Plan ahead for Success

do you plan aheadWhat do you do when you want to lose weight and become fitter? It’s simple – you may say – eat less! In line with this concept most people cut their calories drastically (1000 and even 800 calories per day seem popular lately). Will you lose weight at such a huge deficit? Yes, you will. But there are far more important things to take into consideration. Do you want to improve your health and fitness? Do you work out? If not, you should consider it to build some muscle (more muscle mass will really improve your metabolism and speed up fat burning). After all you don’t want to end up a skinny-fat wreck of a man or woman with a yo-yo effect just around the corner.

In order to avoid such an unhealthy and unsustainable diet you should establish an amount of calories that’s reasonable enough to keep you energized yet in a deficit and split your macros wisely. Same goes for bulking, muscle building etc. Whatever your goal you need to establish a healthy and balanced nutrition plan. You can find a lot of material online but preferably consult a dietician, coach or physician.

Why and How You Should Plan

Okay, so you have your numbers worked out. If you eat what you feel like at the time and track your food later – you will not hit your macros and you will probably over- or under eat! It may sound petty but if you plan your menu a day or even a few days ahead it will help you stay focused and hit your numbers. Use an app that will help you track – there are plenty out there to choose from. You can easily do it on your phone, tablet or computer. Of course, if you are old –school you can keep a paper diary – as long as your tracking is accurate. Making such menus ahead will help you make a shopping list and you will not wander around the aisles of the grocery store wondering what to buy (and making all the wrong choices).

Why and How You Should Prep

You may associate meal prepping with a crazy person who goes everywhere with a Tupperware full of weighed out rice and chicken. Well…yes and no. As long as it fits into your meal plan you can eat what you like. You don’t always have to carry a box of food. If you plan to eat out – that’s ok. But preparing most of your meals and snacks ahead will be tremendously helpful in sticking to your plan. For example, imagine you have a busy day and you come home tired. You have nothing ready to eat so you…. PROBABLY ORDER A TAKEAWAY! Such a silly way to sabotage your nutrition. Prepare all your meals a day or even a few days ahead. Have a healthy snack handy in case you really feel like a little treat.

Some people even pick a day like Sunday to prep for the whole week. That depends if you are comfortable eating food that’s a few days old, if not – simply prep a day ahead.

As challenging as it all may sound at first, believe me you will succeed in reaching your goal, save time and money!  And remember you can always use supplements to help you reach your macros, such as Rule 1 Protein.

Flexible Dieting-You can have your cake and eat it

flexible dietingYou may have come across the term IIFYM or Flexible Dieting but yes, we agree, it sounds a bit cryptic to say the least. So what would you say if we told you that you can eat everything you like in moderation and still lose weight, build muscle and achieve all your fitness goals? Crazy, right? Yet, there is a whole community of fitness people who do just that to stay in shape or even compete in international bodybuilding competitions. Yes, you heard that right, they eat donuts too!

What is IIFYM?

IIFYM stands for If It Fits Your Macros. The term ‘macros’ refers to macronutrients you consume daily – protein, fats and carbohydrates. The diet approach is based on a calculation – the amount of calories you need daily to lose weight safely (small deficit compared to the maintenance number) made up of the right proportion of carbs, fats and protein. Usually you will consume 35-40% carbs 35-40% protein and the rest will be fats (20-30%). There are multiple calculators online that will help you estimate your numbers based on age, weight and activity rate. It will also vary depending on your target – weight loss, gain, muscle bulk or maintenance. Then, all you have to do is track all your meals so they add up to your daily macro and calorie targets. If you want to eat a donut and it fits into your daily plan – go for it! It is very important to stick to healthy, whole unprocessed foods 80-90% of the time, though to ensure you are healthy and losing weight consistently.

Why it Works

You may say – ‘so IIFYM is simply reasonable, healthy eating.’ Exactly – no rocket science here! You can eat lots of nutritious foods with occasional treats and get in the best shape of your life. Unnecessary restrictions or excluding food groups will only lead to emotional eating and binging in time. Foods should not be labeled ‘good’ or ‘bad’, ‘clean’ or dirty’. According to a nutrition expert Alan Aragon blaming or excluding single foods gives them power and can lead to further problem such as eating disorders. We should look at the issue of nutrition from a wider perspective – there are many elements that make up a healthy or unhealthy lifestyle. You shouldn’t shame yourself for eating anything. Just make it fit in with your goals and keep a balanced approach.

There is a bit of a debate recently on Flexible Dieters promoting an unhealthy lifestyle. Some of them may share more junk food photos than seems reasonable but that’s ok. If they feel like it fits in with their goals and lifestyle, who are we to judge. However, we strongly recommend a 90% healthy foods approach which will ensure you stay not only slim but healthy and energized! Here is a tip as well to help you if you are finding it hard to get in all your protein.  Why not try a Protein shake.  Optimums Nutrition has a delicious whey protein gold standard that comes in a large variety of flavors so you don’t get bored!

About Time Toasted Coconut Cream Pronuts

I have really been in this Pronut kick lately, since I can not have regular donuts being on prep. Plus, I wanted to try out my other big donut molds too. I actually made these ones for my dad because he loves anything coconut and anything sweet. The recipe is simple, convent, and quick. I am using About Time Whey Protein Isolate. Lets get on with the recipe!

Here is what you need:
1 scoop of About Time Whey Protein Isolate

1/4 c egg white

2 tablespoons coconut flour

1 container Oikos Tripple Zero Greek yogurt in Coconut Cream

1/2 tsp baking powder

1 oz fat free cream cheese

3 tbsp of unsweetened coconut flakes


Step 1: Preheat oven to 325F (163C).

Step 2: Mix protein powder, coconut flour, and baking powder until mixed throughly. Then combined the egg whites and greek yogurt and mix well (batter should be thick).

Step 3: using a plastic sandwich bag, scoop in the mixture and cut off a corner, creating a pastry bag effect.

Step 4: Pipe batter into donut pans and bake for 8 – 10 minutes or until pronuts are firm

Step 5: While the pronuts are cooling, put coconut flakes and truvia in a pan over med-high heat until it turns into a golden brown. Place on a piece of wax paper to cool

Step 6.  assemble your pronuts with the fat free cream cheese and caramelized coconut flakes and enjoy!! 🙂

macros: 9p/5c/2f per pronut with toppings (75 calories)

Sossie Rose