Here are some of my observations...
Your Math Doesn't Add Up!
I have dealt with people who begin a weightloss program, have bought a new set of sneakers, blew the dust off their old diet plan and actually gain weight! They become frustrated, even angry. How is it possible that you bust your butt in the gym (and I've trained some people and know they workout hard!) yet gain weight?!?
The simple fact is that most people grossly overestimate how many calories they're burning during their workout, and they use that as a justification to overeat. "I just lifted weights for 45 minutes and did 30 minutes of cardio, so I can eat that Big Mac without harm."
1. It's true that preceding a bad meal with an intense workout will reduce its negative impact. Training increases insulin sensitivity, which will somewhat decrease the amount of nutrients stored as fat. But it won't prevent all of the damage.
2. The mentality of "having the right to eat bad foods because I worked out" is downright unhealthy. Even if your workouts were able to prevent fat gain, the negative health effects from eating unhealthy food still remain. Not to mention that an unhealthy body will always have a harder time gaining muscle and losing fat.
3. A cheat meal, or even a cheat day, can be beneficial psychologically and physiologically. However, even on a planned cheat, it's better to minimize the ingestion of junk food. Eating junk like pastries, candy, cookies, or fast food once a week will make it harder to stay on the plan because you'll constantly be reminded of how good it tastes. I have written in past blogs about how to find your Basal Metabolic Rate and how to figure out how many Carbs, Protein and fat calories and grams you should consume.
The Flat Tire Phenomenon
Your diet is going great. You've been solid for close to two weeks, and the results are starting to show. However, you're beginning to get cravings for donuts and cakes and cakes made out of donuts. You do your best to maintain your composure, but you finally give in and eat two Boston Cream donuts.
So, how do you react? Do you go back on your diet as soon as possible? No! You continue to stuff your face with everything that doesn't fight back. The mentality becomes, I will start fresh again on Monday!
If you get a flat tire, would you go and slash the other three? I would hope not! Common sense would dictate you would change the flat and move on with your journey! Unplanned cheats are like a flat tire: You don't want them, but they might happen (even to the strongest of wills). Just limit the damage by going right back to your regular plan.
Hidden Calories Creeping Up On You
I have always recommended using an app such as My Fitness Pal or Lose It to track EVERYTHING you eat! I'm famous for yelling... "IF YOU BITE IT, YOU WRITE IT!!!" You would be surprised how fast calories you forgot to account for can add up!
Some examples of these hidden nutrients are "no sugar added" and "low-impact carb" products, drinks, and even protein bars. The no-sugar added can lead us to believe that these products are low in calories and carbs. Some dieters even see them as "free foods." "No sugar added" simply means that they didn't add any sugar to the recipe. They can still be high in carbs, and they're generally much higher in fat than their regular counterparts to give them taste. Not a good mix.
These, like the "low-impact carb" club, can also be based on sugar alcohols like maltitol, glycerol, mannitol, and sorbitol. Because of a legal trick, companies can make you believe that products loaded with sugar alcohols are good for dieting because of their "low-impact carbs." For example, a protein bar can have 35 grams of carbs, two grams of sugar, five grams of fiber, and 28 grams of sugar alcohols, and the company can claim that their product only has two grams of impact carbs. Slap on a "low carb" label and call you've been led to believe your consuming low calorie, nutrient dense foods. While it's true that sugar alcohols have a reduced impact on insulin compared to regular carbs, it still has an effect, especially in individuals with poor insulin sensitivity. Moreover, sugar alcohols do provide energy and can lead to fat gain. For example, each gram of sugar alcohol normally provides three calories; sugar provides four. Yes, it's lower, but it's not a huge difference. Plus, sugar alcohols are hard on the digestive system. In excess, they'll leave you bloated and gassy. They also reduce the efficiency of the digestive system. It's clear why the "no sugar added" and "low-impact carb" products should be avoided if you're serious about changing your body.
Another place for calories to hide is in drinks. While technically not hidden, when you read the label, it's easy to see that most juices, soft drinks, energy drinks, are loaded with sugar. A lot of people don't realize how many calories they pour into their bodies each day. When you're improving your body composition, limit yourself to water, coffee, tea, Crystal Light, diet soft drinks (in moderation).
Don't forget that the closer a food is to its natural state, the less likely it is to have hidden calories and nutrients.
*Information compiled from tmuscle.com