The Best Diet to Follow to Reach Your Goals

If you are reading this, I'm excited you are looking to learn more about nutrition...which is arguably the most important part of overall health. Even more so when it comes to seeing changes in our bodies, this is a key component to results. 

You may be hoping there is a secret diet i am going to share in this article...to be real, there is no real secret. We seem to want to complicate things by doing crazy hardcore fad diets that only result in short term results. 

I am however going to provide information for those who actually are looking to change their eating habits and make healthy choices. This takes commitment, DAILY. Not just for 2 weeks until your vacation, or 6 weeks until a wedding date. It's about making the healthier choices day in and day out that are going to add up over time. 

But still the question remains, what diet is best? I will provide a few different diets we see in the fitness industry, starting with the method I PREFER to do personally as well as what I guide my clients with. 

Let's start here….honestly, the best diet to reach your goals will depend largely on your individual needs and goals.There is not ONE diet that is going to work for all, one size doesn't fit all when it comes to your diet. As we all have different bodies, goals, lifestyles, starting points, and when it comes down to it, preferences.   

The word diet itself needs to be re-learned. We hear people say “I'm on a diet”. But what YOU EAT is your diet. Whether you are eating like shit, or you are eating healthy, THAT is your diet. So when we talk about diets, we need to learn to say things along the lines of, “this is my diet, this is how i eat”. Rather than, “i’m dieting”, or “I am on a diet”. This is your diet, good or bad. 

So generally, a “healthy diet” should include a balance of nutritious foods from all sources, including fruits, vegetables, grains, lean proteins, and healthy fats. I do not believe in removing any sources from your diet. 

Eating smaller portions throughout the day can help keep you feeling full and less likely to overeat at mealtime. If you are looking to maximize your success with your “fitness” goals, consider making specific diet changes that work for you such as cutting back on added sugars or increasing the amount of fiber from fruit, vegetables, and whole grains. Additionally, increasing your protein intake can help you make healthier food choices. And of course adding in regular physical activity such as walking or jogging or LIFTING WEIGHTS BABY, is a great way to help boost results. Don’t skip out of weight training. I know people think that lifting will make them “bulky” but adding lean muscle mass does quite the opposite. That's a different topic for another day.

The best diet is one that is tailored to your individual needs and goals. While there is no one-size-fits-all solution, following the guidelines above can help you create a successful plan that works for you. 

What are the the different methods? 

We are going to start with my personal favorite which is naturally going to be the one that introduces more freedom to eat the foods you enjoy while also keeping your goals at bay. 

Tracking Macros

What is macro counting?

Macro counting is a method where you track the macronutrient intake (carbohydrates, proteins and fats) of your food. In macro counting, you determine an amount of each nutrient that fits into your daily calorie goals (typically based on body size and activity level). You then strive to hit these amounts as close as possible each day by eating the right foods. This can help you ensure that you are getting enough of each macronutrient to meet your body’s needs while still staying within your calorie goals. It also allows for flexibility so that you can enjoy more of one type of food instead of another if desired. Macro counting is a great way to help you stay on track with your dietary goals and ensure that you are getting the right balance of nutrients. It takes some trial and error but eventually it can become a part of your daily routine. With macro counting, you have more control over what goes into your body and can find a diet plan that works for you.

It’s important to remember that macro counting is not a quick fix or a one-size-fits-all diet. It requires thoughtful consideration of your individual body and needs, including activity level, health history, food preferences and more. It’s best to consult with a nutritionist/coach before beginning a macro counting program to make sure that it’s right for you. If you are looking for help, Okon has some incredible programs that not only help you figure out what macros are best for you, but also provides education so you can learn how to do it yourself. With the right guidance, you can create a plan tailored to your individual needs and goals.

When counting macros, the most important factor is having an understanding of portion control and what foods fit into each macronutrient category. It’s important to understand that all calories are not created equal and that some sources of calories are better for your body than others. 

Who should do macro counting?

Macro counting is great for people who are looking for more control over their diets. It allows for flexibility in foods and portion sizes, so you don’t have to feel restricted or deprived. 

No matter what type of diet you choose, it’s important to understand that all calories are not created equal. It’s also important to remember that macros are just one part of a healthy diet and should never be the only factor considered when creating your meal plan. 

This next diet is not new by any means, but has gained popularity over the past few years. Again, like previously stated, not all diets are for everyone and its important for you to figure out what works best for you. 

Intermittent fasting

What is intermittent fasting?

Intermittent fasting is an eating pattern that cycles between periods of fasting and eating. It does not specify which foods you should eat, but rather when you should eat them. Which for me, makes this less of a healthy choice. I am by no means saying it doesn't work, but I am a big believer in choosing “good fuel” to put into your body. 

During the fasting periods, you consume very few or no calories. These periods can last anywhere from 12 to 24 hours in a day, and are followed by a period of eating.. Although it requires some commitment and may take some getting used to, intermittent fasting can be an effective way to improve overall health.

What are the benefits of intermittent fasting

Intermittent fasting has been found to be an effective way to lose weight and maintain a healthy body composition. Research indicates that people who practice intermittent fasting can lose more fat than those who follow traditional calorie-restricted diets. Additionally, because intermittent fasting involves strategically changing the timing of meals, it can help reduce hunger and cravings, making it easier to stick to a diet in the long term.  Additionally, studies have shown that intermittent fasting may improve insulin sensitivity, which helps regulate blood sugar levels and prevent diabetes. Furthermore, it may also lower cholesterol and triglycerides, improving overall heart health.  Ultimately if you are choosing to use this method, it has shown to help people maintain a healthy weight and improve their overall health. 

Who should do intermittent fasting?

This is great diet for those who have busy schedules which limit the times they are able to eat. Often those who have demanding jobs that do not allot them times to get away to eat love this method. Also for those who "don't like breakfast" (y'all kill me, its the most important meal of the day!!), or prefer shorter eating windows.

So although I do not typically add this to my programming, this again is based off what YOU prefer, and there are definitely benefits to following this method. 

Ok ok, so the keto diet… this diet rocked my world for a few years as it was all the rage when it first became popular. As someone who has used this method, and from time to time guide my clients in following a keto plan, it is not usually a diet that is very sustainable in the long term. But it definitely works when followed.  Again, this is my own perspective, don't come for me keto lovers. 

Keto 

What is the keto method/diet?

The keto diet is a high-fat, low-carbohydrate diet that is popular for its weight loss benefits. It involves drastically reducing your carb intake and replacing it with fat. This puts your body into a metabolic state called ketosis, where fat provides most of the fuel for your body instead of carbohydrates. The PROBLEM I have seen with this diet is this: most people never get into a state of ketosis and often don't even know how to track whether they have achieved it. Keto is harder because there are carbs in almost everything lol, but I digress. 

When in ketosis, your body is able to burn fat for energy more efficiently, leading to increased weight loss and improved physical health. The keto diet typically consists of high-fat foods such as eggs, cheese, avocados, nuts and seeds, and fatty fish. It also includes low-carb vegetables like broccoli and spinach as well as healthy fats like olive oil and coconut oil. It is important to note that the keto diet is not a low-calorie diet; rather, it’s a high-fat and low-carbohydrate diet that provides your body with the necessary macronutrients while keeping your carb intake low enough to trigger ketosis. 

What not only myself but my clients have noticed when doing a higher fat/lower carb intake is their change in energy. There is a significant change in mental clarity, overall mood and energy. Low key, I am somewhat a fan of higher fat diets, but again, i digress lol. 

What are the benefits of a keto diet?

The keto diet can provide many health benefits, including weight loss, improved mental clarity and increased energy. It is also a great way to improve your overall health and well-being by reducing inflammation throughout the body. In general, the keto diet encourages you to reduce your intake of high-carbohydrate foods like pasta and bread and replace them with high-fat, low-carb foods like fatty fish, nuts and avocados. This change in your eating habits can help reduce your risk for type 2 diabetes and other chronic diseases. Additionally, the keto diet has been found to decrease hunger levels, making it easier to stick to healthy eating habits. Finally, the keto diet can help improve your mental clarity and focus, which can make it easier to stay motivated to accomplish your goals. All of these benefits make the keto diet an excellent choice for people looking to improve their overall health and wellbeing.

Who should do keto?

People who use the ketogenic diet most often use it to lose weight. Although ANY healthy well balanced diet can help with weight loss, some would argue this method works best. It can also help manage certain medical conditions, like epilepsy. Which if you do the research you will learn it actually originated from. 

With careful planning and tracking, you can increase your fat intake while still keeping your calorie count low.  If done correctly, it can be an incredibly effective way to reach and maintain your desired physique.

I am trying to not be biased when talking about what diet is best for others, but as someone who has tried many methods, higher fats and lower carbs was one of my favorites and often my default.

These are the three diets I tend to see people want to implement. But keep in mind that with choosing a healthy diet I also encourage you to increase your water intake and get REGULAR EXERCISE, both of which can help you reach your fitness and wellness goals.

As always, as a coach and trainer I hope to provide value and helpful information. If you are looking for more help to reach your goals, click here! My passion is helping others love their bodies, and the biggest way to do this is by taking care of the one you live in!

Angie Marie Okon