Nutrition – How to rock the Basics!

29/05/14

I pretty much doubt that this is the 1^st nutrition article you`ve read in your life, but this is THAT info that must stick to you, forever on.

I`ve been in this field for a while (testing all sorts of diets for 8 years now) and no matter all the fluff that is constantly added through research, when it comes to nourishing your body you`ll have to deal with this 2 categories of “intakes” : MACRONUTRIENTS & MICRONUTRIENTS.

Macronutrients ‘build’ the bulk of the FOOD and MICRONUTRIENTS are the Vitamins & Minerals existing in it, as the name says, in much smaller quantities, but undoubtedly very IMPORTANT for the proper functioning of our body`s internal system.

Now let me introduce you to the MACROS (you`ll hear this term often in the Fitness field!):

 

Source : http://www.wisdeo.com/app/img/nutrition/flowchart/macroNutrients.gif

I guess this says kinda…NOTHING to you?! RIGHT ?:)

Well let me be more specific . PICTURED MACROS ARE :

 

Source : Google Images

PROTEINS

All sorts of meat (red, poultry), fish, animal products (eggs, cheese) and plants (incomplete proteins)

Aknowledge that yogurt and milk also contain a sufficient amount of CARBOHYDRATES and fats.

COMPLETE PROTEINS (ANIMAL PROTEINS AND  SOY BEANS , QUINOA):

 

INCOMPLETE PROTEINS (PLANT SOURCES):

 

CABROHYDRATES (SIMPLE / COMPLEX, GOOD VS. BAD)

Basically all GRAINS & product based grains, STARCHES, SUGARS, FRUIT AND VEGETABLES.

Source : http://positivemed.com/wp-content/uploads/2012/11/good-vs-bad-carbohydrates.jpg

Yes, all  those Cinnie-Minnies, chocolatinies or whatever you crave go in the same category: Sugars! Ta-daaa:) !

They are not “Sugars on a Stress Relief mission”.

They are just sugars, so after you’ve swallow them, the whole philosophy you use as a reason becomes pointless.

Carbs are the body`s favourite source of energy . No wonder why you need them when you feel low, BUT, don`t forget, CARBS are here to serve you! Not feed your FAT STORES!

Keep them clean and a decent portion.

FATS ( SATURATED and UNSATURATED )

Source http://helenaederveenwebinar.com/article/GoodFats.jpg

and, one of the most underrated elements : WATER ! Keeping this in mind, what you should know before even thinking of trying any extreme diet (very low in Carbs, Fats or Protein or even Vegetarian) is that :

OUR BODY HAS THE CAPACITY OF REGULATING ANY PROCESS AND ACHIEVING OPTIMAL WEIGHT AND HEALTH IN THE STATE OF HOMEOSTASIS, OR INTERNAL BALANCE.

Any particular group of foods that you “discriminate” in your diet, can translate into an UNbalance if you are not NUTRITION conscious.

How to approach NUTRITION?

Since you`re on this website there are 2 main possibilities, in both of them you`re a WINNER.

1. The natural way : You are a person who works out constantly and usually eats healthy because wants to increase FAT LOSS, BUILD MUSCLE and live a good life.
2. The goal oriented way : You might be/ wanna be an ATHLETE, so you use food to INCREASE PERFORMANCE in a specific field . And that`s a whole new level.

I will only tackle the first one, for now.

FAT LOSS NUTRITION

Fat Loss can only be achieved when :

1. Insulin (a hormone secreted by the pancreas)  levels are stable.

Since any amount of carbohydrates you eat, raises your Insulin levels : think for yourself!

Are you gonna LOSE FAT while STUFFING yourself with CARBS ? GUESS WHAT ? NO !

Are you gonna get FAT because you EAT CARBS ? GUESS WHAT ? NO !

BUT it DOES matter the TYPES of Carbohydrates you chose, HOW MUCH you eat and the TIMING.

Want a glance over at real useful carbs for fat loss ?

 

Everything  with low concentration of sugars (Low Glycemic Index)  in it (even if they are natural!) is on the top of the list.

Either we`re talking about Vegetables, Fruit or Grains as Brown Rice.

MY TIP : Go for a huge amount of seasonal veggies, the greener the better!

Greens especially are alcaline and ponder the acidity of proteins we must eat for muscle repair and growth.

If you don`t have stubborn fat to lose and train to increase muscle mass you can opt for brown rice, along with veggies as a source of complex carbs.

2. You grab those weights and increase your MUSCLE MASS !

And this is a whole new story.

Look : muscles are the only active tissue that actually BURNS FAT! So, in order to get rid of that extra TOP JELLY FAT, BUILD THOSE MUSCLES !!!

It will take time, effort and a clean diet BUT it`s worth it!

A “Muscle wise diet” definitely gives proteins major credit.

Why? Because proteins turn to aminoacids which are the building blocks of your muscles and you need them to help repair and facilitate growth.

How much proteins do you need?

Depends on your goal but usually is about 2 grams/lbs for Fat Loss.

The BEST PROTEINS for this ?

I would always go for : organic lean meats (to makae sure you don`t overdo the fat intake!) organic eggs and fish.

But if you`re a muscle freak you`ll want to amp up the intake so it fits your daily requirements and so you can use a protein powder, for you`re delight (before/after training and before bedtime)

 

Source : http://feelfit.webs.com/Jai_Repair_Compare.jpeg

3. HAVE BALANCED MEALS : PROTEINS + CARBS (ideally  is the majority of them to be Complex) + FATS  !

E.g. : Chicken Breast + 3tbs Brown Rice (complex carbs) + 7 almonds (fats) + veggies

There is no “One size fits all”, and as I previously said, a good nutrition plan is permanently adjusted for your goal, accordingly to your observations, based on how you look and feel.

Your health & mind status and the mirror are the ultimate test!

What is the ideal plate for fat loss  to me, after all the testings I`ve done ?

This one is a good option 2-3 times/week : salmon or other fish (protein + fats) and veggies (carbs, fibers).

 

Source : http://4.bp.blogspot.com/-wHfZYS63bJo/UMcLb4Q15PI/AAAAAAAAADg/jT2POJrpTXg/s1600/Energy.jpg

Otherwise, if you are 100% commited to fat loss, daily choice for me is : chicken breast and zucchini/asparagus, a lot of cucumbers/spinach/cabbage.

GO for it!

4. DON`T SKIP GOOD  FATS!

What you deprive your body of, your body will stick on to!

I get a lot for peanuts and almonds. You can also have cashews and nuts but don`t overdo nuts, they are more caloric and will stick to your tummy/ bottom/ whatever hungry curve you have on  your body.

5. REST AND RECOVER .

It`s nothing new, but you know guys, repetition is the mother of all learnings.

You can eat clean, train mean, but if you screw up your hormones with the lack of sleep, you`ve just sabotaged yourself massively.

You won`t get progress, but only results : disappointing ones!

SO : when I said at the beginning of this article : your body needs HOMEOSTASIS , that state of internal balance to put his effort is becoming better, I MEANT IT!

Balance is not something you`re gifted with, it`s something you WORK TOWARDS. It requires DISCIPLINE, commitment, a specific GOAL in mind that satisfies you more than unslept nights, eating poorly and craving based choices, etc. BALANCE is a HABBIT and a HABBIT is earned through REPETITION. When you see a ballerina, how do you think she has achieved that level of balance? Through constant practice. What does that level of balance help her do ? Almost everything she wants on stage!

DO YOU UNDERSTAND ME? 

There will be times when you`ll want to switch your diet, to use Carb Cycling mabey, to prove your mind you can get safe out of a Ketogenic Challenge, or whatever.

The thing is that, whatever extreme diet you would want to choose, for whatever reason/Fitness goal, there is no way you can go there without being able to first conquer this common sense fat loss rule:

EAT BALANCED, COMPLETE, FREQUENT MEALS.  Be aware of portion SIZE.

If hungry, stuff yourself with VEGETABLES only !

REPEAT for a month. CHECK out the PROGRESS.

And if that doesn`t fit your expectations, come get me !

Till next post, LIVE IN PROGRESS!

Elisa All is a Fitness Ambassador and Lifestyle Coach @ Elisa Studio,  with a huge commitment to NO Nonsence Approaches to Dieting, Training and Life.

For more help with your diet, training or inspiration connect with her via Facebook : https://www.facebook.com/elisaallofficial