How Do I Get Fit - P90X, Insanity and Beachbody fitness Coaching. You can change your body. This is the place to start.

An 8-Week Plan To Break Your Bad Nutrition Habits

Man, when it comes to nutrition I’m a broken record, a choir preacher and dead horse beater all rolled into one. Nutrition is what will ultimately shape your body, build your body and keep you feeling energized and awesome all along the way. I know, you’ve heard it all before. But hey– let’s just say you can’t hear it enough.

So that said, it’s also one of the hardest things for a lot of folks to adjust to as they begin trying to lose fat and get toned/ripped/lean. Beachbody nutrition guides (those found in P90X, Asylum, TurboFire and Insanity) are awesome but can be complex if you’re not familiar with nutrition. I’m all for a cold turkey start to eating right but Beachbody’s Steve Edwards also has a plan that might be a little more flexible and “ease you into” eating AWESOME– it’s called the 8-Week Transition Diet.

The 8-week transition plan is for those of you who are less detail oriented. Conceptually-based diets like this can be easier to follow, because they focus on providing you with a short list of “no-nos,” leaving you with a fairly wide array of foods that you are allowed to eat. Of course, that isn’t the attitude you want to have for long-term success. Any diet, no matter how easy it seems, will take some willpower on your part if you want to see results.

For many people, the easiest way to accomplish the healthy eating habit is to make a gradual transition from food choices that hinder human performance to ones that help you perform better. By making this transition gradually, you’ll find that it isn’t as difficult as you expected.

Awesome, right? This plan even includes “cheat days”- something I covered in detail here. As the plan creator Steve Edwards lays it out:

Since no one’s perfect, you get 2 days to cheat. That’s right, 2 days where you can eat anything you want! A trick on these days (and, yes, this means there will be more) is to listen to your body. At first, it’ll probably tell you it wants whatever you’ve been denying it. However, over time, it’ll start to crave nutrients you’re deficient in. Learn to read your body’s subtleties. If you’re craving ice cream, you may be short on essential fatty acids. If you crave a hamburger, your diet may lack protein. This way, you can make better food substitutions. It’s a way of getting in tune with yourself that will benefit you for your entire lifetime.

The fact you could squeeze in a cheat day shouldn’t be the focus as the idea is to eat better (that and you’ll wean yourself off it as you go– probably sooner than later, even), right?

The full article and juicy details of the plan can be found here. In the mean time, here’s a quick week by week summary:

Week 1

Drop-kick the junk. And by junk Steve means the stuff you KNOW is junk: potato chips, candy, ice cream, cake, etc.

Cheat Days: 2

Focus: Drink at least 6 to 8 glasses of water per day– not soda– water.

Week 2

Eat four to six small meals a day (which includes a protein, a carb and fats) and don’t eat anything for about 3 hours before you go to sleep.

Cheat Days: 2

Focus: Choose the right carbs. Complex carbs, like whole-grain breads, whole-grain rice, sweet potatoes, and legumes are outstanding foods. Even fruits, which have simple carbohydrates wrapped in fiber, are very good for you and hard to overconsume.

Week 3

Eat some colorful, low-density food at every meal– IE, Veggies.

Cheat Days: 1

Focus: Protein at every meal.

Week 4

Cook at home. One of the best ways to control your eating is to prepare all your meals yourself. Eliminate all fast food (which should have been gone in Week 1) and most other restaurant food.

Cheat Days: 1

Focus: Fat is essential. Remember that fat is a vital part of your diet, not just something that makes you fat.

Week 5

Reduce starchy carbohydrates. Starches include rice, bread, potatoes, corn, beans, and other legumes.

Cheat Days: 1

Focus: Sugar is only beneficial after a hard workout. Your body doesn’t need processed sugar.

Week 6

If man makes it, don’t eat it. You want to eat only whole foods and eliminate all processed foods, even good ones, for the week.

Cheat Days: 1

Focus: A handful of nuts makes a great snack.

Week 7

No rules—just try and eat as healthily as you can and do it by feel.

“Reward for a Life Well Lived” Days: 1

Focus: If you’re so hungry at night that you can’t sleep, try a protein shake before bed.

Week 8

Eat a perfect diet.

Reward Days: 1, of course!

Focus: Don’t bonk. Use your energy level as your gauge. As soon as it starts to drop, start adding carbs back into your diet until you feel energized all day long.

This nutrition plan and its content are all Beachbody, all Steve Edwards, all day long.  Check out the details here. No matter what your nutrition goals are, I can help along the way

Tags: , ,

One Comment : Leave a Reply

  1. lindsey says:

    OH MY GOSH- this is exactly what I need!

Leave a Reply