After trying all this stuff, I've found it easier to eat normal foods, just in smaller quantities, for the most part.
I still use some bodybuilding-style techniques:
- mixing defatted peanut butter with a small amount of regular nut butter. This allows you to increase the volume of 'butter' without as many calories. In other words, it allows you to experiment with balance: too much protein or too much fat are each problematic:
Too much protein: unsatisfying
Too much fat: too many calories
- sugar free jam is pretty good, like wes suggests. They just take the sugar out of fruit, so it still has a lot of micro nutrients and fiber. On the other hand, some sugar is good. Again, I only use this to keep balance -- sugar-added jams have too much sugar in too little volume to be of much use to me -- NOT to replace fully a 'dirty food'.
- aspartame drinks: I never FULLY eliminate these, but again, I'll opt for a real-sugar drink pre workout. Keep consumption in moderation.
Beyond that, just moderate:
- keep everything on proportion, don't go overboard on any one nutrient or ingredient.
For example, I used to eat as much as 2-3 lbs of broccoli in one meal. When I limit myself to one lb and then, say 1 lb of eggplant and asparagus as well, I'm much more satisfied.
At this point, I realized even 1/2 lb of each is more satisfying than 3 lbs of any one -- hence variety allows me to reduce the amount I eat and overall caloric intake, without increasing anxiety or hurting my physique.
Also, I've never dieted for a show but I'm always as lean as some guys who put up 'contest condition' pics, so take all this for what it's worth. I speak from the perspective of someone who tries to achieve the best year-round physique only.
