As you can probably see, there’s been a trend with my last few articles.
They’re all around dieting.
There are a few reasons for that.
The first is that I’m on a diet and I want to share with you what I’m doing to make it easier.
Secondly, The easier I can make this for you, the more likely you are to succeed!
So without further ado, here are 10 tips to focus on when dieting.
BULK IT UP
All food contains calories.
When you compare two different foods with the same volume, they vary in the number of calories they have. There can be a substantial difference in some foods compared to others. Here’s an example: 100g of almonds has 580 calories, 100g of chicken breast has 165 calories and 100g of broccoli has 34 calories.
With this in mind, you should aim to bulk up your meals with lower calorie foods that you can have in bigger quantities to keep you full when dieting.
Here are some great ways to help bulk up your meals…
- Zero calorie pasta/noodles
You could create a big ass salad for lunch every day, add in some tuna or chicken breast and use balsamic vinegar as a dressing to create a meal that will keep you feeling satisfied.
UP THE PROTEIN
Protein is the most filling macronutrient.
Because of this, you can use it to your advantage and eat even more protein to keep you fuller for longer.
The recommendation is to eat 2g per kg of body weight every day.
That means if you’re 100kg your goal should eat 200g of protein a day.
Now if you want to, you can eat more than that, especially when you’re dieting.
If eating more protein helps you kill your hunger cravings then it might be a good idea to have more.
Here are the best sources of protein
- Low Fat Greek Yoghurt
Basically, if it comes from an animal, it’s a good source of protein.
There’s been a lot of stigma about artificial sweeteners causing cancer.
But luckily there actually isn’t any evidence to prove this to be so. The amount of sweetener a human has to drink to make it poisonous is a lot more than you think.
Studies have found no toxicity and no increase in plasma concentrations of methanol, formic acid or phenylalanine after consuming up to 50 mg/kg aspartame a day. That’s the equivalent of about 17 cans of diet soda for the average 70 kg person.
Now that you know sugar-free drinks are safe, you should add them into your diet if you’re craving something sweet or you just feel hungry.
The carbonation in the drinks, plus the liquid itself will help expand your stomach and send signals of fullness which helps in times of need.
There are plenty of options out there. I’d suggest you find some you like and keep them around for times in need.
I’d also recommend that you switch to a non-caffeinated drink after 3 pm to avoid having caffeine and keeping you up at night.
Coffee, whether it be decaf or caffeinated has been shown to reduce your appetite during the day.
The only problem with drinking coffee is that most people with drink a mocha choca pumpkin spice latte with extra cream and it winds up being 400+ calories of bullshit.
If you’re going to use coffee, make sure you keep the calories low, you can do this in a few ways.
- Having it black
- A skim cappuccino
- Skim flat white
- Having it black with sweetener
As long as you aren’t buying exotic coffees and going way over your calories, you can use that to your advantage.
USE SMALLER CUTLERY
This is one trick that I love to use. I will buy small bowls, forks, spoons and plates to trick my mind into thinking I’m eating more than I am.
If you use a big bowl your brain will automatically want you to fill up the whole bowl.
If you use a small bowl, you will use the same amount of food but it will look like you have a lot more food in it.
Even though you consciously know that you’re using smaller cutlery, it still plays a trick on your brain into thinking you’re eating more than you really are. If you eat a “bowl” of salad whether it be from a big bowl or a small bowl, your brain will tell you whether you should eat more or not depending on the size of the bowl and how big/small the salad looks in comparison.
So, use kid size bowls, plates and cutlery to trick your brain.
Never go shopping hungry.
Also, don’t ever go shopping without a list.
A majority of the food you need will be on the outside of the perimeter of the store.
All of your fresh veggies, meat, dairy will be on the outside aisles and you should shop accordingly.
Make sure you go shopping after you’ve eaten a meal and also after you’ve created a list of what you need.
Then when you get to the store, set yourself a time limit with how long you want to spend in there.
If you can keep focused on what you need to buy, get in and get out as fast as possible.
The longer time you spend in the shops, the more likely you will be to buy something you don’t need.
KEEP EMERGENCY NAUGHTY FOODS
Sometimes it’s going to be hard to stay away from cravings and you just want something sweet.
Whether it be chocolate, ice cream or whatever else you might fancy.
However, if you’re like me, those foods are trigger foods and you can’t stop at just one row of chocolate or one serving of ice cream.
For this reason, I suggest you keep “emergency” foods that will cure your sweet tooth.
Here are some food ideas you can keep in your house:
- Sugar-Free Jelly
- Instant hot chocolate (low-calorie satchels)
- Low-fat Greek yoghurt and strawberries
- Halo top ice cream
- 95% dark chocolate
- Diet soda
- Sugar-free gum
These low-calorie options can help you avoid blowing your calories out of the water on those nights you’re just craving something sweet.
Continuing on from the last tip. You shouldn’t completely cut out all of the foods you love. This leads to people falling off the bandwagon weeks or months down the line and binge eating everything.
What you should do is follow the 80/20 rule.
The means 80% of your food should be whole nutritious food (meat, dairy, vegetables, fruit etc).
20% of your food should be the food you enjoy.
Now the food you enjoy shouldn’t be a “trigger food” that causes you to overeat.
For example… I can eat a whole pint of halo top that’s about 320 calories.
If I had a litre of ice cream in the freezer it would be gone in one sitting.
I can have two pieces of toast with peanut butter.
But I can’t have two pieces of toast with Nutella because I’d eat the whole bloody jar.
You’ve got to find foods that will help keep you on track with your diet, that taste good and won’t cause you to overeat.
CHOOSE MEAT WHEN EATING OUT
You don’t have to give up going out with your friends when dieting. You just have to make smarter choices.
Anywhere you go whether it be breakfast, lunch or dinner there’s ALWAYS a protein option.
If you go to the pub, there’s steak.
Going for Thai food? There’s chicken stir fry.
If you go out for Chinese, you can choose a roast duck or a chicken.
There’s always an opportunity for you to choose a good meal.
Even swapping chips for veggies or mashed potatoes to drop the calories even more.
You don’t have to give up going out with friends, you just have to make smarter choices.
A great thing to do is to look at the menu before you go out and look at what you can choose so you can prepare ahead of time.
And finally, there’s meal prep.
Meal prep doesn’t have to take hours, you don’t have to slave away in the kitchen cooking chicken and rice.
Whether it be ordering your food from YouFoodz/Muscle Meals, buying ready to eat food like low-fat Greek yoghurt and beef jerky or actually cooking a few meals in advance.
Meal prep is essential.
If you don’t take time to prepare some of your meals, you’re setting yourself up to give in to cravings or make bad choices eating out.
Take some time and think about simple ways and simple things you can do to prepare food for the week so you can stay on track with your diet.
Now It’s Your Turn
You’ve got 10 tips that will help you make dieting easier and all you have to do is just apply them.
Take some time to scroll back through this article and think about how you can start to use these tips to your advantage.