©2016 Rachael Muldoon

Rachael Muldoon | Melbourne, Australia.


September 17, 2016


 As a coach I am so unbelievably passionate about getting results for my clients. Clients always ask me "what is the best diet" or "what do you think of the X diet". To which I answer "there is no one diet that is better than the rest" and "I don't think much of any diet with a name". I see so many people falling in to the trap of a diet, often sticking to some regimented rules or under-eating. I see people yo-yo dieting using the same diet or a different diet each time. Repeating the same behaviours expecting a different result. Each time rebounding back from their diet to their previous state, if not worse! Sounds like the definition of crazy to me. 


To avoid this, I suggest shifting away from following a 'diet' and start 'nutritional planning'. There is a few key differences between a 'diet' and a 'nutritional plan', I have listed some differences of you to look out for a start avoiding the yo-yo.


A diet:

  • has a name

  • aimed at weight loss (fat AND muscle)

  • one size fits all

  • ignores individual goals and nutritional needs

  • is not tailored to your lifestyle

  • always the same

  • Restrictive (food types and timing)

  • has rules

  • induces feelings of guilt

  • short lived and unsustainable

  • damages your relationship with food


Nutritional plan:

  • can be applied to any goal

  • addresses deficiencies

  • aimed for optimal health, body composition, and performance (maintaining muscle and strength)

  • non restrictive (can eat any food type, anytime)

  • teaches you to make good choices

  • sustainable

  • flexible in approach to food types, likes and dislikes, and personal beliefs

  • suitable for specific dietary requirements or choices

  • changes as you change

  • focuses on fitting your lifestyle

  • has personalised calories, macronutrient split, micronutrients, timing and supplementation based on weight, height, sex, age, training load etc. 

  • strengthens your relationship with food


To get results you do not have to feel restricted or controlled by food. For my clients I always start with a nutritional template. I look at how that person is currently eating and begin implementing better structure. I do not list foods that they can or cannot eat. Most people know what good food choices are. I don't think any one needs to be told that a salad is going to be better for them than a chocolate bar. When it comes to eating well to achieve strength and improved body composition, your nutritional plan may have to be more specific. I have already written about the hierarchy of nutritional importance for body composition HERE.

1. Caloric Intake, 2. Macronutrient Split, 3. Micronutrients, 4. Nutritional Timing, 5. Supplementation. This is the basis for my nutritional recommendations with clients. And I urge people to consider these elements before embarking on a nutritional plan.





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