Many lifters struggle with nutrition. Often lacking the knowledge and experience to implement a winning strategy. A common question I get is “where do I start”? Often, the first place to start is understanding the nutritional hierarchy and its practical utility. The availability of information is both a blessing and a curse. You basically have unrestricted access to information, but without the right filtration system, it can be difficult to appraise information and know where to begin and what the next progression will be. But by taking the time to understand the conceptual framework of the nutrition hierarchy you can navigate the murky waters of nutrition science with greater success.
Contrary to popular belief, dietary interventions to produce weight loss are quite efficacious. However the rate of recidivism is high at roughly 85%, with research demonstrating a substantial portion of weight lost being regained within just a few years (1). This is not simply a result of lapses in adherence, and in fact has strong genetic, biological, environmental and psychological influences. Given the audience this article will be seen by, the focus will revolve around strategies to optimize body composition both from a muscularity and leanness standpoint. The objective of this article is to understand why weight regain is so prevalent by exploring the various mechanisms (both direct and indirect) involved. From there we can compile a series of recommendations and strategies to bypass or at least minimize negative repercussions associated with dieting and the feared rebound. Although this article is not specifically geared toward bodybuilders or physique competitors, the majority of the information and recommendations still apply. I want to be clear that these are suggestions for individuals who are healthy with no medical conditions. And as always, ensure you seek help from a qualified professional such as a dietician or physician before making any changes based on the recommendations contained in this article.