A 3min Read

Is +5/-5 grams really the gold standard for tracking?

Many people and companies believe in the +5/-5 approach to tracking and it certainly works but at PLT Nutrition we don’t believe it is needed or of any benefit.
The approach asks you to be within +5/-5g of your daily macro targets.
 
It’s benefits:

• It ensures accuracy

 
It’s negatives:

• Its restrictive. It takes a typically flexible diet and makes it less flexible.
• It asks a person to push through and eat even when not hungry. This blunts our body’s natural hunger signals. Eating beyond fullness is a part of why many people are overweight in the first place.
• It can easily become a stressor of a diet and worse, can uncover/ exacerbate obsessive tendencies and result in fatigue and disordered eating.
• It’s unnecessary.

Whether you track your daily fish oil, whether you track 3 or 7oz of broccoli, salad leaves, salsa, marinades etc isn’t going to impact your fat loss or general health goals. No one ever became overweight eating these things.
Yes they are part of your overall calorie intake; yes, you most likely underestimate the number of calories you eat, but whether you track these items isn’t of consequence.
It’s the other parts of your life that are the impactful areas, the parts that should be tracked and controlled.
Fat loss comes from reducing your calorie intake and possibly increasing your calories burned, that’s not likely going to come from reducing broccoli and if that’s your approach it’s the wrong approach.
Your tracking isn’t designed to be an expression of your complete calorie intake or your metabolism. It’s designed to identify the areas of your diet that can be improved and apply control to. If you do this, you can achieve your goals and track in a much more relaxed and fluid manner.
 
There’s nothing wrong with +/-5 if you enjoy that approach - PLT Nutrition just believes it’s unnecessary...
 
And this why we are THE “Really Flexible Dieting” company 💛
tks
Paul

A 4 minute read

As we approach the holiday season many of you are probably thinking about a lot of eating related things, such as how will you get to January 1 having not gained 5-10lbs, and how will you survive the endless holiday events while sticking to the plan that you are following.
Statistics show that the number one reason for weight gain over the course of the year is holiday and vacation eating. If you feel have experienced this in the past, why not make this the year you change?!
 
The PLT ABC’s are the building blocks of our nutrition plan and can be applied to specific situations giving you a guideline to help you stay focused and working hard despite special occasions like holidays!

Accountability:

• Have a plan in place before the holiday season begins
• Talk to your coach, if you’re working with one, about any specific concerns you might have
• Ensure you have your regular foods prepped and ready in addition to the ‘holiday’ foods so that your eating remains on track 
• Prepare a menu that includes foods that you enjoy and you might want to indulge in moderately
• Decide what you will track and what you won’t (no need to track Thanksgiving dinner, but the eating that follows, including leftovers should be tracked) 

Balance:

• Look at the holiday week and decide how you will balance your days; you may have 4 parties & 2 big family meals that you will need to plan your day to ensure that you remain on track
• Ensure you're getting your regular exercise in and remaining active
• Be present within yourself each day and be mindful of your intentions and your goals
• Plan to eat a high protein, low fat & carb breakfast, possibly delaying breakfast, on party days. Before heading out, eat a little something, maybe a salad with a little protein so that you are not showing up hungry!
• Hydrate, hydrate, hydrate
• Limit alcohol to 1-2 drinks if at all; sparkling water w/lime is your friend
• Pie & whipped cream OR dinner rolls & butter; plan to choose wisely so you feel satisfied and happy

 Consistency:

• Your plan doesn’t end on Thanksgiving eve and restart on New Year’s Day; stay focused throughout the season 
• Stick to your normal routine except when your routine changes
• A holiday event on Friday evening does not mean the entire week is a blowout
• Exercise daily
• Communicate with your coach, a friend, a family member when feeling stressed
• Track as usual, except special holiday meals
• Check in with your coach as scheduled.

The 3 basic approaches to holiday eating:

• Eat the entire table and drink all the alcohol! Start early, like Thanksgiving Eve (if you didn’t start on Halloween) and go through New Year’s Day! Eat with wild abandon, you’ll start that diet soon and be fine (Let's not do this please!)
• Choose one day out of the week like Thanksgiving Day or Christmas Day or Eve to allow yourself the freedom to eat at will. BUT being mindful that you’d rather not wake up feeling terrible the next day maybe limit alcohol to 1-3 drinks that don’t have 300cal each. Eat less stuffing if you know you want pie; eat raw veggies rather than all the deliciousness on the charcuterie board. Relax, be conversational, enjoy a lovely meal with family and friends knowing that the next day you will get right back on track (Let's do this please!)
• Track your holiday meal as you would any other meal. This is not strongly suggested as it’s not necessary but if you are more comfortable doing so then you absolutely should. In some cases we are attending a holiday event that doesn’t really mean much to us but it’s a commitment we have and we’d just as soon consider it like any other day. Do what works best for you.

 
 Tips & Tricks:

• If you are hosting you are golden! Make everyone’s favorite foods including the things you love that will ensure you don't completely over indulge (veggie platter, fresh fruit to snack on instead of charcuterie yummies)
• Make those same things to take with you if you are invited to someone’s home
• Eat a light but protein focused breakfast
• Hydrate well all day
• Mingle with a water or seltzer in your hand and when you look at the appetizers navigate towards raw veggies and stay away from the cheese etc.
• Talk! A lot! It keeps your mouth busy!
• ‘No thank you’ is all you need to say when Uncle Jim wants to pour you another mug of spiced cider
• Fill your dinner plate with veggies first, then load up on protein and take small servings of starchy carbs
• Eat slowly and relax and enjoy the moment
• Washing dishes is NEAT! (Non-exercise activity thermogenesis) Pitch in and increase your movement after eating instead of hitting the couch!

 
Above all else, smile, have fun, love your family, cherish your friends but remember your goals. We wish you a healthy and happy holiday season and we wish you an epic scale reading on 1/1/20!
​
Thanks
Patti