Which Diet is Right for Me?

This is a question that I get nearly everyday if not multiple times a day. The answer is a whole lot more about you than it is about the actual program. Are you a person who hates tracking calories and grams of macro-nutrients? Then you may want to avoid "If it fits your macros." Do you have a sweet tooth? If so a Ketogenic diet may be a bad call. Here's a brief overview of some popular methods out there. Which sounds like you?

1. IIFYM: If it fits your macros is the counting game. This is probably the most popular currently and most closely resembles the old school bodybuilding diet. You will first figure out your BMR which is how many calories you burn just living. From there you will need to figure your daily protein, carbohydrate, and fat needs. Then you track all your stuff. This method is a proven system but some folks have trouble adhering to it due to the effort it takes to track your food. My thought is that if you are too lazy to write down what you shove down your gullet you are probably too lazy to have success in the body composition realm. It takes some actual effort. Abs don't happen by accident unless you are 90 lbs.

2. Paleo: So this can work well especially if you are very overweight. This is mostly due to the fact that you will be experiencing a calorie deficit compared to what you are used to. It's kind of nice because there isn't any counting. It's because of this though, that it isn't that great for performance in the gym long term. It is hard to eat enough calories on a strict Paleo diet. No if you want to bastardize it and add in sweat potatoes and rice it works  pretty well and starts to resemble the IIFYM without the counting. The trade off is once you start putting carbs into your diet again and aren't counting many people get fat again. But at least you can look down at everyone who isn't "Paleo" and try to convert them like some annoying  Vegans do. (sorry I kind of hate how the Paleo and Vegan movements operate with a mob mentality.) If you are not that active and can eliminate some specific food groups Paleo is great. If you want to chase athletic performance or like carbs then it's not the right fit for you.

3. Vegan/Vegetarian: I know I will get some hate for lumping these together but sorry they both have similar benefits and drawbacks. Similar to Paleo but on the total opposite end these diets can work but you need to pay attention to possible Iron and B12 deficiencies. If you are strict vegan the iron deficiency is actually less of an issue as you don't have lots dairy mucking it up. You should definitely take a B12 supplement though. If you are an Lacto-Ovo-Vegetarian then you get to eat dairy and eggs! The eggs will help with the B12 and make it a non issue. The iron deficiency may be an issue though depending on how much you rely on dairy for protein needs. This will come into effect especially for Strength Athletes who are Vegetarians. Try to dial the dairy down and get more protein from egg whites, peas, and tofu. The main advantages to going with animal protein can be made up for with eggs and whey. Just don't overdo the dairy. In the end when it comes to performance you have a lot of counting to do in order to make sure you are getting enough of certain nutrients but if you chose this diet for ethical reasons that shouldn't dissuade you. It can work and I have done it personally in the past.

3. Ketogenic/Cyclical Ketogenic: This is nice for the same reason Paleo is nice. No counting. Just keep carbs to 30g or under per day and you are good to go. The first week is hard as your body is converting over to using Keytones for fuel instead of tapping into your Glycogen Stores but after that you will be surprised how fast you lean down. There are some drawbacks though. First you have to give up carbs. Carbs are tasty. If you love fatty foods though, this diet lets you smash some serious goodies. Non Lean Beef, Bacon, Eggs, etc. are all on the menu in darn near as large amounts as you can handle. Due to the fact that you will be eating fat and protein exclusively you will not be hungry often. If you have a sweet tooth you are screwed though. Adding the Cyclical in there helps. Once per week you get to smash doughnuts, rice, or whatever other carbs you want to for a 4 hour period in the evening. This resets your body into using carbs as fuel right when it was getting used to using fat. This is the key as to why you continually lean down. In general if you can hack this diet it will work well.

4. Eating Clean: Similar to Paleo but you get to add in whole grains. I don't see anything wrong with this strategy per se, but it is still possible to consume too many calories with this diet. I think it fits in great with a IIFYM strategy, and if you can hack it may be my ideal diet for getting consistent results with clients. If you are currently eating a horrible diet eg. Fast food for every meal than you will notice some great results at first. This is due to the quality of food you are eating partially but mostly it's due to the fact that real food is more filling that processed stuff so you will be eating fewer calories.

I have used all of these various diet plans with clients and myself at various times. All have been successful. you just have to decide which ones work the best for you and your lifestyle. Feel free to drop a comment and hit me up here or on my other social media.

Talk Soon

Dan Mason

 Dan is a nationally ranked amateur

strongman competitor in the 242lb

and 275lb classes. He holds instructor

level ranks in Taekwondo, Muay Thai,

and Brazilian Jiu-Jitsu. He as been

training people for strength and martial

arts since 2004.

RoninSTR@gmail.com

Instagram: @RoninSTR
Youtube: https://www.youtube.com/channel/UCVA3x_kvPOFMsxouGjhYRnQ