103117 Dietary Displacement
Heavy Day//
1 Rep Max Clean (any kind of clean)
special exercises- a bunch that I can’t remember, but are written down at the gym!
Note- On October 16, I wrote the blog with instructions on how to properly use a belt. Go read that blog if you plan on using one!
Raise your hand if this is you. You see that number on the scale and you’re like, “NO MORE! THIS. IS. THE. TIME! GETTIN’ LEAN.” and then you sit down and make a mental checklist of everything you can never eat ever again. No donuts, no cookies, no more nachos, no beer or lattes, no McDonalds! Ever! Lockin’ it down! You know you’ve done it, we’ve all done it.
Simma Down Now! Would you be healthier and leaner and stronger if you quit all the stuff you know you shouldn’t have? Certainly. Is it likely that you’ll be able to quit eating all those things? Well what’s your track record with that...?
Lets attack this with some other logic. It’s really only possible to sustain a 10-15% calorie deficit. That’s not 10-15% fewer calories than you used to eat. That’s 10-15% fewer calories than you burn in a day. If you keep going back to those feel good foods it’s because you aren’t eating even enough to be at 10% fewer calories than you burn. It’s not that you don’t have the will power, it’s because you’re hungry. And then you eat the bad stuff and go back way over your energy expenditure because it’s hyper palatable and easy to over eat because it’s typically really energy dense.
So how about we try adding food to your diet first. Take a look at what you typically eat and compare it to what a meal should look like. 1 for women, up to two for men- palms of lean protein, fist fulls of green veg, cupped hand of smart carbs, thumbs of healthy fats. Which of those are you probably missing consistently? Look at your typical plate and make that decision from your most honest adult self. “Man I eat a ton of meat so I’m getting the protein, but I could use some color.” Ok then let’s add the veg!
But now after figuring out something to add that you consistently miss, just focus on that. Do what you can to a. Like that thing you added and b. Do it consistently (read- most of the time).
This is called dietary displacement and it is the very best first step in turning around your eating! Focus on adding healthy foods, and if you’re the type that buys in to “hacks” or diet tips, this is the ultimate “hack”. Hint: if the food you add is a whole food carb or veg high in fiber or a lean protein source, it will fill you up in a way that you likely won’t be hungry for that other stuff we mentioned on your bad list. If you focus on adding Whole Foods and eating them slowly, you really don’t need to focus on eliminating anything. Heck! keep them as an option.
What sounds better and more sustainable? “I’m going to start eating roasted cauliflower or broccoli or Brussels sprouts with two meals a day.” Or “I’m never eating a cinnamon roll again, unless it’s my cheat day every other week. Otherwise I plan on starving until my goal weight.” I’ll choose eating MORE thank you!