At a glance, this is probably the most common example when people stop following a nutrition plan and find an excuse for not being able to do so due to their schedule, children, friends, holidays, etc.
So what to do? Count calories, look at labels, divide food into harmful and healthy?
Let's dive deeper my dear subscribers, I think this question touches, if not every first, then every second for sure.
Choosing less processed foods over ultra-processed foods is generally a good idea, as less processed foods are often (but not always) more nutritious than their more processed counterparts, and hyper-palatable foods (i.e. foods that are easy to overeat), they are also often ultra-processed and often contain many ingredients and calories as well.
However, advising people to only eat foods with a small number of ingredients or to avoid foods with ingredients they cannot pronounce is a mistake in terms of a person's ability to follow such rules. It leads to unnecessary dietary restrictions and eliminates more foods than necessary.
This also creates a false dichotomy about which foods are “good” and “bad.” However, creating boundaries and restrictions is part of any healthy eating plan, so that’s what we’ll talk about.
So if you want to have an athletic body, you will have to limit yourself, you will have to learn to evaluate foods for their value to your diet and their harm to your diet, where harm I would suggest to evaluate in terms of the presence of ingredients that are harmful to metabolism and digestion as the first rule and in relation to the hyperdensity of calories per 100 grams of product as the second, although, as has already been written above, one is, as a rule, been consequence of the other.
The most important component of any diet is adherence. Most people will find it difficult to maintain a 24/7 diet, and if they try, it will likely lead to controlled relapses, then uncontrolled relapses, followed by a return to the diet and the same scenario all over again.
To avoid this mistake, do not push yourself more than you can, it is better to stick to a 2500 kcal diet than to break a 2000 kcal diet regularly, the result will be much better! Especially if you train without a coach and you do diet manipulations exclusively based on YouTube videos or Instagram advice.
Instead of counting calories, focus on prioritizing foods as priority and non-priority foods:
Priority: fruits, vegetables, lentils, lean proteins, low fat milk products, high-fiber foods, cereals, porridge, nuts etc.
Non-priority: fried foods, foods with added sugar, ultraprocessed foods, floury, sugary beverages, pre-cooked meals, alcohol.
Instead of worrying about ingredients and calories, use common sense, look at your priority and non-priority foods list and track how your week of eating goes without counting portions and calories, just using this principle.
Exercise regularly in the gym, walk a lot and try to cope with stress, improve your sleep and results will not keep you waiting.
So what to do? Count calories, look at labels, divide food into harmful and healthy?
Let's dive deeper my dear subscribers, I think this question touches, if not every first, then every second for sure.
Choosing less processed foods over ultra-processed foods is generally a good idea, as less processed foods are often (but not always) more nutritious than their more processed counterparts, and hyper-palatable foods (i.e. foods that are easy to overeat), they are also often ultra-processed and often contain many ingredients and calories as well.
However, advising people to only eat foods with a small number of ingredients or to avoid foods with ingredients they cannot pronounce is a mistake in terms of a person's ability to follow such rules. It leads to unnecessary dietary restrictions and eliminates more foods than necessary.
This also creates a false dichotomy about which foods are “good” and “bad.” However, creating boundaries and restrictions is part of any healthy eating plan, so that’s what we’ll talk about.
So if you want to have an athletic body, you will have to limit yourself, you will have to learn to evaluate foods for their value to your diet and their harm to your diet, where harm I would suggest to evaluate in terms of the presence of ingredients that are harmful to metabolism and digestion as the first rule and in relation to the hyperdensity of calories per 100 grams of product as the second, although, as has already been written above, one is, as a rule, been consequence of the other.
The most important component of any diet is adherence. Most people will find it difficult to maintain a 24/7 diet, and if they try, it will likely lead to controlled relapses, then uncontrolled relapses, followed by a return to the diet and the same scenario all over again.
To avoid this mistake, do not push yourself more than you can, it is better to stick to a 2500 kcal diet than to break a 2000 kcal diet regularly, the result will be much better! Especially if you train without a coach and you do diet manipulations exclusively based on YouTube videos or Instagram advice.
Instead of counting calories, focus on prioritizing foods as priority and non-priority foods:
Priority: fruits, vegetables, lentils, lean proteins, low fat milk products, high-fiber foods, cereals, porridge, nuts etc.
Non-priority: fried foods, foods with added sugar, ultraprocessed foods, floury, sugary beverages, pre-cooked meals, alcohol.
Instead of worrying about ingredients and calories, use common sense, look at your priority and non-priority foods list and track how your week of eating goes without counting portions and calories, just using this principle.
Exercise regularly in the gym, walk a lot and try to cope with stress, improve your sleep and results will not keep you waiting.