HOW TO: sustainably diet

last week i wrote about WHY you should sustainably diet... this week i'm gonna give you the HOW. 

what exactly is a sustainable diet? 

under my definition, it is a diet that you are able to do for a long duration without burning out and without feeling restricted. 

and it will look different for everyone. for some people that will be a paleo diet, for some people a lower carb diet, and for others its just general portion control.

 so here's how you figure out what a sustainable diet looks like for you: 

1. figure out how you're currently eating and what needs to change. the easiest way to do that is to totally track your food for a few days (being sure to track at least one weekend day). maybe (most likely) you need to reduce your intake or maybe you snack more than you realized or drink high calorie juices or coffees and things you wouldn't usually think of. so knowing what you currently eat can help you to see the issues that may be causing the weight gain. 

2. figure out what is most important for you to keep in your diet for you to stick with it. is that getting to eat hella pasta or other carbs? or do you need your chocolate fix every night? know what is important to you so you can plan how you eat around those requirements to not feel restricted. 

3. which brings me to part 3... plan, plan, plan. at least at first make sure you are planning as much as you can so you don't go off track due to laziness. make yourself a menu, have your snacks portioned out, meal prep if that's something you need to do. make sure you have your plan in place so you can enjoy the foods you want to while also staying within whatever goals you've set for yourself successfully

4. have goals. clear cut, written, achievable goals. that could be staying within a calorie range or no sodas or no eating out during the week or no chips with lunch or eat a veggie at dinner or try a new fruit/veggie every couple of weeks. have set goals for each month that you can achieve and stick with them. 

5. and finally...if you slip up (and you will) don't let that run you off the rails. change takes time and you will make mistakes. and that is OKAY! but do not let that mistake turn into a whole day or week or whatever of going off track. 

so that's how you do it! make your plan and stick with it. eat your healthy foods and protein and enjoy your treats in moderation. 

you can do it! 

but if you need help/have questions/want some ideas follow me on facebook and instagram! send me a message or leave a comment with any questions! 

what are: macronutrients?

if you're looking up things about fitness and/or nutrition you've probably come across the term macronutrients or macros. macros are a hugely important part of strength training and fat loss but can seem pretty intimidating. you'll see it in reference to carb cycling, IIFYM, keto, zone diet, etc. there are a lot of ways to use macros to your benefit, but let's start with the basics! 

so what are macros? 

pretty simply, they are carbohydrates, fat, and protein. 

carbs:

basics: 4 calories per gram. the primary function of carbs are to fuel organ activity (brain, heart, and skeletal muscle). 

what you need to know: carbs give you energy, and are the primary source of energy in the body. they fuel your body functions.

they are NOT the reason you have gained weight or are overweight, that only has to do with the amount of calories you eat in a given day/week/etc. you can eat carbs late at night and still lose weight (promise), as long as you are staying in your given calorie range.

the general daily recommended intake is approximately 45 - 65% of your caloric intake. this does vary upon the activity of the person. the more active, the more carbs recommended. 

where you can find carbs: fruits, vegetables, potatoes, sweet potatoes, breads, beans, rice, granola, sugary sweets (limit these though)

fat:

basics: 9 calories per gram. primary function is fuel,but also helps with insulation, protection, and transportation in the body. very important for brain function. 

what you need to know: fats keep your body going. not the first choice for your body to use as energy, but will be used (especially if you do not consume a lot of carbs)

and fats do NOT make you fat. you NEED fat for your body to function properly. Fat fuels cell function, brain function & development, vitamin absorption, and protects the body's organs. Not to mention, fats keep you fuller longer, so you'll get less hungry. 

the general daily recommended intake is approximately 20-40% of your caloric intake. once again, this varies person to person, depending on their lifestyle. 

where you can find fats: nuts, seeds, coconuts, oils, avocados, olives, cheese, eggs. (avoid trans fats when possible)

protein:

basics: 4 calories per gram. two basic types of proteins - structural and regulatory. structural proteins work in your skin, cell membranes, muscle, and bone tissue, to help build and repair. regulatory proteins are enzymes, transportation, defense, contractile, hormones, and serums, which work to maintain fluid and electrolyte balance. 

what you need to know: protein is the big macro that you'll hear most any fitness person talking about, and for good reason. protein is the key element in muscle building and repair. when you weight lift or run or workout in general you are wearing down or creating tiny tears in your muscles... so you NEED protein to rebuild those muscles to make them stronger for the next time you do that workout. 

also, protein is the best macro to keep you full. so if you are cutting calories or just need help not overeating, protein is the way to go. 

the general daily recommended intake is approximately 10-35% of you caloric intake. however, if you're active or an athlete, you may need more. 

where you can find proteins: chicken, turkey, cheese, eggs, beans, lentils, beef, eggs, quinoa, tofu, soy or whey proteins. 

there you have it! this by no means is a complete overview of all of the ins and outs of macros but it is a pretty good overview, if i do say so myself. i will be doing complete posts on each macro at some point in the future along with a post on micro-nutrients, and on all the diets mentioned in the intro.

But if you have any questions right now...I would love to hear them! 

You can leave thoughts, comments, or questions below or ask me on facebook or instagram!