• THE DIVE by Swann Cardot

Eating Without Restrictions and Still Reach Your Fitness Goals?


When it comes to eating, most people focus on what they should avoid.

Healthy eating can be fun and exciting. It doesn’t have to be boring for you. You can be a foodie, all while fueling your body.


How to start eating well, but not restrictively.

Open your mind to all the possibilities of what to can put on your plate. I find that when my plate is full and colorful, eating an healthy meal is more appetizing and satisfying.

So if you’re having trouble starting a new healthy eating plan, simply fill half of your plate with vegetables. They are full of vitamins, minerals and fiber which will help keep you feeling full longer. The more space these take up in your stomach the less likely you will be to over-eat. Also add a serving of lean and high protein source, healthy fats, and whole grains.


Why it is easier than following a "diet"

Eating without restriction is sustainable. There is no complicated tracking or calorie counting, and the wide range of food options means your meals can be tailored to your taste and preferences. When you’re not bored with what you’re eating and you actually enjoy it, you’re more likely to stick with it long term.

This isn’t a diet, it’s a way of life. And if you practice it daily like brushing your teeth, it will be more likely to stick as a permanent habit.

Common misconceptions about eating without restrictions

Eating with “no restrictions” shouldn’t be confused with an “eating free-for-all.” The goal is to nourish the body mindful, eating a little of everything and never feeling deprived, which means we stress less about food.

Through tv, magazines and social media, we are continuously influenced to follow those quick-fix diets and to lose weight fast. Remember, good things take time and teaching your body to eat a well-balanced diet can be a process. Results might not be immediate, but your success will be noticeable.


Flexibility is life

When we make excellent choices 80% of the time, we’re left with 20% of the time to treat ourselves, like that post-work wine or that pizza every once in a while. It’s all about balance.


What your "no-restrictions" shopping list should looks like

Everyone’s shopping list will look a little different. You should start by breaking your week out into meals (7 breakfasts,7 lunches and 7 dinners, plus some snacks) and building out your list from there.

For each breakfast, choose a protein such as eggs, steak, whey, peanut butter, a carbohydrate such a steel cut oats, or rye bread and fruits or vegetable such as berries, grapefruit, banana, spinach, onions or peppers.

For each lunch and dinner, choose some protein such as beans or legumes, fish, steak or chicken, some non-starchy veggies like greens and leafy, eggplant, mushroom, zucchini, lettuce and a selection of whole-grain carbohydrates rice, rice pasta, barley, or quinoa.

The key is to buy things you will actually cook and enjoy.


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