Lindsay's Heath & Fitness Blog

Yo-yo dieting vs Periodization

Yo-yo dieting is where you go on a fad diet like "keto, paleo, low carb, fasting, whole 30..." and you do great you lose weight, then you plateau and think well this isn't working for me and you go back to how you ate before, what happens then is you gain the weight back and get back up to or more weight than before you did the fad diet! Then back into that fad diet because well it worked for you then...

When will you stop tearing down your metabolism and get real control of your nutrition?

Nutritional Periodization is looking ahead and setting a long term plan for your nutrition; First, we will find out where you are now, then restructure your macronutrients and make sure you are eating enough protein and calories in total, next we will decide from your goals on how long we will be in a deficit, we will set periodized diet breaks which Is taking you up to your now predicted maintenance and kind of reset your metabolism and give you a break from...

What the diet before the diet means, it is priming your metabolism and getting you ready to be in a deficit.

So I have a ton of ladies coming to me that are severely under-eating, and we can't take them into a deficit immediately. So when they come to me, you know, they want to lose weight, and that's their first initial thing. And when I say, "Hey, we need to eat more food", it's probably a little bit hard for them to buy-in, and trust me through the process. But once they've gone through the process, they're like, "Oh, my gosh, thank you so much for taking me through this and helping me eat more and really blessed my body with food".

So what that looks like is is we take their initial tracking, we compare it to what their predicted maintenance calories would be. So most of the time, I will take them to their maintenance calories and refigure their macronutrients, because 95% of the women clients that are coming to me are severely under-eating on protein. So we're going to see...

1 I would have fueled my body with enough food. So a lot of us women we under-eating and overtraining, so I would have fueled my body ahead of time ate enough food to be ready to diet to earn the right to diet. To get to where I wanted to be.

2 I would have strength trained first. So a lot of us think that we need to go do cardio We’ll lose the weight and then we'll tone our muscle, is what we all think right? So we go into the gym, We're super nervous we go straight to the cardio equipment,
even if we had a plan and we knew what we're going to do for the time in the gym. We still get nervous and we go straight to cardio do 30 minutes of cardio and we leave and we go home. I would go strength train have a great program gets stronger and focus on that instead of focusing on cardio.

3 I would not have done any fad diets. The first thing you want to do is take out carbs. Keto wasn't like super popular whenever I lost my weight, but low carb was, so I was restricting all my fun...