NUTRITION SIMPLIFIED
Does it not do your head in with the amount of confusion out there when it comes to nutrition.
It drives me round the bend, when did food become so bloody complicated.
I know....
When the men and women in the lab coats started realising that we are short on time more now than ever before and then decided to create convenience food slop to feed to the time poor masses. Now we have a mad crazy obesity epidemic and various other diseases.
Is this the main contributor? No, but it is part of it.
And then of course we have the confusion over what diet is the best
And what about working out your calories for the day
And what about IIFYM (if it fits your macros) most people right now would be thinking what the fuk is a macro.
And what about portion control and measuring every little morsel that passes past your lips, so if your chicken breast is just a bit to big, do you have to cut it off.
The list goes on but seriously aaaaaarrrrggggghhhhhh
And we wonder why we have no time when we do all this.
But hey if it works for you..... crack on!
I gave up listening to all this crap years ago.
And if you are as confused as I once was then this blog will make it all sound so much easier, you can enjoy food again YIPPEE!!
OK huddle up
At the end you're going to be like Maverick & Goose and be a Top Gun in basic nutrition.
I'm going to give you your own complete 'no strings' guide to food
especially if fat loss is your aim and a leaner body shape, more energy and improved confidence is the ultimate ending.
what do I mean by no strings?
no confusion
no science stuff
no jargon
no fluff
no working out carb/protein/fat percentages
no diet nonsense
simplify simplify.
as it should be
are you ready?
OK so 80% of your week should look like this....
Stay hydrated (drink your water) - WHY?
An important factor to consider about water is that the kidneys cannot function properly without adequate water.
When they don’t work to capacity, some of the work is off loaded onto the liver.
One of the livers primary roles is to metabolise stored fat into usable energy for the body.
If the liver has do some of the work of the kidney then the fat remains stored in the body and for many people fat loss comes to an immediate halt.
rather than impress you with a load of science I came up with a cool simple equation....
When you’re hydrated >> Kidneys Function Properly >> Liver metabolises stored fat into usable energy = Body becomes a happy fat burning machine
Protein at every meal - WHY?
Protein is essential for muscle growth and repair.
it takes the body longer to digest protein which means metabolism is ramped up to deal with this.
which is why getting enough protein is a great way to torch belly fat.
good sources include:
- eggs
- fish
- pork
- chicken
- beef
- lamb
- lamb
- quinoa
- tempeh
- Tofu (not the best choice but still a choice)
- quorn (not the best choice but still a choice)
Load up on veggies - WHY?
Eating more fresh vegetables is one of the simplest choices you can make to improve your overall health.
Not only that they are absolutely loaded with vitamins and minerals. Your body will absolutely thank you for getting enough of these each day.
Forget 5 a day, get as much as you can and enjoy.
We can include fruit here as well especially things like berries, apples, pears and cherries.
JB is giving you an unlimited credit card to this stuff.
Eat fat get thin - WHY?
The “war” on saturated fat is the biggest mistake in the history of nutrition.
As people have reduced their intake of animal fat and cholesterol, many serious diseases have gone up.
We are now in the midst of worldwide pandemics of obesity, metabolic syndrome and type II diabetes.
Saturated fat and cholesterol are essential for good health, let me break it down for you and point out as to why they are vital nutrients:
• More than half the brain is fat and cholesterol and over half that fat is saturated
• Saturated fats and Cholesterol are the preferred fuel of the heart
• Saturated fats are a rich source of vitamins A, D and K2
• Saturated fat and Cholesterol are critical for healthy bones
• They both help to create a strong immune system
• Cholesterol acts as an antioxidant
• They can both reverse liver damage
good fats include
- coconut oil
- butter (i.e. kerrygold)
- Lard
- goose fat
- extra virgin olive oil
- avocado oil
Don't forget your carbs - WHY?
Carbs are another nutrient that has come under a lot of stick over the past few years... and it's completely wrong to categorise a whole nutrient group as bad.
There are loads of crap quality carbs (simple carbs) out there that I would recommend you try and drastically reduce.
Things such as:
- waffles
- donuts
- chips
- crisps
- chocolate
- sausage rolls
- pastries
- white pasta
- pizza
- garlic bread
- normal bread
- breakfast cereals
- biscuits
when you eat the above they are broken down by your body into glucose REALLY QUICKLY - not good.
They are processed (not many good quality natural ingredients) and some of the energy is broken down and stored as fat.
I'm not saying never eat them again, i'm just saying that you should be mindful of the quality and quantity of food that you are consuming on a daily basis.
Then you have the good quality carb group (complex carb) which are actually ok for us.
Things like:
- sweet potato
- brown rice
- porridge
- lentils
- beans (not heinz)
- quinoa
Where do carbs fit into your daily diet then?
When it comes to fat loss....EARN them first. In my opinion we are probably eating far too many processed carbs out of convenience.
Post workout is the ABSOLUTE best time to eat them as your muscles and body will be craving them after a heavy training session.
The more active you become, the more results you start to see in terms of improved health and body shape changes then over time the more carbs you can realistically get away with.
That brings us on to...
The other 20% - WHY?
If you are working out/are active 3 - 4 times a week (combination of resistance and interval training) at the very least staying active, doing something most days and you do well for most of your food choices you make, most meals you eat, and stay consistent for most days out of the week, you'll be just fine.
The progress you've made up to this point won't go away after eating a single piece of chocolate (or two or three). Not even from a full day's worth of bad eating.
Some will call this 'flexible' eating others may call it 'intuitive' eating
JB calls it being human.
It doesn't get any simpler than that!!
