I am here to tell you: You can still eat pizza, cake, donuts, yes even oreos and still see results.
In 2014 I lost 65lbs after having my son with clean eating and lot's of HIIT style cardio. While being in a caloric deficit can be helpful for weight loss at first, in time your body adapts. This is called metabolic adaption. Basically to avoid starvation your body stops burning as quickly and holds on to more body fat.
After awhile my fat loss stalled...
This is where the pizza and donuts come in.
Treat meals, if timed properly can be extremely beneficial. Treat meals can be used to boost leptin as a method to increase metabolism. This can keep fat loss continuing at a steady pace. It is also helpful to take a mental break from "dieting".
So when should you plan your next treat?
I recommend to my clients to coincide treat meals with your heaviest training days. Have your donut right after your heavy leg training session and you body will put the extra calories right to work #bootygains
When started being more flexible with my diet I notice a change in my physique and my overall strength. After having been in a deficit of calories (unintentionally) for over a year and a half, my body responded to more calories immediately. Tracking macros can be very beneficial to make sure you are getting the right make of of nutrients to achieve your goals.
Macronutrients or Macros make up the majority of our diets.
There are three main macros: Protein, Fat, and Carbohydrate. One gram of each macro has a calorie value.
- 1 Gram of Protein = 4 Calories
- 1 Gram of Carbohydrate = 4 Calories
- 1 Gram of Fat = 9 Calories
Rather than typical calorie counting (e.g. Eating 2000 cals a day) look at the actual breakdown of what you are taking in (e.g. Eating 150g Protein, 80g Fat, 170g Carbohydrate = 2000 cals) which more effectively influences body composition rather than just weight loss or gain.
So what does a 'flexible diet' even mean?
The majority of my meals come from lean protein sources, leafy greens and unprocessed carbohydrates so fruit and nuts. A small portion is indulge- processed carbohydrates, dairy, sugar ect.
Kat's average day of meals:
Meal 1: Hot lemon water + Banana
Meal 2: 2-3 slices Frittata OR 3 hard boiled egg whites only 1 whole hard boiled egg & Coffee
Meal 3: 1/4 cup oats prepared with water+ 1 tbs peanut butter + 1tbs almond milk
Meal 4: 2-3 slices Homemade pizza (using trader joes dough, regular mozzarella and homemade pizza sauce/ salad OR Ezekiel bread sandwich OR Loaded Salad
Meal 4: 4 oz Chicken + 1 cup arugula + 1/4 cup sweet potato
Meal 5: 4 oz steak + roasted vegetable + 1/2 cup rice
Occasional- Ice Cream, homemade cookies, dark chocolate.