Yesterday in my blog I discussed why calorie counting isn’t the way to go. Well, how do you accomplish your goals then?
By nutritional habits!
Here are some of the nutrition habits that I give to people:
Eat complete lean protein with each meal,
Eat healthy fats daily,
Eat whole foods instead of supplements whenever possible,
Plan to break the rules 10% of the time,
If fat loss is your goal, eat veggies and fruits with any meal;”other carbs” after exercise.
Those are just a few nutritional habits that I give to my clients. but before I explain why I do that, people always give me a funny look that I don’t give meal plans and habits are a waste of time. Especially if I say you should eat slowly. Then I ask them when was the last time they have eaten slowly and then the wheels kick in gear. By following some of these nutritional habits, it will take you down the road of everlasting success, and you will never have to worry about dieting again because you are already eating well and enjoying it.
Eat Slowly- If you have been reading my blogs, you know why you should eat slowly. There is a “brain -gut” in your stomach that sends a signal to your brain that you are full. This signal takes 20 to 25 minutes to reach your brain. Life is hectic for almost everyone these days and they eat super fast. This message never gets to your brain which is why you are still feeling hungry.
Eat Complete Lean Protein With Each Meal- Besides building muscle there are a few things that you don’t know about protein and why you need to make it a big part of your diet no matter if you want to lose weight or gain muscle. You are always losing amino acids; your body is greedy to imagine a sink that is full, but there is no plug. That is your body when it comes to protein. Also, your body raises its temperature to digest the protein, and in doing so, you are burning more calories. No, you cannot damage your kidneys by eating too much protein that is a myth. Women should get 20-30 grams of protein with each meal – the equivalent of about one palm-sized portion and protein and guys should get 40-60 grams of protein with each meal. That’s the equivalent of 2 palm sized portions.
Eat Healthy Fats Daily- About 30% of calories in the diet should come from fat. This can range between 20-40%. In some specific cases like a bodybuilding competition fat intake can be as low as 15%(when carbohydrate intake is much higher) or as high as 60% (when carbohydrate intake is much lower) But fat TYPE is more important that total fat amount or fat percentage. Make sure your fat intake is balanced by aiming for 1/3 saturated, 1/3 monosaturated, and 1/3 polyunsaturated. Eating healthy fats will optimize health, body composition and performance. I know because of the media we are taught to fear saturated fat but if it is balanced with a healthy amount of mono- and poly- you don’t have to be afraid. A great measurement is to use your thumb that is roughly 1/3.
Eat Whole Foods Instead of Supplements Whenever Possible- Nothing on the market today can come close to the vitamins and the minerals that you get from wholesome food and quite frankly never will. Even don’t rely on multi-vitamins; instead focus on a diet full of lean meats, fruits and veggies, high fiber and nutrient dense carbs (at the right times) and healthy fats. Now if you know you are going to be crunched for time then yes it’s ok to have a shake or an energy bar but don’t rely on it.
Plan To Break the Rules 10% of The Time- Nobody’s perfect, and everyone loves a good chocolate chip cookie now and then or some pizza, just don’t go overboard. Unless you are preparing for a figure meet or a bodybuilding event, this isn’t going to kill you and it will keep you accountable to eating healthy for life. But be sure you’re clear on what 10% is. If you are eating five times per day for seven days of the week, that’s 35 meals each week. 10% of 35 is 3.5 so you get to have 3 or 4 meals of whatever you wish (within reason.)
If Fat Loss Is Your Goal, Eat Veggies and Fruits with Any Meal “other carbs” after Exercise This habit is entirely based on your specific needs. If you want to gain muscle, you get more carbs (fruits and veggies)regardless if it’s after exercise or not, if you want to lose fat this plan becomes a controlled carbohydrate diet where most of your carbs come from fruits and veggies. When it comes to body composition change, this carbohydrate strategy is very effective in helping people lose stubborn body fat, and it minimizes fat gain in people gaining muscle. Besides lots of people love their carbs like bread, pasta, rice, sugary food, etc. This should motivate them to exercise even more!
Instead of trying to do all these habits all at once try one and give it two weeks or more if you are struggling with it. Once you feel you have it mastered, try the next and so forth. I guarantee you will have a whole new body once you have mastered all of these habits.
If you have any questions about what I discussed here or you are interested in my online coaching program, please email me at firstname.lastname@example.org