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A lot of people have been asking about my diet. I won’t cover everything in detail today, but here’s a quick overview of changes I’ve been making and a few of my thoughts on fat loss diets in general.
First up, I want to say that I’m not a fan of very strict, or very restrictive diets. In in my opinion these tend to lead to people getting into horrible binge/ starve cycles that are terrible for fat loss as well as health.
Another thing that worries me about weight loss diets nowadays is that people can get so overwhelmed by the colossal number of different programmes and theories around that they forget the basics of healthy eating. It doesn’t help that there’s so much disagreement among fitness professionals on this issue. (All the in-fighting we have in fitness industry really gets me down, but that’s something for another post!)
Which Weight Loss Diet Works?
Here’s my take: Low carbohydrate diets will help you lose weight. Low fat diets will help you lose weight. Even a starvation diet, like that ridiculous cabbage soup plan, will help you lose weight. They all “work”, at least in the short term.
But the way of eating that I have found to be optimum for me, for maintaining a healthy, lean, active body in the long term, is a good old healthy balanced diet with lots of fresh vegetables and fruits, moderate lean protein and limited (but still some) fats, although mainly from vegetable sources.
Sorry, I know some people would have been hoping for a magical eating formula based on some revolutionary “science” there, but that’s it. It’s nothing new or revolutionary I’m afraid.
That said, I’ve been speaking to a lot of people who are looking to lose weight lately and the vast majority are on some plan or other. When I ask if they’ve thought about just cutting out the “crap” and eating more fruits and veggies, I’m amazed to hear that they often don’t believe that will help them to lose weight. I guess it just sounds too simple to be true compared to what they’ve read in the diet books.
But, anyway, I could ramble on about this for hours and I don’t want to get into a huge discussion about the diet industry here, so I’ll just stick to telling you a bit about what I’m doing…
Big Eats
I’m not calorie counting fastidiously, but I’m keeping my daily intake in the margins of around 1,600-1,900kcal. I know that’s a lot higher than many dieters go, but I am exercising quite hard most days and, frankly, I’ve got a big appetite! Anything less than that leaves me hungry, light-headed, and feeling rough.
Cut out junk foods like chips, chocolate, cake, cookies, etc. (I would also put things like white bread and white pasta, if not quite in with that group, pretty close) and you get to eat a lot!
I’ve cut my meal sizes down a bit though – the Desperate Dan sized portions I’d somehow worked up to were getting a bit ridiculous! And I’m now having three average sized meals and three or four snacks every day too.
Now, I’ll also tell you that I’m a vegetarian; technically a lacto-ovo vegetarian – I eat eggs and dairy products, but no meat (including fish). This is a choice I made 15 years ago for ethical reasons and not because I believe it is unhealthy to eat meat. I don’t evangelise about it or tell anyone else they should go veggie. I’m only pointing it out here to get it out of the way really. I’ll expect I’ll be talking about what I eat sometimes in upcoming posts and you may notice that no meat appears in any of my meals, so this is why.
Fitnesss for the Real World
One of the things I’m always eager to shout about is how “normal” people with “normal” lives can get a lean, strong, fit body. So I’m going to be honest and say I don’t always eat only healthy meals all the time. But I’m not stressed about that, I’m getting better, and, in my experience, “mostly healthy, most of the time” works pretty well anyway.
For me, diet is the hardest part of weight loss, but I know that this is just because I’ve got into bad habits over the last year or so, and once I replace those with better habits, it’ll get easy.
One thing that’s really helping me is that, just over the last couple of days, I’ve started to feel so much better. I would say it’s due to a combination of eating better and starting my new exercise programme. It’s kind of hard to describe, but I’ve got more energy, I’m thinking clearer, I’m sleeping better, and I’m just generally happier. Which is nice.
Step One Done
I’ve been really touched by all the comments and messages so many have you sent with words of support and thanks, you lot are a huge motivation for me.
A lot of people have got in touch saying that they’d also love to lose fat and get fitter. If that’s how you feel I want to urge you to get started now. I so wish I hadn’t put this off so long – it’s seems crazy now I’m feeling so great for it!
I know we all have own barriers to break through, whether practical or psychological, especially at the start of a new programme of exercise and/or diet, but getting started really is the most important step. If you’re having trouble taking that step, leave me a comment and we’ll work through it together.
Tomorrow is weigh day. I don’t think there will be a dramatic loss because I don’t have a huge amount to lose and also because I feel like I have gained some muscle whilst losing fat, which is brilliant. I’ll take measurements too, which will be interesting. If there’s anything worth reporting I’ll share it on here.
Get my News & Tips by Email
I’ll also be sending out my first weight loss and fitness news and tips email tomorrow, so please pop your email address onto the form on the right if you’d like to receive that. As I’ve been talking about diet today, I think I’ll start with a few tips on eating for fat loss.
As always, if you’d care to leave a comment, I’d love to hear from you, or if you’d like to share this blog via the social networking buttons I’d really appreciate you helping me to reach a few more people.
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your take on diet is great. I know that the only reason I put on weight is that I eat too much. I now have a smaller dinner plate than anyone else and that makes me dish up less food.
I have not had scales in my house since 1995. I do not believe in them. It causes more problems than they are worth. I know when I can or cannot fit comfortably in my clothes, and I know why…. my daughter went through an eating disorder and I am sure that if we had had scales this would have been a lot worse.
Thanks Karen. I agree, scales should not be the only way you gauge whether you’re in good shape, that’s why I’m taking measurements too. For me, weight is just one part of the picture and I recommend other people look at it the same way. Sorry to hear about the bad time your daughter went through, I hope she’s fully recovered and healthy now. Thanks for the comment. Julia x
Hi Julia
Great to see your diet tips today – my plate over the last two weeks has looked far more colourful & not mountainous! I’m not training anywhere near the amount you probably are, it’s been impossible with OH on late shift! Anyway, good luck with weigh in x
@lilbeeloo67
Hi Lesley. Sounds good to me! I’m not training a huge amount because the workouts I do now take less than an hour to complete. I’m doing those alternate days then lighter exercise like yoga or short jogs on the other days or sometimes even just resting entirely. Keep it up lovely!
I think that’s the best advice out there – increase your veggies! It leaves less space for the rest then too. The first thing I always tell people when they ask me is to consider quitting soy – the soy lattes especially – & replace it with black coffee. It made the world of difference for me.
This week I have been doing more strength work to just play around with the info you posted previously. I am happy to say I already feel different!
That’s great Emily. Glad to hear someone else is having the same experience – I thought I might feel better once I got going, but I didn’t expect to feel so good so soon. Long may it continue, eh? Jx
Hey Julia – really enjoying your posts! I’m on a bit of a health kick so your expert tips are very useful. I have the flabbiest, most untoned legs on the planet and trying to do something about it before the summer hols by doing lots of fitness and sorting my diet out. Have you heard of the ‘Clean & Lean’ books/series by James Duigan? I’ve been doing it for a month and have lost half a stone. Basically, as you said, cut out all the crap, but mainly SUGAR. I hadn’t realised how much of an enemy sugar is, even more so than fat in some ways. He recommends eating a fair amount of healthy fats, including having full milk instead of skimmed, lots of nuts, coconut oil and avocados. I’ve stopped eating bread completely and I’m sure that’s why I’ve lost the weight. Anyway, if you haven’t already seen it, check out the books/website: http://www.bodyism.com/ It’s full of lots of nauseating pictures of him and his model-like wife, but it’s got some brilliant advice about changing your diet to achieve a leaner body. Keep up the posts – they’re brilliant! xx
Hi Sarah,
Lovely to hear from you! I don’t know James Duigan well, but we’ve exchanged a few emails and chatted on social media and stuff. He seems like he seems like a really nice guy. But I just clicked through to his website via your link and there a couple of things on there that I wouldn’t feel comfortable recommending – like this: http://store.bodyism.com/product/4/BodySerenity
Speaking as someone who has experienced depression, it’s a bit worrying to see a whey protein drink being promoted as:
“What does it do?
A delicious chocolate drink that when consumed before bed will help you sleep deeper, combat stress, anxiety and avoid depression”
That’s not to say the diet plan isn’t healthy, it’s just that seeing something like that, for me, is off-putting.
…That’s my initial thoughts anyway, I’ll have a look in more detail when I have more time.
But anyway, knowing you I bet you don’t have flabby legs, but if I can be of any help just holler. So glad you like the blog.
Julia
xx
Hey Julia,
First up, I’m really enjoying the blog. Thanks for writing it.
I thought I might share the progress that I’ve been making over the last month.
I was horrified that, even whilst doing Bikram yoga 3 times a week, the weight has piled on over the last year – a combintation of a fondness for Heineken, Hendricks Gin, cappucino, processed food, bread, cheese, chocolate and biscuits aka crap. I could blame this on the fact that I gave up smoking last February, but the fact is that stopping the cigarettes had nothing to do with it.
Having finally plucked up the courage to weigh in I found that I was a shocking 93kg. Unsurprisingly my cholesterol and blood sugar levels were high and my body fat percentage was just over 26%.
The last month has been virtually monastic (and unsustainable in the long term) but the plan is intended a short-sharp-shock introduction to healthy food in the first 30-days followed by gentle re-introduction of some food groups. However, it’s been strictly;
High protein
Low saturated fat
High Omega 3 and 6 – mainly through fish, avacados and supplements
No Alcohol
No Dairy
No Sugar
No Gluten
Very low carbohydrate intake – no pastas, rice, breads or potatoes
High water intake
High vegetable intake
We’ve not been watching the calories particularly, but a typical day looks like this;
150g Smoked Salmon
2 hard boiled eggs
Blackberries / Stawberries / Blueberries
Green tea
2 Chicken breasts
Spinach
Tomato
Avocado
Walnuts
Balsamic / Olive Oil dressing
Green Tea
Stir Fried Sirloin Steak
Sugar snap peas
Broccoli
Onions
Peppers
Chilli
Garlic
Ginger
2 tbsp gluten-free soy sauce
1 tbsp gluten free oyster sauce
Lemon and Ginger tea
Snacking on nuts, vegetables and if training a protein shake during the day. Supplemented by Omega 3 capsules and a daily supergreens powder drink consisting of spirulina,barley grass, wheat grass and chlorella.
The diets has been coupled with progressive resistance training 3 times a week, topped and tailed with a 1500m session on the rowing machine or Kettlebells.
The Results have been absolutely astounding. I’m down to 85kg and due to have my body composition analysis and end cholesterol tests next week. At the mid point, my total body fat percentage was down to 23%.The loss is most noticeable on my tummy and around my face.
But, Nevermind the measurements, I feel so much better. I’ve more energy during the day, I am more focussed at work, I sleep better at night, my skin is completely clear, my eyes are brighter, my mood is improved and I don’t slump in the afternoons. These are all massively positive.
Most of this I would attribute to your main point though – cutting out the crap, ending a reliance on sugary snacks and increasing the levels of excercise activity.
The only thing is that my schedule means I’ve swapped Bikram for the gym and am really missing the yoga. I’m looking forward to getting back to it at least once a week sometime in the near future.
Enjoy your weigh day!
G
Hi Gordon,
Brilliant stuff! I’m a fan of yoga too, I’ve been doing it (on and off) for many years now and have tried all kinds of classes, but never bikram. I’d really like to try it. I’ve been invited to studios in London to give it a go lots of times, but until somewhere opens near my house so that I can go regularly there hasn’t seemed much point. I should probably go along and try it though, so at least I’ve experienced it, where do you go?
Well done on the fantastic progress. Personally, I wouldn’t like to go so low on carbs on though. I’ve done that in the past and found it didn’t make me feel good. But I know some people say they thrive on it, sounds like you could be one of them.
What will do differently after the 30 days?
Great to hear you’ve been doing so well on your diet. Will you be getting your cholesterol tested again soon?
Take care,
Julia
At last, someone with a sensible view on the word diet! It doesn’t mean restriction it means what you eat and it can be healthy.
Thank you for not promoting stupidly low calorie intakes and fads, it is all about healthy eating and a bit of exercise!
Well done
Thanks Simon. Sounds like we think alike!
Hi Julia
I have just been reading through your blog and as a Personal Trainer of 21 years I am really pleased to see your sensible approach to dieting and exercise. Yes, there is much conflicting advice in the Fitness industry but people are looking for a ‘quick fix’ or ‘miracle cure’- unfortunately there are far too many people around who are willing to take innocent peoples money by providing what is perceived to be the ‘new’ or ‘best’ diet. When it comes to it, we all need a varied diet which includes complex carbohydrates and fats. Everything in moderation, including exercise.
Well done.
Best wishes
Martin
Hi Martin, thank you – that’s really great to hear. Yes the “quick fix”, “miracle cure” mentality is part of the problem, another issue is that there’s more money to be made in marketing a new “solution” and/or selling the special supplements that go with it. Believe me, I don’t get many press releases about eating more raw veggies, but my inbox is always swamped with brands wanting coverage of their supplements. I’m not saying all supplements are bad or pointless by any means, just that they get more attention that the (more important) basics because there’s money behind them. But that’s what makes the world go around I guess! Sorry, bit of rant there! Appreciate the comment, Julia.
I reckon that’s the best diet and nutrition advice I’ve seen online. I don’t believe in faddy diets or restrictions as they can often lead to an unhealthy relationship with food. Clean, unprocessed and simple just makes sense.
I do eat meat and a fair bit of it, but I’m privileged to get it from a local organic farm and in many cases I have actually seen the animals living healthy and free in the countryside. My biggest battle I think is with boredom and a largely sedentary job where the snack machines are an easy option.
I’m just starting to take a bit more control of my diet after a bit of a lapse. And like you I am starting to feel more energised and stronger ready for my training.
You’ve also reminded me that it can be good to weigh and measure to reinforce progress. I still tend to rely on how tight my clothes feel.
I am inspired by your diet. I had 18% bodyfat only four years ago, but a desk job has meant I have piled on the lbs and am now around 24-25%. Looking at your amazing progress has really spurred me on to kick start my own clean diet. Being a sugar addict it’s chocolate and fizzy drinks that are my downfall. My plan is to replace these with fruits and vege as i did during ym 18% bodyfat days. I look forward to hearing all about your progress.
So sorry about the slow reply. That’s great! How’s it going?