Paul Phaneuf writes a Substack I recommend you read especially if you are aged over 60.
He recently wrote about why sticking to a nutrition plan is almost impossible.
His analysis goes like this.
There are 365 days a year but there are 52 weekends where you may have to socialise and eat or drink differently to the way you would like to.
There are public holidays where food is used to celebrate those holidays. The UK typically has around 8-11 holidays, the USA has 11 national holidays but states may observe additional ones. India has 3 main national holidays, but the number increases significantly when regional holidays are included, often making 20-30 holidays possible, depending on the state.
Then there’s your birthday that on some years will not land on a weekend or a holiday.
This means the number of days when there is not the temptation to eat differently to a nutrition plan is:
UK = 252 days or 69% of the days a year
USA = 249 days or 68% of the days a year
India = 240-230 days 66-63% of the days a year
The problem is a nutritionist will say you have to adhere to a plan at least 80% of the time for it to work. This means depending on where you live there are 40 to 50 days a year when everyone else may be indulging that you have to say no.
I struggle with this problem and get beaten by the weekend socialising most weeks.
You can just say no a lot, which I do but it does exclude you from social events which is not good for your mental health. Most of my clients struggle with this disruption and Paul’s illustration of the problem hit home how saying just stick to the plan 80% of the time is setting up a client to fail.
The solution was right in front of my nose
I have a shelf of cookbooks that I face every time I cook. One one that sits on the shelf unread is Skinny Weeks and Weekend Feasts. The writer Gizzi Erskine sets out a eating strategy that acknowledges that you are going to eat differently at weekends to weekdays. I decided to actually read it and she sets out some great rules to adopt, that could bridge the gap between having to say no to 50 social events a year and sticking to a plan.
One thing to understand is that weight loss or gain really happens over a week. It fluctuates daily due to hydration, food types consumed and hormones. It’s the amount of calories you eat over the week that counts. Based on this principal these are the rules Gizzi sets out so you can eat more calories at the weekend or holidays:
80/20 rule still counts so being strict during the week gets you close to that target.
Serve 20% less portion sizes during the week.
Eat 20% fewer carbs during the week.
Eat Low-GI food where possible. Examples are at the bottom of the post.
Fill up with protein at every meal
So armed with this strategy as well as still saying no to some social events or food when you get there, you have a better chance of sticking to a nutrition plan and controlling your weight.
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Low glycemic index (GI) foods are those that cause a slower, more gradual increase in blood sugar levels after being consumed. They generally have a GI value of 55 or less. Here are some examples of low GI foods across different categories:
1. Fruits:
Apples (GI: 36)
Oranges (GI: 43)
Berries (strawberries, blueberries, raspberries) (GI: 25-40)
Cherries (GI: 22)
Pears (GI: 38)
Grapefruit (GI: 25)
2. Vegetables:
Leafy greens (spinach, kale) (GI: 15)
Carrots (raw) (GI: 16)
Broccoli (GI: 10)
Cauliflower (GI: 15)
Sweet potatoes (boiled) (GI: 44)
3. Whole Grains:
Rolled or steel-cut oats (GI: 55 or below)
Quinoa (GI: 53)
Barley (GI: 28)
Whole grain pasta (GI: 42-52)
Brown rice (GI: 50)
4. Legumes:
Lentils (GI: 32)
Chickpeas (GI: 28)
Black beans (GI: 30)
Kidney beans (GI: 29)
5. Nuts and Seeds:
Almonds (GI: 0, as they don't contain carbohydrates)
Walnuts (GI: 0)
Chia seeds (GI: 1)
Flaxseeds (GI: 35)
6. Dairy Products:
Greek yogurt, unsweetened (GI: 11-15)
Milk, low-fat or whole (GI: 30-40)
Cheese (GI: 0, minimal carbohydrate content)
7. Protein-Rich Foods:
Eggs (GI: 0, no carbs)
Fish (e.g., salmon, tuna) (GI: 0)
Chicken (GI: 0)