Skip to main content

YOU’VE BEEN LIED TO: Misinformation about nutrition may be preventing you from achieving your goals.

  • Losing weight does not necessarily mean losing fat.
  • Most animal products are not bad for you.
  • You definitely need to eat more protein; the RDA is too low.
  • All diets work the same way: through caloric restriction.
  • Just because a food is “healthy” doesn’t mean it will help you reach your goals.

DIETS DON’T WORK: Most people learn how to diet, not how to eat. The industry has been selling lies for years. Here’s the truth.

  • Restriction and deprivation will make you crave foods more and lead you to overeat.
  • No “perfect” diet exists that will give you the happiness you’re searching for.
  • If you couldn’t eat that way forever, there’s no point in eating that way now.
  • Your results will stop when you stop.
  • Dieting as a form of self-punishment can backfire and lead to worse health.
  • Diets do not consider your lifestyle factors, stress levels, and metabolism.

CARBS: Our body’s preferred energy source.

  • Carbs do NOT make you fat independent of calories.
  • Carbs can be complex (fruits, veggies, whole grains) or simple (sugars, junk
    food).
  • Carbs have 4 calories per gram.
  • Carbs are essential for exercise performance and recovery, stress, sleep, and keeping us full.
  • Eat complex carbs for fiber to keep your blood sugar stable and digest
    slowly.

PROTEINS: THE most important macronutrient of them all!

  • Boosts metabolism, keeps you satiated, improves body composition, is critical for muscle building and recovery, and
    improves bone health.
  • Animal sources are best if you can eat them.
  • Protein has 4 calories per gram.
  • Aim to eat one gram per pound of body weight per day.
  • Never skip a day. This is crucial for any goal.

FATS: Once demonized and now recognized for its significant role in our health.

  • Essential for healthy hormones, reducing inflammation, improving immunity, and keeping us satiated.
  • Necessary for our body to absorb fat-soluble nutrients like vitamin D.
  • Avoid industrially processed oils such as canola, sunflower, vegetable, etc.
  • Fats have 9 calories per gram.
  • Get enough omega-3s through wild-caught fish, avocados, eggs, extra virgin olive oil, and dry roasted or raw nuts.

LIQUIDS: Alcohol and water play significant roles in getting you the results you want.

  • Alcohol is harmful to the gut, disruptive to sleep, and hinders muscle recovery. Drink responsibly and minimally.
  • Alcohol has 7 calories per gram.
  • Water is vital for every bodily function, from digestion to temperature regulation. Dehydration can impair physical and cognitive function.
  • Drink half your body weight in ounces of water per day.

CREATE YOUR PLATE: Tracking your food can be tedious and time consuming. With the right formula, you can lose weight without it!

  • Aim for every plate to be comprised of: 1/3 to 1/2 protein (like meat), 1/2 to 1/4 starchier carbs (think potatoes) and 1/2 to 1/4 non-starchy carbs (think broccoli).
  • Fats can be incorporated in protein or carb sources.
  • Surrounding workouts or before sleep, more carbs are preferred.
  • If you are not very active, especially in the morning, a lower-carb approach to meals may work better.
  • Try to spread protein intake evenly throughout the day so you don’t have to “catch up” later.

HEALTHY SWAPS: Incorporating satisfying alternatives into your daily diet can help you reach your goals without feeling deprived.

  • Cauliflower rice instead of white or brown rice.
  • Protein pasta, heart of palms pasta, or spaghetti squash instead of regular pasta.
  • Lettuce wraps instead of breads, shells, or buns.
  • Air-popped popcorn or veggie sticks with hummus instead of chips/salty snacks.
  • Greek yogurt with fresh fruit instead of candy and sugary yogurts.
  • Diet soda, herbal teas, or flavored sparkling water instead of juice or soda.
  • High protein substitutions like Chomps sticks, beef jerky, protein shakes, egg white wraps, cottage cheese, etc.

TIPS AND TRICKS: Making small shifts can compound into incredible results over time while making changes more manageable.

  • Don’t get bored – remember variety. Have fun! Mix it up! Try new things!
  • Use smaller plates to make portion control effortless. Keep big protein portions but smaller carb and fat portions. Americans suffer from a severe case of “portion distortion.”
  • Sometimes, our bodies mix up the signals for hunger and thirst. If you feel a craving come on, try drinking some water first to see if it goes away.
  • Avoid eating while distracted. Studies show this can make you eat up to 30% more without realizing it!
  • Batch cook to make healthier choices more accessible throughout the week.

MINDSET SHIFTS: Without the right perspective, sticking to the diet and lifestyle that best fit your goals will not be sustainable. If you find ways to make it enjoyable, you find ways to do it forever!

  • Shift your focus in all aspects away from deprivation (I can’t eat this!) to abundance (I haven’t felt this good in years!).
  • If you get a flat tire, you don’t go poking holes in the remaining three. If you
  • “mess up” or “fall off,” just pick yourself up and do the next right thing. Get rid of the all-or-nothing mindset.
  • Follow systems, not goals. Goals are great to give you a general direction, but systems are what actually help you get there.
  • See every choice as a net gain or a net loss. They all matter! Don’t get discouraged about the little things.
  • Remember, you can’t screw this thing up if you never give up!

By Nikki Johnson, CSCS, CPT, CNC, Personal Trainer at Wembley