We are always looking for the most optimal way to do something. It makes sense too; I mean who likes wasting their time? If there is a more efficient way to do something, why wouldn’t you do it that way? (I guess there is something to taking the scenic route, or maybe stopping to smell the roses, but outside of these clichés, there really isn’t any reason to make things harder on yourself). So when it comes to fitness how do we decide what is the most optimal?
Objectively speaking, there is a most optimal way to diet and exercise for a given goal. However, this is in a vacuum, and we don’t live in a vacuum. Even in tightly controlled scientific experiments, things go off plan. So, practically speaking, we have to look at this subjectively. This is where we run into some issues. Depending on who you ask, fitness and nutrition can be pretty polarizing. Dogmas abound. Everyone says that they have the best way for you to eat and/or workout. You have to eat a ketogenic diet. You have to do HIIT. You have to lift like a powerlifter. You have to avoid gluten. If you want to get really shredded you should do CrossFit. You should eat and train like a bodybuilder. How do we figure out what actually is the “most optimal,” especially for you.
NURTRITION
When it comes to diet, adherence plays a large role in losing weight and keeping it off. So we really need to look at any nutrition protocol through a couple of filters to see if it is the one for us.
The first filter is the calorie filter. What are we trying to accomplish? Weight loss, muscle gain, or maintenance? Our caloric intake has to match what we are trying to accomplish. This can be high fat or time-restricted feeding, but the calories have to match.
The next filter is longevity. I’ve told everyone who’s asked me about this diet or that fad that if you can’t see yourself doing this forever, don’t expect the results to last much longer than the length of that particular diet. Long-term results come from long-term changes. Small daily habits that build up over time are the foundation of success. Listen nobody is perfect. (although, I’m pretty close) These habits are what we fall back on when we inevitably fall off track. People who jump right back on after a bad snack, meal, night out, etc., make it look easy because they fall back into the habits they have formed. This is absolutely key to long term success.
The last filter, which is most important to overall health, is your individual nutritional needs. Dietary intake affects things on a macro and micro level. If you don’t get enough fat in your diet it can lead to hormone imbalances. If you aren’t eating enough vegetables, you are missing out on a whole host of micronutrients (those pesky vitamins and minerals everyone is always talking about). Not to mention individual pathology/health issue related nutrition, which should always be decided in conjunction with your health care provider. Then we have athletic performance and nutritional needs, which can be very different depending on the sport/activity demands.
Take Aways
Can you do keto? Sure! If it passes through all three of these filters, a keto diet can be very beneficial for certain populations. What about Intermittent fasting? This can be a great way to limit calories if you aren’t prone to overeating when fasting. While no one dietary protocol is right for everyone, asking yourself these questions and being able to answer yes to all of them should set you on the right path of finding the diet perfect for you.