How "Diets" Work
Welcome to the one day at a time podcast where we forget about yesterday. We don't worry about tomorrow. It's what are we going to do today? This all matters because you've only ever had or will ever have the fantastic twenty four hours a day you're about to embark on. Hopefully this episode is going to give you some daily dose of wisdom that you can take action on today to improve your life.
Speaker 1:And remember, all it takes is one day at a time. Hello there, we're back with another daily voice note, hopefully helping you on this journey that we call life. But what am I talking about today? So today I wanna talk about, right, do you know when people so you go on social media and it's actually quite a good thing now that everyone's like, you know, to lose weight, you need to be in a calorie deficit. Like, that's absolutely true.
Speaker 1:A lot of people get confused like, but, you know, counting calories doesn't work. Well, counting calories and calories in versus calories out, the the law are different things. So a lot of people like counting calories is is bad or whatever. But that doesn't mean that calories in versus calories out still isn't at play. Calories in versus calories out, you know, energy balance is always at play.
Speaker 1:How you get into a negative energy balance aka a deficit is really what it's all about. So when we look at like people who do keto for example, the reason keto successful for some people but it's very unsustainable for most because you're cutting out like carbs in entirety. And carbs are typically 50% of people's diet. They're not like the regular, you know, person's diet is about 50% carbohydrates. When you cut out carbs completely, an entire macronutrient group, so you know one of the three obviously you've got way less food choice to eat right and then when you start eating foods that are higher in protein than fat like there's not much choice, higher protein as well and it can help make you feel fuller but in reality you just have less food choices to eat and you know fat and protein together and you know trying to eat veg to get your fibrin maybe.
Speaker 1:It was very hard to maybe even go into a surplus on keto because the food choice is limited, you're just eating meats really and cheese. Like I did keto before and it was horrible like the toilet session, went to the toilet it terrible guys, don't recommend. That's really how keto is putting you into a deficit because it's cutting out an entire food group. Same goes with paleo, so paleo you know like you know we should eat like around cestus, just eating meats and stuff like that. Again cutting out a lot a lot large chunks of food options.
Speaker 1:Then you've got stuff like, what else have you got? You've got like zone diet, you've got like five-two, you got the obviously the 800 calorie diet, well I think five-two is 800 calories a day and anything you want to believe. So that's just time restricting your calorie intake, intermittent fasting, you eat for like eight hours a day so you've got less hours in a day to eat. For some people they eat less food because they got less hours in a day to eat. So they all work in ways of getting into an energy deficit.
Speaker 1:That's how they work. Like they'll say there is this and this and this and the marketing will tell you otherwise, but the reality is that's how they work. When it comes to macros, why do we, why are we firmly behind macros? Well macros isn't a diet plan, it's not keto, it's not telling you to be paleo, macros is just saying guys you got to be deficit to lose weight we know that and if we're going go into a deficit we need to optimise for a few things because we know the science says this is objective, this is not something that someone believes in, we know right, we know that we've got to eat a certain amount of fat for our hormonal processes to be optimised. We know that eating a certain amount of protein per day is gonna have benefits we just know that from countless studies.
Speaker 1:And we know that carbohydrates can help with energy levels, workouts, all this stuff. So we know these things. We're like, right, well, let's at least cover the basis of those. And then actually, as long as your protein intake is, you know, moderate to high and hitting your target and your consistent with that, your fat and carbs can come, you know, you can interchange them, you can have more fat or you can have more carbs, it doesn't matter. But when it comes to macros, that's the flexibility you have, like there's a few things, guess, Yes.
Speaker 1:Okay. We want to hit your protein, but really it's all about the weekly average. Like you can go over on some days, you can go under on some days. You can save macros Monday, Tuesday, Wednesday, you can say, do know what? I don't, I want to drop my carbs in half for Monday to Thursday and my fat, I'm gonna drop it to the minimum, I can eat and I'm gonna save those macros for the weekend because I'm gonna go out and have food and stuff that you can do that right.
Speaker 1:So we believe at Turtle, I believe that macros is the most flexible approach when it comes to weight loss and it's also one of the most it's the most educational approach, it's also the most it's the non biased approach like you can be keto or macros really well if we remove keto you can be vegan, veggie, pescatarian, you can do paleo if you wanted to, you can do intermittent fasting, you can still do these things the preferences you have within macros, it's not telling you what you should eat, it's not telling you that you've only got X amount of time to eat what I'm saying is you can have pretty much nearly complete freedom with what you eat. Just bear in mind these numbers, try and optimise for these, have a play with the fats and carbs over time see what works better for you and really you can eat what you want then you can get the results, you can lose fat and whatever. I want to finish this voice note on the eat them what you want part like yes you can you can eat what you want as long as you're in the deficit you're going lose weight.
Speaker 1:If you eat what you want and you're hitting your macro numbers there's a study that showed that's better especially for women and it saw was a women who were on a deficit only, there's women who were on a deficit, but they were tracking the macros and they would eat what they want. And it showed that the women who were tracking the macros and eating what they want, they were covering more of their micronutrients than people who were just tracking calories in the deficit. So their food choices are better because they knew that to eat cinnamon protein, get their carbs and fats in. So when you're in the deficit, track your macros and you're eating what you want, there's a better chance according to last study that you're covering your micronutrient needs, which is important obviously than just calorie counting as well. But it's true you can eat what you want but is that recommended like is that what we're saying?
Speaker 1:No we're not saying listen you should eat whatever you want and just McDonald's every day that's not what we're saying. What we're saying is and there was a study on this Professor Mark Cobb, he ate just like Twinkies which is like sugary sweets every day for ten weeks, he was in a deficit, he lost 27 pounds, his health markers improved, his bad cholesterol went down, his good cholesterol went up, his body fat went down. Obviously he doesn't recommend it but it just shows right, him and in general it's better to be at quote unquote healthier body weight for ourselves than to be overweight And if you if we get to a healthier body weight eating maybe not the most nutrient dense foods, that's fine, right? So if he did that on a % shit food, I'm sure, okay, you're gonna be okay if your diet is fifty-sixty percent nutrient dense veggies, good quality meat if you're a meat eater, nuts are not legumes all that stuff and then a bit more like junk food or quick convenience food, you're going be fine Like don't beat yourself up about it. Like the problem with nutrition advice today and really maybe more so ten years ago was like, mate you got to eat chicken and broccoli every day to lose weight, you've got to hit clean food, you've to eat clean, which is a stupid phrase.
Speaker 1:You've got to eat clean and really what that forced people to do is it forced people to go from a diet where they were kind of like, you know, advertisements in this world, supermarkets, TV, people eating out, they're all telling you to eat these amazing nice foods you need to enjoy yourself. So we've gone from that and then telling people you got to eat clean only which is like the opposite, like there's no way someone's going to maintain that so you have to have a balance, have to be able to live in the real world we live in and unfortunately bombarded with ads about amazing foods, eating out all this stuff, we have to live in that real world, we can't deny that existence, that is there, we have to live within it and if you're going to neglect it you might be able to do maybe during the pandemic and all our stuff but when it comes back to real life and you're going to be put back into the real world you know you might be in for a slapping face, the reality. So that's really it, we're not saying eat shit 20 fourseven but definitely don't be too hard on yourself if you do want to have your favorite foods, your snacks, the chocolate bar you like to have every day or the bagels you like to have and all this stuff, just like incorporate them into your macros, enjoy it, make them all so you can have it so why not, if it gives you that nice feeling in the morning having a cup of tea and a biscuit why not.
Speaker 1:Like if that's given you the like, if that gives you like calm and serenity in the mornings that's better and a massive big positive versus maybe having someone you hate just because it fits your macros. And I'll leave you on that guys. Remember as I'm gonna drill into all of you every single day, it's only one day at a time that matters. So what are you going do today? What's your one big thing?
Speaker 1:Build upon that. Get your one big thing done and then build on your other tasks. And, don't be overwhelmed by tomorrow. Tomorrow's going to come anyway, Yesterday's gone. If you did a shit day, good day, whatever's gone doesn't exist now today.
Speaker 1:Today's the only thing that matters. So what are gonna do today? What are you gonna do today? Make the most of it. And that's it.
Speaker 1:Thank you for listening to the one day at a time podcast with your host, Golf Leer. Hopefully, you understood something I said. I hope that some wisdom kind of distilled through into your mind, and I want you to now action it today. I don't want you to think about tomorrow. I don't want you to think about yesterday.
Speaker 1:I don't want you to think about leaving a review on this podcast. I don't want you to think about going to another website. What I want you to do is as soon as this podcast ends, you will take action and make the most of today. Ground yourself today. Follow the one day at a time philosophy and your life will change.
