Quick Diet Guide to Losing Weight
Here is the quick weight loss guide I share with my personal training clients to steer their new dietary choices:
BASELINE INTENT (PHILOSOPHY)
Eat nutrient-dense foods. If you make any change in your diet, this is it. Filler foods are sooooooo 1984. You’re better than that. “Eat with intent” is your new mantra! If you’re hungry, feed your engine with something meaningful!
INFLAMMATION AND DEFICIENCY
INFLAMMATION
Healthline says (reviewed by Seunggu Han, MD): “Inflammation refers to your body’s process of fighting against things that harm it, such as infections, injuries, and toxins, in an attempt to heal itself. When something damages your cells, your body releases chemicals that trigger a response from your immune system. This response includes the release of antibodies and proteins, as well as increased blood flow to the damaged area. The whole process usually lasts for a few hours or days in the case of acute inflammation. Chronic inflammation happens when this response lingers, leaving your body in a constant state of alert. Over time, chronic inflammation may hurt your tissues and organs. Some research suggests that chronic inflammation could also play a role in various conditions, from cancer to asthma.”
INFLAMMATORY FOODS
- Grains including whole grains or all-bran products (bread, crackers, rice, cereals, etc.)
- Processed foods (products with additives and preservatives; genetically modified foods; or anything else not in its whole, natural form)
- Dairy (butter, milk, and cheese processed from animals)
- Alcohol
- Refined sugar and artificial sweeteners
- Animal protein with high levels of saturated fat (red meat, pork, wild game, etc.)IF I DON’T EAT THOSE INFLAMMATORY FOODS, THEN….
- Substitute grains for beans or dark leafy greens if you need fiber.
- Substitute dairy for dark leafy greens if you need calcium or vitamin D.
- Substitute red wine for grapes if you need antioxidants.
- Substitute the protein supplement shake for lean meat, eggs, fish, nuts, etc., if you need protein. Please note that the plant-based option is the least inflammatory in most bodies.DEFICIENCY
The body is made up of 2 central systems, core and peripheral. The core system is the engine, and it has particular demands to maintain homeostasis (the perfect balance of effectiveness and efficiency). The peripheral system handles the adaptive software to manage behaviors, compensations, toxins, or compromises of our natural processes and the operation of our biological clock. It helps the body manage periods of fasting and stress and day-to-day physical hacks. It can also help the employee assigned to the midnight shift adapt her biological clock to meet her basic needs….even if it's beyond ideal. It’s important to note that just because the body can adapt doesn’t mean it’s sustainable or ideal. The body will always try to steer you back to its original processes. Long story short: Yes, you can survive periods without food, but consider how the body may compensate (and it may not help your health goals).
STARVED OR STUFFED
You never want to starve (which can lead to the compensating, deficient state described above) or get stuffed (your body may hold onto more than it needs or convert even the extra good stuff into fat, triglycerides, etc.
SPECIFIC FOOD APPROACH
GENERAL GUIDELINES
- Daily caloric range: 1200-1500 calories (you must determine the healthiest amount).
- Meal caloric range: 3-500 calories
- Meals per day: 3-4 every 3-5 hours (allow enough time for proper digestion and absorption)SIMPLE PLATE RATIO
Use this breakdown for every meal, small meal, snack, or what my son called “snat” when he was two.
- 45-55% Plant Nutrients/Vegetables (dark green, starchy, red/orange, etc.)
- 25-40% Protein (lean white meat, fish, soy, eggs, vegetables, nuts, beans, etc.)
- 25% Fiber (beans, legumes, fruit, seeds, vegetables, etc.)
*****Although I haven't explicitly mentioned it, you should still be mindful of the number of good fats (nuts, avocado, olive oil, etc.) in your diet, too. You shouldn't exceed 15% in any given meal unless deemed necessary.
BIOLOGICAL CLOCK AND CIRCADIAN RHYTHM
Your body wants to be an efficient machine that operates on autopilot. It usually depends on its biological clock - a blend of natural and reinforced forces. That said, you can train your body to efficiently release a flood of hormones to help you simultaneously utilize the fuel you feed daily. You did this in grade school when you ate lunch at 11:37 daily and still felt the hunger pangs simultaneously over your summer break. The principle also applies to your efficient recovery while you sleep each night. Your body will naturally wake you slowly over 3 hours before your waking time. Going to bed at the same time every night will reinforce this habit and wake you without an alarm clock at the same time as well!
ABOUT THE AUTHOR: MICHAEL MOODY, PERSONAL TRAINER
As an author, a personal trainer in Denver, and podcast host, Michael Moody has helped personal training clients achieve new fitness heights and incredible weight loss transformations since 2005. He also produces the wellness podcast "The Elements of Being" and has been featured on NBC, WGN Radio, and PBS.
Michael offers personal training to Denver residents who want to meet at the 2460 W 26th Ave studio….or in their homes throughout LoHi (80206), LoDo (80202), RiNo (80216), Washington Park (80209), Cherry Creek (80206, 80209, 80243, 80246, 80231), and Highlands (80202, 80211, 80212). Michael also offers experiences with a personal trainer in Jefferson Park (80211) and Sloan's Lake (80204, 80212).
If you’re looking for a personal trainer who can curate a sustainable (and adaptable) routine based on your needs and wants, Michael is the experienced practitioner you’ve been looking for. Try personal training for a month…your body will thank you!
