As a contest-prep coach and weight-management specialist, as well as a figure competitor currently preparing for a show, finding the balance between achieving health and fitness goals and being able to enjoy the fun of the summer is a challenge I experience daily, personally as well as through my clients.

Although it might seem impossible at first, by changing your mindset and setting yourself up for success it is possible to maintain your nutritional program while still enjoying your summer. The summer isn’t ruined just because you’re on a “diet.”

Here’s how you can have your cake (and ice cream and burgers) and eat it, too – without sacrificing your social life or fitness goals. 

Let Go of the All-or-None Attitude

One of the biggest mistakes I see people make when trying to stick to a nutritional plan is adopting an all-or-none attitude – i.e. either 100% sticking to a diet or 100% eating everything.

“So often, due to the ‘all or none’ attitude, I see people overlook simple and unnoticeable diet swaps, changes, and add-ins that make it much easier to stick to a plan without feeling like you’re dieting.”

The interpretation of a “diet” as being temporary or short term reflects the inability to sustain it as a part of everyday life. When approached this way, a diet ends up being cyclical and fleeting. It’s most often during the summer season that I see clients fall off the wagon, and it’s because they maintain a mindset that it’s impossible to stick to a diet while still enjoying life.

With only a few months of fun in the sun, no one wants to feel restricted or like they’re missing out on social opportunities. So more often than not, nutritional goals are put on hold for the season while the focus turns to indulging and relaxing. Unfortunately, this not only postpones the achievement of health and fitness goal, but often undoes previously achieved results. In essence, it results in taking two steps back.

Don’t let the season navigate your goals for you. By making small changes, planning ahead, and changing your thought process, you can achieve continued dietary success throughout the summer months, ensuring enjoyment as well as achievement.

Be Social

A constant challenge when sticking to a nutritional program is that you start feeling like all social events revolve around food. Realistically, the majority of them do – especially in the summer. Hello BBQ!

“The moment you turn down a social event or outing specifically due to dietary restrictions is the moment you define your diet as being non-sustainable – and most often the time you throw in the towel.”

But isolating yourself and avoiding potentially tempting situations is a sure-fire way to set yourself up for failure. Instead, by choosing to continue to enjoy and attend social events and maintain your usual level of social activity, you will reinforce within your mindset that maintaining your diet is doable despite you required food choices. The moment you turn down a social event or outing specifically due to dietary restrictions is the moment you define your diet as being non-sustainable – and most often the time you throw in the towel.

Get Creative

One of the easiest ways to stick to a diet plan during the summer is by being creative. So often, due to the “all or none” attitude, I see people overlook simple and unnoticeable diet swaps, changes, and add-ins that make it much easier to stick to a plan without feeling like you’re dieting. Why not save calories where they won’t be missed while still enjoying your favorite foods?

“If you take a more flexible approach to dieting – and are less focused on whole foods and more focused on macronutrient needs – these swaps are great ways to make the most out of your macronutrients.”

I’m all for indulging every once in a while, but there are many easy ways to enjoy your favorite non-diet-friendly foods that won’t sabotage your fitness goals, but will still satisfy your guilty pleasure cravings.

Why not:

• Use a sugar-free barbecue sauce instead of the full-sugar?
• Make your own burgers using lean cuts of meat?
• Make a fat-free version of your favorite condiment?

The options are endless! If you take a more flexible approach to dieting – and are less focused on whole foods and more focused on macronutrient needs – these swaps are great ways to make the most out of your macronutrients.

Plan Ahead

I know you’ve heard it a million times, but failing to plan is planning to fail. But if you prepare a game plan for how to navigate whatever social situation you’re going to be in, nine times out of ten it will be possible for you to attend and enjoy your summer outing while still meeting your nutritional goals.

By assessing restaurant menus in advance, asking your host what’s on the menu and offering to bring something if there’s nothing diet friendly, or bringing your own meal along if it’s appropriate, you can almost always meet your needs without missing out on the fun.

This isn’t to say you should be dragging a cooler with you every single day of the summer, but making the extra effort the majority of the time ensures that you’re at least maintaining your previously attained results, if not progressing even closer to your goals.

Suck It Up

Sometimes you’re going to have to deal with the disappointment of not being able to enjoy exactly what you want at every summer outing. Just because you’re at a restaurant, on a patio, or at a BBQ, doesn’t mean you have to indulge in all of your favorites, even if you want to. By attending and ordering to fit your diet plan, you can still enjoy the event and the company. Really, the focus shouldn’t be the food anyway.

“[I]f you prepare a game plan for how to navigate whatever social situation you’re going to be in, nine times out of ten it will be possible for you to attend and enjoy your summer outing while still meeting your nutritional goals.”

By reminding yourself that your diet isn’t an all-or-none situation, sticking to your program when and where you can, and making the right choices the majority of the time, I do believe you can indulge every now and then. But do it when you can make the most of it and enjoy it to the fullest, not just because it’s convenient. You’ll be glad you did!

Balance Is Best

Whether you’re eating for physique, function, or both, I believe you can find the balance between continued success toward your health and fitness goals and still enjoying the summer to its full extent. Balance is best, and by making the extra effort to ensure you’re meeting the needs of your nutritional program the majority of the time, you will be on track to not only enjoy your summer but to feel good about the progress you’ve made despite the added challenge.

For more ideas on low-calorie swaps and how to enjoy your summer BBQ, see my article “Creative Dieting: Clean Eating Doesn’t Have to Be Boring,” where I outline some of my favorite ways to lower the calories, increase the volume, and stay satisfied on a clean diet!

The post How to Stick to Your Diet and Still Enjoy Summer Social Events appeared first on Breaking Muscle.

#1: What Is Your Motivation?

Before deciding to fully invest yourself in contest prep, think about the reason you want to compete. The demands of contest prep are not for the weak of heart. With the growing trend of competing in bikini, physique, figure, and bodybuilding, many competitors step on stage with good intentions, but for the wrong reasons. Think peer pressure, social media influences, or a feeling of obligation.

Physique is a subjective sport, and you put in a lot more resources than you ever get back. Be motivated to get on stage for the right reasons, such as self-improvement, embracing the challenge, and pushing your training.

#2: How Is Your Mental and Emotional Health?

The majority of competitors consider their physical health before they begin contest prep, but few people consider the importance of a healthy mind. Unfortunately, mental and emotional health are often taken for granted by both athletes and coaches. Contest prep can lead to serious repercussions in these areas, such as a negative relationship with food and self-esteem issues. If you struggle with extreme emotions or a poor self-image, it is likely these issues will be magnified during contest prep, not resolved.

#3: What Are Your Ultimate Goals?

Think about not only why you’re competing, but also what you want to get out of the experience, from the prep process to your time on stage. In a subjective sport like bodybuilding, it can be challenging to gracefully accept negative feedback and critiques from a group of judges after you’ve worked relentlessly for weeks to achieve your best body possible. Embrace your body and be content with the package you’re bringing to stage, knowing you did everything you could to build the best physique possible.

#4: How Will You Balance Priorities?

When you take on your first contest prep, it can be challenging to balance priorities. Depending on your style of diet and training, contest prep can feel like a full-time job. This can be difficult if you actually have a full-time job, along with family demands and career responsibilities.

Like anything in life, when contest prep is in the spotlight, everything else can temporarily fall by the wayside. This can impact your family, social life, work and school. Determine what is most important to you in the long run so you can avoid tunnel vision when preparing for your first show.

#5: How Will You Balance It All?

Everyone has daily demands outside of contest prep. It’s crucial to figure out how you’ll be able to balance it all before you start investing your time and money into a prep. How will you make your sessions fit around your daily work, school, and family demands? When will you prep meals and find time to eat throughout the day? Fail to plan, plan to fail. You have to find a way to make it work in advance.

#6: Are You Prepared for the Costs?

The competitive bodybuilding lifestyle isn’t cheap, especially for female competitors. Take time to map out a budget and assess whether a show is financially feasible and responsible. Avoid any surprises. Take the time to price out the costs of:

• Organisation memberships
• Registration fees
• Competition suit, shoes, and jewellery
• Contest tan
• Hair and makeup
• Travel expenses
• Coaching fees
• Other costs such as nails, photo shoots, added food expenses, etc.

The costs can add up quickly, and if you don’t set a budget it can be easy to go overboard, even at the novice level.

#7: What About the Hidden Demands?

With more and more Instagram fitness models and social media #fitspos, it’s easy to focus only on the positive aspects of contest prep and bodybuilding lifestyle. But social media doesn’t paint a true or honest picture of the demands and struggles of a contest prep program.

“Be motivated to get on stage for the right reasons, such as self-improvement, embracing the challenge, and pushing your training.”

Do your own research about what it takes to build your best physique. Educating yourself will help you understand what sacrifices must be made to be successful so you can avoid any surprises. For many people, the benefits of competing don’t always outweigh the negatives in terms of social sacrifices, food restriction, and more. Figure out what you’re willing to give up to compete.

#8: How Will You Choose the Right Coach?

Enlist the help of a professional to aid you in making the best decisions for your body and mind. This is especially important for new competitors. Research multiple coaches and get to know their coaching styles. Interview them like you would anyone you’re hiring for a job. Some competitors need more emotional support, while others prefer to work independently, and different coaches cater to different needs.

Hire a coach who knows what he or she is doing and has the credentials to reflect their experience. Don’t hesitate to ask about their education and experience, as well as contest prep history. Consider contacting previous clients to get an honest interpretation of their experience.

#9: How Is Your Support System?

There will be some days during your prep when you want to give up completely and never see another chicken breast again. Without a proper support system to give you the tough love and motivation you need, days it can be a challenge to push through those rough days on your own. Keep your support system close throughout your prep. Fill it with friends, family, and fellow competitors to encourage you and help push you when you need it.

#10: Are You Prepared for Post-Competition?

You’ve heard it a million times, but one of the most important things to think about before competing is what your plan is for after the competition. Many competitors experience post-contest rebound and rapid weight gain. Having a post-contest plan will help you ease back into a balanced lifestyle without the potential emotional and physical turmoil that can occur after the stage experience.

Be Honest With Yourself

Honestly assess each of these questions so you understand your decision to compete. You will be better able to make the smartest, healthiest, and best choice for you and your body and ensure a positive contest experience.

When done in a happy and healthy way, the contest prep process will teach you about yourself, your true abilities, and your true strength. It will transform you physically, mentally, and emotionally. Good luck!

More like this:

• Reverse Dieting: What It Is and Why You Should Try It
• From CrossFit Athlete to Physique Competitor – My Fitness Journey
• Competition Preparation: 6 Articles to Get You Ready for Battle
• New on Breaking Muscle AU Today

Photo courtesy of Shutterstock.

The post 10 Questions to Consider Before Competing in Physique appeared first on Breaking Muscle.

Streamline Your Process

Meal prep simply means preparing your food for the coming days (or week/s). For most people this includes cooking protein and carb sources, preparing veggies, and perhaps even measuring and weighing portions. Although this may seem like a daunting task, it usually ends up saving you time, money, and wasted progress.

An investment in your health and wellness is always time well spent. But we only have so much of it to spend.

My Favorite Time-Saving Tricks

Set a Schedule. Set a day (or days – I use Sunday/Wednesday) and time to dedicate to your meal prep. This will help you avoid small batch cooking, especially if you eat numerous meals throughout the day. After all, who has time to cook six times a day? Not this girl.

Buy, Cook, and Freeze in Bulk. Shop for your main food sources in bulk, cook them in large batches, and freeze what you can to free up time in your schedule. Use different cooking methods in combination to cut down the cooking time and allow you to multitask, such as:

• Rice cooker
• Crock pot
• Barbecue
• George Foreman grill (my favorite)
• Oven
• Microwave (great for sweet potato, spaghetti squash, cauliflower, etc.)
• Stove top

For example, I often have rice and veggies in the rice cooker, sweet potatoes in the microwave, chicken in the oven, and ground turkey on the stove top while I weigh and measure any other vegetables, protein powder, or dry oats I need for the week. I usually have everything I need done in around 1.5 hours (including clean up time) – plus I have extra meals frozen for the following week. Things like cooked chicken, rice, and even protein pancakes are great freezer options and can cut down on your frequency of meal prep in the following weeks.

Make Use of Tin Foil. Save yourself some serious clean-up time by covering your baking trays in tinfoil. This keeps you from scrubbing and sometimes even washing completely, plus your pans last longer this way.

Be Flexible. If you have the ability to swap different protein and carb sources in and out of your diet, you can save yourself time by opting for more fast-cook or even no-cook protein options. Some examples include canned tuna (or packaged tuna, which is even faster with no need for a can opener or draining), egg whites, protein powder, protein bars. The same is true for carb options – think rice cakes, puffed rice, and oatmeal.

If you are a seriously time-crunched individual, you can do a “no-prep” meal prep if needed by opting for these faster food sources in combination with pre-prepared options, like hard-boiled eggs from the deli section, pre-cooked chicken, and packaged salads. And don’t forget about meal preparation services.

My Favorite Money-Saving Tricks

We all know eating the right way can be expensive, especially in the protein section, so saving every bit helps when it comes to meal prep costs. Here are some ways to stretch your buck:

• Hit the Dollar Store. The dollar store is a great place to stock up on tinfoil, parchment paper, coolers, and icepacks, as well as plastic containers for your cooler. If you need to replace the containers or icepacks for a specific brand of cooler, try looking here before ordering from the cooler company.
• Watch the Price Per Weight. When you’re shopping for food sources, especially protein, make sure you check the price based on weight. If you can be flexible with your protein sources, base your weekly meal prep around what’s cheapest that week. Freeze extra when you find a good price so you can tap into your freezer stocks when nothing is on sale.
• Avoid Eating Out. By having your food prepped, you can avoid having to grab and go when you’re in a pinch. Often, the healthiest thing on the restaurant menu isn’t the cheapest, especially if you have to make a custom order. Pack your cooler and take it with you so you can save your money to indulge when you really want to, rather than when you have to.

Success Takes Preparation

Taking the time to plan ahead and prepare your meals will set you up for success, especially if you’re trying hard to make the transition to a healthier lifestyle. When the most convenient option is the food you have prepared and ready to go, you’re unlikely to veer from the plan.

You’ll Also Enjoy:

• 2 Simple Steps to Meal Plan Success
• How to Feed a Big Family Without Breaking the Bank
• How to Plan and Cook a Week’s Worth of Healthy, Tasty Meals
• New on Breaking Muscle Today

Photo courtesy of Shutterstock.

The post Save Hours and Dollars: Streamline Your Meal Prep appeared first on Breaking Muscle.

#1: What Is Your Motivation?

Before deciding to fully invest yourself in contest prep, think about the reason you want to compete. The demands of contest prep are not for the weak of heart. With the growing trend of competing in bikini, physique, figure, and bodybuilding, many competitors step on stage with good intentions, but for the wrong reasons. Think peer pressure, social media influences, or a feeling of obligation.

Physique is a subjective sport, and you put in a lot more resources in than you ever get back. Be motivated to get on stage for the right reasons, such as self-improvement, embracing the challenge, and pushing your training.

#2: How Is Your Mental and Emotional Health?

The majority of competitors consider their physical health before they begin contest prep, but few people consider the importance of a healthy mind. Unfortunately, mental and emotional health are often taken for granted by both athletes and coaches. Contest prep can lead to serious repercussions in these areas, such as a negative relationship with food and self-esteem issues. If you struggle with extreme emotions or a poor self-image, it is likely these issues will be magnified during contest prep, not resolved.

#3: What Are Your Ultimate Goals?

Think about not only why you’re competing, but also what you want to get out of the experience, from the prep process to your time on stage. In a subjective sport like bodybuilding, it can be challenging to gracefully accept negative feedback and critiques from a group of judges after you’ve worked relentlessly for weeks to achieve your best body possible. Embrace your body and be content with the package you’re bringing to stage, knowing you did everything you could to build the best physique possible.

#4: How Will You Balance Priorities?

When you take on your first contest prep, it can be challenging to balance priorities. Depending on your style of diet and training, contest prep can feel like a full-time job. This can be difficult if you actually have a full-time job, along with family demands and career responsibilities.

Like anything in life, when contest prep is in the spotlight, everything else can temporarily fall by the wayside. This can impact your family, social life, work and school. Determine what is most important to you in the long run so you can avoid tunnel vision when preparing for your first show.

#5: How Will You Balance It All?

Everyone has daily demands outside of contest prep. It’s crucial to figure out how you’ll be able to balance it all before you start investing your time and money into a prep. How will you make your sessions fit around your daily work, school, and family demands? When will you prep meals and find time to eat throughout the day? Fail to plan, plan to fail. You have to find a way to make it work in advance.

#6: Are You Prepared for the Costs?

The competitive bodybuilding lifestyle isn’t cheap, especially for female competitors. Take time to map out a budget and assess whether a show is financially feasible and responsible. Avoid any surprises. Take the time to price out the costs of:

• Organization memberships
• Registration fees
• Competition suit, shoes, and jewelry
• Contest tan
• Hair and makeup
• Travel expenses
• Coaching fees
• Other costs such as nails, photo shoots, added food expenses, etc.

The costs can add up quickly, and if you don’t set a budget it can be easy to go overboard, even at the novice level.

#7: What About the Hidden Demands?

With more and more Instagram fitness models and social media #fitspos, it’s easy to focus only on the positive aspects of contest prep and bodybuilding lifestyle. But social media doesn’t paint a true or honest picture of the demands and struggles of a contest prep program.

“Be motivated to get on stage for the right reasons, such as self-improvement, embracing the challenge, and pushing your training.”

Do your own research about what it takes to build your best physique. Educating yourself will help you understand what sacrifices must be made to be successful so you can avoid any surprises. For many people, the benefits of competing don’t always outweigh the negatives in terms of social sacrifices, food restriction, and more. Figure out what you’re willing to give up to compete.

#8: How Will You Choose the Right Coach?

Enlist the help of a professional to aid you in making the best decisions for your body and mind. This is especially important for new competitors. Research multiple coaches and get to know their coaching styles. Interview them like you would anyone you’re hiring for a job. Some competitors need more emotional support, while others prefer to work independently, and different coaches cater to different needs.

Hire a coach who knows what he or she is doing and has the credentials to reflect their experience. Don’t hesitate to ask about their education and experience, as well as contest prep history. Consider contacting previous clients to get an honest interpretation of their experience.

#9: How Is Your Support System?

There will be some days during your prep when you want to give up completely and never see another chicken breast again. Without a proper support system to give you the tough love and motivation you need, days it can be a challenge to push through those rough days on your own. Keep your support system close throughout your prep. Fill it with friends, family, and fellow competitors to encourage you and help push you when you need it.

#10: Are You Prepared for Post-Competition?

You’ve heard it a million times, but one of the most important things to think about before competing is what your plan is for after the competition. Many competitors experience post-contest rebound and rapid weight gain. Having a post-contest plan will help you ease back into a balanced lifestyle without the potential emotional and physical turmoil that can occur after the stage experience.

Be Honest With Yourself

Honestly assess each of these questions so you understand your decision to compete. You will be better able to make the smartest, healthiest, and best choice for you and your body and ensure a positive contest experience.

When done in a happy and healthy way, the contest prep process will teach you about yourself, your true abilities, and your true strength. It will transform you physically, mentally, and emotionally. Good luck!

More like this:

• Bodybuilding Basics: Navigating the Federation Puzzle
• Your Addictive Personality Can Wreak Havoc on Your Diet
• From CrossFit Athlete to Physique Competitor – My Fitness Journey
• New on Breaking Muscle Today

Photo courtesy of Shutterstock.

The post 10 Things to Consider Before Your First Physique Competition appeared first on Breaking Muscle.

This increase in popularity highlights another issue for aspiring and first-time competitors – the choice between various divisions and federations. This article will help you choose the option that is right for you.

Drug Testing in Physique Sports

The numerous federations in North America include both tested (or “natural”) and untested federations. Within these federations, there is a spectrum of different divisions, ranging from bikini to bodybuilding. Some federations offer their own specific divisions, such as fitness-model.

There are a number of aspects to consider when choosing what’s right for you, from personal beliefs to personal preferences. You may choose a federation purely based on your morals, values, or beliefs on the use of banned substances. Tested federations expect natural athletes who are drug-free and ban the use of performance enhancing drugs (PEDs). Due to the cost of drug testing, many natural federations differ on their requirements and frequency of testing. This could mean anything from every sixty days for all athletes, to random testing throughout the season, or testing of show winners only.

Beyond your personal beliefs about PEDs, your decision may depend on the level of fairness in terms of competing with athletes who are at the same advantage. As a natural athlete you are welcome to compete in a non-tested federation, but may not be willing to compete against non-natural athletes who would have an unnatural advantage with use of PEDS, thermogenics (fat-burners), diuretics, and other drugs.

Declare A Division

You can make your decision the other way round, too, and choose a federation based on what divisions are offered. In the most renowned federation, the NPC/IFBB (non-tested – think Mr. Olympia and the Arnold), the divisions offered include women’s bikini, figure, fitness, and physique (no longer women’s bodybuilding) and men’s physique and bodybuilding (soon to include men’s classic physique as well).

“Many consider the IFBB to offer the highest level of competition in the sport, and it is the federation many famous fitness role models compete within.”

In other federations, such as the INBA and WBFF (tested) there are additional divisions such as sports model, bikini fitness model, and even transformation makeover. Your preference for federation may be based upon a number of factors such as your style of physique, apparel preference, time on stage, routine, and judging criteria.

Assess Your Long Term Goals

Consider your long-term competitive and professional goals when selecting a federation. You might choose a natural federation in order to brand yourself a certain way and obtain sponsorship, or you may want to compete in a non-tested federation to achieve a particular status in the sport. Many athletes, whether natural or not, may choose a non-tested federation simply to compete through the IFBB. Many consider the IFBB to offer the highest level of competition in the sport, and it is the federation many famous fitness role models compete within.

A Research-Based Approach

Beyond these factors, there are other things to consider, including:

• Frequency of shows
• Location of shows
• Cost of competing within each federation.

Different federations and shows also provide varying rewards and prizes for competitors and winners. This may be incentive to choose one federation over another.

With many variables to consider within each potential federation, proper research and understanding of each organization and what it has to offer is important for first-time competitors. Take the time to familiarize yourself with the nuances of each organization in order to choose the federation that is right for you and your fitness goals.

You’ll Also Enjoy:

• 5 Bodybuilding Practices That Can Help Anyone Build Muscle
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The post Bodybuilding Basics: Navigating the Federation Puzzle appeared first on Breaking Muscle.

As a figure competitor, contest prep coach, and weight management specialist, I am open about my use of artificial sweeteners in my own diet and allow my clients to make their own decisions regarding whether or not to implement products containing these ingredients. But I generally don’t advise against them.

Artificial sweeteners have gotten a bad rap in the past, but the evidence is lacking.

I share many recipes, diet products, and meal ideas that contain or include artificial sweeteners. After assessing the scientific evidence, monitoring my own personal experience, and combining these findings with other anecdotal sources, I am content with my decision to use artificial sweeteners to enhance my enjoyment when dieting.

Note: I am not advocating that you should use artificial sweeteners. I am advocating self-education and a personal decision on whether to implement or avoid artificial sweeteners in your diet based on what research suggests, as well as your personal experience.

There are a number of things I considered before implementing sweeteners on a regular basis, and we’ll go through those one by one. But first, let’s clear up what classifies something as an artificial sweetener, because let’s be honest – it can get confusing.

Artificial Sweeteners, Sugar Alcohols, Natural Sugars, What’s the Difference?

Natural sugars are complete sugars with four calories per gram. These are something I don’t recommend to be included in any diet, as there’s no need for added sugars. However, food marketing has done a remarkable job at making things like “organic cane sugar” seem like a healthier alternative, when realistically it has the same negative effect in the body as other sugars.

“After assessing the scientific evidence, monitoring my own personal experience, and combining these findings with other anecdotal sources, I am content with my decision to use artificial sweeteners to enhance my enjoyment when dieting.”

Sugar alcohols, on the other hand, have fewer calories than natural sugars, varying from one to three calories per gram depending on the type. Certain types are also less likely to influence blood sugar in the same way as true sugar, as they are not completely absorbed and metabolized by the body.⁶

Finally, artificial sweeteners, while possibly still having an influence on blood sugar and insulin levels, have no caloric value in and of themselves.⁴

Concerns with Artificial Sweeteners: Health, Physique, and Function

Since their inception, artificial sweeteners have been scrutinized, specifically when it comes to health and the potentially negative effects that may be caused by their consumption. But many of the negative claims are based on out-dated research, such as a 1970s study linking one form of sweetener to cancer in rats.³ The majority of these studies are non-generalizable to the human population as they are based upon super-doses of sweeteners, most exceeding amounts even possible for us to consume.⁵

“If there are increased cravings, but these cravings are ignored or met with artificial sweetener, it is unlikely there would be an increase in weight as a direct result of the sweeteners themselves.”

When it comes to the effect of artificial sweeteners on physique, many claims are based upon correlation – not causation – which often causes confusion. Reports that the usages of artificial sweeteners leads to increased weight gain and greater rates of type 2 diabetes are likely not based on a causal relationship, as a zero-calorie product is innately unable to lead to direct weight gain.

However, the likelihood of increased preference for the sweet taste of artificial sweeteners (much sweeter than traditional sugar) and continued preference for “sweet” foods, may lead to weight gain in individuals who fulfill these cravings with calorie-laden items. If there are increased cravings, but these cravings are ignored or met with artificial sweetener, it is unlikely there would be an increase in weight as a direct result of the sweeteners themselves.¹

In terms of function and performance, there are claims of artificial sweeteners, such as aspartame, leading to fatigue, dizziness, headaches, and myriad other symptoms. Research supports that some people may be more sensitive to artificial sweetener than others and at lower quantities.² However, the research is inconclusive and many of these effects can also be correlated with other potential causes such as sugar withdrawals, crash dieting, hunger, and even a possible placebo effect.

“My health has remained the same and, if anything, improved as a result of being able to replace many of my favorite sugar-laden foods with a sugar-free alternative.”

There don’t appear to be any conclusive studies reflecting long-term health effects as a result of artificial sweeteners and the FDA has outlined a recommended daily intake for each type of sweetener that is approximately one hundred times less than what is believed to be the quantity at which a person’s health may be negatively influenced.

Note: If you experience negative symptoms in relation to the consumption of artificial sweeteners, you may be one of the few who are intolerant and it may be best to avoid them completely or monitor the quantity of your intake to avoid potential side effects.

Using artificial sweeteners helps many people avoid weight gain that comes from eating high-calorie sweets.

Anecdotally

Based upon research and having implemented artificial sweeteners into my diet on a regular basis for the better part of three years, I have concluded for me, personally, there are no (obvious) negative effects on my health, physique, or function.

My health has remained the same and, if anything, improved as a result of being able to replace many of my favorite sugar-laden foods with a sugar-free alternative. Although I have never eaten sugar on a regular basis, in the past when it came time to celebrate or have a treat meal, I often craved things like ice cream or frozen yogurt. Now, I can enjoy these in a sugar-free version while still satisfying my sweet tooth.

“I have assessed my mood, energy level, strength, and focus throughout weeks with no sweeteners whatsoever in comparison to weeks where I consume sweeteners multiple times a day. I honestly can’t tell the difference.”

When it comes to physique, I have built a national-level physique while keeping artificial sweeteners in my diet all the way to stage and while reaching extremely lean body-fat levels. In the past, I prepared for shows without sweeteners, cutting them out to ensure no negative effects. But at my most recent shows, I left them in all the way through show day with no obvious differences in physique.

In terms of function, both mental and physical, I notice no difference whether I am consuming sweeteners or not. I have assessed my mood, energy level, strength, and focus throughout weeks with no sweeteners whatsoever in comparison to weeks where I consume sweeteners multiple times a day. I honestly can’t tell the difference. If anything, my mood is probably better with the sweeteners because my diet is more enjoyable!

If anything, I’ve noticed a positive change since I’ve started using artificial sweeteners.

To Each Their Own

Like all things in the world of fitness and nutrition, I expect that opinions on artificial sweeteners and health will continue to be split. By doing your own research and assessing your own experiences with these products, you will be able to make the best decision to suit your body and lifestyle.

And if you’re unsure, why risk it? You’re sweet enough as it is!

More Like This:

• What You Need to Know Before Eating Artificial Sweeteners
• Studies on Aspartame Don’t Tell the Whole Story
• Why Your Diet Can Make You Bloated (Even With Good Nutrition)
• New on Breaking Muscle Today

References:

1. Anton, S. D., Martin, C. K., Han, H., Coulon, S., Cefalu, W. T., Geiselman, P., & Williamson, D. A, “Effects of stevia, aspartame, and sucrose on food intake, satiety, and postprandial glucose and insulin levels,” Appetite, 55, 1 (2010): 37-43.

2.Fitch, C., & Keim, K. S., “Position of the Academy of Nutrition and Dietetics: use of nutritive and nonnutritive sweeteners,” Journal of the Academy of Nutrition and Dietetics, 112, 5 (2012:739-758.

3. Fukushima, S., Arai, M., Nakanowatari, J., Hibino, T., Okuda, M., & Ito, N, “Differences in susceptibility to sodium saccharin among various strains of rats and other animal species,”Gan, 74 (1983): 8-20.

4. Suez, J., Korem, T., Zeevi, D., et al., “Artificial sweeteners induce glucose intolerance by altering the gut microbiota,” Nature 514 (2014): 181-186.

5. Whitehouse, C. R., Boullata, J., & McCauley, L. A, “The potential toxicity of artificial sweeteners,” AAOHN Journal, 56, 6 (2008), 251-259.

6. Wolever, T., Piekarz, A., Hollands, Marjorie., and Younker, Katherine, “Sugar alcohols and diabetes: a review,” Canadian Journal of Diabetes 26 (2002): 356-362.

Photos 1, 2, and 3 courtesy of Shutterstock.

The post Why I’m Not Scared of Artificial Sweeteners appeared first on Breaking Muscle.

But no matter what your school of thought in terms of diet and nutrition and no matter what your health and fitness goals are, there are always ways to save a little more of both time and money when it comes to shopping for your grocery and supplement staples.

Groceries

No one wants to feel like they’re at the grocery store every day of the week, so take the time to figure out exactly how much of each item you need to get you through your meal plan for a few days. Schedule two shopping trips three or four days apart each week, and calculate how much you need to purchase at one time in order to last you through to your next shopping day. This will help you to avoid wasting time with one-item stops at the end of every day.

“It might take a little bit more planning and organization at first, but in the long run using these strategies is going to save you time and money – and give you even greater returns in the form of conquering your health and fitness goals.”

Also considering buying what you can in bulk amounts – frozen meats and veggies, canned good, dried goods, etc. This will cut down on the time each trip takes since you’ll only have to grab a few necessity items. It will also save you money.

There are some food swaps you can make to stretch a buck, as well. Here are some of my favorites:

• Frozen vs. “Fresh” Fish: This will vary depending on where you’re located, but many groceries selling “fresh” fish are actually selling fish that has been frozen and thawed. Check the label to see if it has been “previously frozen.” Don’t pay more just to have it already defrosted!
• Frozen vs. Fresh Fruits and Vegetables: Buying frozen can be a money saver for items that aren’t in season, plus it’s often better quality than paying extra for foods that aren’t in season. Think about it – fruit sand veggies picked and immediately frozen or fruits and veggies that had to travel a few days before even reaching the shelves? Spinach is a great frozen option if you plan to cook it down anyway. Think about how many bags of fresh spinach it takes just to get one cup of cooked. You can pay just a few dollars for five times as much frozen spinach, and it saves you cooking time, too.
• Protein vs. Protein: Get more protein per gram of protein to make the most of your budget. If turkey breast is cheaper than chicken breast, then opt for turkey to get a few extra grams of protein per ounce. Consider the same when it comes to seafood. Shrimp, scallops, tilapia, and tuna are great lean protein options, but make sure you actually compare the price per gram of protein.
• Beans and Rice vs. Beans and Rice: Don’t pay extra for the convenience of canned beans and instant rice. Buy dried beans and soak them yourself and buy rice in bulk. The few extra minutes won’t kill you.
• Fresh vs. Frozen Protein: Sometimes it’s actually cheaper to buy fresh. When it comes to chicken breast, I only purchase fresh as most frozen varieties are loaded with soy, sodium, and water. When I find a good deal on fresh chicken, I stock up and freeze it myself. This way it ends up being even cheaper than the regular frozen options.
• Organic vs. Conventional: A quick search for the Dirty Dozen and Clean 15 of fresh produce can shed light onto what items are worth spending the extra for and those that aren’t. But a simple rule is if you’re not going to eat the skin or you can peel off outer layers, then don’t waste the money. (Unless you were planning on eating that banana peel?)

Another time saver is to choose a grocery store that’s conveniently located on the way to and from somewhere you already go, like work or the gym. By keeping cooler bags in your car or purchasing them at the register (most grocery stores have insulated bags for sale for a few dollars), you can pick up the necessities and even leave them in the car while you do your workout. Plus, this helps you avoid paying for the regular bags at the register.

“There are a ton of free phone apps that make this easy, and many combine digital flyers, coupons, and cash-back programs to save you money, too.”

Take a list with you to avoid getting distracted browsing, and mark things off to ensure you don’t have to come back between scheduled trips for a forgotten item. There are a ton of free phone apps that make this easy, and many combine digital flyers, coupons, and cash-back programs to save you money, too. You can combine these with the free loyalty cards most stores offer as well as air miles from your credit card to make the most of every purchase.

• Snap by Groupon: Over twenty products featured weekly that you can get cash back on just by uploading your receipt. Once you reach twenty dollars, you get a check! Perfect for you’re your staple items are on sale. This week I made $4.50 by stocking up on K-cups that were already on sale. (Plus, they had an air miles bonus. Score!)
• Checkout 51: Similar to above, but with more weekly items and chances to win cash for spending over $60 on groceries anywhere. Even if no featured items are on your list, you can still win cash!
• Flipp: Combines flyers, coupons, and grocery lists. Let’s be honest, no one feels like a badass pulling out a coupon at the register, but with this app you can tap on a coupon and it saves a digital version for you so you just have to show your phone. For all anyone else knows you’re showing off your newest gym pic!

Supplements

When it comes to supplements consider what you really need. One of the benefits of a balanced whole food diet is that you shouldn’t need many supplements as you’re getting the proper micronutrients from your food.

“For performance supplements like creatine, branched chain amino acids (BCAAs), and protein powders, don’t pay extra just to have variety.”

When it comes to things like multi-vitamins and omegas, stock up at your grocery store when they’re on sale as opposed to going to a health or supplement store. Most branded vitamins include the same ingredients and quantities as the grocery store brands – so don’t pay extra for the packaging!

For performance supplements like creatine, branched chain amino acids (BCAAs), and protein powders, don’t pay extra just to have variety. BCAAs and protein are expensive, so if you’re on a budget opting for a neutral flavor and adding flavor yourself can provide cheaper options. For BCAAs, creatine, and glutamine, just add your favorite water flavouring. For protein powders, start with a vanilla base and add zero-calorie syrups, cocoa powder, or flavor extracts. This way you can buy the larger size in one flavor to save money without risking getting sick of a flavor.

“If you purchase your supplements online, look for “samples” and “gifts” that many companies will include for free with your purchase, as well as any discount or promotional codes.”

Check with your favorite supplement stores and brands to see if they offer any loyalty or ambassador programs, as well as potential sponsorships if you are able to offer the company something in return. An ambassador program is a great option for beginner athletes who are loyal to a certain brand. If you find you’re always using the same products, why not let the company know and receive a discount for your purchases? It’s not about getting handouts, but what you can do for the company and what they can do for you. So before contacting a company make sure you consider what assets you bring to the relationship – it’s a two-way street.

If you purchase your supplements online, look for “samples” and “gifts” that many companies will include for free with your purchase, as well as any discount or promotional codes. Many companies have sponsored athletes and ambassadors who offer promo codes on their social media pages, so it’s worth a quick search before finalizing your purchase.

It All Adds Up

It might take a little bit more planning and organization at first, but in the long run using these strategies is going to save you time and money – and give you even greater returns in the form of conquering your health and fitness goals.

A few cents here and there can add up quickly when you’re eating for physique and/or function. By implementing small tips and tricks like these, you can save time and money without compromising your goals.

More Like This:

• 5 Steps to Easy Weekly Meal Preparation
• Clean Eating Challenge: 2 Weeks to a Tighter Trunk
• Modern Day Meal Planning: Eating to Promote Fat-Burning
• New on Breaking Muscle Today

Photos courtesy of Shutterstock.

The post How to Save Time and Money on Groceries and Supplements appeared first on Breaking Muscle.

With summer holidays upon us, it’s an added challenge to stick to a structured nutritional plan no matter if you’re flying somewhere exotic, taking a road trip, or just heading for a weekend at the lake. Having a structured diet doesn’t mean you shouldn’t be able to enjoy yourself and your holiday, nor does taking a summer vacation mean you should put your fitness and nutrition goals on hold. It’s all about maintaining balance, being flexible, and having a plan.

You don’t need to take a vacation from your good habits.

Travel Day

It doesn’t matter if I’m planning for a day trip or a week, I always take a cooler with me to ensure I have suitable options on hand and have enough available for any meal “emergencies.” Anyone who follows a structured diet knows you can’t rely on others to have diet-friendly options for you, so it’s always better to plan ahead.

I pack all of my meals for travel day in a portable cooler I can take as my carry on. If you’re on a longer flight including stops, I recommend making your own “ice packs” with water and plastic Ziploc bags, as there is potential for them to be confiscated. If I’m taking an extended trip, I pre-cook and freeze my meals for the following days and pack them in my checked luggage in an insulated grocery bag (most stores sell them at the checkout).

“When it comes to eating in the airport or on the road, I often purchase fresh salads or vegetables to add to my already prepared protein source and top it with my own condiments.” 

I also carry last-minute options in my carry-on like protein powder, individual servings of tuna, almonds, and protein bars. This ensures that no matter what happens I won’t be stuck.

When it comes to eating in the airport or on the road, I often purchase fresh salads or vegetables to add to my already prepared protein source and top it with my own condiments. I always pack individual servings of mustard, Walden Farms salad dressings and syrups, nut butter, and stevia. That way I can customize my meals for enjoyment and feel satisfied despite being on the go.

If you’re doing restaurant meals, you can always order a plain grilled piece of chicken, fish, or shrimp and add it to tossed salad or steamed/grilled veggies. Trust me, no one will notice if you add your own dressing.

Hotel Stay

Always request a fridge – and if you’re picky, a microwave. I book all of my hotels online and there’s usually a section for notes and requests. That’s where I ask for these extras and my strategy never fails. Once I arrive at the hotel, I transfer my frozen meals to the fridge. In the absence of a fridge, I fill the bathtub or grocery bags with ice as a great temporary cooler.

Another lifesaver on the road is packing your own electric grill. I have a small George Foreman that fits about three chicken breasts and easily packs in my checked luggage. Once I arrive at my destination, I scope out the nearest grocery stores and farmers markets to get fresh protein to replenish my frozen supply, as well as fat sources, fruits, and veggies.

Packing an electric grill helps me stay on top of my nutrition when I’m on the road.

Although most hotel restaurants and continental breakfasts will have some form of egg and, if you’re lucky, oatmeal that isn’t loaded with sugar, I normally opt to make my own breakfast with packaged oatmeal (single serving oatmeal packets or pre-measured bulk oats), nut butter (most health food stores have individual packets of one or two tablespoons of natural nut butters), and protein powder or eggs.

I’m lazy, so normally I eat my oats cold and raw, but it only takes a second to whip up a warm version with the hot water from your hotel coffee pot. Note: run a batch of water through with no filter or grinds, unless you want coffee flavored oatmeal. The coffee pot trick is great for hard boiling eggs, too, although most grocery and convenience stores now have hardboiled (and pre-peeled!) eggs available.

On the Road

Even on the road, I can always find something to make my program work (that is, if I didn’t already have my pre-cooked and cooler-ready meals with me, but let’s speak hypothetically). Even if my only option is a convenience store, there’s really no excuse.

In terms of protein, even 7-Eleven has hardboiled eggs, canned tuna, protein bars, protein shakes, cottage cheese, and yogurt. I stay away from the bars and dairy as they don’t fit my requirements (no added sugars for me, please), but I can always find a shake that has essentially zero fat, zero sugar, and 25-30 grams of protein.

“This might seem extreme to some, but I follow the motto ‘fail to prepare, prepare to fail.’” 

For a carbohydrate source, there are usually fresh vegetables in the cooler section (just avoid the dip that comes with), fresh fruit, rice cakes, and oatmeal available.

If you’re looking for an added fat source the individual packages of nuts are a great convenience store option. I recommend avoiding the roasted or seasoned versions. I opt for the raw versions as these typically have no added chemicals and unnecessary oils.

If you want to make your oatmeal to go, grab a coffee cup, add the hot water available for tea, and mix your meal right in the cup. Voila – carbs to go!

Restaurant Eating

Most restaurants will cater to your dietary needs, so often it comes down to knowing what to order so you can avoid the hidden extras. For breakfast, whole eggs, egg whites, or omelets are great options, but make sure to request no oil, butter, cheese, or dairy if applicable to your diet.

If available, cottage cheese, turkey bacon, fresh fruit, or oatmeal can be added to make sure you’re getting the protein, carbs, and fats you need. And don’t forget about your personal stash of nut butters and condiments if you need to embellish on your meal.

Most restaurants you encounter will be happy to accomodate your dietary needs.

For lunch and dinner, I normally opt for a lean protein (again requesting no oils and no spices), a tossed salad, and steamed vegetables. Even if they aren’t on the menu, most restaurants will make steamed vegetables for you. The sautéed mushrooms and onions that normally come with a steak are great for adding flavour and volume to your other proteins. As always, just remember to request no butter or oil.

For condiments I stick to yellow mustard and hot sauce or add my own zero-calorie options to avoid the added fats and sugars that are in typical dressings.

Balance

This might seem extreme to some, but I follow the motto “fail to prepare, prepare to fail.” My fitness goals require extreme dedication and awareness of my food choices. So it’s worth it for me to plan ahead.

That being said, I’m a true believer in finding balance and making room for indulgences, especially when on vacation. By planning ahead so you can avoid any unexpected or extra deviations that will take you further away from reaching your goals, you can truly enjoy your intentional (and moderate) indulgences.

Check out these related articles:

• 4 Killer Workouts for While You’re On Holiday or Vacation
• 5 Ways to Eat Smart and Stay Lean During Summer Vacation
• How to Eat Healthy and Train Hard on the Road
• What’s New On Breaking Muscle Today

Photos courtesy of Shutterstock.

The post Avoid a Diet Derailment: Nutrition for Travelers appeared first on Breaking Muscle.

Recent focus has been on the need for a strategic plan to avoid the metabolic rebound that can result from an extended calorically restricted diet followed by an acute increase in calories. However, for some athletes having a strategic plan is not enough to deter them from the negative physical and emotional effects that can occur after a competition diet.

Most chalk it up to a lack of “will power,” but it’s possible that for some people these impulses are beyond immediate control – those with potentially addictive personalities.

Competing in physique-based sports such as bodybuilding can be an exhilarating yet mentally exhausting experience.

Addictive Personalities

When most of us imagine someone with an addictive personality, or an “addict,” we likely picture drugs, alcohol, gambling, or even food. But our image of a food-addict is typically someone who is morbidly obese and a far cry from the epitome of health, much less a competitive athlete.

However, studies are not only beginning to legitimize food addiction as a true addiction, but also reflect that food addicts come in many forms, including underweight and normal weight individuals, as well as those who are overweight and obese.⁵ In my experience, although it’s possible to treat an addiction, it’s difficult to cure the addictive personality. So one addiction is often replaced with another, less toxic addiction. In the case of the athlete, the “high” of training and success being replaced with food.⁴

“Whether this cycle is an issue of will power, emotions, or true food addiction, it can lead to serious physical and mental consequences if not addressed[.]”

What was once the “drug of choice” used in order to achieve the anticipated release of dopamine, serotonin, and endorphins, is replaced with something else in order to achieve a similar high. These chemicals are the same chemicals released in the brain during physical exercise, sex, and food consumption, so it’s not surprising that when trying to break a habit one would be replaced with another to fill the void.⁵ The physical urge and desire for this release of chemicals is what prompts addiction to develop.

Elite and Addicted?

I’ve often wondered if elite athletes have some characteristic of addictive personality, specifically in sports such as powerlifting, wrestling, and bodybuilding, where the training and lifestyle is particularly intense due not only to the training, but also the added stress of the weight and nutrition requirements.

When considering athletes at the highest levels, their behavior is often verging on obsessive, and a correlation can be drawn between these personalities and the behaviors deemed necessary to fuel their addiction – the desire to train or win and the related high that follows.¹ Studies reflect that elite athletes have a series of common personality traits that allow for their success. These personality similarities may reflect the likelihood for visible patterns of addiction to also show within this group.²

Elite athletes often possess personality traits that border on the extreme.

From Focused to Food Addiction

For those who have a legitimate addiction, they may receive the high they need by focusing on a “positive” addiction, such as physical activity. Now, this is not to say that all elite athletes have addictive personalities, but for those who do, they may “save” themselves by investing their energy in what could be considered a healthy or productive addiction and never experience any truly debilitating effects.

Some argue that competitive bodybuilders may experience muscle dysmorphia, which could be considered an addiction to the maintenance of a certain body image. To achieve this body image, the athletes must engage in “activities such as bodybuilding, exercise, eating certain foods, taking specific drugs, and shopping for certain foods and supplements,” which for most are relatively harmless side effects.¹

“If you are experiencing food anxiety, a negative relationship with food, or binge-eating tendencies, don’t hesitate to seek the aid of a professional.”

The potential for complications may occur post-contest, when competitors indulge in post-contest gluttony following the extended period of restricted food sources and calories. Much like a drug, large amounts of fat- and sugar-dense foods, high volumes of foods, and the reintroduction of variety (hello, buffet!) can cause a release of “happy” neurochemicals that essentially override the body’s natural satiety system. This causes a high that makes a person want to keep eating despite being full.⁵

It’s likely that after a period of restricted dieting, when consuming large amounts of food sources the body is no longer accustomed to, such as those loaded with fat and sugar, the body experiences a more magnified high, resulting in an addiction to food that was never apparent before the diet. After experiencing the euphoria achieved by this post-diet feast, the body begins to crave this high on a chemical level.⁵ It’s possible the high that was once achieved via training and competition can be replaced with an even stronger high from food.

Newly Developed Addiction

For most people taking on a restricted diet for competition purposes there will be no signs of addictive personality, no experience of addiction post-competition, and a healthy food relationship will continue. But, for some there is potential for the post-contest binge to trigger the food addiction due to the chemical response brought on by specific foods or an excess of food.

Symptoms might not manifest until after a competition when strict behavior devolves into frequent binging.

This chemical response creates a surge of “feel good” substances in the brain, which the body may quickly define as its new baseline, leading to the need for larger influxes of these chemicals and the substances that trigger them in order to reach the same high (i.e. chasing the dragon with food!).²

For some athletes, a lack of will power, diminished motivation, and emotional distress with the removal of a goal can be the reasons behind a negative relationship with food post-competition. Coping mechanisms and potential binge-eating tendencies may mirror the behaviors of an addictive eater, though these athletes are not truly chemically dependent. Those athletes who are truly “addicted” to food face a much larger problem that is difficult to resolve.

Normal Eating, Disordered Eating, and Addictive Eating

Over eating, binge eating, and addictive eating, although similar, reflect three different relationships with food. All of these can occur after a period of restricted dieting.

Normal eaters may experience periods of over-eating and indulgence post-diet, but are generally able to rein things back in when needed and are content with practicing moderation when it comes to food. However, a post-contest feast that goes overboard may trigger a cycle of binging and purging in someone susceptible to disordered eating, as they struggle with the emotions they are experiencing.

“For some athletes having a strategic plan is not enough to deter them from the negative physical and emotional effects that can occur after a competition diet.”

For the athlete suffering from a true food addiction, it can be all but impossible to regain control once it is lost post-diet, as the constant urge for the neurochemical release overrides good intentions.

Regaining Control

Whether your food struggles are a result of a competition or a general fat-loss diet, if you are experiencing food anxiety, a negative relationship with food, or binge-eating tendencies, don’t hesitate to seek the aid of a professional.

Never be afraid to reach out to a mental health professional for help.

For those suffering from true food addiction, it is thought that much like gaining control over other addictions, the sufferer must abstain completely from the food(s) that trigger the addiction. For most people this means a combination of refined sugars and artificially produced fats.⁵

In considering the cycles of binge eating some competitors display, this theory is potentially applicable as the athlete goes cold turkey from these foods during the pre-contest period, then upon introducing them post-contest, immediately begins to struggle with controlling their intake and repeats the cycle. Whether this cycle is an issue of will power, emotions, or true food addiction, it can lead to serious physical and mental consequences if not addressed and should be dealt with accordingly to avoid further complications.

Kallie is an expert in the psychology of sustainable fat loss. If you would like to work with Kalli and learn more about her nutritional methods, sign up for her new 12-week program.

Check out these related articles:

• From Diet to Disorder – When Food Control Goes Too Far
• Orthorexia – When “Clean Eating” Goes Too Far
• How to Avoid the Slippery Slope of Boredom to Binge Eating
• What’s New On Breaking Muscle Today

References:

1. Griffiths, M., Foster, A., and Shorter, G. “Commentary on muscle dysmorphia as an addiction: A response to Grant (2015) and Nieuwoudt (2015).” Journal of Behavioral Addiction. 2015; 4 (1): 11-13. doi:10.1556/JBA.4.2015.1.4

2. Orlick, T., and Partington, J. “The Sport Psychology Consultant: Analysis of Critical Components as Viewed by Canadian Olympic Athletes.” The Sports Psychologist. 1987; 4-17.

3. Petroczi, Andrea. “Attitudes and Doping: A Structural Equation Analysis of the Relationship between athletes’ attitudes, sport orientation and doping behaviour.” Substance abuse treatment, prevention, and policy. 2007; 2 (1). doi: 10.1186/1747-597X-2-34

4. W.C. King et al. “Prevalence of Alcohol Use Disorders Before and After Bariatric Surgery.” Journal of the American Medical Association. 2012; 307: 2516-25.

5. Werdell, V., and Philip, T. “Food Junkies: The The Truth About Food Addiction.” Toronto., Canada Council for the Arts , 2014.

Photos courtesy of Shutterstock.

The post Your Addictive Personality Can Wreak Havoc on Your Diet appeared first on Breaking Muscle.

As a contest-prep coach and weight-management specialist, as well as a figure competitor currently preparing for a show, finding the balance between achieving health and fitness goals and being able to enjoy the fun of the summer is a challenge I experience daily, personally as well as through my clients.

Although it might seem impossible at first, by changing your mindset and setting yourself up for success it is possible to maintain your nutritional program while still enjoying your summer. The summer isn’t ruined just because you’re on a “diet.”

Here’s how you can have your cake (and ice cream and burgers) and eat it, too – without sacrificing your social life or fitness goals.

Let Go of the All-or-None Attitude

One of the biggest mistakes I see people make when trying to stick to a nutritional plan is adopting an all-or-none attitude – i.e. either 100% sticking to a diet or 100% eating everything.

“So often, due to the ‘all or none’ attitude, I see people overlook simple and unnoticeable diet swaps, changes, and add-ins that make it much easier to stick to a plan without feeling like you’re dieting.”

The interpretation of a “diet” as being temporary or short term reflects the inability to sustain it as a part of everyday life. When approached this way, a diet ends up being cyclical and fleeting. It’s most often during the summer season that I see clients fall off the wagon, and it’s because they maintain a mindset that it’s impossible to stick to a diet while still enjoying life.

With only a few months of fun in the sun, no one wants to feel restricted or like they’re missing out on social opportunities. So more often than not, nutritional goals are put on hold for the season while the focus turns to indulging and relaxing. Unfortunately, this not only postpones the achievement of health and fitness goal, but often undoes previously achieved results. In essence, it results in taking two steps back.

Don’t let the season navigate your goals for you. By making small changes, planning ahead, and changing your thought process, you can achieve continued dietary success throughout the summer months, ensuring enjoyment as well as achievement.

Be Social

A constant challenge when sticking to a nutritional program is that you start feeling like all social events revolve around food. Realistically, the majority of them do – especially in the summer. Hello BBQ!

“The moment you turn down a social event or outing specifically due to dietary restrictions is the moment you define your diet as being non-sustainable – and most often the time you throw in the towel.”

But isolating yourself and avoiding potentially tempting situations is a sure-fire way to set yourself up for failure. Instead, by choosing to continue to enjoy and attend social events and maintain your usual level of social activity, you will reinforce within your mindset that maintaining your diet is doable despite you required food choices. The moment you turn down a social event or outing specifically due to dietary restrictions is the moment you define your diet as being non-sustainable – and most often the time you throw in the towel.

Get Creative

One of the easiest ways to stick to a diet plan during the summer is by being creative. So often, due to the “all or none” attitude, I see people overlook simple and unnoticeable diet swaps, changes, and add-ins that make it much easier to stick to a plan without feeling like you’re dieting. Why not save calories where they won’t be missed while still enjoying your favourite foods?

“If you take a more flexible approach to dieting – and are less focused on whole foods and more focused on macronutrient needs – these swaps are great ways to make the most out of your macronutrients.”

I’m all for indulging every once in a while, but there are many easy ways to enjoy your favourite non-diet-friendly foods that won’t sabotage your fitness goals, but will still satisfy your guilty pleasure cravings.

Why not:

• Use a sugar-free barbeque sauce instead of the full-sugar?
• Make your own burgers using lean cuts of meat?
• Make a fat-free version of your favourite condiment?

The options are endless! If you take a more flexible approach to dieting – and are less focused on whole foods and more focused on macronutrient needs – these swaps are great ways to make the most out of your macronutrients.

Plan Ahead

I know you’ve heard it a million times, but failing to plan is planning to fail. But if you prepare a game plan for how to navigate whatever social situation you’re going to be in, nine times out of ten it will be possible for you to attend and enjoy your summer outing while still meeting your nutritional goals.

By assessing restaurant menus in advance, asking your host what’s on the menu and offering to bring something if there’s nothing diet friendly, or bringing your own meal along if it’s appropriate, you can almost always meet your needs without missing out on the fun.

This isn’t to say you should be dragging a cooler with you every single day of the summer, but making the extra effort the majority of the time ensures that you’re at least maintaining your previously attained results, if not progressing even closer to your goals.

Suck It Up

Sometimes you’re going to have to deal with the disappointment of not being able to enjoy exactly what you want at every summer outing. Just because you’re at a restaurant, on a patio, or at a BBQ, doesn’t mean you have to indulge in all of your favourites, even if you want to. By attending and ordering to fit your diet plan, you can still enjoy the event and the company. Really, the focus shouldn’t be the food anyway.

“[I]f you prepare a game plan for how to navigate whatever social situation you’re going to be in, nine times out of ten it will be possible for you to attend and enjoy your summer outing while still meeting your nutritional goals.”

By reminding yourself that your diet isn’t an all-or-none situation, sticking to your program when and where you can, and making the right choices the majority of the time, I do believe you can indulge every now and then. But do it when you can make the most of it and enjoy it to the fullest, not just because it’s convenient. You’ll be glad you did!

Balance Is Best

Whether you’re eating for physique, function, or both, I believe you can find the balance between continued success toward your health and fitness goals and still enjoying the summer to its full extent. Balance is best, and by making the extra effort to ensure you’re meeting the needs of your nutritional program the majority of the time, you will be on track to not only enjoy your summer, but to feel good about the progress you’ve made despite the added challenge.

For more ideas on low-calorie swaps and how to enjoy your summer BBQ, see my article “Creative Dieting: Clean Eating Doesn’t Have to Be Boring,” where I outline some of my favourite ways to lower the calories, increase the volume, and stay satisfied on a clean diet!

Further Reading:

• 5 Ways to Eat Smart and Stay Lean On Summer Vacation
• To Grill or Not to Grill? Why a Summer BBQ Might Be Bad for You
• How to Make Social Events a Strength
• New on Breaking Muscle UK Today

Photos courtesy of Shutterstock.

The post How to Stick to Your Meal Plan and Still Have a Social Life appeared first on Breaking Muscle.

The challenge for many athletes lies in being able to balance the intensity of an all-or-nothing attitude that is as much a blessing as a curse. The ability to excel and push through rigorous training and fatigue, as well as a restricted diet (whether for physique or performance) often lies within this attitude, but this mentality may also be a detriment after the dust settles and the goal of competition is no longer on the horizon, especially when it comes to dieting.

The Goal

This, both fortunately and unfortunately, is what often keeps a person motivated to stay the course and stick to the necessary dietary regimen when the going gets tough. Whether you are dieting to step on a bodybuilding stage or to step onto the platform at a certain weight, the imminent competition is normally enough to fuel a true competitor to adhere to a restricted diet.⁶

“The problem develops after the goal has been met, when dieters often feel their diet is ‘done’ and they deserve to reward themselves.”

For the majority of those adhering to a strict pre-competition diet for an extended period of time, whether “clean” or “flexibly,” feelings of restriction can lead to an unhealthy obsession with food that is non-characteristic of the person’s normal behavior. These feelings often begin during the dietary period, but for many can be held at bay due to the desire to succeed at their goal.

The problem develops after the goal has been met, when dieters often feel their diet is “done” and they deserve to reward themselves. This normally comes in the form of indulging in whatever they’ve been restricted from, whether it is food quantity or food sources.⁶

Psychological Repercussions

For many, the temporary loss of control post diet is exactly that, temporary and eventually controllable. But more frequently I see athletes who are unable to regain control after the dietary period, leading to potential disorders including binge eating, bulimia, and obsessive compulsive disorder. It’s important to note these disorders are officially recognized disorders by the American Psychiatric Association (APA) and are characterized by a set of criteria used for official diagnosis.³

Orthorexia is another potential problem, although not yet recognized as an official eating disorder by the APA. Orthorexia is a growing behavioral trend characterized by an excessive compulsion to avoid “unhealthy” foods.

“It’s important to note that although an isolated episode of bingeing and purging does not reflect an officially diagnosable ‘disorder’ it may reflect potential for the development of a disorder if proper measures aren’t taken.“

Binge Eating Disorder (BED)

Potentially the most common disorder incurred as a result of a restricted diet, BED cases range from mild to severe. BED is characterized by “recurring episodes of eating significantly more food in a short period of time than most people would eat under similar circumstances, with episodes marked by feelings of lack of control.” Often individuals with BED eat quickly despite feeling physically full. An episode results in feeling guilt, embarrassment, and disgust, and for these reasons often occurs in private.

“It is crucial post competition to practice moderation in order to avoid discomfort and feel the need to purge for physical and/or mental relief due to over-eating.”

In order to be diagnosed as a disorder, these habits must be accompanied by “marked distress” and take place once a week for a three-month period on average. In my experience, it is dieters who have been restricted in food sources for an extended period who are most at risk for developing this pattern of disordered eating.¹

Bulimia is characterized by many of the same criteria as BED, although it is differentiated by the accompaniment of inappropriate compensatory behavior to avoid weight gain, such as purging. It’s important to note that although an isolated episode of bingeing and purging does not reflect an officially diagnosable “disorder,” it may reflect potential for the development of a disorder if proper measures aren’t taken.¹

It is crucial post competition to practice moderation in order to avoid discomfort and feel the need to purge for physical and/or mental relief due to over-eating. It’s easy to “accidentally” overdo it in terms of food volume after a contest, risking the potential development of an unhealthy cycle and relationship with food.

Obsessive Compulsive Disorder (OCD)

Although the diagnostic line between the aforementioned eating disorders and obsessive compulsive disorder is blurry, as many forms of disordered eating coincide with specific compulsions, the focus with OCD is on recognizing if you are eliciting “repetitive behaviors or mental acts that are performed in response to an obsession or according to rules that must be applied rigidly.”

These acts – such as obsessively calculating calories, checking a label a certain number of times before consumption (beyond what’s necessary for information), etc. – are specified as being unconnected in a realistic way to what they are meant to control or are being performed to a clearly excessive extent. These activities can also become time-consuming and cause social distress.¹

Orthorexia

Although not yet recognized as an official eating disorder by the APA, orthorexia – also known as the “clean eating disorder” – has been defined as a maniacal obsession for healthy food and is being unofficially “diagnosed” at increasing rates.

“This demonization of food causes anxiety and a need for avoidance beyond a sensible level of concern for health and nutrition.”

In my experience, those experiencing these types of obsessions often do so after a period of restricted dieting, specifically in which certain food groups have been avoided and essentially demonized in the eyes of the dieter. This demonization of food causes anxiety and a need for avoidance beyond a sensible level of concern for health and nutrition. This obsession is often counterproductive with the potential to lead to under-eating and malnutrition.³

Physical Repercussions

Aside from physical stress resulting from the psychological pressures and potential disordered eating that may occur in the aftermath of a restricted diet, the purely physical repercussions of the diet on an athlete can be traumatic, as well. This, in turn, can cause further emotional distress.

Over-eating or the rapid reintroduction of calories without the necessary precautions after an extended period of dieting can lead to excessive weight gain and potential metabolic damage. This may lead to further psychological distress with the possibility of developing depression and other psychological disorders such as body and/or muscle dysmorphic disorder.⁴ From this we can see that the psychological and physical repercussions are continually linked and can compound each other, either negatively or positively.

Precautions and Avoidance

Whether psychological distress presents itself before physical distress or vice versa, the negative cycle that may occur as a result of a restricted diet is obvious if you don’t take the proper measures to remain healthy and maintain balance both mentally and physically after a diet.

Pre-Diet Assessment: It’s important to assess your relationship with food and your emotional history before adopting a controlled diet. Take into account what types of diet would be best for you. Are you someone with an all-or-nothing attitude? An experienced coach can be a helpful asset in determining which method would be most suited for you mentally while also enabling you to reach your physical goals.

Post-Diet Planning: Have a plan in place to avoid the physical and mental rebound that can occur after a diet is “done.” Having a reverse diet in place, as well as keeping an ongoing goal, can help you minimize or even avoid any negative post-diet effects.⁵ For many, the post-diet window is just as challenging, if not more so, than the initial diet due to the lack of the original goal for continued motivation. The slow and steady increases needed to maintain a healthy metabolism can demand a high level of self control and discipline, so implement the aid of a coach during this period to hold you accountable and help you make the proper dietary changes.

Damage Control: If upon completing your initial diet you find you are struggling physically and/or mentally, don’t hesitate to enlist the help of a professional and make the necessary changes to regain balance and control. Remember, balance is always best!

Further Reading:

• Orthorexia: When “Clean Eating” Goes Too Far
• The 2 Days That Changed My Life
• How to Create a Healthy Relationship With Your Food
• New on Breaking Muscle Today

References:

1. American Psychiatric Association. 2013. Diagnostic and statistical manual of mental disorders. Washington, DC: Author

2. Bandura, Albert. 1989. Self-regulation of motivation and action through internal standards and goal systems. Hillsdale, NJ, England: Lawrence Erlbaum Associates, Inc.

3. Boncachea, B., Zamora, M., Sanchez, G., & Rial, R. Orthorexia nervosa: A new eating behavior disorder? Actas Esp Psiquiat. 2005; 33(1): 66-68.

4. Heilbronn LK, de Jonge L,, Frisard MI., et al. Effect of 6-Month Calorie Restriction on Biomarkers of Longevity, Metabolic Adaptation, and Oxidative Stress in Overweight Individuals: A Randomized Controlled Trial. JAMA. 2006;295(13):1539-1548. doi:10.1001/jama.295.13.1539.

5. Norton L., and Lee, S. Reverse Dieting. 2014

6. Pelchat, Marcia. Of human bondage: Food craving, obsession, compulsion, and addiction. Physiology & Behavior. 2002; 76 (3): 347-352. doi: 10.1016/S0031-9384(02)00757-6

Photos courtesy of Shutterstock.

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I feel lucky that I can throw almost anything at my body and have no negative effects in terms of bloating, gas, or discomfort even after months of strict dieting. But many athletes become sensitive to different variables during a contest prep diet (or any diet for that matter) and it can be difficult to pinpoint the culprit.

I hear many coaches and athletes recommending “solutions” such as laxatives. This is a misguided recommendation that amounts to putting a temporary bandage on the symptom of a real digestive problem. These symptoms are the body’s way of letting you know something isn’t working. Any time a natural process such as digestion becomes compromised, I view that as a warning sign.

I like to think I’m as hard-core as the next competitor, but suffering through pain that’s being induced due to something or somethings within your diet isn’t hard-core. It’s silly and unnecessary.

First Things First

Are you really bloated? For many competitors, lower abdominal fat is the last thing to go, and often I hear clients complaining of “bloat” when it’s more likely to just be a stubborn and isolated fat deposit. If you’re not experiencing any discomfort and your digestion is normal, it’s possible bloating isn’t the issue.

“During a contest prep diet, many competitors transition to a lower-carbohydrate diet and increase their fiber with more vegetables. This can often lead to bloating if the body isn’t prepared for this influx[.]”

But if you’re having discomfort, pressure, constipation, and/or strained bowel movements (or lack thereof), then there’s likely a problem. It’s usually easy to see when someone is bloated during contest prep due to the low levels of body fat and the isolated look of a bloated belly. I have seen my fair share of bikini competitors who are completely lean everywhere else, but look three months pregnant due to digestive issues. Not a cute look, and bloating is more commonly experience in women than in men.²

Potential Culprits for Bloating

When you’re eating a number of different food groups and taking a handful of different supplements every day, it can be a challenge to pinpoint what is causing your issues (and potentially stopping you from proper nutritional absorption and hindering maximum performance). This list describes the most common dietary factors I see in relation to digestive issues in bloating during a contest prep diet:

Fiber

Too much or too little fiber can lead to the build up of gas in the stomach, which then leads to bloating.³ The American Dietetic Association recommends we get 25-40 grams of fiber daily, but most of us get markedly less. On the other hand, they also say too much fiber may lead to symptoms such as, “diarrhea and other gastrointestinal symptoms such as flatulence, bloating, and abdominal discomfort.”¹

Finding a happy medium is key, as well as avoiding any dramatic increases or decrease in fiber intake at one time. If you are making large increases or decreases to the amount of fiber you consume in a day, make these changes slowly to let your body adjust and avoid potential problems.

“In switching to a contest prep diet, you may discover sensitivities to certain foods that you didn’t notice before. “

During a contest prep diet, many competitors transition to a lower-carbohydrate diet and increase their fiber with more vegetables. This can often lead to bloating if the body isn’t prepared for this influx in fiber-rich vegetables. Other athletes struggle for the opposite reason – not getting enough fibrous vegetables in their diet, focusing on consuming adequate protein levels, keeping carbohydrates low, and not meeting daily-recommended values.

Diet Soda and Artificial Sweeteners

For many, diet sodas may be a double-whammy as they include artificial sweeteners, which are not fully absorbable in the digestive process. This can cause bloating, especially in conjunction with the high levels of carbonation, and can produce gas build up in the stomach.² Unfortunately, if you find yourself sensitive to artificial sweeteners, then low-calorie condiments, flavored supplements, and protein powders may all irritate your digestion and be best left for after the show, if at all.

Too Little Fat and Too Much Protein

A diet too low in fat can lead to problems with constipation and bloating, as fats aid in the stimulus of healthy bowel movements.⁴ The list of functions and benefits of a diet with adequate fat levels goes way beyond proper digestion, and I encourage all competitors to ensure their fats are at a healthy level during a contest prep diet, women especially.

On top of that, too much protein (all those egg whites!) has been shown to cause issues in regards to gas, bloating, and constipation. This is based on my experience, and each individual’s ability to process high levels of protein may vary.

Sensitivities

In switching to a contest prep diet, you may discover sensitivities to certain foods that you didn’t notice before. In eating a limited number of food sources, you may consume several meals of the same foods each day and realize some foods cause you more discomfort than others. In addition, if you are cutting out certain foods, such as dairy, from your daily diet, you may develop a certain level of sensitivity as your body may stop producing the digestive enzymes needed to comfortably consume lactose.⁵

In my experience, certain food sources can become irritants to different athletes after extended periods of consumption at higher than normal levels. I like to rotate my food sources in order to avoid potential sensitivities developing. As well, I include things like small amounts of dairy in my weekly cheat meals to ensure my body remains able to easily digest all foods.

Food Volume, Sodium, and Water

When it comes to dieting, everyone knows volume is king. So, when we are on “poverty calories,” who of us doesn’t want to eat the most amount possible for the limited calories allotted? But bloating can occur if we are accustomed to small portions or mostly protein- and fat-based meals and we suddenly increase our volume of non-starchy vegetables or other low calorie add-ins. Doing this leads to large portions the stomach isn’t used to and potentially to stomach distension.

 “Any time a natural process such as digestion becomes compromised, I view that as a warning sign.”

Similarly, changes in water levels (higher or lower) can cause stomach bloating and distention, especially in combination with influxes of sodium that can cause water retention. Consistency is key when it comes to water and salt intake throughout your contest diet, with the exception being any manipulations made strategically before taking the stage in the days leading to the show.

Digestive Support

If upon manipulating these variables and attempting to find the reason behind your digestive issues you’re still experiencing regular bloating, you may find relief using a combination of the following digestive aids:

• Digestive Enzymes: Used to aid in the breakdown of foods upon consumption. Make sure your digestive aid includes protease, lipase, and amylase as needed based on your diet. Consume with meals to help digestion.
• Probiotics: Ensure your probiotic includes lactobacillus acidophilus and bifidobacteria bifidum to aid in a healthy gut flora. I recommend getting a refrigerated brand or eating raw sauerkraut for a similar effect.
• Fiber Supplement: if you’re not reaching your daily fiber intake through your diet, then consider bringing in a supplement to get adequate intake. Psyllium husk is cheap, tasteless, and makes a great pancake when mixed with egg whites (as long as the egg whites don’t give you bloat!).

Note: If you’re experiencing regular pain and constipation with no relief using any of the above recommendations or the pain is severe, please see a doctor in order to rule out any digestive disorders.

Check out these related articles:

• If You Want to Win, Face Your Fears (Contest Prep Athlete Journal)
• How I “Cheat” My Way to Shredded
• Orthorexia – When “Clean Eating” Goes Too Far
• What’s New On Breaking Muscle

References:

1. American Dietetic Association. Position of the American Dietetic Association: Health Implications of Dietary Fiber. Journal of The American Dietetic Association. 2008, 108 (10): 1716-1731. doi:10.1016/j.jada.2008.08.007

2. Azpiroz, F., & Malagelada, R. Abdominal bloating. Gastroenterology. 2005, 129 (3): 1060-1078. doi:10.1053/j.gastro.2005.06.062

3. Mayo Clinic. Bloating, belching and intestinal gas: How to avoid them. 2014.

4. Monastyrsky, K. The ingredients of longevity nutrition.

5. Pohl, D. et al. Lactose malabsorption and intolerance: pathogenesis, diagnosis and treatment. United European Gastroenterology Journal. 2013, 1(3): 151-159. doi: 10.1177/2050640613484463

6. Smeets, A., Margriet., S., and Westerterp-Plantenga. Acute effects on metabolism and appetite profile of one meal difference in the lower range of meal frequency. British Journal of Nutrition. 2008, 99: 1316-1321. doi:017/S0007114507877646.

Photos courtesy of Shutterstock.

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