Are you still following some of the same old school dieting rules and expecting different results? If you're serious about shedding body fat, there are a few popular old school dieting rules that you need to break TODAY.
Some of these are eating myths that we probably witnessed our Mother’s use when we were kids. Hello?! Does anyone remember, “Just a shake for breakfast, a shake for lunch, and a sensible dinner”--I remember doing that one in high school *insert eye roll* lol! The other rules are beliefs based on a trendy diet fad.
Regardless of where these rules came from, your aspirations for a lean toned look is likely to fail if you blindly follow them. Today I’m sharing the diet rules you need to break in order to see real maintainable results.
Check this list and make sure you get the facts. By breaking these rules you’ll drop body fat faster and move that much closer to your best body goals!
Diet Myth #1: "I should eat more often to avoid starvation mode."
Diet Reality: There is nothing wrong with eating small frequent meals to keep yourself from overeating at meal time. You never want to get so hungry that you binge. But if you think that eating more often is more effective for weight loss, you're wrong. Consider following an intermittent fasting routine throughout your week. IF (Intermittent Fasting) has been shown to increase your metabolism and hunger hormones that are necessary in order to burn fat.
Diet Rule #2: "Avoid carbs. They cause weight gain."
Diet Reality: Carbs don't cause weight gain. Starch doesn't cause weight gain, either. You'll gain weight if you eat too many calories, regardless of whether the calories are carbs, fat, or protein. Some people avoid starchy carbs because they usually have little nutritional value and because you are likely to get hungry again quickly if you eat them. Consider upping your starchy carbs based on your training cycle. Or implement a carb cycling routine, alternating between high and low carb days act as a way to keep your body guessing which can prevent a metabolism slow down.
Diet Rule #3: "Cheat days are good for my diet."
Diet Reality: Cheat days/meals and diets that routinely call for them sound like a great idea because they allow dieters to eat some of the foods that they crave. This is probably why the trend has caught on so quickly. But there's a downside to taking a day off from your diet — and it may cost you a few pounds on the scale. You’re actually less likely to reach your weight loss goals when you have regular cheat days. This is simply due to having more calories than you’d originally planned and throwing your weekly overall calorie deficit into a surplus.
What’s the solution? Follow a strategic refeed day once per week depending on your goals. Plan that day out to the best of your ability. And most importantly track everything that day. When you see it in black & white, you’re less likely to let it go ape and blow your hard work.
Listen, there are exceptions to every rule. While some of these old school diet rules were originally based on reasonable evidence, some of them have changed over the years (thanks to further research) and no longer make sense.
If you’re adamant about following a diet rule, just make sure you know WHY. Knowing WHY gives you the tools to see real fat loss and body recomposition changes for the long haul!