People who say a diet should be followed for life in order to keep the results has been said so many times it make my head hurt. But, as we know in fitness, this argument is flawed. A good and proper diet can be relative to anyones case, so that is why we are going to offer you what a ‘long term’ diet should be to help you lose fat in a healthy approach.
1.- Do not think of it as a “diet”
Being on a diet does not mean restricting your food intake in order to lose weight, since a diet as such may have different purposes. Basically, a good definition of diet would be “a set of principles to follow and a list of foods that you should and should not consume.”
Many are the ones who get scared when starting a diet because they think this means completely depriving themselves of something.
But this is something that should not be so. If you are going to start a diet, the best thing you can do is associate this word with healthy diet. That is, with creating a menu that allows you to maintain a good physical shape.
Change your relationship with food and you will not have to suffer when dieting!
2.- Know the different food routines
Each type of diet will lead you to healthier food choices by manipulating the number of servings and calories you can ingest. Thanks to these routines, you will achieve your specific fitness goals.
3.- Keep in mind what type your body is
In the basic classification of the body type of people, there are 3 types:
Ectomorph: are those people with a fast metabolism and a high tolerance to carbohydrates. They need high carbohydrates and moderate amounts of protein and fat.
Mesomorph: is the most balanced body type. They are those people who gain muscle but without gaining excess fat. For the mesomorphic person, the diet that works best is the one that contains complex carbohydrates, healthy fats and proteins.
Endormorph: are those who have a slow metabolism. They gain muscle but also a good amount of fat that costs them a lot to lose. They should consume moderate or low amounts of carbohydrates and sufficient amounts of protein and fat.
4.- You should not carry out a complete deprivation of food
Following a healthy diet does not mean that you should exclude the complete intake of certain foods. For example, in any diet, you should not exclude, completely, some foods such as cheese, eggs, salt, butter, red meat, cereals or any food considered bad. You should only adjust the amounts of these foods.
5.- Listen to the signs of your body
To know what kind of food you should eat at any time, you have to know the signs of your body and what they want to tell you. If you are hungry, it means that your body is saturated; If you feel well, fatigue is present in your body and, finally, comfort, indicates a discomfort of the digestive tract.
So, for example, if your blood pressure drops after a meal and you feel sleepy, you should cut your carbohydrate intake while if you are hungry all the time, you should add a little more fat to your diet.
6. Allow room for flexibility
One of the basic premises to carry well any type of diet in the long term is to be flexible and to give you whims. For this, it is best to follow the 80/20 rule. But what is this rule?
Basically, it is based on that 80% of the daily calorie intake comes from healthy foods while 20% from calories has to do with “junk food”.
What is clear is that a long-term diet should be a way of life and that you should build it in the easiest way possible to always carry it out without leaving it out of boredom.