There isn’t a shortage of nutrition programs in the world. Whether you’re doing Weight Watchers or the South Beach diet, or maybe you’re kicking it keto; diets only work if you adhere to them. A 2005 analysis of the best diets concluded that the most effective diet is the one you can stick to. So how can you adhere to a nutrition program?
Being unable to adhere to a diet may be due to a combination of reasons like lack of motivation, lack of preparation, social influence, stress and more. But the most common reason is because an individual has a desire to eat more than the diet allows; also known as plain old hunger.
Studies show that when you restrict your caloric intake, you’re more likely to be preoccupied with the thought of eating, feel greater hunger and are more likely to binge on more calories. A clinical trial deprived laboratory animals of food for two hours and resulted in those animals consuming significantly more calories upon the return of food than the animals who had access to sufficient amounts of food consistently.
So if you’re following a nutrition program that requires you to be in a serious caloric deficit, research predicts that you are less likely to adhere to it. It’s not just a lack of discipline, it’s due to a number of hormonal and metabolic adaptations that spike a desire to eat. Like increased levels of ghrelin, the hunger hormone; as explored in a study published in the journal Physiology Behavior.
To adhere to a nutrition program, you need to ensure you’re in a small caloric deficit so as to bypass these physiological changes. A small deficit will still result in weight loss, but it will be easier to stick to because you’re still consuming enough calories to feel satiated. A small deficit is up to 300 calories.
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𝐈𝐟 𝐲𝐨𝐮 𝐚𝐫𝐞𝐧’𝐭 𝐢𝐧𝐭𝐞𝐫𝐞𝐬𝐭𝐞𝐝 𝐢𝐧 𝐜𝐨𝐚𝐜𝐡𝐢𝐧𝐠 & 𝐣𝐮𝐬𝐭 𝐰𝐚𝐧𝐭 𝐭𝐞𝐬𝐭𝐢𝐧𝐠 𝐟𝐨𝐫 𝐲𝐨𝐮𝐫𝐬𝐞𝐥𝐟 𝐨𝐫 𝐲𝐨𝐮𝐫 𝐜𝐥𝐢𝐞𝐧𝐭𝐬, 𝐢𝐟 𝐲𝐨𝐮 𝐚 𝐩𝐞𝐫𝐬𝐨𝐧𝐚𝐥 𝐭𝐫𝐚𝐢𝐧𝐞𝐫 𝐨𝐫 𝐠𝐲𝐦 𝐨𝐰𝐧𝐞𝐫 𝐲𝐨𝐮 𝐜𝐚𝐧 𝐛𝐨𝐨𝐤 𝐲𝐨𝐮𝐫 𝐚𝐩𝐩𝐨𝐢𝐧𝐭𝐦𝐞𝐧𝐭 𝐛𝐞𝐥𝐨𝐰: