Read time: 4 minutes
Reading through the weekend 30 day challenge check-ins and loving the honesty. Lots of great things brought up that I want to touch on below.
The weekend often brings a different approach to nutrition, where many people feel they can kick back, and loosen up before hitting it hard again on Monday. The issue is, that your body doesn't process your Fri/Sat/Sun nutrition differently than your Mon-Fri nutrition, and if you truly want to reach your goals, you have to be "all-in" everyday.
Being all-in doesn't mean deprivation, or shying away from dinners parties and restaurants, it means that you just need to plan a little bit better, or let your friends know that you won't be having that extra glass of wine tonight - you've got goals and only one fits! You're committed to your health, and you've made it a rule to yourself not to blow over just because it's the weekend. Your friends will get over you skipping out on the extra piece of pizza.
"I really struggle with my macros on non training days - I have a hard time with the lower carbs and higher protein....every single weekend (my non training days are fri & sun) I end up binge eating and starting all over again Monday!
Hoping this challenge helps me stay on track for the next two days" - 30 day challenger
"I am really really struggling with my rest day macros! This week, I have had more than usual rest days due to other obligations (sad!) and I am having such a hard time with my fats and calories and even a bit of my carbs! I have no problem hitting my protein macros! My fats are always way too low. Today, even though I tried to focus on my fats, I was still at 20g lower than I should have been..... - Private Nutrition Client
Dr. Alli: I didn't set the macros for the first individual, but rest days can be extremely difficult to manage because likely your cals are lower, your carbs are lower, your fat is higher (second quote) and your protein can vary. Rest days present a problem, as some individuals think "I'll just workout and then eat my workout day calories" which actually can work the opposite to how you want it to. The cycling of carbohydrates is important as to promote muscle growth on some days, and maximize fat loss on the other days.
If you find yourself constantly binge eating on a certain day of the week something needs to change in either your macros programming, or the way you approach your macros on this specific day.
If hitting high fat is your problem...
For many of the individuals I work with, Fat is a increased on the rest day. Good choices need to be made in terms of the quality of fats you put in your body. Foods high in omega-3s are preferred. It can be tough to hit a high fat number without going over your carbs. I've compiled a list of foods below to opt for on your rest days.
Start early with a quality breakfast!
Consider adding fats/oils to your meals as a good way to hit your target
"Weekends are definitely harder but I always manage to be "ok" hitting the protein goal is harder to obtain for me. I've been doing my breakfast at 50g of protein. By lunch I hit 70-90g. But I still need to eat protein for dinner.... And I don't have much of an appetite for protein in the evening. I think I need to reverse my lunch/ dinner. Keep my dinner lighter. And jack up my lunch. It's all learning for me!"
Dr. A: Great idea! Nutrient timing is less important that hitting your overall macros.
"Today was my first "weekend" night, and I worked a long week, so I knew i would want a caesar. I made it fit and ended up moving things around to accommodate. Before, I would just eat and drink whatever and not worry so again I'm happy to have accountability. "
Dr: A: Nice job! Feels good to know you can still eat whatever you want, just in the portion sizes that works best to continue to hit your goals.
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