How to Diet? Why not opt for the Sensible
Eating Plan? - so much more than a Diet

I hear the question often - how to diet?

Now you will have seen from other parts of this Site that I do not like to use the term "diet", because to me, it has only negative and restrictive connotations. Read on and you will see that my version of how to diet is in fact a long-term sustained low fat (most of the time) eating plan that is practical and allows for flexibility.

And the best part about the plan (or I wouldn't be interested):

• the meals are enjoyable,
• it permits me to be an average everyday person and,
• I can enjoy the occasional splurge.

This page provides the outline and principles of the Sensible Eating Plan which got me from average condition to an all-time best condition in 3 months. (Read about the meals used in this plan.)

Aside from the odd adjustment, this is the eating plan I still use today.

MY STAPLE EATING PLAN? NO, IT’S ACTUALLY NOT ABOUT HOW TO DIET

As mentioned, my overall approach is to consume meals with good sources of protein, carbs, fruit, vegetables and essential fatty acids (EFAs - Omega 3 and 6).

The eating plan includes most basic protein sources like lean meat, fish, eggs and dairy (thereby assuring that my body's amino acid needs are fully met). I include the occasional handful (approx. 2 Tsp.) of nuts and/or seeds like almonds, sesame seeds and sunflower seeds (an excellent Omega-3 source) in my cereals and salads. I also use vegetable oils in some of my meals.

Glycemic Index of foods

Where carbohydrates are concerned, I include those of a low glycemic index into my meals where possible. This means opting more for healthy starches of whole-grain structure like sweet potatoes, raw oats and whole-wheat or brown bread, as opposed to the whiter more refined versions. (The glycemic index also applies to fruit.)

Why are the glycemic properties of food important?

A low glycemic index means you maintain more stable blood-sugar levels, which sustain you more easily between meals; you also obtain a better level of thermogenesis, which means your body burns more calories in breaking down the starch you’ve eaten.

In short, the more unrefined and unprocessed, the better.

On the other hand, foods with a high glycemic index can be useful when it comes to pre-workout energy, where quick absorption is desired. For me, this applies on occasion when I opt not to do a weight workout first thing in the morning on an empty stomach, but rather in the afternoon or evening.

Although not within the scope of this program, "carbo-loading" and high glycemic index energy drinks or snacks are of crucial importance before, during and after endurance exercise.

How much food is enough?

As for portion sizes, I use the average chicken breast (125 g / 4.5 oz) as my guideline for animal protein, and equate this to fish and/or lean beef steak like fillet or rump. The same quantity applies to the average dairy product I use like low-fat yoghurt, Cottage / Ricotta cheese or egg whites.

PROTEIN

The average recommended daily intake of protein suggests between 0.8 and 1 gram per pound of bodyweight for both males and females who exercise at least 3 times per week. I aim for a daily protein intake of around 150 g (5.3 oz), which corresponds to 0.8 grams per pound of my bodyweight (76 kg / 167 lbs).

CARBOHYDRATES

For carbohydrate portions, I use two slices of brown or whole-wheat bread as my benchmark. This would more or less compare to an average-sized potato (110 g / 3.9 oz), as would be the case for rice, pasta or maize. The average recommendation for athletes training up to an hour a day suggests 5–6 g (0.2 oz) of carbohydrate consumption per kilogram of bodyweight per day.

Inexperienced or novice exercisers initially need to pay close attention to portion sizes, however this becomes easier with practice and time. As I’ve become accustomed to my nutritional needs, I arrange and control my daily consumption of food almost like second nature.

DON'T FORGET THE VEGGIES

I use most varieties of green leafy vegetables liberally as the basis for my salad dishes and occasionally include the yellow type like pumpkin, squash or carrots etc into lunch and/or dinner meals.

Naturally not all 5 or 6 meals in a day will contain balanced quantities of each of these types of foodstuffs – I simply try to include healthy portions of what is feasible at the respective mealtimes. You will see this more clearly further on in the list of meals I typically consume, as well as their composition.

See the light?

I hope you are beginning to see through the so-called how to diet question and starting to realize the way for a permanent solution. If you can, then you are also beginning to grasp a term I use often: "the average everyday person." It's why the Sensible Eating Plan in the best way.

Instead of pondering how to diet and still have a life, the average individual learns how to eat sensibly and correctly and get on with life - for good.

An eating plan with long-term sustainability

As you will have read on the page giving the overview of the Sensible Physical Fitness Program, I wanted the eating part of this program to not only be flexible and practical, for sake of sustainability as part of my lifestyle - it also had to be enjoyable, or there would be the risk that I would give it up as a bad idea.

Even though I needed to shed some pounds, I did not consider even for a minute, the dreaded how to diet. Invariably, diets may provide fast short-term reduction in overall weight (and not necessarily fat),

... but when you've completed the diet, what then? Er, I believe it's pretty certain that you regress to your former self.

Remember, I wanted a permanent solution to allow me to get into and stay in excellent shape.

Although the eating plan provides some leeway, to be as successful as possible in transforming my condition, I ensured that I was always as consistent and correct as possible. Keeping my daily workout log, not only for my training but also of my food intake, has always helped me to maintain consistency. (Find out more about planning and keeping track of your program.)

Ah, but then keep in mind the "enjoyable" part of the plan I mentioned earlier. It makes some provision for certain not-so-healthy meals and besides the Lasagna, there's chocolate and ice-cream to be had - with a clear conscience.

I don't go overboard though. I’m careful when and how often I give in.

Invite the enemy to dinner (as also discussed on the unhealthy eating page)

With the built-in flexibility of the eating plan, you can get away with eating the odd rich or sweet thing; and you can do it knowing that you won’t wreck your progress or have to feel guilty about having eaten something undesirable, heavy or fattening.

That’s more good news for the average everyday person.

So how does one manage to almost have one's cake and eat it?

It is afforded by having a consistently elevated metabolic rate. A more efficient metabolism is achieved through the frequent intake of healthy meals throughout waking hours and supported by regular physical exercise.

How does eating more and more often boost your metabolism?

A higher metabolic rate occurs when your body benefits from consistent thermogenesis, associated with the digestive process. In this way your body is not required to slow the metabolism down because it senses impending famine. This normally happens with individuals who eat infrequently, as well as those who consume the typical three square meals a day.

Yes, there's plenty of good news along with the Sensible Eating Plan, but keep it real.

Use the advantages of the Sensible Physical Fitness Program and its Eating Plan’s flexibility for shaping up - but don’t get carried away like so many fair-weather exercisers and dieters do, thinking that they can eat whatever they want because they're working out.

You can do this some of the time – often enough that you won't feel guilty or deprived. In the process you will also be able to better resist binging. The Sensible Plans will afford the maximum opportunity to for you to transform your body and lead a socially rewarding life, but within reason – it still requires measures of discipline and consistency on your part (read more on the page dealing with the importance of exercise). Remember, success is sweetest when it is "earned."

How can one be sure that the occasional free meal won't hinder weight loss progress?

I have been comfortably and repeatedly reassured by my own results throughout my initial body transformation program, as well as in my current workout routine, that my body reflects what I do and what I eat most of the time (not some of the time). This is how I continue to be in excellent shape while enjoying my occasional "off-track" meal excursions.

With time, you can also develop this instinctive way of calculating your eating and exercising activities and requirements while on a physical fitness program.

I speak from the heart and first-hand experience when I say you, like me, will have gained a massive advantage for life.

A final message about what to do with the issue of "how to diet?"

I hope that not only my program is clear, but also the principles of healthy weight loss, so that you need not ask the question any longer of how to diet. It should rather be how to eat right.

You can then simply shelf that D-word for good.

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