The FOUNDATION of wellness is not exercise, its actually nutrition. I can’t help to preach about the importance of fueling your body and really making sure the food is from quality sources. Many of the questions I get about nutrition are not from a lack of knowledge, it’s a lack of commitment and giving up foods that “taste” good but have no nutritional values. The first thing I like to do with many of the people that I work with are to identify the deficiencies in their current diet. It’s NOT about removing food groups or trying a fad, its about creating balance. This means that I want to make sure you are getting a bit more protein, enough vitamins and minerals, added healthy fats, and more water. This will get your body working better without any REAL changes.
Let’s look at some common questions that I hope to clear up for you.
1.) How do I pick a “diet”??
– First off I don’t recommend cutting any food groups out or making any huge changes UNLESS you are allergic to a food. For me gluten is a NO go for my body, as I have an auto-immune disorder that causes a reaction. Sometimes you need trial and error. So here’s a silly question: WHY are there so many diets that cut out food groups ? This is to help you cut calories without much thinking. This then leads to cravings and a lack of follow through due to the instability of maintaining this change. You need to find a nutritional plan that you can follow long term! The truth is, the human body is amazingly adaptable to a vast array of diets. And the best diet is the one that both matches the you unique physiology and is something that you enjoy enough to follow consistently.
2.) Counting calories … Do I have too?
-Weight management is a pretty simple equation. Eat more calories than you burn, and you gain weight. Eat fewer calories than you burn, and you lose weight. Believe it or not when you look at the calorie counts on food labels and within food databases they are often as much as 25% off. So “calories in” is hard to get right. Also, calorie expenditure estimates using tables and cardio equipment readouts are also as much as 25% off. So “calories out” is hard to measure accurately. Long-term success relies on you developing, and using, your inborn signaling systems. Which is why calorie counting, while it sometimes produces results in the short-run, can often backfire in the long-run. Knowing how much you are eating is important for portion control but you need to understand the cues that your body is giving you.
3.) Should I avoid carbs?
-Carbs are not inherently fattening and they are NOT evil, especially when they come whole food sources. Getting adequate carbs can help you to exercise harder and recover better, optimizing progress.For men, this usually means about 1-2 handfuls per meal. And women, about ½-1 handful per meal. How much you need usually depends on the needs of your activity level, goals, and genetics.
this then causes the question of: Should I avoid grains?
-Unless you have an intolerance to grains, you should be eating whole food sources. Eliminating food groups causes people to have cravings and leads to more issues down the road of yo-yo dieting. Most people tend to follow a better, more health-promoting diet if grains are allowed in reasonable amounts, along with a wide array of other non-grain carb sources like fruit, potatoes, sweet potatoes, beans, lentils. Remember, it’s the ability to follow a diet consistently over time that provides the greatest results, regardless of what that diet is. And unless you’re intolerant, there’s no good reason to totally exclude certain foods, especially foods you enjoy.
4.) How do I get a 6 Pack ?
-IF you really want the truth , it takes sacrifice and time. Alcohol, processed foods, and desserts all need to be severely limited if you’re trying to lose fat and show off a washboard stomach. Social situations often become difficult. Other interests and hobbies may need to decrease.
-Follow these principles 90-95% of the time:
- Eat protein and vegetables at every meal.
- Include healthy fats at most meals.
- Eat a small amount of carbs post-workout only.
- Limit carbs at all other meals.
- Exercise intensely 4-5 times per week.
- Get at least 8 hours of sleep each night.
5.) Does Paleo really work?
-Paleo works because it emphasizes mostly whole food sources of lean protein, vegetables, fruits, and healthy fats. Plus, since it’s starting to incorporate more quality carbohydrates, such as sweet potatoes you are eating more whole foods. However, it can be too restrictive for some people to follow, which is why the Paleo diet seems to be evolving to fit more into the plan. Nowadays it often allows things like red wine and grass-fed dairy, options that used to be “off limits”. Paleo is a great way to learn how to eat proper nutrition based on whole foods and can really kickstart a healthy lifestyle that can stick over time !