Men\'s Health UK - 10.2019

MEN’S HEALTH 59

GUTTER CREDIT

There are few things in life

with quite such a dismal success rate as “the diet”: an

estimated 90% of us will regain our weight after quitting

a prohibitive plan. (Come on, you didn’t think you and carbs

had parted ways for life, did you?) If we subjected fad diets to

the same level of scrutiny as we apply in, say, our jobs, we’d

almost certainly have dismissed the whole notion by now.

However, in a recent survey conducted by the International

Food Information Council, more than a third of those aged

18-34 said they had followed a “specific eating pattern” in

the past year, with intermittent

fasting, paleo and gluten-free

leading the charge. It seems

the only things that change are

the names. “One of the main

questions I get from clients now

is: ‘Which diet is best for me?’”

says nutrition consultant Dr

Chris Mohr. “It used to be: ‘Is

going on a diet a good idea?’”

With so many to choose

from, you’d think that at least

one would stick. But in 2017,

Australian researchers reviewed

25 weight-loss programmes and

concluded that they “frequently

fail to produce modest but

clinically meaningful weight

loss”, while demonstrating

“high rates of attrition”.

The best eating plan isn’t

sexy. It doesn’t have celebrity

endorsements, or a catchy

name, and there’s no marketing

strategy. It is one that’s based on the inclusion of health-

improving foods, not the exclusion of food groups, and it will

last far longer than whichever paleo, 5:2, or keto plan is hot right

now. You need a plan that will suit you for life – and this is it.

The Daily Split

Your target will vary depending on how much you weigh and how often

you train, but 2,600kcal per day is a good amount to aim for*

*DON’T GET OBSESSIVE, THOUGH – THAT’S THE ANTITHESIS OF OUR MESSAGE HERE

EATING HEALTHFULLY IS LESS

A MATTER OF WHAT YOU CUT

OUT THAN WHAT YOU INCLUDE

PROTEIN

30%

FAT

30%

CARBS

40%

Start Here

Count the

Calories

That Matter

First, it’s more complicated

than “calories in” versus

“calories out”. It helps to be

mindful of your intake, but

different foods have varying

impacts on your hormones,

energy levels, appetite and

digestive processes. A full-sugar

soft drink is digested in minutes,

causing a rise in blood glucose

that will trigger your fat-storing

hormones. Meanwhile, a sliced

apple dipped in peanut butter

packs the same calorie load

but digests slowly and provides

weight-loss-supporting

polyphenols. So, choose foods

that have the highest levels

of protein, fibre, vitamins

and minerals per calorie.