Are you making this common diet mistake? When it comes to nutrition there is no greater debate than the role of carbohydrates in weight loss. Carbs are seen as the sol reason for excess weight game but at the same time they are praised as a sure fire way to increase performance.
The Usual Diet Routine
You step on the scale in the morning and see a number you thought you never would.This causes you to try and “eat better”. Often this means that you cut out carbs. For most people this works fantastic, you step on the scale 5 days later and Wham! That’s a lot of weight loss if you keep this up you’ll be back in shape in no time. A few days later though you have to end your work out early, you just don’t have it today. The next day you feel sluggish all day, and end up skipping the gym so you can rest and hit it hard the next day. 3 weeks in and you have had to take a few more rest days than normal and your weight loss has stopped. At about 4 weeks you decide you need break and order pizza and have a few beers as well. The next morning your wake up and have gained 1/2 of what you lost back. From here you resolve to stick with it this time and resume your dieting, within a few days you are back to your initial weight loss but once again your work outs begin to suffer. You cannot use as much weight for as many sets or reps and it is hard to maintain the right pace during your cardio. Once again your weight loss stalls at about the same spot.
This cycle repeats itself over and over again slow progress on the scale and no progress in the gym performance. Typically ending when you give up on the low carb route and add them back in. Performance in the gym improves but weight gain resumes.
If this sounds familiar then you have been bamboozled about what proper nutrition is. There is no good food or bad food. What you eat should simply be a reflection of your goals and some simple math.
What Role Do Carbs Play?
Carbohydrate are only one part of the math equation. However to eliminate them completely, except in very specific circumstances like the final cut before a physique show, is a mistake. Eliminating carbohydrate will almost certainly result in fairly rapid weight loss. It will negatively affect performance and diminish the overall results you can achieve with body re-composition over time. Carbohydrates are required to perform optimally and optimal performance is one of the main key factors for improving body composition over time. Carbohydrate also plays an important role maintaining and building new muscle and even in the metabolism of fat. Eliminating it will absolutely negatively affect your results over the medium to long term.
At Renegades we offer customized nutrition plans that will take care of the math equation for you. It will ensure that weight loss progresses at an appropriate maintainable rate while still allowing you to improve performance. We start with a free one on one nutrition consultation that goes over your current eating habits as well as your goals.
You can sign up for your One on One Consultation Here
Do not succumb to the quick fix no carbohydrate path. Your performance will decrease and your weight lose will stall. Instead focus on the long term with gradual changes to body composition and regular improvements in performance.
By Mike White
Trying to figure what to do when eating out on a diet? It always feels like right when you go on a diet everyone wants to invite you out to eat more. Don’t let your diet stop you! Here are some of my top tips to help keep you on your diet but let you enjoy going out.
Don’t Drink Your Calories
This one may seem obvious when eating out on a diet but stay away from soda, sweet tea or alcohol. Choose calorie free options such as water (bonus its usually free) or diet beverages. While this seems pretty straight forward, many people make this simple mistake when going out saving your calories for actual food will help you stick to your plan.
Check the Menu Before Leaving Your House
I always tell people to check the menu before they leave the house. Decide what you are going to eat and then when you get there order EXACTLY what you want. It’s important to tell the server exactly what you need. Don’t be afraid to go slightly off menu when asking for what you need. Feel free to ask for specific preparations for your food. Stick to baking, roasting, or grilling, also be sure to ask for the chef to skip the butter, sauce or oil that foods are cooked in to help you stay on track
Make sure to skip the free offering. Chips and bread are after placed on the table right at the start of the meal. Filling up on these things will cost you calories. Nibbling on these offerings is easy but add up fast, so be sure to inform the server that you wont be needing any of these and they do not need to bring them to the table.
Eat Your Food In This Order
Focus on consuming your protein and veggies before your carbs. By focusing on this it will help prevent you overindulging in the creamy sugary desserts later, simply because you are already full. Chances are your fat is already present in your steak or in your vinaigrette but if you happen to have some healthy fats like avocado slices then eat that along with your veggies to enhance satiety.
Portion sizes in restaurants seem to be getting bigger all the time. While this is great for getting more bang for your buck it is terrible for your waistline. A great simple strategy is to ask for your meal to come with a to-go-box so you can package the unneeded portions up before you start eating.
All of these tips will help keep you on path with your weight loss goals but it can still be challenging. If you would like some more advice or help go ahead comment bellow or email us!
By Mike White