Diet Fixing

When I take on a new client I'll have them keep a food and diet log for a week. After that, I'll look over it and make small suggestions. I find using this method more successful than a complete overhaul because it let's the client continue to eat as they normally would, with the exception of a few small changes. Usually those changes are in the direction of getting their vegetable and protein intake closer to the Fat X diet percentages. Here's an example of a day in a recent clients diet food log and the suggestions I made.

Original Diet and Food Log

Breakfast Suggestions

Breakfast sandwich

(egg, bacon, ham) More egg whites, less whole

Coffee lose the bacon, more ham

sugar substitute in coffee

Lunch

Left over spaghetti less pasta, add vegetables and a

Coke protein source

Dinner

Steak Use lean cuts, add vegetables

Potatoes skip the bread or reduce amount

Garlic bread with butter

Evening Snack

Cookies and milk non fat milk, ritz crackers

natural peanut butter

As you can see, the suggestions can easily be implemented and add nutrition while lowering excess calories.

The added nutrition via vegetables will also improve energy levels and raise the overall fiber content in the diet.

Another thing to note is that the volume of food is still about the same, meaning there isn't less food, just better healthier food which will avoid the dreaded metabolism killer "starvation mode" and the urge to binge.

Try doing this with your diet and good luck with your weight loss New Years resolution.

If you have any questions, feel free to contact me. I want to help you succeed, because when you succeed, I succeed as a fitness coach.

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