How a diet works: three simple steps

A diet doesn’t have to mean boredom or misery. Nine out of ten people — me included — don’t eat properly or eat enough. Over the years I’ve learned that success comes down to one simple thing: discipline combined with a system that actually works.

Why does a diet fail so often?

People come to me and ask: Monica, how do you do it? Honestly, there’s no magic formula. There’s only discipline.

The hardest part of dieting is eating the same foods day after day. It’s boring, boring, boring. But if you find a creative solution and manage to stick with it, you’ll succeed without much struggle. The simple truth: a system matters more than willpower.

A diet in three steps — this is how I do it

Step 1: Protein — the foundation everything else rests on

To maintain, improve and transform your body, you need to eat 1.25 grams of protein per one pound of body weight. I weigh about 135 pounds, and if I don’t consume about 150 grams of protein a day, I don’t stay lean or feel productive.

When I’m prepping, I eat quite a lot of one type of protein: chicken breast, eggs, protein shakes and bison meat. Yes, you heard that right — bison meat. I get it from a local restaurant here in town. It’s lean and tastes great. Many spice shop owners sell bison too, so it’s worth asking.

Why this particular choice? Because these foods are simple, predictable and give your body exactly what it needs. Variety is nice, but results come from consistency.

Step 2: Fats — don’t be afraid of good fats

Fats are extremely important for achieving a healthy balance — but I mean the good fats. Personally, I take in 3–10 grams of healthy fat with every meal. For breakfast, one egg yolk plus flaxseed oil. For snacks, avocado, natural nut butter and nuts.

You can get hooked on nuts — I know that from experience. Take out only the amount you need and put the rest out of sight. Trust me on this.

Essential fatty acids (EFAs) are important because they really do help lower cholesterol levels and speed up fat burning. By cutting fats out, you do your body a disservice.

Step 3: Carbohydrates — less is more

When I have to take in carbohydrates before a show, I keep my choices narrow. My only carbohydrates come from brown rice, red potatoes and oatmeal. Sugar is cut out completely.

I prefer brown rice to white because it’s more nutritious and less processed. There’s no room for sweets in my diet. For me, if I eat one piece of cake or one cookie, it makes me want another. So I wouldn’t give in to that temptation, I cut sweets out of my diet entirely.

So what actually happens when you cut out sugar? The first week is hard. The second week gets easier. By the third week, you don’t crave it nearly as intensely. Your body adapts.

Practical tips for sticking to your diet

Boredom is the biggest enemy of dieting. Here are a few things that help:

• Prepare meals in bigger batches — that way you don’t have to make decisions every day.
• Keep temptations out of sight: nuts in the cupboard, sweets left unbought at the store.
• Find one or two food combinations you like and repeat them. Simplicity is power.
• Every meal is a new chance — one slip doesn’t ruin the whole plan.

FAQ: diet and nutrition

How much protein should you eat a day?

A good starting point is 1.25 grams of protein per one pound of body weight a day. That amount supports keeping your muscle mass while your body burns fat. Start with that number and adjust it according to how you respond.

Do you have to cut fats out completely on a diet?

No — that would be a mistake. Healthy fats are needed for hormone production, brain function and, specifically, to support fat burning. Cut out processed fats, not natural ones.

Do sweets have to be completely off limits?

It depends on the person. In my case, cutting them out completely works best — one piece sets off a craving for more. If you can genuinely manage moderation, there’s no need for a strict ban. But the honest answer: most people can’t, and then it’s better to stick to the line.

Get into great shape, love life, and God bless us all always!

Author: Monica Brant, Ms Fitness Olympia , Muscle&Fitness Hers

Source: WHO – healthy eating.

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