Most people have tried so many different diets with either no success or temporary success (lost the weight only to gain it all back, and even more sometimes...). It’s a constant roller coaster of weight loss and restrictive eating to binging and weight gain.
You decide to diet and cut out carbs and eat 1,200 calories a day. Sure, this works initially because you decrease your calories drastically. After you lose the weight, you go back to previous eating habits and the weight comes back on. So you begin to diet again and this time cut even MORE calories. You eat a low-fat yogurt for breakfast with blueberries, salad for lunch with no dressing, and dinner is broccoli and chicken. You feel like you’re doing everything right by eating cleaning, working out regularly, and drinking water. But the weight just won’t come off again and now you’re stuck… or for some of you, you may even GAIN weight eating 1,000 calories a day. What the heck?!
It breaks my heart to see so many people, especially women, put themselves through this tortue. So that’s why I’m writing this to remind you guys to STOP THE ENDLESS DIETING. And take back your health!
Scary statistic but 5% of people who diet and lose weight actually keep the weight off… yikes.
So what can be done about breaking this statistic? Enter periodization of your diet including weight loss, maintenance, and muscle gain phases. Prioritize one over the others for a certain period of time (like no more than 12-14 weeks in a weight loss phase) and then know when to pull back to maintenance and give your body a break. Enter reverse dieting.
90% of clients come to me wanting to lose weight and expect me to reduce their calories to lose that weight. Majority of these clients are already currently under eating. Under eating doesn't seem like a huge deal when you just think about eating less calories but your body needs a certain amount of calories to support daily life, functioning of organs, to breathe, to exercise, to work, to be a human! When someone constantly eats very low calories under their bodies maintenance calories, it drives them into adrenal fatigue or metabolic adaptation which can ruin your hormones, your sleep, decrease energy levels, cause deficiencies, poor skin/hair health, loss of menstruation, decreased performance, etc. The list goes on & on.
In order to restore your body to a healthy place, you will need a reverse diet. The reverse diet calls for slowly building up calories (energy) over time to ideal maintenance calories and fueling yourself properly with whole foods, cutting back on stressors like exercising if overtrained, or a combo of both.
There tends to be three different responses to a reverse diet and I’ve seen all 3 of them in my clients.
Regardless of which type of responder you are, you are EATING MORE FOOD!! Who doesn’t love more food right?!
Most of the time, a reverse diet is a longer period of time than one would typically spend on a "weight loss diet". Tends to be longer than most want it to be. but a necessary period of time to fully recover your body, improve metabolism, regulate hormones, etc. Typically, it’s anywhere from 4-12 MONTHS. From my own experience, I reverse dieted for over a year before I felt better in all areas of biofeedback (sleep, mood, energy, workouts, sex drive, etc.).
You MAY gain weight. Yes, I said you may gain weight. But preparing yourself of that up front saves you a lot of stress during the process. Can't bare to gain weight? Have fun being stuck where you are at, frustrated, and never able to lose the last 10 stubborn pounds of body fat. OR, face your fears and commit to healing your body NOW so that you can diet to lose weight LATER.
Want to know if you’re in need of a reverse diet? Use the questions below and if you answer “YES” to more than one, this may be the next step for you!
Example Client Scenario: Client A weighing 145lbs went from 1,200 calories and 2+ hours of exercise a day with high stress -> 1,950 calories with only 60 minutes of exercise 5x/week over 3 months. In those 3 months, her body weight STAYED at 145lbs but her body fat went from 35% to 26%, she started sleeping through the night, she had less cravings for sweets, she noticed her hair falling out less, she had more energy during the day and didn’t need a second cup of coffee, & started to notice a huge change in her body composition (more toned regardless of scale not moving).
I KNOW it sounds like a crazy concept, but our bodies are incredible things! They are very adaptable, so with small increases and consistency with quality food, your metabolism will heal and adapt and speed itself up over time (AKA eating more, but getting your body healthy enough to be able to lose weight eventually). You can't lose weight if your body isn't healthy. If you are a chronic under eating, your body is in STARVATION MODE aka hoards calories consumed as fat because it doesn't know when it will be fed enough again. You must EARN the right to lose weight by having a healthy body and metabolism first.
If this resonated with you at all, please reach out to me! Hire a coach to help you take back your life & finally put an end to endless dieting!
Are you with me on this reset to improved health and #TeamMoreFood?!
Whether you don't like eggs, are vegan, or just get bored of the same old egg scramble for breakfast... there's something new for you to try below. I compiled a list of recipes that are still packed with protein for a delicious but egg-free breakfast any day of the week!
The important piece of the puzzle here is PROTEIN. Sure, you can skip the eggs and just have a bagel but as a nutrition coach, I wouldn't recommend just loading up on carbs or fats and skimping out on protein. Ideally, we want to consume balanced meals, ESPECIALLY for breakfast (or our first meal of the day).
Do you ever just eat a bagel or cereal or muffin for breakfast and then find yourself hungry and tired only an hour or two later? Yeah... that's because you are only consuming carbohydrates that when eaten alone, digest more quickly (compared to pairing them with protein/fats/veggies) which results in increased hunger sooner. Just carbs for breakfast also wreaks havoc on your blood sugar by spiking insulin (which hinders your bodies ability to burn fat...).
Got it, breakfast should be a balanced meal consisting of protein, carbs, & fats.
Check out some of these recipes or ideas for a protein-packed eggless breakfast!
1. SMOOTHIES or SMOOTHIE BOWLS
Ideas for ingredients to include into your next smoothie:
-Liquid (grass-fed milk, almond milk, coconut milk, oat milk, etc.)
-Protein (greek or Siggis yogurt, protein powder, cottage cheese)
-Fats (avocado, chia seeds, flax seeds, nut butters like PB or Almond Butter)
-Carbs (leafy greens like spinach or kale, fresh + frozen fruit like berries or bananas)
If making into a bowl, top with granola, berries or bananas, a drizzle of nut butter, and cacao nibs/honey/seeds/bee pollen.
Recipe To Try: sofabfood.com/peanut-butter-jelly-smoothie-bowl/
2. YOGURT BOWLS
-Fill a bowl with your fav high protein yogurt (at least 12g protein per cup)
Yogurts To Try: Siggis, Icelandic Skyr, Chobani, Stonyfield organic, Fage 2%, Wallaby organic greek yogurt, Maple Hill Creamery Greek Yogurt
Things to think about when buying yogurt: The two main things to look for on a Greek yogurt label are milk and live active cultures. If there is a long list of ingredients, the less pure the yogurt is. Flavored yogurts can have added thickeners like carrageenan, xanthan gum, and cornstarch, which should all be red flags to put the yogurt back!
-Top with granola (Purely Elizabeth, Paleonola, Cascadian Farm, Wildway, McGabes, Bobs Red Mill)
-Add fresh fruit, cold pre-roasted sweet potatoes, chia or flax seeds, raw nuts, drizzled nut butter, coconut flakes, cacao nibs, etc.
3. OVERNIGHT OATS
Typical overnight oats recipes include oats, milk, fruit, and nut butters. Below are two recipes that take it to the next level by adding either greek yogurt or protein powder for a more balanced meal:
4. AVOCADO TOAST WITH COTTAGE CHEESE
5. SOUTHWEST TOFU VEGAN BREAKFAST BOWL
6. PROTEIN PANCAKES
Make them from scratch or use a mix like Birch Benders or Kodiak Cakes. If making yourself, try one of the recipes below:
Ditch the fake zero-cal syrups and opt for 100% pure maple syrup, honey, organic fruit spread, ghee or grass-fed butter, melted nut butter, or mashed berries to top your pancakes. Try a scoop of yogurt for extra protein!
7. TOFU SCRAMBLE
Whether you're vegan or just want to switch things up, tofu can be extremely versatile & makes a great scramble to replace eggs. Mix with veggies and potatoes then top with avocado for a fun dish!
8. BREAKFAST HASH
A lot of options for this one but choose a protein (sausage, ground turkey, ground chicken, ground beef, pork, ham) and pair it with potatoes of any variety, veggies, spices, etc.
I am passionate about creating a healthy lifestyle for myself & helping those around me.