Dr. John Berardi
I have been reading exercise and nutrition material written by a gentleman named Dr. John Berardi since the late 1990’s.
Since that time he has published 8 scientific abstracts; 15 scientific papers and textbook chapters; presented at nearly 50 scientific, exercise, and nutrition related conferences; and published countless articles online.
His first articles at Testosterone Magazine so many years ago, provided me with the basis for everything I know about nutrition today. Now I will turn some of that knowledge over to you in the form of Nutrition Tips written by Dr. Berardi himself.
Today’s Topic – The 10% Factor of Dieting
Everyone slips up when they are on a diet. Some people have a couple potato chips or a slice of pizza and they figure they’ve fallen off the wagon so all is lost. This is just such a self-defeating mentality.
If you cheat, whether it’s a snack, a meal, or a whole day, hope is not lost. Instead of bailing out of all your diet goals, just keep in mind that you can start again right now, and by starting now you will save yourself the whole mess of trouble that will be caused by giving up completely.
Furthermore, why not figure a bit of leniency into your diet plan in the first place?
Eating Habits vs Dieting
I am always telling people to consider changing their eating habits rather than starting a diet. This is because you can set up a long term goal to eat pretty well, which will allow you to lose fat and maintain a healthy body weight.
The goal of eating healthily instead of dieting, is that it is a long term strategy. This is the type of strategy where cheating a little bit here or there will not make a lick of difference over the long haul.
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The way I see it, 200 of every 2000 calories doesn’t really matter. If I want to have a slice of pizza for lunch instead of a can of tuna and steamed broccoli, how much will that really affect me 2 years from now when I’ve been eating tuna, broccoli, and other healthy foods on a daily basis? Let’s see what JB has to say about it:
Tip: The 10% Factor
“If some people eat one food not on their plan, their failure to be perfect sets in motion a psychological chain of events that leads to frustration and the inability to get right back on the plan.
The all-or-nothing mentality sets in and BAM, they’re back to nothing. But it doesn’t have to be this way. 100% nutritional discipline is never required for optimal progress.
The difference, in results, between 90% adherence to your nutrition program and 100% adherence is negligible.
So allow yourself the extra 10% wiggle room. This will allow you the freedom to eat a few extra things not on your menu without the guilt and subsequent crash. “
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