I love writing articles like this one as a client has requested it, so you've probably been wondering the same thing too. Here’s a stat for you, it takes about 15 minutes of intense cardio (running, cycling, HIIT etc.) to burn 150 calories. But that’s only 10 chips (no sauce). It’s also only 5 marshmallows, 1 banana or 6 cubes of dairy milk. Depressing right?
By using food as our tool to reduce calories, we have a much easier job. Avoid that Snickers bar, you’ve just saved yourself a 20-minute intense workout. Even better than that, there are specific dietary methods to help you with this & ensure you still get to enjoy what you eat. As usual, some of them are marketed to you by the fitness industry as better than they are. So, let’s go through a few of the best & the worst of famous diets.
Intermittent Fasting
What is it: Consciously choosing a window within each 24-hour period in which you are allowed to eat. For example 16/8, meaning you can eat for 8 hours each day & you fast the other 16. Easier than it sounds when you consider you’re asleep for half of your 16-hour fasting period. This eating pattern takes a couple of weeks for your body to adapt to, but can be good if you don’t enjoy avoiding certain foods as (within reason) you can eat what you like within your eating window.
My view: Intermittent fasting works well alongside your daily exercise & I love the freedom it brings. The idea of not having to stop yourself having pudding appeals to us all, right?
Ketogenic (Keto)
What is it: One of the most popular diets, in which you restrict carbs from your diet. Sugar, bread, pasta, potato & junk food falls under the carbs bracket, making this a heavily restrictive diet style. Therefore, calories are consumed exclusively from fats & proteins, leading to concern for heart health.
My view: This diet undeniably works, but at what cost… I would advise against keto, mainly because carbs are our main source of energy. If you completely remove them, you’ll feel lethargic & weak all the time. This diet can also be so extreme that as soon as you return to a normal diet, your body will very easily put the weight back on.
Paleo
What is it: Stripping it right back to our roots as hunter gatherers, paleo involves only eating whole foods, lean protein, & fruit/veg. That means no dairy, sugary snacks, potatoes or anything else you wouldn’t have found us eating 12,000 years ago.
My view: This method can be useful for reducing risk factors associated with your heart, as well as shedding some weight. However, you do miss out on micronutrients & protein. It can also be easy to put that weight straight back on, so overall I think this will work for some, but not for most.
Meal Planning
What is it: Simply put, planning out your meals each day to meet a certain number of calories or macros. This is the easiest method to track, however the set nature of it doesn’t allow for fuelling up for that spontaneous evening run or going for an Aperol spritz with your friend who’s back in town.
My view: There are two levels to this, one is to plan EVERYTHING you eat each day. The other is to plan one or two of your meals each day whilst leaving some freedom for cravings, snacks etc. The second option is by far the more achievable & sustainable option, but there is an element of trial & error with this one so get in touch if you need to.
We have our LAUNCH EVENT today, so if you’re free from 10am-2pm to come for a nosey around our new Harrogate gym, we’d love to see you! There will be a café & lots of prizes too, so come say hello on Hookstone Avenue, inside the Manhattan entrance.
Reach out to chat through working with one of our coaches to achieve your nutritional & fitness-based goals. In the meantime, you can find more articles below to broaden your fitness, nutrition & wellbeing knowledge!
Elliot Hutchinson // 15.09.2024
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