Brenda Khan
Starting a diet can be challenging, but there are several strategies that can help set you up for success. Experts suggest that certain days, like Mondays, are better for starting a diet due to the fresh start effect. This effect also applies to landmark dates like birthdays, holidays, and the new year. When starting a diet, it's important to gradually wean yourself off highly processed foods and incorporate more nutritious options. Regular physical activity is also key, and it's best to fit in fitness first thing in the morning. Additionally, snacking on healthy foods like nuts, avocados, and seeds can help curb cravings and keep you on track. Finally, don't be too hard on yourself if you slip up. Instead, use it as an opportunity to learn and get back on track.
| Characteristics | Values |
|---|---|
| Best day to start a diet | Monday, the day after a birthday, the beginning of the month, the start of a season, or today |
| Best time to exercise | First thing in the morning |
| Diet plan | Focus on vegetables, clean sources of protein, and healthy fats |
| Snacks | Nuts, seeds, fruit, avocados, nut butters, olives, pumpkin seeds, sunflower seeds |
| Meals | Lunch and dinner with protein, unlimited non-starchy veggies, and two servings of complex carbohydrates |
| Drinks | Lemon water, grape seed oil, canola oil, olive oil |
| Day-Off Diet | One cheat day per week to eat treats and cravings |
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What You'll Learn
Plan your day and meals the night before
Planning your day and meals the night before can be a great way to stay on track with your diet. Here are some tips to help you get started:
Reflect on your goals
Take some time to reflect on your health and fitness goals. Are you looking to lose weight, improve your overall health, or focus on maintaining a balanced diet? Setting clear and specific goals will help you plan your meals and day accordingly.
Make a meal plan
Plan your meals for the following day. This includes breakfast, lunch, dinner, and any snacks you may need throughout the day. Consider your calorie intake and the types of foods that will help you achieve your goals. For example, if you're aiming for weight loss, you may want to focus on foods that are high in protein and fibre to keep you feeling full and satisfied.
Prepare your meals in advance
Based on your meal plan, prepare your meals for the next day. Cook and portion out your meals, so they are ready to go when you need them. This will help you stick to your plan and avoid making less healthy choices when you're hungry and pressed for time.
Schedule your day
Plan your day to include time for healthy habits and self-care. Schedule your meals, workouts, and any other activities that are important to you, such as meditation or a walk outdoors. By scheduling your day, you're more likely to stick to your plan and develop a routine that supports your diet and overall health.
Stay organised
Keep your kitchen stocked with healthy foods and snacks. Create a grocery list of the items you'll need for your meals and snacks, and shop accordingly. Having a well-stocked kitchen will make meal preparation easier and reduce the temptation to order takeout or reach for unhealthy snacks.
By planning your day and meals in advance, you'll be able to stay focused and committed to your diet. Remember to be flexible and adjust your plan as needed. Dieting is a journey, and it's okay to make changes along the way to find what works best for you. Starting a diet is challenging, and it's important to stay motivated and forgive yourself for any slip-ups.
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Start your day with exercise
Starting your day with exercise is a great way to kickstart your morning and set a positive tone for the rest of the day. Here are some tips to help you incorporate morning exercise into your routine:
Start with easy and achievable goals
When beginning an exercise routine, it's important to set realistic and achievable goals. Aim for something you know you can achieve and gradually increase the intensity and duration as you build your fitness level. For example, you could start with a 15-minute walk or light jog and slowly increase the pace and duration over time. Setting ambitious goals from the start may lead to frustration and burnout.
Make it a habit with triggers
Consistency is key when it comes to exercise. Try to make it a habit by incorporating triggers or cues that signal it's time to work out. For example, leaving your workout clothes by your bed or setting out your running shoes by the door can be a visual reminder to get moving. Over time, these triggers will become part of your routine, and exercising will become a natural part of your day.
Schedule it like an appointment
Consider your workout a non-negotiable appointment with yourself. Mark it in your calendar or daily planner, and make it a priority. By scheduling your exercise, you're more likely to commit to it and less likely to skip it. Plan your workouts for the time of day when you feel most energised. If you're not a morning person, don't force yourself to exercise early; instead, opt for a time that suits your energy levels.
Choose enjoyable activities
Exercise doesn't have to feel like a chore. Find activities that you genuinely enjoy, whether it's dancing, swimming, or playing a sport. When you enjoy your workout, you're more likely to stick with it. Additionally, give yourself immediate rewards after a successful workout. It can be something simple like a hot bath or your favourite cup of coffee.
Stay hydrated and eat nutritious foods
Drinking plenty of water throughout the day, including before and after your workout, is essential for maintaining hydration and optimising performance. Eating nutritious foods can also boost your energy levels and support muscle recovery. Carbohydrates, for example, can fuel your muscles before and after exercise, while protein helps with muscle recovery and repair.
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Eat a nutritious breakfast
Eating a nutritious breakfast is a great way to start your day and your diet. It can give you a good start to the day and may help prevent snacking. The best choices to fill you up and boost your overall health are high in fiber, protein, healthy fats, vitamins, and minerals.
There are many breakfast options that are both tasty and nutritious. Whole fruits, eggs, whole grain toast, nuts, and smoothies are a great way to start your day. Eating foods high in protein and fiber can leave you feeling full for longer, reducing the likelihood of snacking on less nutritious foods. High-protein options include low-fat cottage cheese, plain Greek yogurt, and eggs. Pair these with high-fiber foods such as whole grain bread, oats, and fruits.
Smoothies are another excellent breakfast option. Blend water, dairy milk, or non-dairy milk with nuts, bananas, frozen berries, or other fruits and vegetables. Adding protein powder can increase protein content and promote fullness. If you exercise early in the morning, a smoothie might be a better option than a heavy breakfast.
You can also try baked oatmeal with natural sweeteners like bananas and dates, along with juicy blueberries and walnuts for a crunchy texture. This dish is perfect for meal prep and can be served warm with a dollop of yogurt.
If you're looking for a handheld option, you can try Ellie's whole-wheat breakfast burritos, packed with veggies, eggs, and beans. For a sweet option, no-bake breakfast cookies with oats, almond butter, chia seeds, and dried blueberries offer a hefty dose of fiber, healthy fats, and plant-based protein.
Remember, a nutritious breakfast doesn't have to be boring or sacrifice flavor. By incorporating a variety of foods high in fiber, protein, and healthy fats, you can start your day and your diet on a delicious and satisfying note.
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Cut down on processed foods
While there is no "bad day" to start a new behaviour, Mondays are considered the best day to start a new diet as it is a day that taps into the "fresh start effect", when we feel like "a new person", ready to take on a change in habits.
To cut down on processed foods, here are some tips:
- Read labels on food products when shopping and avoid foods with high amounts of sodium, trans fat, or added sugar.
- Processed meats like bacon, sausage, lunch meat, and hot dogs are associated with negative health impacts and are even classified as carcinogenic. Swap these for less processed meats like chicken, salmon, or turkey, or plant-based proteins like beans, lentils, tofu, or tempeh.
- Choose whole foods that resemble how they are found in nature, such as whole grain bread, plain milk, and canned tomatoes, which retain most of their nutritional benefits.
- Shop seasonally and buy whole foods from fruit and vegetable stores, local markets, bulk bin stores, and butchers, which can often be cheaper and more filling than highly processed foods.
- Aim for 40% of your weekly shop to be vegetables and fruit, including canned or frozen produce.
- Keep your kitchen stocked with portable, nutritious snacks like fresh fruit, mixed nuts, edamame, veggies with hummus, hard-boiled eggs, turkey roll-ups, homemade kale chips, and overnight oats.
- Learn to cook a few meals at home using whole foods like fruits and vegetables. For example, you can make a chicken stir-fry, one-pan salmon and veggies, or a grain bowl.
- Trade processed foods for healthier whole food alternatives. Instead of refined grains like white pasta, rice, and bread, choose whole grain options like brown rice and whole grain pasta and bread.
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Allow yourself treats and snacks
It is important to allow yourself treats and snacks while dieting. This is because having a day off or a cheat day once a week can help you control your cravings during the other days of the week. It can also help keep your metabolism up. In fact, a 2018 study showed that in a group of obese men, those who took breaks from dieting actually lost more weight and kept it off better than those on a strict meal plan.
However, there is a thin line between treating yourself and going overboard. It is recommended to stick to single servings and take small, slow bites to savor each meal. You can also follow the Two Treat Rule, where you allow yourself tiny indulgences twice a week. This gives you self-control around the foods you love and turns healthy eating into a lifelong habit.
There are many healthy snacks that can help you lose weight. For example, nuts and seeds, as well as fruits, are great options. Other examples include hummus, cheese, crackers with fruit, canned fish, avocado, and popcorn. If you are looking for more nutritious options, you can try edamame, which is a fiber-rich and plant-based protein source, or oatmeal topped with fruit, cinnamon, and cocoa powder.
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Frequently asked questions
The Day-Off Diet is a weight-loss plan that involves taking a cheat day during each week, where you can indulge in whatever treats you're craving. This diet focuses on healthy foods that contain fats called monounsaturated fatty acids (MUFAs), such as nuts, avocados, and seeds.
For six days a week, you follow a healthy eating plan focused on vegetables, clean sources of protein, and healthy fats. Then, on your chosen day off, you relax and eat the foods you love. This helps control cravings, boost metabolism, and retrain your brain.
The best time to start a new diet is today. While some people prefer starting on a Monday or after a birthday, you don't have to wait for a specific day. Starting today allows you to make small changes and build momentum towards your goals.
Here are a few tips:
- Make small, gradual changes to your eating patterns rather than going cold turkey.
- Focus on adding nutritious foods to your diet instead of just removing unhealthy ones.
- Enlist the support of family and friends, and consider joining an online community for encouragement.
- Include physical activity in your routine, preferably in the morning, to ensure it doesn't get squeezed out of your busy day.
During your diet days, focus on protein-rich foods, unlimited non-starchy vegetables, and healthy fats like olive, grape seed, or canola oil. For snacks, choose MUFAs-rich options like nuts, seeds, and avocados to stay full between meals. On your day off, you can indulge in treats like cake or pizza, but stick to single servings and savor each bite.
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