A few tips.
Excel/Spreadsheets
If you don't have excel, you can sign up for a gmail account and can use google's spreadsheets. It's excel compatible and even lets other people view it (if you "publish" it). Like this.
http://spreadsheets.google.com/ pub?key=p3sc49VxIPGKjNhshtLrtS w
Nutrition
I won't claim to be on expert, but I happen to pretty familiar with TNT, Adam's Diet, Precision Nutrition, The 7 Habits, TAP, Clean Eating, etc, etc.
So, if you need help and/or are shy or embarrassed or even just want to feel like you have a secret edge on your nemesis, feel free to PM me with any questions.
Goal Setting
Make sure you goals are realistic and achievable. And, make sure that they won't make you miserable. By setting achievable goals, I don't mean lowering your compliance from 90% to 80%. That gets you nowhere. 20% slop? Come on. You can do better. I'm talking about picking a diet or nutrition plan that you are comfortable with and giving it a fair chance.
If you hate counting calories and keeping track stuff, don't pick a plan that requires that. You set yourself up for failure.
A new diet is a big thing. It will definately be a change. Possibly a shock. Be prepared.
Specific to those new to low carb diets
Hang in there. The first few days can be hard. Not on everyone, but on some. I've found that I tend to do better giving myself a few days of "bigger eating" at the beginning. Not BIG EATING, just bigger than you know you'll be eating once you've adjusted.
The first few days, you're body is adjusting to living more off fat vs. carbs. Takes time and energy. Maybe not the best time for a really low calorie diet, too. Just eat more for a few days. Don't pig out, but relax and know that after a few days, you'll be ready to go.
This "bigger eating" will also make sure you have the energy to lift weights or do your intervals. These take quick energy which you might not have. So, give your body a little extra to work with until it can generate that energy from fat.
Personally, I used the first few days to enjoy some extra fats. Nuts, seeds, butter, etc. Even tried cream in my coffee. Doesn't matter. But, I didn't really eat enough fat, anyway. Most of us don't eat enough fat to support a low carb diet. We drop the carbs and don't tend to replace even part of those calories with anything. Trust me, a low carb, low fat diet is a recipe for disaster! So, eat or drink some extra fat and see what it's like. Maybe it will help your body adjust a bit quicker, too. Theory...
The lack of energy can be real, but it passes. Use these tips to ride out the first few days. What are you losing in a few days, anyway? Keep yourself lifting and not miserable and you'll be in it for the long haul.
I'm in
