» Protein, Carbs and Fat
Protein, Carbs and Fat are the three main components of food. Fad diets seem to constantly make us question which ratios of each to consume to achieve optimal performance, appearance and health. Fad diets have recently been getting a bad rap for numerous reasons, the main one being 'they don't work'! They are pointed at to be the culprit in our ever-growing overweight world. Everybody's body is unique in it's own way and the ratios of each main food component required depends on many variables. My point being, you need a nutrition plan tailored to your specific needs any body type. Some people just need to consume more carbs, while others need less. It is a similar scenario regarding fat. I myself need to keep my fat intake to a minimum because I notice my body fat will increase if I eat too many fats in my diet. It is solely individual, so that one can not follow what someone else does to achieve the same results unless the two people have the same needs and body type.
» Carbohydrates
The main purpose of carbohydrates is energy. I recommend keeping your intake of them to the early part of the day when you will be burning them off. Personally, I eat complex carbs like oatmeal, potatoes (sweet and red), and rice for my earliest two food meals of the day. I eat limited amounts of simple sugar carbs, and I stay away from white bleached flours like bread and pasta. I do not count or limit my vegetable intake because I feel that you can never get enough of fibrous carbs. I do not drink juices or eat many fruits except melons and berries due to the high sugar content. I tell all my clients to regard fruit as nature's candy. Fruits do provide many benefits like vitamins and minerals but you have to keep in mind that it has a good amount of sugar, so don't think that consuming a good amount of fruit is healthy or low in calories.
» Protein
Protein, protein, protein. I can not say enough about protein. Protein's instrumental purpose is to build lean body mass (a.k.a muscle). Personally, I never eat a meal without protein, and I preach this to my clients as well. I tell my clients to look at their plates and ask the question, "where is the protein"? If you have a bagel, make sure there is egg whites on that bagel. Similarly, if you have pasta, make sure there is grilled chicken or shrimp in the pasta, as it is important never just eat a plain starch. . Most people do not eat enough protein; consequentially you can not build quality muscle with out it. In addition to eating protein in your food meals, I highly recommend protein powders or protein bars for snacks if whole foods are unavailable.
I personally try to eat food for all of my meals and keep bars and shakes handy for emergencies. The idea is to never let your body feel hungry, so please do not skip meals, as you will never reach your goal if you do. If your goal is to lose unwanted body fat and you do not eat enough, your body will go into starvation mode and actually catabolize your muscle tissue and hold on to your body fat for fear of not getting enough energy.
If your goal is to build muscle or increase your lean body mass and you skip meals, you will never obtain the level of fitness you desire as diet is more than half the effort. It is so important to plan your meals ahead and have an idea what you need to eat from one meal to the next.
Correspondingly, the much anticipated cheat meal is just as important. You will absolutely lose your mind if your diet is strict and you train hard all week, and don't have a cheat meal to look forward to. You will start to feel deprived. What fun is that? You need to reward yourself and indulge in something that you are craving. For me it is always a hearty meal like a steak, baked potato and a dessert. I find that even if I cheat on things like pizza it zaps my energy levels for a day or two because it so hard for your body to process the flour where as the steak meal has some quality nutrients for your body to utilize. Suffering for a few days after is not my idea of an enjoyable cheat meal. For you it may be ice cream or maybe it is pizza & ice cream. Whatever the case, it is ok! Eat it, and do not feel guilty about doing it either.
Actually, it is good for your body to get a surge of fat or carbs once in a while. And it is very good for the mind! Personally, it gives me something to look forward to.
Before I conclude on this topic, ( If any one wants more info or has any questions on this topic, please email me at brittany@iforcenutrition.com),
I want to stress one final tip. Drink water all day as it has so many positives. Staying hydrated keeps everything from your skin to your hair and nails looking great. It also prevents dehydration which can cause cramping and pose serious danger. I always have a very big bottle of water with me at all times.
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