, but it's quite painless compared to those plans to count everything.
Do not eat 3 to 3 hours before going to sleep (and always) eat breakfast)
Intermittent fasting is back in fashion. It is very popular with people who will be even fatter in the future, and with diet coaches who run out of ideas.
Two problems here. Firstly, studies to date on this and other types of fasting indicate that, while it decreases in weight, it can lose weight in the long run. The development of insulin resistance, the fertilization of the seed of an eating disorder, and the triggering of a "gene expression profile that favors the deposition of fat", as the science nerds say, could be the culprits.
Second, hundreds of studies show the opposite – breakfast is always eaten, but food is interrupted about 3 hours before bedtime. It has a number of benefits, including fat loss. You will "fast" for 3 hours and the time you sleep, as well as the time you need to get started in the morning and prepare the breakfast. Call it "The 11.5 Hour Fast" if you feel special about it.
It has been shown that calories before unloading – eating earlier in the evening and less in the evening – work better than reloading calories, even if the total calories remain the same. But realistically, overeating and snacks are slowed down at night, and that's probably the main benefit.
As an added bonus, breakfast, especially a high-protein breakfast, also normalizes our neurotransmitters, which regulate food intake, so eating it 3 hours before bed is pretty easy if you've broken the behavioral habits.
But you do not like breakfast? This is usually because you overeat at night and your hormones get mixed up, especially ghrelin and leptin, which affect the brain chemicals NPY, AGRP and POMC. But let's just say that.
In short, a large protein-heavy breakfast is less likely to be converted into body fat and stored, while large nocturnal meals are stored more easily than fat. One researcher noted: "The timing of energy intake can have a significant impact on metabolism, regardless of the overall energy intake and quality of nutrition."
4 – Don't Eat Wheat
No, that's not necessarily the case about gluten. It seems that this particular grain interferes with the gluten content for some problems.
The anti-wheat physicians and paleo-proponents like to cite studies that show that wheat polypeptides bind to the brain's morphine receptor, the same receptor that binds to opiate drugs. This means that you get cravings eating too much and disrupt your natural appetite signaling and saturation mechanisms.
Some of this research is controversial, but the health benefits of wheat are largely nonexistent, you probably do not need it to do more harm than good. Maybe it's more to do with FODMAPs, or maybe it's just that most wheat-based foods are also filled with the same stuff that can lead to something called poisonous hunger.
Does not matter. The one-rule diet, "do not eat wheat," works for almost everyone.
Adopting a wheat-free diet tends to eliminate most of what made you chubby: pastries, pancakes, breakfast cereals, bread, pasta, etc. If your body fat is persistent or you feel uncontrolled, try it , It may take between 5 and 28 days for the experts to claim "wheat addiction".
Well, of course, these or one of the above-mentioned one-rule diets will not work if you sit around with peanuts in rolled peanuts. I would tell you not to do that, but instead I just assume your IQ is over 70.
Choose one of the above plans and get down to business. Too simple and easy? Combine a few of them, such as "without wheat" and "do not eat at bedtime." They become slimmer.
A Simple Way to Beat Belly Fat
The Simple Diet for Athletes
- Mirkka Maukonen et al., Differences in the Timing of Energy and Macronutrient Delivery: A Population-Based Study in Adults. Obesity, 2017
- The endocrine society. "A high-energy breakfast promotes weight loss: A diet helps reduce the daily daily insulin dose for type 2 diabetes." ENDO 2018, the 100th Annual Meeting of the Endocrine Society in Chicago, Illinois.