Changing Your Food Quantity And Quality
CHANGING YOUR FOOD QUALITY AND QUANTITY Stage 1 of our 5 step formula on how our clients lose their first 5kg?
It doesn’t matter what the goal is, everyone starts with an overhaul of their diet. There are two things that we should address immediately, food quality and quantity.
You see contrary to popular belief, the best way to lose body fat is to actually eat more. Now I don’t mean more of anything, but more of the right types of food groups. Nearly everyone who starts their journey with us is either eating way too much poor-quality food, or they’re not eating enough food in general.
Our bodies convert energy from the very foods that we eat. The process begins when we consume food, followed then by the digestive process, it is then absorbed and moved throughout your body. Certain amounts of food we store and certain amounts we use for energy. In its simplest form, we must have energy to allow our body to function optimally on a daily basis. There is a certain amount of energy required so that each of your physiological actions can function. So, when you feel sluggish, when you crave foods, when you feel irritable, when your muscles ache, and when you struggle to workout, these are all signs of physiological functions that are not working optimally. In fact, these are the same symptoms that people get when they follow very low-calorie diets. Do they sound familiar?
Your liver needs energy to detoxify, your heart has to pump blood around your body, your brain needs energy to think and remember things, your pancreas has to release insulin which helps manage your blood sugar, and your muscles need strength to allow you to move and recover from each day. All of these functions are also extremely important for fat loss. So, when people follow very low-calorie diets for too long, their bodies just say NO. This is when you reach a plateau, and after too long you rebound and add all the weight back on (I’m sure you know the feeling).
How Should You Be Eating
You might not believe this, but losing body fat is actually very easy. Within the first few weeks, most of our clients end up telling us that what they’re doing isn’t that hard. You see, anything that you don’t like doing, won’t get achieved. You should enjoy your food, enjoy preparing it, and also enjoy the end result of how it makes you feel and look. Part of the process of increasing food, allows you to sleep better, work better, any play with more energy.
Here’s the steps we’d like you to follow:
1. Cut out any processed food groups (cakes, biscuit , crisps, sweets, ready meals, cheap sliced meats etc).
Doing this one simple step will cause you to drop at least 4 – 5 lbs. You see, these food groups offer zero nutritional value to your body. They don’t help any of your systems function. A lot of processed foods will cause you to become inflamed, which is when you end up retaining water.
2. Eat three / four meals per day
Males start at 4 and females at 3.
These can be placed at times that are convenient to you, but just make sure
they are within 3 – 5 hours of each other.
3. Each meal must contain lean protein (chicken, turkey, white fish), or fatty meat/fish (salmon, mackerel, beef).
Start with a portion of protein that is the size of your palm at each meal. Eating protein will support the activity . Eating protein also helps you to keep full between meals, it also helps you to keep your muscle or build it. Muscle is metabolic, which means it requires a good amount of energy to function. This energy requirement is a key part of the fat loss process.
4. Eat vegetables with every meal (don’t worry about counting them).
Deficiencies in vitamins and minerals found in vegetables and fruits can lead to many symptoms such as acne, dry skin, dry mouth, puffy skin, tingling hands/feet, brittle/thin nails and many more. It’s no coincidence that many of the symptoms above decrease or disappear when vegetables and fruits are reintroduced to the diet in the right amount. Vitamins are essential for our normal physiological functions such as growth and reproduction. Minerals serve as building blocks for our bodily structures; they form the foundation of our teeth and bones and help construct our cells and enzymes. Phytochemicals have been shown in research to help protect us from disease. Examples of these are resveratrol found in grapes, lutein in spinach and lycopene in tomatoes. Vegetables and fruits are also associated with a lower incidence of diseases. Bottom line, the healthier your body is the easy you’ll find it to lose body fat.
You’ll also have way more energy through the process.
5. Eat a portion of fats with each meal (if you’re not having a fatty meat or fish source).
Fats provide us with an energy source, they also help manufacture and balance our hormones (you need optimal hormonal levels for fat loss). Fats are critical for the transmission of nerve signals that create muscle contractions (you need muscles to lose body fat properly and shape your body), and it also transports the fat-soluble vitamins A, D, E, and K (supports bone growth, immune systemhealth and protects red blood cells).
The big bonus fats are omega 3 (ALA, DHA, EPA). These can be found in oily fish, and they help keep your cells more fluid. If the cell membranes are more fluid, it increases insulin sensitivity and ultimately fat loss. Fats to choose from are coconut oil, seeds, olive oil, avocado. A portion would be half a tablespoon of seeds or oils. For avocado, it would be half.
6. Don’t be scared of carbs.
You should allow our clients to eat carbs, they are not to be scared of. Remember that low activity levels and over eating cause fat gain. In the early days, our advice is limit yourself to one meal per day of carbs. You can choose to have a carb based meal after your workout, or for your last meal. Some people find eating carbs in their last meal helps them to sleep better.
Eg: Use 150 grams of cooked brown rice or 150 grams of uncooked sweet potato. This is the best place to start, and knowing how much you are eating is key to learning self-control.
7. Remove any food that’s cause you to become bloated, have gas or become irritated
The usual culprits are dairy, eggs, nuts, and in some cases gluten. Cut them out
for 14 days and see how you feel without them. In many cases people sleep
better, they have better digestion, and they have way more energy.
Follow steps 1 – 7 for the next 3 weeks, and be sure to weigh yourself before you start, and every week ( first thing in the morning) throughout the process. We will discuss about the second stage of fat loss and the topic is exercise in the next article. We are going to be talking about how much, how long, and what type.
Everything that we have shared with you in this article, is exactly what we take all of our clients through.
We hope you found this helpful.