I have written a bit here and there about dieting (i.e., affecting body composition through proper nutrition). Personally, I think it is a fairly basic concept: prioritize caloric balance, macro balance, nutrient timing, etc. The challenge is in the execution. For most of us, consistency is our problem. I have done it wrong more times than I ever did it right (mostly because I like food and beer, have a difficult schedule, and I have never been wholly committed to getting lean).
I’ve tried keto, but you can’t “kinda do keto”. You have to be all-in. I also found that my exercise performance tanked. I actually got fatter. (Not horribly so, but enough to know I need to change things.) It was less about my diet and more about accountability. I was exercising to “grow into my fat”, and, for the most part, I did; but I wasn’t keeping track. As well, keeping carbs low was impractical for me. For me, it turned into a rather poor effort at carb cycling.
I have used a tracking app, but I was inconsistent, at best. I was focused on caloric balance, but less on macros. (Protein? Yes. Carbs and fats? Not so much.) With the tracking app, I was tending to look back more than forward.
Most successful (fat) cuts include meal preparation—i.e., looking forward. Planning. The thing is, planning is hard—almost impossible, unless one sacrifices.
Trying the Renaissance Periodization Diet App, I am asked to plan meals ahead of time. Meal timing and macro balance is pre-determined based on my goals and daily training. I can’t overdo a macro (e.g., eat too many carbs) without lying to myself. So, I eat only as much as is prescribed—more when I have to. I bought a food scale and am using measuring cups. My whey protein comes with a scoop that measures 24 g of protein. Typically, I have used two scoops (48 g of protein) per shake. The RP Diet App suggest 35 g. So, I am learning to use 1.5 scoops. I am also learning to balance my carbs. When I plan my carbs. I actually find myself feeling like I am eating more. I am also being more judicious with my fats (5-15 g per meal; 70 g per day)—mostly olive oil and almonds for added fat.
I am enjoying the careful timing of my meals (4-5 full meals and 1-2 post-workout meals, depending on my workout schedule). Not only does the app tell me when to eat (an alarm goes off and I have to check in), but, more importantly, it tells me when not to eat. This makes it easier to avoid ill-timed snacking or extra calories. Knowing that I have a specific time until my next meal, it is easier to delay gratification.
It is too early to tell whether the app is going to work for me. In five days, my weight has dropped more than I expected. Rapid initial weight loss is not uncommon on any diet. It is usually water weight—which I am sure most on this weight is, but it is a bit unusual to see a significant water loss after increasing carbohydrates (in my case, doubling carbs). My confidence in the app, however, is high.
Habits don’t form from happenstance. They require consistent effort. The require conscious practice. So, planning and committing to the plan is the best path to success.
Be your best today; be better tomorrow.
Carpe momento!