How To Create A Diet Plan Your Clients Will Actually Stick To
As a personal trainer, you might occasionally be asked to crate a diet/nutrition plan for a client, especially if their primary fitness goal is weight loss. Any experienced PT will tell you that it’s very hard to get a client to stick to a diet plan, so we’ve provided some tips for this…
Please note that these tips are designed for general healthy eating and light weight loss. If your client is badly overweight or obese, then a highly specialized rigorous diet and exercise regime is required to treat them.
Protein for breakfast
A lot of clients falter with their diet plans and snack on extra food during the mid-morning period after breakfast. Many of them will eat a small breakfast, go to work, feel hungry still, and snack on things at their desks in their place of work to keep them going until lunch.
You’ll help your client get their nutrition day off to a great start if you can get them feeling sufficiently full after breakfast that they won’t feel the need to eat again until the early afternoon.
The way to do this is with protein, probably the most satiating of all food substances. Most breakfasts contain hardly any protein, but if you get your client eating 10-20 grams of protein in their first meal of the day, they’ll feel very full and shouldn’t want to snack or eat anything else until lunch time at the earliest.
You can meet this protein requirement with two or three eggs, one scoop of protein mixed in water, half a scoop of protein mixed in milk, or maybe just a protein bar.
Try to get your clients to eat their high protein breakfast within thirty minutes of waking up, before their body starts telling them they’re hungry.
Swap bad sweet for good sweet
One of the reasons people eat unhealthy foods is because the sugar contained in them makes them seem very satisfying in the short term. People crave the sweet taste of things like sweets, cakes and ice cream.
Getting clients to cut back on these things is difficult, but you can make it easier by telling them to add things to their diets that taste nice and sweet but which are also healthy.
For after-dinner deserts, tell them to eat things like strawberries, raspberries, or various sliced fruits, all with optional low fat cream. Cutting unhealthy desserts out of a daily diet will strike a good blow for reducing daily calorie intake.
Also encourage your clients to eat apples and oranges during the day. Apples are a good thing to tell clients who crave sugary things to snack on, because the sugar in apples is bound up with other food substances like fiber, so someone will feel fuller and more nourished after eating an apple than they will if they eat a junk food snack that contains free sugar, meaning sugar as a stand alone substance not bound up with anything else.
Balanced main meals
In order to keep your client satisfied with your diet plan, it’s very important that their dinner meals be balanced and contain rich sources of protein, carbohydrates and vitamin-loaded vegetables.
If your meals are not balanced and don’t sate all of your client’s desires and bodily cravings, your clients will lose faith in your diet programme and either do their own thing or consult a different PT.
A good example of a balanced dinner meal is lamb chops, rice, peas and broccoli. Another good example is gammon, pineapple and low-fat oven chips with a few slices of buttered bread on a side plate.
Quick and straightforward meals
Many of your clients will be busy working professionals who don’t have a lot of time to cook elaborate meals or hunt around shops for exotic ingredients. Part of the reason for the rise in overweight people in society is the reliance of busy people on fast-food and microwaveable ready-meals.
If you want your clients to stick to your diet plan and prepare and consume the meals you design for them, keep the meals relatively quick and easy to put together, and make them comprised of easily obtainable ingredients.
Be diverse and mix things up
One of the reasons clients deviate from diet plans is because PTs make the mistake of trying to get them to stick with similar foods all the time.
Mix things up. Never have the same two meals appearing in your diet plan in adjacent days, be they breakfasts, lunches or dinners.
Create for your client a list of these meals and allow them to decide which days of the week they have each meal on.
QUICK FIRE SUMMARY
- Protein for breakfastTry to get your clients to eat their high protein breakfast within thirty minutes of waking up, before their body starts telling them they’re hungry.
- Swap bad sweet for good sweetFor after-dinner deserts, tell them to eat things like strawberries, raspberries, or various sliced fruits, all with optional low fat cream.
- Balanced main mealsIf your meals are not balanced and don’t sate all of your client’s desires and bodily cravings, your clients will lose faith in your diet programme.
- Quick and straightforward mealsKeep the meals relatively quick and easy to put together, and make them comprised of easily obtainable ingredients.
- Be diverse and mix things upNever have the same two meals appearing in your diet plan in adjacent days, be they breakfasts, lunches or dinners.