Should You Change Your Diet Over 50?
The answer is...It depends.
Are you happy with the results you are getting with your current eating habits? Changing your diet should not depend on your age. Instead, it should depend on your goals.
So the better question is does your diet match your goals?
What I mean by this, is, if you are trying to lose weight, does your current eating habits support this?
If the answer is yes then read no further. If the answer is no, it may be time for a change.
**Note this blog is written only for those individuals who have no dietary restrictions and medical concerns.**
WHAT CONSTITUTES A GOOD NUTRITION PLAN?
There are 4 pillars of a good nutrition plan - sustainable, individualized, flexible and enjoyable. If your eating habits follow these 4 pillars, you are much more likely to have long term success!
In the context of these four pillars, answer the following questions about your current eating habits or nutrition plan:
1.) Sustainable – can it be done for months, or years, on end (depending on the goal)? If the answer is no, it’s time to re-evaluate your plan.
2.) Individualized – Did your trainer and/or nutritionist sit down and construct it based on your goals, your current body composition, and current activity level? If the answer is no, it’s time to re-evaluate.
3.) Flexible – does it allow for you to still eat the food you normally consume without feeling guilty? If the answer is no, it’s time to re-evaluate.
4.) Enjoyable – does it often negatively affect your social life to the extent where food is no longer enjoyed, and you dread eating out with friends or family? Again, if the answer is no, then it’s time to re-evaluate your plan.
Many "diets," while effective short term, are rarely sustainable, are definitely not flexible, and may or may not be enjoyable.
S0...Where Should You Start?
Many of our clients are interested in body composition changes. If you are looking to add muscle tone or manage your weight, the two major areas you should focus on are making your energy expenditure and consumption match (calories), and eating the right types of food to match your goals (macronutrients). We find that a lot of our clients can meet a majority of their goals focusing on these two areas.
Step 1: Calculate your caloric needs. We have a formula that we use for this.
Step 2: Choose a plan/model based on your goals. Eg. if you are wanting to lose weight, you will want to be in a calorie deficit.
Step 3: Choose a macro nutrient ratio based on your body type. Carbs, fat's and protein make up the 3 major macro nutrient categories.
Step 4: Use a tracking app to track your calories. i.e. My Fitness Pal.
Step 5: Put it into action!
Managing your nutrition habits by focusing on energy expenditure and consumption vs focusing on foods to avoid, meal timing, costly supplements etc produce a much more satisfying result.
For more details on creating your own nutrition framework, click here: http://www.vagusfitness.com/new-index