How that you follow an eating plan – Once You Mess It Up

 

2013 “Beating the Bloat: the FODMAP diet & IBS” Central Clinical School public lecture

Video taken from the channel: Central Clinical School, Monash University


 

6 Proven Ways On How To Stick To A Diet And Not Cheat (GUARANTEED To Work Every Time!)

Video taken from the channel: Newbie Fitness Academy


 

How to Stick to Your Diet and Eat Healthy when you Travel

Video taken from the channel: Christina Carlyle


 

Mindset of eating & avoiding the ‘diet trap’ Huel Nutrition

Video taken from the channel: Huel


 

Does diet play a role in cardiovascular disease? Dr Malcolm Kendrick

Video taken from the channel: Public Health Collaboration


 

What to Do When You Blow Your Diet

Video taken from the channel: RedDeltaProject


 

What Causes Weight Gain After Dieting Healthy Ketogenic Diet

Video taken from the channel: Mind Blowing Health and Wellness with Violet


Perhaps you’ve blown your diet one too many times? This article will help you get back on track and attacvk weight loss. Menu.

Cancel View cart. Store Shop By Brand Best Sellers Top 40 Products Top 30 Brands Top 10 BCAAs Top 10 Creatines Top 10 Fat Burners. Stick to Your Diet Plan; The Time of Day You’re Most Likely to Blow Your Diet; The Beyond Diet Is Blowing Up on Social Media—But Is It Legit? Add Healthy Snacks to Your Diet Plan.

If you begin to figuratively beat yourself up over blowing your diet, stop right away. Look at yourself in a mirror and tell yourself, “It’s okay.” Mistakes happen all the time. Blowing your diet isn’t the end of the world or the end of your diet.

It’s just a small hiccup you can overcome. When I blew my diet before I successfully lost weight, I rarely forgave myself and never told myself it was all going to. Fortunately, there’s a few foolproof ways you can ensure you don’t blow your diet by dinnertime.

1. Toss temptation. A study in the Journal of Personality and Social Psychology found that people with the strongest self control were those who relied less on willpower throughout the day. Basically, they ensured a minimal amount of temptation. You can stick to your plan by keeping a log of what you ate, how much you worked out, and how much weight you’ve lost each week. The log can be helpful, but make sure it doesn’t make you obsess over every single thing you eat.

How To Stick To A Diet After Falling Off // Get Motivated to lose weight! Duration: 25:52. Sam Ozkural 99,359 views. 25:52.

“You may feel defeated and say, ‘Oh, I blew my diet and the heck with it,” Laquale says. “When you do overindulge, don’t be self-deprecating. You overeat for one day; let’s get. If you blow your diet one day, commit to doing better the next. Or, if you smoke a cigarette two weeks after quitting, create a plan for dealing with your next craving.

Of course you try your very best to stick to a relatively healthy diet and exercise plan. But some days, you’re bound to go overboard—after all, you’re only human. Perhaps it’s that time of. One strategy I adopt is to turn a negative into a positive and use the first day after a blow out as momentum to jump head first into the new week and commit properly to a goal (normally 28 days).

Often, blow outs like these can act as the perfect catalyst for change and give you a much-needed push to commit to achieving your goals.

List of related literature:

I call this an all­or­nothing approach because you’re either onboard with said diet or you completely stop and say you’ll start up again at a later date.

“The Glycemic Index Diet For Dummies” by Meri Raffetto, RD, LDN
from The Glycemic Index Diet For Dummies
by Meri Raffetto, RD, LDN
John Wiley & Sons, 2010

Once you give in it is tempting to overeat: “I’ve blown it now, I might as well give up, and start again tomorrow.”

“Managing Your Mind: The Mental Fitness Guide” by Gillian Butler, Tony Hope, R. A. Hope
from Managing Your Mind: The Mental Fitness Guide
by Gillian Butler, Tony Hope, R. A. Hope
Oxford University Press, 1995

In other words, don’t sabotage yourself and your weight loss by running out to eat, drink, and be merry until you’re busting at the seams!

“The 20/20 Diet: Turn Your Weight Loss Vision Into Reality” by Phil McGraw
from The 20/20 Diet: Turn Your Weight Loss Vision Into Reality
by Phil McGraw
Bird Street Books, 2015

Thus, the first blow is half the battle; a successful start of the diet that frees the body of its cue reactivity will make dieting easier and more successful.

“Handbook of Behavior, Food and Nutrition” by Victor R. Preedy, Ronald Ross Watson, Colin R. Martin
from Handbook of Behavior, Food and Nutrition
by Victor R. Preedy, Ronald Ross Watson, Colin R. Martin
Springer New York, 2011

The strategy is to respect your craving, not try to deprive yourself of it.

“Mini Habits for Weight Loss: Stop Dieting. Form New Habits. Change Your Lifestyle Without Suffering.” by Stephen Guise
from Mini Habits for Weight Loss: Stop Dieting. Form New Habits. Change Your Lifestyle Without Suffering.
by Stephen Guise
Selective Entertainment, LLC, 2016

Finally, look for small victories in the form of gratitude and little daily “wins”—for example, losing a pound or two, having more energy, sleeping better, or making yourself a healthy meal.

“The Hashimoto's Healing Diet: Anti-inflammatory Strategies for Losing Weight, Boosting Your Thyroid, and Getting Your Energy Back” by Marc Ryan, LAC
from The Hashimoto’s Healing Diet: Anti-inflammatory Strategies for Losing Weight, Boosting Your Thyroid, and Getting Your Energy Back
by Marc Ryan, LAC
Hay House, 2018

Most people who go on a diet give up before completing it.

“Timeless Secrets of Health and Rejuvenation” by Andreas Moritz
from Timeless Secrets of Health and Rejuvenation
by Andreas Moritz
Ener-Chi Wellness Press, 2007

If you can make it through 6 days, you reward yourself and know that 6 days of good eating is a regimen you can stick to over the long term.

“The New Abs Diet: The 6-week Plan to Flatten Your Stomach and Keep You Lean for Life” by David Zinczenko, Ted Spiker
from The New Abs Diet: The 6-week Plan to Flatten Your Stomach and Keep You Lean for Life
by David Zinczenko, Ted Spiker
Rodale Press, 2010

I call this one the “Cold Turkey” approach, which is simply to adhere to a ketogenic diet of only 20 grams of carbs.

“15 Minutes to Fitness: Dr. Ben's SMaRT Plan for Diet and Total Health” by Charles Barkley, Vincent Ben Bocchicchio
from 15 Minutes to Fitness: Dr. Ben’s SMaRT Plan for Diet and Total Health
by Charles Barkley, Vincent Ben Bocchicchio
SelectBooks, Incorporated, 2017

Stick with your eating clean plan and feel your cravings diminish.

“Eating Clean For Dummies” by Jonathan Wright, Linda Larsen
from Eating Clean For Dummies
by Jonathan Wright, Linda Larsen
Wiley, 2011

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

[email protected]

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37 comments

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  • One trick that’s worked well for me is not to have cheat food in the house. It’s a lot easier to stick to your diet when it’s more convenient to.

  • LOVE your videos Violet! Thank you. I would love a one on one chat for one hour 😉 Been keto for 2.5yrs. Lost 57lbs so far but I am at a plateau.:( I have been eating a lot more grass fed beef liver, tongue and chicken hearts for the nutrient density, 90% dairy free. Regular periods every 26 to 28 days for 6-7 days. 43yrs old.

  • This is refreshingly “easy” to understand. I’ve been clean living, low carb, for just over two years. 56 and feeling great. I’ve done a lot of research, and watched many videos. You really hit home with me. Thank you!

  • Low FODMAP diet gave me back normality to my everyday life. I am both fructose and lactose intolerant. quite a combo i know and i have been on a low fodmap diet for almost a year now. it is very difficult at the beginning but once you know what you can and what you can’t you’d be surprised on the vast variety of food that you can intake. The Low FODMAP diet APP is very helpful.

  • I wish more people addressed their problems (IBS-D in my case) by searching for serious scientific studies like this one, instead of going for instagram, or 60 second videos on fb with ukelele and whistles for background music that show a few “facts” on white uppercase letters.

  • Your videos are mind blowing; very well and easy to understand. Please keep putting out this great information. Do have any information for people who don’t have a gallbladder but wants to do keto? Thank you.

  • Thank you Violet. I started a fast just over a year ago (Daniel Fast) for 21 days (I’m 54 years old). It incorporated fasting with just one meal a day. I had no idea it would kick me into Ketosis. I didn’t even know what Ketosis was. I started at 242 lbs. After losing soooo much weight in the first few weeks I stayed with it. Eventually I saw the benefits and incorporated exercise. Then I set goals. I wanted to get to 185 lbs. Once I learned about KETO I went all in on it. I blew by 185 like a bullet train and now I’ve settled around 170. For me… I won’t go back to carbs because I’ve learned too much about them and my body. KETO just feels right, its logical and practical. Do I cheat sometimes? Yes. But my body rejects those cheat meals and gets it out of my body immediately. How great is that!

  • The reason we “Stall” is because the body becomes more efficient at using its nutritional inputs and own body fat to maintain energy/growth/repair homeostasis. Have to “mix it up” with exercise to hit different muscle combinations to generate neurological stress to elicit a new stress adaptation and open up more channels to tap into marooned fat stores in adipose tissue and inter-muscular fat and glycogen. One must also break the culture of food for flavor and sensation that’s hedonism. Eat for energy and nutrition and avoid the social rituals based around food. One must balance their body soma to optimize growth, recovery, reproductive capacity, metabolic flexibility (multi-fueled fats/glucose metabolism symmetry), and longevity. Hitting plateaus is fine since its often a rest period for the body to re-balance hormones, bone density, hormone signaling sensitivity, metabolic repair and cognitive function. One just needs to cycle body fat stores more often and fast for health reset now and then on extended fasts (2-4 days no food).

    Violet is making sensible and practical recommendations.

  • So true! Whatever diet you use to lose weight, has to be the diet that you can stay on for the rest of your life. Diets are not just tools used to lose weight. Changing your diet has to be a lifestyle change. Thank you for explaining that in such a clear and simple way.

  • great video and a topic that needs more on it. we need to not just know what to eat but how to find a lifestyle of eating that we can maintain for the long term

  • Omg all those topics seem so logical and clear when you present them! Its brutal what we do to ourselves. This lesson will be kept in my mind Sir! Keep it up

  • You got an important point there. This is one of my worst bad habits.. it would be great for my approximative English if you could explain a bit more about “carbs” an give some clues on what could satisfy an greedy moment without spoiling everything..
    Thanks Matt anyway, don t change! 😉

  • Hey guys I made a video about my personal journey on the diet and the incredible results I’ve had if you’re interested its here: https://www.youtube.com/watch?v=T_cryzBXSJg

  • Gained back 20 lbs I lost during Keto / omad cause during a time I was working 12 hours a day and really had no time to exercise and ate the same.Hoping to lose it again now that I’m not working so much. Never stopped eating Keto though because of just how well mentally I feel. People just don’t get it. Great video and very informative.

  • Thank you so much for making this video. I really appreciate all the time and effort you put into your videos and audience. Never stop making videos. P.s I finished grind style and it is my new workout bible. Cant wait to read the next book when it comes out! Max respect.

  • Thank you for the feedback about the music, Sophie! I was trying something new with the audio settings and music clip. Lesson learned. Moving forward I’ll go back to my old style. Thank you:) xxoo CC

  • Awesome video brother. So many great tips here. I know it can be so tough for people to stick to a diet but with these steps you make it a lot easier!

  • This is amazing and also frustrating: I’ve been sticking to a strict elimination diet, but still getting sick. Knowing about FODMAPs I can cross-reference the foods I eat and get an idea of why I’m still suffering.

    Seeing that Legumes and Pulses are high, but also factoring in that meat (presumably the amines in beef, chicken, fish) makes me sick, it leaves buckwheat as a sole dependable source of protein.

    If you need people for tests, where do I sign up.

  • Thanks Matt for making fitness healthier! What would you do if there are intolerances in the equation? Psychologically i feel even more attracted by sweets than i was before knowing.

  • Great tips Carlo.
    I couldn’t agree more with you:
    Find a goal and really focus on it. Your success depends on it.
    If you don’t have junk food in the house, you can’t be tempted by it.

  • Thanks ��. The mental component of living a healthy lifestyle is a component many forget to emphasize. As I delve more and more and adapt to a Keto lifestyle, I sometimes become disheartened by the many deniers who refuse to accept the facts based and scientific evidence that underpins it.
    Yes, I have been told most of my life that fats in my diet were bad for my health and that carbs, especially non-refined ones were good. This was wrong! However, such an attitude has only been prevalent for about 60 years. And we now understand much of the anti fat bias was based upon bad science!
    What I do know is that the science behind the LChF way of eating has revised science backing it up! The tech world of YouTube has been able reach so many people with bypassing many of the gatekeepers of the SAD(Standard America.Diet)) despite the increasing levels of obesity in the US and Canada.
    And, personally for me, since I have embraced Keto I have not felt better in many years! Losing 15 pounds in two months helps too But I remain open-minded enough to be willing to accept new scientific info that might change my viewpoint!

  • Life is like a toddler. They fall down and get up again,fall get up until they eventually walk. We fall or fail at times,as everyone does, but like a toddler just get back up. Don’t stress just get back up.

  • Did I understand correctly that we should limit our intake of liquids? To how much per day? And gases, what are those? Things like beans and cruciferous vegetables?

    He talks about studies that were beginning or were already underway when this video was made. Are there any results yet, since this was recorded 4 years ago?

  • Hello FODMAP family:) It’s a new experience for me, but I’ve notice that my symptoms are decreasing. This is a challenging journey but it’s worth the travel. It only going to get better. Stay positive and stay on course:)

  • I’ll be “dieting” for like 2-3 days straight and then I’ll go off track and eat shorty for the rest of the week. I know it’s bad but I find it so hard to get back on track. But I need too, cus I know what if feels like to see results ��

  • Dude the track your progress tipp is gold! It’s so true. I never thought about it this way.
    And number 6 is the best. No need to say more!

  • its sad that he is relating IBS as a cost issue metioning how much work is missed

    instead of genuinely trying to help improve peoples health they are trying to address a cost issue for companies?

  • Only halfway through the video and so much great info! I started having issues right after having my daughter. Does pregnancy and/or labor mix up the tuning of the gut or be the cause of anything?

  • if FODMAPS are problematic for IBS folks, why do they have to go on a “low” FODMAP diet? they are still eating some FODMAPs, just in smaller quantities. The symptoms get better but they are still present to some extent (as shown in this lecture). Has anyone ever tried a “Zero” FODMAP diet? I know eliminating fruits and veggies sounds horrible to many of us, but if IBS folks would try it out for a week or two and go into complete remission wouldn’t that be great? or at least use it as a strategy for periods of flares. works great for me.

  • I noticed that eating fruit doesn’t satisfy my craving for sugar or eating rice and potatoes/sweet potatoes doesn’t satisfy as much as bread or pasta. What can I do? is it a mental thing?

  • The FODMAP diet has been of great help to me personally and many of my patients. The gastro department at the local hospital here in Norway recommend it to patients also. Excellent work. Spread the word!

  • Excellent video content! Forgive me for butting in, I am interested in your opinion. Have you thought about Mackorny Defeat IBS Blueprint (search on google)? Ive heard some pretty good things about it and my friend finally said good bye to the IBS nightmares with it.

  • Unfortunately, the slide froze just as he was giving the results of the BIG study… so the video doesn’t show that graph. Very informative, thank you.

  • Did Dr. Shephard compare the vitamin deficiencies before and after patients went on a gluten-free diet? I ask, because celiac disease and damage to the gut is known to cause issues of malabsorption so this is not necessarily the fault of the actual gluten-free diet itself.

  • Excellent dietary information and bodily functional process lecture  whilst it will take time to see it all and you may find it full on I feel its worth watching

  • Thank you very much for posting this video. excluding sugar and gluten has transformed my life. No more nausea in the morning, no more unpredictable episodes of diarrhea and no more constant abdominal pain.

  • The low FODMAPs diet transformed my wife’s life.  That’s why we’re now making a low FODMAP protein bar: https://www.kickstarter.com/projects/fodmap-bars/nice-protein-bars-without-fermentable-carbs