Are you one of the many people that has a great day of dieting only to ruin it time and time again at night? Trust us, we know where you are coming from. There is actually quite a simple answer to this in order for you to stay on track and see the results you want. Simply put, we call this daily carbohydrate back loading.
Any real nutrition expert will take into consider daily macronutrients or at the very least caloric intake and output. Typically in a common diet you will spread these macronutrients out evenly throughout the day. The other way of doing this is to position your carbohydrate load around your training for the day. That, on paper, is the most strategic place to consume carbohydrates so they are more readily used for muscular glycogen output. Although that may be optimal on paper we have found that the majority of people actually need something more consistent they can rely on to reach their goals and this is a flawed system by practice.
What we are suggesting is this: Calculate your macro’s (check out our TDEE article), then take your carbohydrates and save them for the end of the night. What you will need to do is simply eat Protein and Fats throughout the day, then at the end of your day you now have X amount of carbohydrates left to enjoy and fit your caloric total as well as your macronutrient needs. This has helped countless people stay on track each and every day because they feel far less deprived of the foods they want and can manipulate their day a bit more and eliminating that end of the night sugar rush.
Throughout your day with your protein and fats we do suggest stick to clean sources of proteins, limit dairy, eat plenty of vegetables, and find quality sources of fat to pull into your diet. This is by no means a way for you to eat garbage foods each and every day. You need balance, this simply provides your balance at the optimal time for you to stay consistent and succeed.
A common nutritional breakdown for macronutrients is 40/40/20 (protein/carbohydrates/fats). So if you had 2,000 calories to work from you would take 40% of that and contribute that to protein and so on. This will give you a baseline. As your weight starts to come down we suggest adjusting your calories slowly. You want to increase your activity before you lower your food consumption, that is the ideal way to approach this.
Remember sometimes the best solution is sometimes the most simple. Countless times people taking this approach have gone from struggling to lose weight, right to reaching their goals quickly and efficiently. Consistency is key.