DIET AFTER THE DIET
So you diet down maybe a 6-12 week challenge or templated meal plan, maybe you did keto, maybe you did paleo, or low carb, or high carb, or only protein whatever and it was great, you lost weight, you feel better, it was tough and rigid BUT you did it! So what now? Where are you going to go from here? Keep on the same diet? Is it sustainable for long term? Does it allow you to enjoy your family, maybe a date with your spouse, or a drink with a friend that needs your help, what about birthday parties, will you have to say oh I can’t eat that forever?
Or maybe you go back to eating how you did before the “diet” it goes ok weight stays the same for a week or so, so you think oh ok im good I can maintain this by doing a shit ton of cardio and go back to eating how I was, but then your body adapts to the cardio and your already doing 30 min a day, and eating “normal” again and you start to gain weight, more cardio? go back on diet you couldn’t sustain?
Ok you probably wonder what am I getting at! Let me help you, The DIET after the DIET is crucial in keeping your fatloss off and maintaining it. First of all your original diet should be something you can see yourself doing long term, you don’t have to do a fad diet to lose weight, you actually don’t have to take any food groups fully out of your diet at all, the reason all these “FAD” DIETS work is because they are putting you in a caloric deficit from what you were eating, it isn’t because you took all your carbs out that you lost 20 lbs its that you ate less than your maintenance calories that is why you lost weight. So to set up your NUTRITION not a diet find your maintenance calories need help with this DM me ill figure your maintenance calories for free. Next actually track what you are currently eating without changing anything this is crucial because any calculations for maintenance are figuring your predicted maintenance what your actually eating is a totally different story, then average those calories for 7 days and see how close to your predicted maintenance you are, close to it with in 100 calories perfect cut calories 5-10% set protein at 1gram per lb of body weight hit that daily and total calories for 2 weeks and track your weight. If you lose great stay there don’t change anything until you plateau. Now what if your predicted maintenance is 2000 calories but your only eating 1200 then it is necessary to reverse up to the 2000 calories slowly and hang there for a month or more depending how long you were at the low calories 3 months low cals stay at maintenance for 3 months and let your body adapt to those calories then cut down if you don’t do this you have not earned the right to diet and you will start getting into poverty calories and you will not sustain it.
Ok now you have dieted and it went great your down to your goal weight now time for the DIET after the DIET, so we slowly reverse to your NOW predicted maintenance it will be different then before because you have lost weight, slowly add in calories from carbs and fats because your protein should still be at 1gram per lb of body weight that shouldn’t have changed through your diet or reverse. Track your weight slowly add in calories if weight isn’t moving up weekly or 2 weeks. When you get to your maintenance perfect live life love yourself stay close to your maintenance calories work hard in the gym but not over work or think you can out work over eating and you will keep your weight off and be able to enjoy life eating more and being flexible. This is key because if you did low carb for instance and the diet is over you go back to what you ate normally you will gain all and maybe even more of your weight back because there is no reverse out of the diet to slowly let your body adapt to more calories, we just eat whatever and over fill ur fat stores so our body makes more in places we didn’t even have fat before you know that “I never have had a fat butt til now’, thats your body making more fat stores because you over filled the ones already there.
If this sounds complicating thats ok, that is why I am a nutrition coach to help you along the way message me and I will periodize your nutrition for you just like a exercise program has blocks and periodization so should your nutrition if it doesn’t and its not flexible for you to live life then you def should message me today for more info on my customized nutrition coaching.