Do’s and Dont’s of Diets

Simply, from experience – cut down on unnecessary carbohydrates, increase your protein uptake.

DO NOT completely cut carbohydrates out of your diet, remember they are an important source of fuel.

DO NOT immediately change your current diet into a strict diet. It will not last. Your body will begin to crave what it has been used to instead of slowly beginning to adapt at the same rate you’re your mentality is learning to adapt.

DO NOT use these diet fads as a quick way of losing weight. If the diet isn’t sustainable, keeping excess fat will not be sustainable either.

DO NOT expect results within 1-2 weeks – your body weight, fat percentage, muscle percentage and water retention will fluctuate getting used to new foods and diet routines.

DO NOT feel like just because you have burned x number of calories, that you should then consume them to make up for lost calories. To lose weight, you MUST be in a calorie deficit.

DO record your fat percentage before you begin to introduce your new diet routine, re-recording once or twice every fortnight. This way you can see how adaptions in your diet have affected your body. Losing ‘fat’ is better than losing ‘weight’. ‘Weight’ can include fat and muscle, muscle will make you feel stronger, more capable in day to day activities, look leaner and more defined.

DO remember that diets are just learning curves. You may realise that some foods agree or disagree with your body more than others. Listen to your body, do you feel bloated? Sick? Full very quickly? Not full at all? React to these feelings by making changes into your diet.

DO continue to do regular exercise while changing your diet. In particular, strength training will really help with seeing body adaptions quicker. Try and cycle, walk, run more. Do you really need to drive to the shop or could you walk there? If completing a long duration of exercise e.g. football training, sports match, long run, extended cardio, then remember that added carbohydrates are needed to fuel the body so adapt the diet a little bit again.

DO begin to weigh/measure food and drinks. Even weighing/measuring food for 14-30 days begins to give you an insight into how many calories and/or nutrients are in certain foods. One tip – when it comes to measuring food, stay consistent in when you measure before or after it has been cooked. If you choose to weigh the food before it has been cooked, always continue to measure it before it has been cooked. Food can change in calorific or nutritional value before or after its been cooked. For example:

Food

Cooked

Uncooked

100g chicken breast

165kcal / 31g protein

115kcal / 23g protein

100g white rice

130kcal

365kcal (add water weight)

100g kidney beans

127kcal

333kcal

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