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Summary
On episode 396 of 40+ Fitness, Coach Allan runs through the nine most common diet mistakes he sees in his coaching practice, starting with the biggest one: calling it a “diet” at all instead of a sustainable way of eating.
He covers the practical side of changing how you eat, from checking in with your doctor before a major shift to making sure you are drinking enough water as stored toxins get released from fat loss, and he explains why obsessing over or ignoring macros and micronutrients both cause problems.
Allan closes with the mental side of dieting: preparing for how people will treat you differently as your body changes, expecting plateaus instead of panicking at them, and staying away from processed “diet food” that is marketed around whatever eating trend is currently popular.
Links
- https://40plusfitness.com
Key Takeaways
- Calling it a “diet” sets you up to quit. Allan argues the word implies a temporary fix you go on and then off of, and encourages thinking in terms of a sustainable “way of eating” instead.
- Talk to your doctor before making a major change, especially on medication. This matters most for people on drugs like metformin or insulin, where a big shift in eating can significantly change how the medication behaves in your body.
- Drink more water than usual while losing weight. Allan explains that fat stores toxins, so as body fat breaks down those toxins get released and the liver and kidneys need extra water to flush them out, which is also why some people get headaches early in a new way of eating.
- Do not obsess over macros, but do not ignore them either. Getting too rigid about carbs and protein is unhealthy, but undereating protein specifically can cause your body to break down muscle even as the scale goes down.
- Watch your micronutrients based on your way of eating. Vegans and vegetarians often need B12, keto eaters often need extra magnesium, sodium, and potassium, and zinc and iron deserve attention regardless of the approach.
- Plan for situations where your way of eating will not be supported. Family gatherings and other social events often will not have food that fits your plan, so Allan recommends eating beforehand or bringing your own options.
- Mentally prepare for how people react as your body changes. Sudden attention from friends and family about a visible weight loss can feel jarring if you have not thought through how you will respond to it.
- Expect a plateau, because it is a normal, healthy part of the process. A weight loss plateau reflects your body finding a new equilibrium, and going in with that expectation prevents it from wrecking your motivation.
- Watch out for processed “diet food” that is marketed around whatever way of eating is trending. Allan points out that keto bars and gluten free snacks can fit your macros while still being manufactured, processed food that does not give your body real nutrition.
“The word diet now in our lexicon of language has become a temporary fix, a temporary thing.”
Coach Allan Misner
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