Starting to struggle with the no carbs today. Had half a slice of bread with brunch today And a TBS rice last night. But filled up on the chilli & speedy salsa. Sweet potato tonight. Picky lunch yesterday. But still better than what I'd usually have 😍 #nocarbs#lowcarbs#caloriecounting
🇪🇸 Entrenamiento acabado 🏋✔. Hora de cenar: arroz, guisantes, judías negras y pollo 🥘. Incorporando muchas legumbres últimamente en mis cenas 😉
🇬🇧 Training complete🏋✔. Today's dinner: rice, green peas, black beans and chicken 🥘. Increasing the quantity of legumes that I'm eating 😉
Rigid vs flexible dieting
First of all let me just explain those 2 terms:
Rigid dieting= Black & white approach to nutrition (good foods & bad foods/ all or nothing)
Flexible Dieting= “Flexible” approach to nutrition (less restrictions of foods, more focus on calories & macronutrients)
A 2002 study by Stewart, Williamson titled “rigid vs flexible dieting: association with eating disorder symptoms in nonobese women” compares the eating behaviors of woman who have a rigid mentality vs a flexible mentality. 188 women were recruited for the study. Results revealed that “those who engaged in rigid eating strategies had higher BMI, higher anxiety, and experienced greater mood disturbances and eating disorder symptoms, including binge eating”
What this study (and plenty other) show is that a black & white/all or nothing approach is an ineffective strategy for long term weight loss.
Ok let’s get personal. Let’s use me as an example.
I used to carry around a good bit of body fat that I wanted to get rid off. The way I would approach fat-loss would be to restrict myself from all “bad foods” and only eat “clean foods”. What happened was: as soon as I “cheated” on my diet by eating a cookie (for example🍪) I would think “well I’ve already blown my diet” so I wound binge on 3 more cookies and a half box of coco pops (best cereal ever btw🙏). This became a cycle of eating extremely clean for a couple days and then having one single “bad” food and then binging. Over and over and over. As you can imagine I never lost any weight, actually at one point I was gaining weight from doing this because my binge-phases were so extreme.
Eventually I did lose the weight that i wanted. And it was all because I switched my mindset from “rigid” to “flexible”. I didn’t restrict myself from anything but at the same time I knew that a cookie would take up more calories than a salad would. So more often than not I would by default eat the salad rather than the cookie because it would fill me up for less calories. -
The important point is: when I thought I I had to eat some foods and could never eat some other foods= it created a HUGE mental