How should I eat? What’s the best diet?

Keto, Paleo, Vegan, Carnivore, Vegetarian, Pescatarian, Eat Stop Eat, and the list goes on and on…So how should I eat? What’s the best diet?

So which eating pattern, or “diet,” works the best, or more importantly, which one will work for me and my specific goals? And the answer... well, like so many fitness topics, “it all depends.” Your optimal healthy eating style depends on the foods you like, daily activity level, metabolic rate, schedule, eating pattern history, workout style, energy levels, daily stressors, and social support/influence! So the best “diet” for you is the one that you will stick with and sustain long-term! You should look forward to the foods you eat, and the plan should get you results!

This process is enjoyable and maintainable when it fits into the established areas of your life.

For example, a client wanted to lose 100 lbs by her 50th birthday, ten months away. We decided that three strength training sessions per week plus increasing overall daily activity would work best. The exercise plan fit into her work schedule, allowing enough time for recovery, and was sustainable long-term. Next, we discussed nutrition and decided on a balanced approach consisting of 4-5 meals/snacks per day. Again, this worked best for her family meals, limited cravings, kept blood sugar stable, and helped create a caloric deficit by minimizing overeating. We brainstormed a list of her favorite healthy foods and developed a game plan. Long story short, she lost 100 lbs by her birthday and achieved her goal. More importantly, she enjoyed her weight loss journey because the program focused on a lifestyle change and her preferences regarding food choices and workout style.

I had another client who was a college student and wanted to put on muscle. He had a leaner physique and a speedy metabolism. His goal was to put on several pounds of muscle, stick with low maintenance and budget-friendly diet, and have the flexibility to enjoy cheat meals with friends on the weekend. So the strategy…hit the workouts hard with frequency, intensity, and progression, achieve calorie targets daily (which can be very difficult when having a high metabolic rate). Optimize macro intake, create metabolic flexibility, keep it low cost, and limit cooking/prep! Through hard work, the right program, and daily consistency, he accomplished his goal, gained muscle mass, got stronger, and lost body fat! He enjoyed his meals each day, kept food costs down, and even had weekend cheat meals socially.

Lastly, I’ll share my story and personal approach to eating. So for starters, I got into nutrition in high school while wrestling. I always wanted to progress in the gym while also making weight for competition. So my consistent diet was lean protein (mainly grilled chicken) and green veggies for 5-6 meals per day. I would even eat chicken for breakfast. Depending on cravings, muscle recovery, and workout volume, I would cycle in carbs. My go-to carb was oatmeal with chocolate protein powder. And I would always drink a gallon of water per day. For me, it worked and I liked the eating structure. I continued this similar eating style fast forward into college while also giving more flexibility on weekends with friends.

Then, my last year of college, I switched to a seven meals/week plan in the cafeteria instead of the usual 14-21 meal plan. I had recently heard about a concept called intermittent fasting and decided to give it a try. I figured it would work well with my allotted meal plan, and I could eat as much as i wanted in the evening, win/win. Once I started intermittent fasting, I was hooked. My workout performance improved, I had more energy throughout the day, didn’t have to stop and eat meals all the time, was more productive, could focus with intensity for longer, mood and blood sugar were stable during the day, body fat decreased, and best of all…I could eat a lot of food in the evening and not feel like dieting. So fast forward again to now, ten years later, and I still enjoy intermittent fasting daily. I stick with a 20-22 hour fast, drink carbonated water, tea, and black coffee, and then have a 2-4 hour eating window in the evening. I go through seasons where I’ll incorporate bulletproof coffee during the fasted state to boost energy. Research shows that fat calories don’t impact the positive fasting benefits. I like to move throughout the day with micro workouts and use strategies like carb cycling.

So, back to the original question…how should I eat and what’s the best diet for me? First questions to ask yourself:

1. What healthy foods do I like and would enjoy eating long-term?

2. How active am I daily?

3. Would I consider myself to have a fast, regular, or slow metabolism?

4. What type of workouts do I enjoy doing?

5. How have I eaten in the past and up until this point in time?

6. What’s my regular schedule (work and weekends), when do I get hungry, and how can I incorporate healthy meals into this established schedule? (Keep in mind that healthy eating shouldn’t be burdensome or an added stressor.)

7. What is my stress level daily?

8. On a scale of 1 to 10 (10 being highest), where would I rate my daily energy levels?

9. Lastly, and one of the essential questions…do I have support/accountability from friends/family/co-workers on this journey towards healthier eating? And also, where do I see potential barriers/obstacles/challenges socially (we can discuss strategy)?

So there you have it, a starter guide to finding your optimal eating plan! Comment below for any questions, results, and helpful tips! Let’s discuss and strategize more!