4 Quick Ways to Fix a Broken Diet
As a personal trainer I often have to remind my clients that “life happens.” What I mean by this is that things can be going extremely well with training – weight is dropping off, strength is going way up- and then a massive tidal wave swoops in and throws you off your groove. It could be a job commitment, travel, or just an unusual amount of stress but the point is, things aren’t going well and we have a broken diet.
But it’s no reason to throw in the towel. Our personal training studio is located right here in Novi – right off of 96 with access to multiple grocery stores and supplement shops to repair that diet and get the client back on point. Our clients can literally step out of the studio and travel down the street to make adjustments. Even if you don’t live next door to a grocery store, here’s four ways you can quickly fix a broken diet.
Grab some flaxseed or fish oil – If your diet has been off, the first priority is to make sure you’re getting adequate essential fatty acids. You can do this through supplemental fish oil and flaxseed. The reason for this is insulin sensitivity – these specific types of fats keep your cells in good shape so nutrients go where they should go. A diet high in processed foods can destroy your cells and cause things like protein to get stored as fat (when it obviously shouldn’t). The use of fish oil can help you when you get back in the gym too – subjects who took fish oil performed better on strength tests and were more resistant to fatigue than those who didn’t (1).
Up Your Fiber- Veggies, fruit, nuts, beans and legumes should be your next priority. The main reason for this is because you want to increase your fiber intake. If you’ve been traveling a lot of simply just eating out, chances are your “internal plumbing” needs to get cleaned up. A lack of fiber means your digestive system could be backed up, resulting in weight gain and an overload of toxic systems sitting in your gut. You’ll know this is the case if your trips to porcelain throne are very infrequent and pretty unpleasant. Increasing client’s fiber intake usually results in a drop of several pounds.
Nutrient Timing- It’s not just what you eat but when you eat it. Focus your two biggest meals at breakfast and after your workout. This is when your body will absorb a ton of nutrients and can also stimulate your metabolism. Metabolism mimics calorie consumption; so we can cause your internal furnace to churn up the heat with an overload of nutrients at certain times of the day. Wake up ten minutes early and treat yourself to a breakfast fit for a champion (and by that please don’t eat something out of a box with a tiger on it).
Drink Up- Food isn’t the only thing you may be missing out on. Hydration is key, and the best way to rehydrate is through some good old fashion H20. The slightest dip in hydration levels can effect strength levels; but even suffering from 3% water loss can affect mental judgement. Your body is a whole system, so adequate fluid intake can help brain function, bloodflow, and even appetite. Shoot for half your bodyweight in ounces per day. So if you weight 200 lbs start chugging – you need 100 ounces each day.
See – fixing a broken diet isn’t as bad as you thought. Make a few quick adjustments and you’ll be a survivor of “life happening.”
1. Lewos, E.J.H, Rasdonic, P.W., et al. “21 Days of Mammalian Omega-3 Fatty Acid Supplementation Improves Aspects of Neuromuscular Function and Performance in Male Athletes Compared to Olive Oil Placebo” (2015). Journal of International Society of Sports Nutrition 12:28