Friday, June 8, 2012

"What do you eat?" A peek into the diets of some of the best bodies I know...

"What do you eat?" 

Those are the 4 words that make up the question that I get asked most frequently. I gathered up some of my favorite fitness friends that all have amazing physiques and asked them that very question: What do you eat? The answers below are awesome because they vary so wildly, which further concretes the statement that: Every BODY is different! Intermittent fasting, carb backloading, or mini meals... gluten, no gluten... dairy, no dairy... meat eater or vegetarian, you'll find it all below! There are numerous different approaches to take and these friends have found what is right for them and have made it their lifestyle. One common theme amongst these smokin' hot bodies is the prevalence of whole, unprocessed foods in their diet and the freedom to let loose and enjoy a bit!

Lindsay Cappotelli
I usually eat 5-6 times a day, each meal spaced about 3 hours apart. I try to stay away from snack foods and eat "mini meals" instead, most of which consist of 20-30 grams of protein, a healthy carb source, and fats. While I’m not on a low carb diet, I do watch my carbs and take them out of my last 2-3 meals of the day and keep carbs lower on rest days. On training days, I consume most of my carbs earlier in the day around the time that I train. I don't currently weigh/measure my food or count calories, and I am somewhat mindful of my macros but don’t track them unless I’m wanting to lean out some. I try to eat mostly natural, non-processed foods, but I’m not obsessive about it. My diet consists mostly of whey protein, almond milk, eggs, Ezekiel bread, lean beef, lean turkey, chicken breast, tuna, cottage cheese, mozzarella cheese, oats, quinoa, apples, almond and peanut butter, salsa, rice cakes, romaine lettuce, broccoli, and cauliflower. My goal is to build more muscle, so I usually have 2-3 protein shakes a day for the extra calories and convenience. I allow myself small treats throughout the week if I want them, but I look forward to my one planned “cheat/treat” meal per week where I eat anything my heart desires!
LindsayCappotelli.blogspot.com/
**Jen's note: Lindsay's blog is really fun to read because she is trying to gain weight and often includes scripture and gorgeous pics from her day!

James Comas (my brother!)
I eat small portions usually every 2 hours throughout the day, all the way up until bedtime. 
I try and focus on eating a protein with every meal, and usually a very small carb source either fruit, sweet potato, oats or quinoa.  The staple that holds my diet together is my protein shakes. I drink one every morning for breakfast and whenever I'm in a hurry (whey, 1/2 cup oats, half banana, cinnamon, natural peanut butter, ice and water.). I don't EVER eat fast food, fried food, or bread and I eat very little dairy. I try and avoid stuff with sugar, and try to eat all natural - fruit, veggies, nuts, berries, and meat.
**Jen's note: James is an incredible athlete - a competitive downhill mountain bike racer, motorcross rider, and all around dare devil.


Marianne Kane
After years of struggling to find an “off switch” for my eating, I have found the perfect system that works for me! Intermittent Fasting has allowed me to keep my total calories under control, without making feeling controlled or restricted.  I now have the flexibility in my diet to let me continue to eat the things I love by simply limiting the eating window to 4-8 hours per day. From around lunch time (2-3pm), I graze on some of my favourite things; like eggs, ham, rice cakes, coconut oil and nut butter, then come evening time ( about 8pm) I feast on a large protein-based meal with some root veggies and greens. After this, I often allow myself a glass of red wine and some chocolate. I no longer care about pre/post workout feeding, because I get my replenishment (in all essential macros and nutrients) at some point in any given 24 hours.
In terms of my training performance, leanness and happiness, this system ticks all the boxes for me!

Palani Mak
I eat 3 solid meals per day, first meal is anywhere between 5:30 and 6 am and my last being around 7 or 8pm depending what time I'm done at the studio. My meals are always a good blend of protein, carbs and fats, and I usually log most of my meals on My Fitness pal, so I can see what I'm actually putting in my body! I generally get around 50% Carbs 30% Protein and 20% Fats, although I do increase my carbs the days before I do long runs! For the most part I eat the same thing everyday, consisting of chicken breast, turkey burgers, a lot of veggies and yogurt, and I do add in Couscous, and whole wheat or Multi-grain breads, but cut them out in the evening! I do over indulge in peanut butter and avocados for most of my fats, but I DON'T add in any Protein powder supplements in my diet , which means most of my protein comes from what I eat and yogurts! I give in to Sushi on Saturdays, it's really my way to sane!
Twitter: @PalaniMak32CPT
**Jen's note: Palani is an incredible trainer in the San Diego area if you are looking for one!


Jill Coleman
After years of strict "on" and "off" dieting for competitions, over the last 3 years I have found a more balanced approach, where nothing is off-limits but I am still fairly disciplined. I eat 4 times a day between the hours of 10am and 7pm. I have a bigger appetite so I enjoy larger meals. To satiate, I maintain a higher fat diet from healthy sources like avocado, nuts, coconut & egg yolks and lower in carbs. In fact, I do about 50g of starchy carbs per day, and a single balls-out cheat every Sunday night--Reeses Pieces :) I use "preemptive cheats" throughout the week to stay on track so I never feel overly deprived--things that satisfy like breakfast meats, sugar-free frozen yogurt, a sprinkle of cheese & 85% dark chocolate. I eat the same way year-round and maintain the same leanness (around 16%), in maintenance mode.
JillFit.com
@JillFit
**Jen's note: Jill is one of my favorite people to follow on Twitter. She consistently puts out high quality and informative Tweets on nutrition & fitness!

Nathan Martell
Im pretty structured with my eating patterns. I rarely change times of eating or types of foods. Instead of eating a certain number of meals, i prefer just eating every 2 hours. This helps keep my size and lower body fat percentages. Staple foods of my diet are cottage cheese, raw almonds, avocado, egg whites, and of course chicken breast. I will usually throw in about 2 protein shakes a day pre and post workouts. Im a big stickler about the 1.5 grams of protein per lb of lean body mass concept.  You will always find a gallon of water with me every where i go. I refrain from all white flour and processed sugar products as well as gluten. My carbohydrate sources are either 100% whole grains or fruits and vegetables.
Nate's Twitter: @NateTeamShred
Jen's note: Nate is a very talented photographer in the L.A. area! 


Nia Shanks
Over the years I have found what works for me when it comes to nutrition. It may be unconventional, but, for me, it's super flexible, simple, and stress free and allows me to accomplish my goals. I like intermittent fasting and typically fast about 18 hours each day. This is easy for me because I don't get hungry until the afternoon, and I don't like training with any food in my stomach. I usually train around 12:30 and eat my first meal about 2pm; that meal is packed with protein. Then I consume my main meal (which is quite large) around 6-7pm. That meals consists primarily of protein and veggies, and I usually eat some fruit and maybe nut butter after. About twice per week I'll also enjoy 90% chocolate or other dessert. Other than that, I focus on eating high quality, natural foods.


 Kyla Faye Dickerson
I eat 5 small meals a day usually. I always fit protein in every meal. Most of my carbohydrates are consumed in the morning and right after a hard lift and/or  cardio exercise. So usually protein pancakes or Ezekiel bread. I avoid sugar completely except for my one cheat day a week:) Then I go for the dark chocolate! I stay away from flour at all costs, especially white flour products. I try to pack my meals with lots of veggies and proteins mostly...carbs are yams and brown rice or quinoa. I do love my occasional Think Thin protein bar though, and organic crunchy, unsalted peanut butter is my favorite thing ever!
Kyla's Facebook
**Jen's note: On top of being gorgeous, Kyla has ran in the Boston marathon a couple of times!
 

Ben Bruno
I eat about 4-5 meals a day with protein at every meal, carbs earlier in the day around my workouts, and lots of healthy fats later in the day. I eat more carbs on days I work out and less on days I don’t. The biggest thing for me is just basing my diet around healthy foods that I enjoy so I don’t feel deprived and it’s not that hard to follow.
** Jen’s note: Ben is also single handedly responsible for Chipotle staying in business.


Kellie Davis
My eating is always changing, so I just go with the flow. Here is what it looks like now:
I wake up around 5:30 AM to begin working and am usually ravenous by 7 AM. I make a green smoothie, and enjoy that with a cup off coffee (full fat cream). I then have 3 whole eggs scrambled in 1 tsp organic grass-fed butter, with sauteed veggies and hot sauce. That holds me over until 2 PM when I have a small meal-- normally 3 oz. meat, poulty, or fish with a piece of fruit or veggies with a fat like almond butter or avocado. I eat again around 6 PM, and that consists of 4-5 oz. of beef, bison, goat, poultry, or fish, 1 cup fresh veggies or salad, and sometimes a starch or fat like avocado. A couple times a week I enjoy a glass of wine, a small sweet, or something delicious. If I get hungry during the day I will have a tbsp of nut butter to hold me over.

Neghar Fonooni
I follow a daily Intermittent Fasting protocol that alternates fasting and feeding windows, with the average fasting period lasting 20 hours. I typically break my fast between 4-7 pm and eat a large meal, sometimes two, consisting of primarily meat, veggies and avocados. I don’t consume any grains (except on the rare occasion that some extraordinarily delicious, fresh baked bread has enticed me) and I eat cheese from grass fed cows and organic greek yogurt in very limited quantities. My favorite “cheats” are Steve’s Original paleo krunch bars, Lara bars, red wine and dark chocolate covered pretzels. These are things that don’t directly support my physique goals, but are not detrimental enough to undermine them either. Oh yeah, and I eat a lot of bacon.


Stacey Schaedler
Most days I am up at 4:30am so I love me an energizing green smoothie to start the day. This is a shake that always has coconut oil, almond milk, spinach and Vega vegetarian protein powder, I love it because its gluten and dairy free. Each meal there after consists of a protein and a variety of vegetables cooked in a healthy fat. Making sure I consume darker meat, salmon or eggs in my last meal ensures I’ll be satiated. Post workout is when I consume carbohydrates and lately this means sweet potato, pumpkin or a fruit.  I have found my body and mind to operate best with minimal carbohydrates. I drink a ton of water and LOVE my coffeeJ Sunday’s are the day I am guaranteed to get my yoga in so I typically fast until the afternoon. I feel rejuvenated when I give my digestive system its weekly break. I definitely have a sweet tooth…when I indulge its always a WHEAT FREE CHEAT, anything with dark chocolate and almond butter makes me happiest!  


Julia Ladewski
I start my day with coffee and heavy cream (training day) or coffee and coconut oil (non-training day). Lunch follows around 11:30ish and typically consists of protein, fat and veggies. My favorites are grass fed burger patties w/ toppings and a romaine bun, big salad with chicken, veggies and avocado for fat, or eggs scrambled with cheese, tomatoes, onions and a side of bacon - of course!! I have steered clear of carbs during the day as I feel less fatigued and less bloated without them (and it hasn't affected my training one bit). My carbohydrates all get pushed back to the evening which sets me up for prime training sessions the next day AND allows me to enjoy "normal" dinners, desserts and functions with my family. My main carb sources are sweet potatoes, rice, and more sweet potatoes! :) And ice cream of course. I don't count macros, except I do try to keep protein and fat almost equal throughout the day. 
**Jen’s note: Julia follows Kiefer’s CarbBackloading protocol

Carisse Crossland
Being a vegetarian for about a year now, I have never felt better with the changes in my diet. This was due to guidance from my urologist regarding the recurrence of kidney stones. This was actually an easy transition as I phased out red meat before this recommendation. I have been using myself as an experiment as I am doing my first bikini competition in August. I have also increased the amount of soy in my diet due to amenorrhea and not a single doctor being able to figure out why, except the amount of exercise. Needless to say, the increased consumption of soy has worked!
 Staples in my diet are currently: Soy Flour, Flaxseeds, Chia Seeds, Ultimate Nutrition Protein Isolate, Greek Yogurt (Fage), Kroger CarbMaster Yogurt, Eggs (Whole/Whites), Variety of Vegetables, Soy Nuts, Unsalted Peanut Butter, Variety of Ingredients to Flavor Meals: Salt-Free Seasonings, Organic Cocoa, Flavored Extracts, Olive Oil Mayonnaise, Stevia, Cinnamon, Etc. I am a rare creature that can eat the same thing day in and day out. I plan what I am eating the entire day as it takes the guess work out of the diet. I eat about 5-6 small meals per day. I also manage the macronutrients (carbs, fats and proteins) and am able to tweak them when needed. I use My Fitness Pal every single day! Currently I am aiming for 30% carbs, 30% fats and 40% protein. I allow myself one cheat meal on Saturday evenings and then get right back on my clean eating Sunday morning. What I eat day in and day out feels like “cheating” to me. I have found what works FOR ME, as every body’s body is different.


Molly Galbraith
I have tried every nutrition program under the sun from low-fat to low-carb to 6 meals a day to an intermittent fasting Modified Warrior nutrition protocol, and I have had good results with all of them for at least some period of time.  That's the thing...almost any nutrition protocol where you are reducing calories and/or a major macronutrient group will work for at least some period of time. Currently I am trying to lean out a bit and I am fasting for about 12 hours each day, and over the next 12 hours I am consuming 3-4 meals.  6 1/2 days a week I am eating extremely low carb (less than 30 grams a day) and I am eating lots of meats, veggies, and fats.  On the 7th day I have an 8-hour re-carb, where I consume several hundred grams of carbohydrates (and protein as well).  These carbs range from fruit and sweet potatoes to candy and ice cream depending on my mood.  If I were looking to maintain instead of lean out, I would probably eat low-carb all of the time except post workout, where I would consume 100-200 carbs. 
I avoid gluten 100% of the time no matter what because I have autoimmune disease, and their is a strong gluten/autoimmune connection.  Most of the dairy I eat is raw and local (unless it's Haagen Dazs of course).  I do about 80% of my grocery shopping from my local Good Foods Co-op, which sources as much food as possible from surrounding farms.  I like supporting local farmers and the food tastes amazing!  
Jen’s note: Molly and her partners have an e-book coming out soon on the Modified Warrior Diet protocol! 

Alli McKee
I have followed a Nutrition Prescription from Carter Schoffer (Body Transformation / Precision Nutrition) since April 2010. Over time, we have experimented with slight tweaks in approach, but the general theme remains the same: Typically, 3-4 meals per day (sometimes more, sometimes less). My meals consist of a lean protein source, a substantial amount of vegetables (both green and colored with each meal) and either a serving of healthy fat, fruit or starch. If I have a scheduled training day (strength training), my meals include fruit and starch. Usually, starch in my post-strength training meal. If I do not strength train on a given day, I generally do not have fruit or starch in my meals for the day. (so just fat, veg and lean protein). I typically fast upon rising for 4-6 hours and then begin my meals for the day. I also fast for 8 hours on Sunday, then begin my meals for the day. I do not count calories or macros. I work with food groups, serving sizes / food weight. If I'm taking a more flex approach with my meal plan, I operate with a 10% cheat rule. If I'm working towards a photo shoot or a serious physique goal, I operate with 100% compliance. Maybe a re-feed day every 10-14 days (which ups my intake but stays within the food groups of quality healthy fat, fruit, veg, starch and lean protein -- just no limit to servings). My treats of choice... red wine and baked goods!
AlliMcKee.com

 Michael Keck - my husband
In 2009 I came across the Warrior Diet by Ori Hofmekler.  The late Wesley Silveira, a very well respected trainer and nutritionist, was experimenting with some modifications to the Warrior Diet to make it more friendly to the physique and strength athlete  and I jumped in with the experimentation.  I've been hooked ever since.  The approach consists of eating two or three very small meals during the day of protein, healthy fats and low glycemic carbs, often times never exceeding 300 calories per meal and then "feasting" at night or post workout.  The feast is where you take in the majority of the days calories. Food selection is typically whole unprocessed foods like free range eggs, grass fed beef, bison, apples, oranges, berries, coconut and olive oil, nut butters, chicken, salmon and the occasional treat to satisfy my sweet tooth. This style of eating has been extremely effective in terms of body composition AND excellent gym performance, not to mention it's easy to implement into everyday life.  This approach to nutrition is definitely long term for me! I'm currently weighing around 215lbs. A typical day for me looks like this. Wake at 6 am- throw down a cup of coffee and head out for a walk around 7 am. 10 am- Consume the first of two small meals, typically a 25g protein shake with 1tbsp peanut butter or olive oil. 1 pm- repeat the meal at 10 a.m. During training, around 5:30pm, I'll consume another 25g of protein. Post training is time to eat! 7:30- pm till 10pm: 16oz lean meat, various veggies, 1 piece fruit, 6oz sweet potato, 2tbsp peanut butter, 1tbsp olive oil, 1tbsp coconut oil, 75-100g protein shake.
On non weight training days I'll reduce the carb intake and everything else stays the same.

Jen Comas Keck (Hey, that's me!) 
At first I wasn't sure if I should include myself or not, but decided to just because so many people ask what I eat.
Like Alli above, I've been under the nutrition guidance of Carter Schoffer of Body Transformation since September 2011. I have two weeks off from the gym right now so my nutrition looks a little different than usual. 
I'm currently eating about 2-3 times per day, with my first meal around 11:30am or noon, and my last meal being around 7:30pm. I don't track calories or macros, but instead I eat by serving sizes. My meals always have a source of protein along with either a fat or a carb/fruit depending on my training schedule, although I feel better on fewer carbs so I'm quite low carb overall. I eat a wide variety of foods and a ton of veggies with every single meal to ensure I'm getting as many nutrients as possible - favorites are kale, broccoli, brussel sprouts, zucchini, colored peppers, tomatoes and carrots. Staples in my diet for protein are grass-fed beef, bison, free-range chicken and eggs, and wild caught salmon. My carbs of choice are butternut squash, beans, sweet potato, berries, or an occasional apple. My fats come from avocado, nut butters, olive oil and coconut oil. My vice is Kind bars (Carter knows this all too well) and depending on how lax I'm being I might have one or two (or 4! Eek!) per week, along with some 85% dark chocolate and/or an Off-Plan meal of my choice on the weekends. I'm quite gluten sensitive and don't eat gluten - no exceptions- not even in Off-Plan meals.
I typically fast all day on Sundays and don't consume any food at all until around 4pm. I rarely eat grains - maybe some rice once in a blue moon, but mostly because I'm not a huge fan of carbs. My only dairy comes in the form of my beloved chocolate, the occasional bit of greek yogurt if I'm feeling crazy, or frozen yogurt, which I LOVE! ;)

A lot of variation, isn't there? I got such a huge kick out of learning what everybody does and how they all differ. 
Did anybody stand out to you? 
Do you really relate with one person's approach? 
How does your approach differ?
Lets chat! Drop me a line below!

If you liked this post, you'll love Tick, Tock: The Fat Loss Clock and I'm Not Doing My Best.

45 comments:

  1. i like that different people ate different ways, it really solidified the idea that there is no one way to do it best. for me, i am starting to think that some sort of fasting may work better. i have been struggling with the 5-6 mini meals a day, having to try to choke down 3 eggs at 6am when i am not feeling hungry yet, feeling like i am always worried about how many hours have gone since i woke up or ate, do i have enough protein? what about a healthy carb?. makes me feel crazy! i really appreciated you gathering the information from these admirable people to give a look into their average day.

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    1. Hi Dani!
      You may want to try a style of eating that more naturally follows your hunger (or lack thereof). For example, if you simply aren't hungry at 6am you might be better of skipping breakfast and eating later in the morning. No reason to force food down and make yourself miserable. I currently don't eat until around 11:30am or noon, and on training days I eat my first meal around 10:30am.
      I'd suggest trying something like that for a couple of weeks and you can always go back to what you were doing if you decide you'd rather eat earlier! :)

      Delete
  2. Nathan Martell! Good to see him on here. Loved this post, Jen. So interesting. And truly proves that there is not one miracle "diet" out there. Do what works best for you and makes you feel best <<< LOVE that message. For a long time, I would strive for 6 small, clean meals a day - I thought it was the only way - but it was really hard to stick to since I'm always on the go, going on client lunches, family BBQ's, birthday parties, traveling, etc. Packing a cooler and eating out of my car wasn't very practical and it took a LOT of prep. Now I've just learned that there's usually smart choices at any BBQ or restaurant. I stick to "real", unprocessed foods and consume much more protein. I feel great!

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    1. Thanks friend!
      There are so many people that struggle eating mini-meals because it just really doesn't fit into their schedules, and the old thought that it's the ONLY way is phasing out. I don't think it matters if you eat once a day or 6x/day - it's far more important WHAT you are actually eating.
      Now, there are some people that I think DO need to stick to mini-meals throughout the day simply because they make horrible food choices at the slightest sign of hunger.
      I'm so glad that you've found what is working for you, as it's really the most important thing!

      Delete
  3. Just a quick note, Jen: awesome post! It is always so fascinating learning about different diets -- I love it! Thanks for this and also all your other posts. You are one of my favourite reads!

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    1. Hi Olive,
      Thank you so much for your kind words - it really means a lot to me and inspires me to keep cranking out high quality posts!
      I'm happy to hear that you enjoyed this one, and it was really a fun one for me to put together since I'm always curious what others are throwin' down the hatch! ;)

      Delete
  4. Replies
    1. Hi Ruth!
      For many people, fasting is an easy way for them to control their hunger and simplify their life. Packing numerous mini-meals works great for some people, but others find it to be a complete drag and/or not conducive with their lifestyle, and anytime a nutritional protocol becomes a pain in the butt it is typically not enjoyable therefore harder to adhere to.

      Delete
  5. Intermittent fasting FTW!!

    ReplyDelete
  6. Thank you for this! Very cool and informative. BTW, how about including only 100% "real" bodies, i.e., no fake boobs. It automatically discredits anything that is said.

    ReplyDelete
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    1. My pleasure, glad you enjoyed it!
      While I appreciate your suggestion on "real" bodies, I respectfully disagree with it discrediting anything that is said. As somebody that has a breast augmentation myself, I can say with confidence that it has not hindered my extensive knowledge or application of nutrition and fitness for either myself or my clients, and I can say the same for the women listed above. However, I also realize we are all entitled to our own opinions :)

      Delete
    2. I have to agree with Megan. Elective surgery for vanity's sake doesn't strike me as something that puts fitness or nutrition first. I think it also says something about inner strength or lack thereof.

      Delete
    3. Really? What does cosmetic surgery have to do with nutrition, which is the topic of the conversation? I also, very respectfully, disagree. Sorry :)

      Delete
  7. Great post Jen! It was very informative and interesting to learn the eating styles of all these people. The post allows me to be more open minded about nutrition. I will definitely star thinking more about "when I eat what" do I feel my best, as well as how many times a day am I comfortable eating, etc.

    By the way, I also disagree with Megan. Many fitness women have breast augmentations for many reasons, and this does not take away from their knowledge. One has nothing to do with the other.

    ~ Liliana

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    1. Thanks Liliana!
      That is exactly what my goal with this post was - to help people realize that there isn't just one way, and urge them to become more aware of which method really works for them and makes them happy.

      I agree with you completely regarding breast implants. A good friend of mine had to have a double masectomy at 28 years old and so she had breast implants put in. Just like you said, there are many reasons people do it and we shouldn't judge ;)

      Thanks for taking the time to comment!

      Delete
  8. I love that everyone eats so different, but I think as far as for me that just confuses me even more. I guess my question is how are you supposed to know what kind of plan will work for you?

    ReplyDelete
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    1. Hello!
      That is really the trickiest part. For most people, I'd suggest that they start with 4-5 mini meals per day: protein with each meal, a little carb, some healthy fat and plenty of vegetables - all whole, unprocessed foods. Give it a few weeks and see how you feel and adjust accordingly. The bad news is that it really boils down to trial and error. The good news is that you can always make adjustments whenever you need to. Nothing is ever set in stone :)

      Delete
  9. Thanks for sharing this information. It is nice to see the variety of strategies that work for these successful people.

    The most common thread that I see sews all of them together, is to consume whole natural foods. Timing, macro ratios, etc. all vary, but consuming whole foods (not the store) in moderation (as calculated weekly) is the key.

    - Eric Jones

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    1. Hi Eric!
      My pleasure, and glad you enjoyed it.

      I noticed the same foundation that you did: unprocessed foods, plenty of protein and fats, little or no sugar, and the flexibility to enjoy their favorite foods once in awhile :)

      Delete
  10. Are you an "abstainer" or a "moderator"?
    http://goo.gl/Y3xeI

    I am definitely an abstainer (don't get me started on a bottle of red wine!), and intermittent fasting (for me) is definitely the way to go. Eating all my calories in the evenings is pure joy!

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    1. Hey there!
      I'm so glad that you have found what works best for you! And I'm right there with ya on the red wine, my friend! Pinot Noir all day long!

      Okay, not really. But I wish! ;)

      Delete
  11. Love this post...thank you! So glad to confirm there are other fro yo and "cheat" meal girls out there:)

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    1. Oh absolutely! We are all only human and there is nothing wrong with enjoying some of your favorite foods in moderation. We can't be robots, afterall! :) Mmmm-mmm, frozen yogurt!

      Delete
  12. I'm super interested to hear why so little dairy. Greek yogurt is super high in protein, it's a big source for me.

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    1. Hi Rebecca,
      You are right that greek yogurt has a good amount of protein in it. I can only speak for myself, but the reason I limit dairy is simply because my body doesn't tolerate it well.

      Consuming a bunch of "conventional" dairy is typically not conducive with fat loss in most women because of the obscene amount of hormones that are pumped into the cows. With that being said, some women tolerate dairy just fine. If a woman is having a tough time losing bodyfat I'd definitely recommend that they remove dairy from their diet completely for a few weeks and monitor the results.

      I hope this helped!

      Delete
  13. This was awesome! Any possibility for future installments?!

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    1. Thanks Neil and yes - I've had requests to do the same thing with this group of people regarding their training, and also regarding their supplement arsenal (or lack thereof). :)

      Delete
  14. well this was a pretty amazing post, jen! I love to read about how others eat...the main thing is to find what works for YOU. Every one of these people are different and each one follows a different prototcol. It just goes to show there are SO many ways to stay fit and lean, happy and healthy and there is NEVER a one size fits all.

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    1. Hey girl!
      Thank you! It really IS fascinating to see what other people do and how it works for them. I love that all of the people listed above are truly happy eating the way that they eat and that is such an important component. :)

      Delete
  15. I love this post! Always interesting to read what works for other people, since we're all so different!

    ReplyDelete
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    1. Thank you!
      It really is so interesting and the main points that I was hoping to convey is to
      1. Find what works for you as an individual, and
      2. Find what makes you happy!

      Delete
  16. Good stuff Jen!

    I eat 3-4 meals a day, I eat protein and fruits/vegatables (or both) with each meal, I eat most of my starchy carbs post training. I don't have any crazy restrictions and never have cheat meals or anything like that.

    I take fish oil, vitamin D and a probiotic and drink 1/2 - 1 gallon of water daily (depending on whether I train or not) I love coffee and drink 1-2 cups everyday.

    Thats pretty much it, boring but simple, its not really a "diet" but just some basic habits which can bit stuck to whatever or where ever you are.

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    1. Thanks Ed!
      Your plan sounds wonderful and totally "doable" from both a happiness standpoint and for ease of implementation... and actually, it sounds quite a bit like what I do! ;)

      Delete
  17. jen, i was wondering could u draw from ur experiences please and maybe help with the following. ive just turned 40 weigh about 55kg.i weight train, cardio etc and have been trainin to keep lean and gain muscle. im in very good shape but and this is a very big but, i (as my daughters say,they think its a complement, but it kills me) have a 4 pack this is mainly due to bloating.

    ive had tests and there is no medical condition(put on meds that made me worse vomitting etc) that is causing this. ive went to a dietician to be instructed on a LOW FODMAP Diet, it didnt improve matters. the funny bit was she told me i should be eating 300g carbs a day and 55g to 70g protein(if i ate this much carbs id be a whale lol). i was at the time taking in about 130g to 150g protein 120g to 150g carbs(fruit veg sweet potatoe ricecakes natural yoghurt milk nuts oats olive oil salads, chicken eggs steaks salmon turkey).flaxseed twice a day has eliminated the pains(which were really bad some days i couldnt run) and keeps me regular.

    jen if u could shed any light on how to reduce bloating id be so grateful my lower abs stick out further than my ribs and its so embarrasing,im so so self consious, im beginning to find its triggering me to eat mindlessly caus im developing the attitude im fat lookin anyways so why not eat what i like (crisps choc, a bag of granolo) obviously the overeating is making situation worse and im actually desperate and had developed a very bad relationship with food, guilt etc(if i didnt eat the nuts maybe, or it must have been the sweet potatoe or the carrot ..... i cut down on eating at one stage and lost 8lbs,(to take pressure of the disgestive system it didnt work )i seem to be eating to support my training but not to support what my body needs. i just dont seem to have found what foods my body wants and its like ive swallowed a beach ball .

    i did abuse sugar for years maybe once, twice a month id binge eat anything that would come my way. i believe i was addicted to sugar, id eat one sweet and before i knew it the whole kg tin would be empty. i dont do this and its been my greatest achievement to be able to say no. have one sweet enjoy and walk away.

    im really hoping u can help. thanks june

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  18. Thanks for this wonderful post, great info and I've found some fab blogs to follow too! I follow my own diet plan I call The Wag Doll protocol, its basically low carb clean eating with the added advice "If it wasn't around in your great-grandmother's time, you shouldn't be eating it" pretty much ensures no modern processed nasties :-) x

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  19. Jen,
    I recently found your blog and love the info. I have been working out and eating clean for a while, but not getting the results I want. A question regarding your comment about eliminating dairy...what about protein powder? I workout in the morning and a whey protein shake is super convenient until I can eat later in the morning. What do you suggest? A separate post on this would be great info as there are so many powders out there.

    Thanks,
    Natasha

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    1. Hi Natasha,

      First off, thanks for reading!

      I don't use a whey protein powder because they upset my stomach. For awhile I was rotating whey every other time with a non-dairy protein powder but found my stomach going nuts each time I used the whey powder so I've cut it out completely. I currently use a non-dairy blend from TrueProtein.com that I love! It's comprised of beef isolate, hemp protein, rice protein and pea protein. No more bloating or stomach problems with this one. :)
      With that being said, some people tolerate whey protein powders just fine and it's never a problem for them.

      Powders you could try are:
      - TrueProtein beef isolate protein powder,
      - pea/rice blend protein powders are Vega Sport & Plant Fusion,
      - Garden of Life Vegan Protein powder
      - Jay Robb egg white protein powder

      I hope this helps!

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  20. This is the first time I have EVER heard about intermittent fasting and it working for some people. I ALWAYS eat a bunch of food between 4-8 pm no matter what I have earlier in the day and have been trying to eat every few hours because I thought that was what I needed to do even when I am not hungry. To see that people do what I NEED to be doing is such a relief. You have literally changed my life with this article. I can now try this with a strong feeling its what I need and not feel guilty eating so much between those hours at night.
    I eat clean but am not seeing the results I used to have because of my eating at night.

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    1. Hi Elizabeth!
      I'm so glad that you found this article helpful. Intermittent Fasting is really gaining popularity and some people naturally gravitate towards this style of eating, which it sounds like you do.

      Eating at night shouldn't be problematic in terms of reaching your goals as long as you are eating the right foods. If you aren't getting results, you may want to tweak your macros and/or quality of foods that you are consuming.

      For example, I frequently eat my last meal that consists of meat, plenty of veggies, and fats as my last meal that can be anywhere from 7pm - 8pm, and I can continue getting leaner.

      Let me know if I can elaborate on this further or be of any more help!

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  21. Great article. I love practicing fast days. I feel so much better and find I have much more control the rest of the week. whereas when I try to do mini-meals I end up over eating. Being 4" 11" I don't have the numbers to work with. I feel it is a great way to practice self decline. Thank you for the knowledge!

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    1. Hi there!
      I think a lot of people prefer the bigger meals on a fasting plan as opposed to the mini meals which just tend to aggravate some ;)

      Glad you enjoyed the post!

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  22. This is really interesting. Multiple bacon references too -- win!

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    1. Thanks Cheryl!
      I just read your "About Me" section on your blog and it is lovely! What a wonderful philosophy you have on life. I am now a new Follower and looking forward to reading more from you!

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  23. I can relate to Lindsay as I too am trying to gain weight!

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  24. Does the fasting affect your metabolism?

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