If you’re looking to lose weight there’s no shortage of diets to choose from. Low-carb, ketogenic, Paleo, Weight Watchers, DASH, Mediterranean or Atkins… to name just a few.
However, to get the best results from any diet, there are certain principles you should be following, states fat loss coach Brian Flatt. He calls these the “Diet Commandments.”
According to Flatt, following these 5 guidelines will bring you better results faster. They form the foundation of his own program, which allows people to lose up to 14 pounds in two weeks.
These principles are:
Setting Short-Term Goals
The first diet rule Flatt says you should abide by is to set short-term goals. Think about what it is you want to achieve in one or two weeks… not months ahead.
If you only focus on goals that are way down the road, it becomes much too easy to lose sight of them. Setting clear, measurable short term goals to stay on track.
You should also write down your goals and tell a friend or family member about your intentions. This added accountability will srengthen your commitment… and increase your chances of success.
Flatt recommends thinking in two-week segments. 14-21 days is generally considered the period necessary to form new habits. This makes two weeks the perfect amount of time to establish new nutrition behaviors that can stand the test of time.
This is precisely why Flatt’s program is based on a 2-week period, designed to not only achieve rapid weight loss but also build those new healthy habits that will allow you to maintain your results.
Start Prioritizing Fresh Foods
Processed foods are one of the main reasons for the massive increase in overweight people worldwide. Even many foods marketed as “healthy” or “diet” foods are heavily processed and may very well be undermining your weight loss success.
So, eating fresh is a must if you’re looking for healthy, sustainable weight loss. If you do buy somthing processed, try reading the label first to check what’s in it. Often this will be enough to change you mind and look for a healthier alternative instead.
Eliminating processed food can give your diet a huge boost. Sticking to natural foods like fresh fruits and vegetables, whole grains, healthy fats/oils, and lean proteins will make your meals a lot more nutrient dense while eliminating a lot of refined carbs at the same time.
Brian Flatt calls this commandment the ‘Golden Rule of dieting’. If you make just one change to your diet plan, says Flatt… make this one!
There’s a lot of discussion between experts on how many meals you should be eating per day if you want to lose weight. Some of them will tell you to eat many small meals spread out over the day. Others advise on fasting for about 16 hours each day and cramming your meals into an 8 hour window.
Now, research indicates that fasting definitely has weight loss and health benefits. However, it is not for everyone. If you find yourself feeling ravenous during your fasting periods and overeating during your meals… then that includes you.
Flatt is in the ‘multiple small meals spread out over the day’ camp. He states that feeding your body frequently throughout the day keeps your metabolism going and helps to avoid food cravings and energy lows.
He has found that people who follow this guideline are less prone to hunger pangs during the day and are more likely to stick to their diet or weight loss program.
Eat More Protein
Protein is probably the most important macro nutrient you can eat during your diet. Protein not only combats hunger and stabilizes blood glucose levels. It also prevents lean muscle loss. Losing muscle instead of fat is a major issue when you are dieting.
Your body expends energy to maintain muscle mass. The more you have, the more calories your body will burn to maintain it. The result is raised metabolism and accelerated fat loss.
in other words… don’t let your protein intake fall short. You should aim to consume some form of healthy protein like fish, meat, poultry, nuts, cheese or eggs at every meal and snack. For some unexpected sources of protein, consider quinoa, bulgur, avocado, and whole wheat bagels.
Avoid Fruitless Comparisons
The last (but not least) thing to do is to stop comparing yourself to others. This can be hard when you are constantly confronted by fitness models on Instagram or reading success stories of others on Facebook.
However, realize this is your journey. Your are unique. Your body is unique. Your results will also be unique.
Instead of comparing yourself to others, start comparing yourself today to yourself from yesterday. This will tell you everything you need to know about your progress. If you improve every day and follow a proven diet program, then results WILL follow.
So, keep these diet priniples in mind. They will help you keep on track to achieving your weight loss goals. If you’re interested in learning more about Brian Flatt’s program, you can find it here.