We face a lot of nutrition myths that derail our best efforts to get healthy.

One of those myths, “Eating fat will make me fat.”

But instead of listening to myths, let's try a little science.

Precision Nutrition coach Shasonta Delmage says fat has a place in our diet, helping shuttle nutrients into our cells. The key here, she says, is making sure to eat all your macro-nutrients – that’s carbs, proteins and fats – in each meal or snack.

It’s not rocket science, but Shasonta does say each of us is our own “science experiment” when it comes down to what your total calorie needs are in a day or what combinations of foods will work best to meet your goals.

What works your best friend or even your sister, isn’t likely going to work for you.

That’s why the Best Day Ever Challenges are set up the way they are. Sure, we’ll ask you to limit dairy and wheat, but the degree to which you do those things may have a lot to do with where you’re at currently.

If you’ve been eating a bagel and cream cheese every morning for breakfast, just limiting that heavenly combination to twice a week is a great first step.

Making these incremental changes is your own “science experiment.” By making just a few small changes to your diet and lifestyle (more sleep, anyone?) during one of our challenges gives you the data to know what works for you.

The carb conundrum

Most likely, you will find you’re eating fewer carbs on this challenge than your typical diet. And that can be hard to take.

“We have a carb-dominant diet,” Shasonta says. With the convenience of grabbing a hamburger, iced mocha or a granola bar, it’s hard to avoid choosing a carb-laden meal or snack.

When choosing what carbs to eat it’s about getting the most “bang for your buck.”

Carbs with a high glycemic load, such as rice, spike blood sugar, which leads to that inevitable “crash” that makes you feel like reaching for more carbs to provide another boost.

So how do you get out of that downward spiral?

“It’s not hard to clean up your diet, just do it a little bit at a time,” Shastona encourages. And that may mean you get better and better at hitting your goals as the Challenge progresses.

Her super easy plan of attack is this:

• Determine the small changes you plan to stick with during the Challenge.
• Make a tick mark on your calendar for each day you achieve it.
• Use daily positive affirmations. Say “I can do this” in the mirror each morning.

You may also want to experiment with your portions, she suggests. Often our eyes are bigger than our stomachs, so put just half of what you think you will eat on your plate, then eat slowly and sip water between bites. Eating this way can help prevent ending up “beached on the couch” after dinner.

The Challenge will require some work on your part. If you’re revamping your eating, you’ll want to commit and prepare by making sure your fridge and cupboards are stocked with good choices.

And don’t quit after the challenge is over. Take what you’ve learned, adjust and move on to the next “experiment.”

A final word encouragement from Shasonta as you begin:

“The more you do it, the easier it gets.”

Want to learn more about the Challenge: click here to sign up!

 Photo by Ive Erhard on Unsplash