Let’s talk about diet! Yeah I said it, that scary four letter word that most people secretly cringe at when they hear it. Let me tell you it doesn’t have to be THAT scary! One thing I have learned on my journey to my best self is that you don’t actually have to chew on lettuce and carrots all week long while being miserable because all you want is a slice of pizza. Actually, it’s much better to balance your diet with the things you love and the healthy options you need.
So how is that possible?
See when people eat clean all week long, it takes a lot out of them, its difficult and underwhelming at the same time. Most people will continue this pattern throughout the workweek and then fall back into old habits during the weekend when the “cheat meals” take place.
This is a terrible way of dieting because leaving everything for the weekend encourages us to binge eat those unhealthy foods, drinks, etc. So instead of a consistent calorie count throughout the entire week, the calories that were lacking during the weekdays will be surpassed on the weekend. Therefore, no fat loss.
This is counterproductive! So what’s the solution? Incorporate those guilty pleasures in your diet throughout the week! Have a slice of pizza on Tuesday and the large fries Friday, then a taco or two on Saturday. The most important thing to remember is BALANCE. If you eat these heavy meals in moderation, you don’t have to feel guilty at all! You still have to watch those calories but you can incorporate the “cheating” here and there and still do so. If you don’t go overboard when “treating yourself”; you can maintain a consistent diet throughout the entire week including the weekend. Of course none of this matters without consistent training, diet and exercise need to co-exist in your life or you won’t ever get to where you want to be.
So how do you do this effectively?
Here’s an example of my weekly meals and how I incorporate the foods I love while also getting plenty of the foods I need:
Breakfast: 3 egg whites, yogurt
Snack: granola bar
Lunch: Chicken salad
Snack: Fruits, nuts
Dinner: 1 slice of pizza 😉
Breakfast: fruit salad, wheat toast
Snack: 1 banana
Lunch: Tuna & crackers, grapes, yogurt
Snack: Protein bar
Dinner: Southwest chicken salad
Breakfast: Acai bowl
Snack: Greek salad
Lunch: Avocado toast
Snack: Yogurt & berries
Dinner: 2 tacos 😉
Breakfast: Egg white omelette
Snack: Dark chocolate, berries
Lunch: Chicken veggie stir-fry
Snack: Fries 😉
Dinner: Wheat pasta, veggies
Breakfast: Protein shake
Snack: Granola bar
Lunch: Turkey burger 😉
Snack: Veggies and dip
Dinner: Grilled whitefish, veggies
Breakfast: 2 hard-boiled eggs, fruit
Snack: Apples & peanut butter
Lunch: Cheeseburger 😉
Snack: Mixed nuts
Breakfast: Pancakes!! 😉
Snack: fruit bowl
Lunch: Chicken ceaser wrap
( maybe a margarita or 2)
Snack: Fruit smoothie
Dinner: Grilled chicken & veggies
There are a lot of other factors that have to be taken into consideration of course, your objective; losing fat/gaining muscle or just flat out feeling stronger or more fit without the worry of losing or gaining.
With a lower calorie count and consistent strength training, you will effectively lose weight and tone up. With a higher calorie count and consistent strength training, you will effectively gain muscle mass. It all depends what your ultimate goal is on your fitness journey.
If you really want to break down what your weekly diet looks like and what you need to add or eliminate to the mix, start by keeping a meal journal. Write down every single thing that you eat and drink within a week period. From that list, create a new one and exclude some of the foods you normally eat if you know they’re not working for you.
Remember to take things a day at a time; don’t get overwhelmed with a strict diet and pushing yourself to go to the gym everyday, create a schedule that works for you. your fitness journey should enlighten, motivate and empower you, it should never make you feel otherwise. Be sure to look out for my next post on diet and my workout routines that you’ll be able to find on IG TV soon!