I’ve tried a lot of diets, and I have a lot of trouble committing and maintaining structure. I eat out every day. I don’t exercise much. I’m having trouble with willpower fasting. Still I think the most “ADHD friendly” way of dieting is likely fasting. It requires little practical restructuring of ones life, just commitment and willpower. Do you all have anything better? Any advice?
Shift from “diet” to healthier nutrition. Meaning slowly build a habit of eating better without overwhelming oneself.
If you eat out, inquire about more diverse menu options. Less processed food, more protein and fiber.
It’s a journey, it takes years, don’t rush it and you’ll be surprised of the results
from what I understand, protein in the average American diet is overloaded. https://www.health.harvard.edu/nutrition/when-it-comes-to-protein-how-much-is-too-much
It’s almost impossible to consume unhealthy amounts of protein - you have to be supplementing protein pretty excessively or eating exclusively meat to get to the point that it’s damaging to you. Most Americans do not follow dietary recommendations or even hit the .8g/kg per day. From an ethical perspective, it can be good to reduce animal-based proteins, but the idea that Americans are eating too much protein is absurd and not based in fact. 1 2
Your links don’t say that excess protein in take doesn’t have an effect on people. Just that most people don’t get enough and getting enough is important. Also I literally linked my proof Which is baked my Harvard. This isn’t my opinion it’s fact that I’ve cited. If you want to call it absurd, email Harvard.
I originally started with protein diet and casual gym goings. Gym forces you to eat more protein and use up a lot of excess calories. Also, you feel energised and mentally uplifted.
Once you’re few months into gym routine, you’ll read up more how to hit your macros, how to restructure constituents, how to manage appetite. For now, this all Will overwhelm you and you’ll have trouble sticking to any of it. I know I did.
Since you’re at the start I suggest simply start noticing healthier options. Do it intentionally for few weeks before even doing anything. When you put more effort into this, you’ll discover your own ways how to eat better without the need for fixed “diet”.
You might benefit from one of my “graceful degradation” tactics. I order too much delivery food too, but I keep a stock of frozen vegetables and canned beans/tomato to boost it with. Most of them only need 3 mins in a microwave, which is less time than it takes for the delivery.
You would be surprised how much frozen spinach can be put on a pizza without changing the flavors. Peas and broccoli can go in almost anything with a decent sauce, especially curries. Those are my top 3 stocks, mostly because leafy greens tend to expire the fastest when fresh.
Also, for non-frozen stuff, a pound of potatoes takes 7mins in my microwave. And when I do cook something like lentils or rice (where i can put it on the stove, set a timer and walk away), I make a double batch and freeze the rest to bulk out and diversify other foods.
Tinned tomatoes or passata can be dumped in a bunch of things without much thought beyond “make it hot and less wet”. Dried seaweed and shiitake mushrooms too for Asian foods.
I also lean on raw carrots and almonds for snacks.
I hope they can help, I know your problem well. It allowed me to go from a “oh God I have to cook an entire meal” mindset to a “oh I just have to microwave something and then dump it into a bowl when the meal arrives” mindset. When it’s about the same amount of trouble as instant noodles but you can also fix your nutritional deficiency(s) at the same time, the task seems a lot more manageable.
It also eliminates discovering your ingredients have expired when you finally can make yourself really cook.
I honestly just count calories and take walks. I’m too scatterbrained to do anything fancy beyond that.
This is good practice for anyone really. Using an app or notebook to become conscious of what you eat and some exercise are a fairly surefire way lose weight than just trying to find a food hack of some kind. The all X, or eat only Y, or do Z diets tend to all fail after a while when you start wanting to eat like normal food again. With calorie counting and exercise you can just eat normally while being conscious of your portions.
This of course comes with caveats like try to have a general balanced diet and eat healthy. Its not advisable to like at nothing but junk food and make your numbers. That said you can still eat desserts, and munch on chips, and eat pizza and stuff. Counting just helps keep you from over indulging.
Also as with any diets it’s a slow and steady process so it’s ok if you have a cheat day every week, or slip up every once in a while. You arent a failure and havent ruined all your progress just because you over indulge during a holiday or at a wedding. You just gotta be aware and get back on track as soon as you can.
Also also with any diets where you restrict your eating its good to try to keep a healthy outlook on weight and nutrition as in some cases being overly conscious of consumption can lead to potentially gaining an eating disorder along the way. Calorie counting goes both ways. You dont just limit your intake but you make sure you eat enough every day!
2 Veggies + carbs + meat Works perfectly. No sugar. No drinks except water. Fruit as a snack. You have to cook.
The thing is, everything I cook for myself taste like dog vomit. So I end up wasting more food than if I went out to a place and got exactly what I want, in a single portion.
I think you have to cook kinda kills it for a lot of people. The second I establish a cooking habit it is killed by travel. Also it’s a lot of work I don’t have time or mental energy for.
It’s not perfect but here’s what I’ve been doing lately. It’s my favorite method so far because, like you, I find cooking to be too much work most of the time.
From the store I’ll get:
- protein: usually ground beef, ground turkey, or boneless chicken
- premade sauce: not just spaghetti sauce but also teriyaki, sweet and sour, curry, pesto, whatever catches my eye
- whole potatoes or sweet potatoes
- frozen vegetables
- cheese
- rice or pasta if I’m running low
Once or twice a week I’ll throw the veggies in the oven to roast, bake a couple of potatoes (or sweet potatoes), and cook the meat with basic seasoning (salt, pepper, onion and garlic). When everything’s cooked it goes in separate containers in my fridge. If rice sounds good I’ll make a batch of it too. Just make sure you make enough for 3-4 meals.
When it’s time to eat, I just throw it all together with a sauce and heat it in the microwave. So maybe I’ll do protein + veggies + rice + teriyaki sauce. Or protein + veggies + cheese stuffed in a baked potato. Or protein + veggies over pasta with spaghetti sauce.
It does take a chunk of energy and executive function to cook the foods, but if you can get yourself to do it then for the next several days you can be eating in 5 minutes with minimal effort. Since my family insists on eating Every. Damn. Day. this makes it a little more tolerable.
