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Yes. And I recommend it! The last thing you want to do when dieting or prepping for a show, is lose those around you. Of course, you will learn who your 'real' friends are, when you see who chooses to support your goals, and who doesn't. BUT your goals should not stop you from living! Often when we diet our social life becomes negatively impacted. Why? Because the act of dieting will require us to cut out particular foods, cut out alcohol, cut out calories, and either begin tracking macros or following a meal plan. This can make eating out or attending social events challenging. We are likely to avoid social situations where food is involved for a few reasons: 1. The event may challenge our resolve and make it difficult to stay on track. We may choose to join in and indulge in food and/or drinks which do not fit our 'plan' with the intent of getting back on track the next day. But, do this often enough, and we will impact our results. 2. We may feel alienated if we choose to attend events but do not join in or choose to eat and drink our own foods. Going to an event and bringing your meal prep means remaining on track, but often leaves us feeling like we are missing out or being judged by those around us. 3. Missing out altogether because it is easier. If we have a clear goal and are determined to stay on track, it often feels easier to forgo social events, stay at home and remain on track with our own meals and foods. This may mean we achieve our goal but, health encompasses social as well as physical and mental aspects. Giving up connection and socialising for long periods of time will have a negative impact on our sense of fulfilment. So, how do we diet, stay on track and still socialise? This is where a flexible dieting, or IIFYM (If It Fits Your Macros), approach can be very successful. The flexible diet involves an 80% - 20% approach to food choices. No food is demonised, off limits or restricted. We simply need to account for these foods in our day and track the calories and macros (or fats, protein and carbs) in the foods and meals we eat. This approach does require some pre-planning and weighing of foods if you are new to macro tracking. However, with practice, you will develop an awareness of the calorie and macro intake of the foods you consume, meaning you are able to guesstimate intake and maintain or diet effectively long term! How does flexible dieting work? You will track all foods, drinks, sauces, oils etc. you consume. Ideally, as you are becoming aware of amounts, you will weigh anything you consume to establish a clear account of daily intake. The foods you choose will vary depending on your goals and intake. Ideally 80% of the time your food choices will align with your health and fitness goals. You will opt for micronutrient dense, typically clean, wholefoods to ensure you are fuelling your body optimally and giving yourselves what you need to get results! Foods which provide energy to train, help to optimise gut health, sleep and overall, the way you feel. Then 20 % of the time you have what is typically classified as 'cheat' foods (though the preferable term is ‘calorie dense’ foods). Things like pizza, or cookies or chocolate. High in calories, fats and carbs and typically lower in protein and micronutrients. These allow us to take our psychological or social health into account. As humans we form connection through socialising and, most of the time socialising will involve some form of food or drinks. Coffee dates, dinners out, drinks at a function... If we track our macros using apps such as My fitness pal or Inutrition, we are able to eat a flexible range of foods to meet our goals and remain on track without unnecessary restriction or sacrifice! When dieting, the key factor is remaining in a calorie deficit and giving our body that 80% worth of ‘good’ food. Having a fibre goal of around 25g a day and aiming to hit this with wholefoods such as leafy greens and veg will help us to ensure our micronutrients are on point. With this approach we can still socialise and simply factor in for foods or alcohol we may have at these social events. If calories are lower, opt for cafe or restaurant items that are higher in lean protein and ask for dressings or sauces in the side. Opt for salad or vegetables instead of fries. If getting a burger, ask for it to be bunless to reduce the carb intake. Small changes can ensure you are still enjoying meals out, but remaining within your calorie and macro limits. If you have a big, calorie dense meal at a social event, choose to eat lean protein and low fat, low carb meals during the day. You could opt for egg whites and leafy greens, lean chicken breast and green veg, a vegan Mexican bowl with lots of salad. Low calorie options, meaning that you have more calories to ‘play’ with when socialising. Choose to fast prior to a social event if going out in the evening, or have lighter meals and lots of tea in the evening after an early morning event. Save the bulk of your carbs and fats for a meal or drink out with friends or loved ones. Though the best way to get results when flexible dieting is to ensure accuracy, clear weighing and tracking foods, on occasion it is okay to guesstimate. If you are not sure of the EXACT carb, fat and protein breakdown in a meal, that is okay! You can approximate. When eating out always allow an extra ½ to 1 tablespoon for cooking oils and over-estimate amounts. This will mean you are still able to enjoy foods or drinks you love, do not feel the need to miss out on socialising and will not drastically impact your diet and heath and fitness goals!
Eat. Socialise.... and get shredded AF! - Lauren
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