I recently made a significant change to my diet and I’m excited to share the results. I’ve lost 10 pounds and feel great. I’m going to walk you through my new approach, which focuses on intuitive eating.
My initial cutting phase began with a strict macro tracking plan. For two weeks, I diligently followed the prescribed macros, monitoring every calorie and nutrient. However, I soon transitioned to a fully intuitive approach to eating.
Intuitive eating, sometimes referred to as auto-regulated eating, might sound unconventional. It’s based on three core principles: eating when hungry, relying on internal cues to determine portion sizes, and eating for physical rather than emotional reasons.
I augmented these principles with two additional guidelines tailored to my bodybuilding goals. First, I aimed to consume 25-40 grams of protein per meal, spread across 4-5 meals daily. This strategy aligns with muscle protein synthesis research and ensures consistent protein intake for muscle maintenance and growth. Secondly, I use a body weight scale to monitor my progress. Instead of focusing on hitting specific macro targets, I adjust my food intake based on my weight fluctuations.
This approach might sound complex, but it simplifies to mindful eating and strong willpower. It’s about recognizing your body’s signals and making conscious food choices.
This method requires an understanding of your body and its hunger cues. It involves recognizing true hunger versus emotional eating, and knowing when you’re satisfied, not necessarily full. It’s a process of listening to your body and responding appropriately.
One key advantage of intuitive eating is a reduced preoccupation with food. When I was tracking macros, I constantly thought about my next meal, meticulously planning and logging it in advance. This constant focus sometimes intensified my cravings. With intuitive eating, I eat when I’m hungry, and my attention shifts away from constantly thinking about food.
Another benefit is improved food choices. While tracking, I often sought out palatable foods that fit my macros, sometimes compromising nutritional value. Now, I prioritize nutrient-rich options, focusing on quality over quantity.
Intuitive eating offers greater social flexibility. I can enjoy restaurant meals and social events without the stress of calculating macros. I trust my internal cues to regulate my intake, maintaining a calorie deficit for fat loss without rigid restrictions.
It’s important to note that intuitive eating isn’t for everyone. It requires a foundation of nutritional knowledge and the ability to recognize and respond to your body’s signals. For those with experience tracking macros and a good understanding of food composition, it can be a highly effective approach.
Moving forward, I’ll continue with intuitive eating, potentially incorporating macro tracking for short periods if progress stalls. I’ll use tracking to recalibrate my intake and refine my intuitive choices.
This personalized approach has been transformative for me. I encourage you to explore intuitive eating if you have the necessary knowledge and experience. It might just be the key to a more sustainable and enjoyable approach to achieving your fitness goals.
