When you are first starting to get into a new lifestyle it is really hard to know where to start when it comes to nutrition. Don’t eat this, eat that, do not touch this, this will make you lose it faster, and so on! It is overwhelming to say the least. What I have found to be the best place to start is to figure out what you are currently eating.
Pick a day and start writing down everything you are eating. All of it, the good, bad, and ugly. If you lie or skip on writing certain things like cookies, you are only hurting yourself. Writing things down will let you visually see exactly where you end up at the end of each day. You will be surprised at what you are eating just out of habit or because it is in front of your face. I would do this for a couple of days.
Once you have a couple days logged, you will either be over eating, under eating , or perfect. 90 % of the time it isn’t perfect, and that is ok. That is why you are logging your food, so you can make changes. From there you can see what you need to take away or add. For most people, they are low on protein and high on carbohydrates and saturated fats. By logging your food you can go back into each day and either add in protein to the meals that are missing it or take away foods that you are eating way to much of.
Here are some examples-
Breakfast- Oatmeal, You can easily add in some sort of protein like eggs or a protein shake.
Lunch- Caesar salad, You can add in some grilled chicken
Dinner- Pork chops, mashed potatoes, garlic toast and green beans. You can choose one of the carbohydrate sources and remove one.
Snacks- Apples or fruit. You can add in some cheese, Greek yogurt or a protein shake.
The trick is to work with what you are already doing. When you change everything all at once you are just going to overwhelm yourself and give up. Making one simple change every day will lead to bigger changes over time, as much as I hate to say it, it really is a marathon not a sprint. Play the long game and stay consistent, you will win every time!