Will power. We have all relied on it and chances are that it failed you. For example, how many times have you started a diet only to find yourself waiting in the drive thru line at a fast food restaurant? Why does will power lead to failure more often than not? Let’s discuss in further detail.
Will power is defined as….
The strength of will to carry out one's decisions, wishes, or plans.
The problem with relying on will power is you are still craving the foods you are avoiding. You are in a sense denying yourself of these things. This is where the problem lies. You are fighting this inner battle and constantly have to tell yourself that you can’t eat pizza, donuts, or ice cream. Let’s face it, nobody like to be told what to do.
The only way to give up anything is to genuinely not want it anymore. But how do you genuinely not want something anymore? Start by realizing just how good you can feel by eating a better diet and developing an understanding for what constitutes a healthy diet.
What constitutes a healthy diet?
Your diet is made up of protein, carbohydrates, and fat which are referred to as macronutrients. The most important question is how much of each should you eat.
You can roughly estimate how many calories you should consume every day by using the following equation.
Take your bodyweight (bw) in pounds and multiply by anywhere between 12-14.
For maintenance - multiply body weight by 14.
For weight loss multiple body weight by 13.
Eat 1-1.2 grams of protein per pound of body weight.
For fat multiply your body weight by .3.
The rest of your calories will come from carbs.
Effective, lifelong fat loss is easy with Paleo foods.
Lean protein - Eggs, chicken, grass fed lean beef, turkey, pork loin or seafood.
Multicolored vegetables - Either raw, steamed or lightly cooked.
Good fats – Examples include avocado, olive oil, and coconut oil.
Carbohydrate – Paleo friendly carbohydrates such as yams, potato, sweet potatoes, squash, white rice, or fruit. Avoid grains including wheat, barley, oats, and corn.
Our diets are composed of macronutrients (protein, carbohydrates, and fats). How much protein, how many carbohydrates, and how much fat should you eat per day?
Your meals should contain protein and vegetables with an emphasis on vegetables. An example of a meal is:
Protein: 1 palms of protein dense foods
Vegetables: 1 fist of vegetables
Carbohydrates: 1 cupped handfuls of carbohydrate dense foods
Fat: 1 thumb of fat dense foods
Protein - Protein will be your most important macronutrient. In general, a minimum of 1.0g protein/lb bodyweight is a solid starting point. The harder you diet (ie. the greater your calorie deficit), the more crucial protein becomes and the more weight you’ll want to give it. If you are currently on a weight loss diet, aim for 1.0g of protein/lb of your desired bodyweight.
1.0g protein/desired bodyweight (125lb) = 125g protein per day.
There are about 7g of protein in 1 ounce of cooked meat.
1 egg contains 7g of protein.
NOTE - In an article it stated “high-protein diets in both hypo- and normocaloric conditions have shown to improve body composition, whereas in combination with hypercaloric conditions does not seem to increase fat mass, when the excess energy comes from protein.”
Carbohydrates - Paleo friendly carbohydrates such as yams, potato, sweet potatoes, squash, white rice, or fruit. Avoid grains including wheat, barley, oats, and corn.
Fats - Add healthy fats to your meals such as olive oil on your salads, cook your eggs in avocado oil, eat an avocado, or a handful of nuts.
Grape seed oil
Healthy fats and oils:
Grass-fed butter & ghee (if you tolerate dairy)
Eat foods that allow you to eat less, exercise more, and give you energy.
Eat nutrient dense and vitamin rich foods. Don’t eat empty calorie foods. Most empty-calorie foods are highly processed foods that contain added fat and sugar. Examples include baked products such as cakes, cookies, pies and pastries.
Don’t eat foods that stimulate your appetite. For example, if almonds stimulate your appetite then it is best to avoid them.
Highly processed foods actually stimulate your appetite and cause you to eat more. Have you ever eaten an entire pizza and then a tub of ice cream? With this in mind, every meal should contain protein and vegetables with an emphasis on vegetables.
You can't out exercise a bad diet.