Know Your Calories
It may seem obvious, but it’s something many people overlook – follow a balanced diet! There are no tricks or fad diets needed – just simple, real foods and a basic understanding of calories.
You can’t be expecting to eat the food you want, whenever you want without any consequences. When it comes to training and exercise, you simply won’t see results unless you’re also on a balanced diet.
You’ll find yourself working hard in the gym, but not meeting your goals because you’re not following a plan when it comes to your eating habits and calorie intake. It’s time to really look at how you should be eating whole foods high in nutrition.
Balance is the key here – we’re not saying it’s time to give up the burgers, but it’s key to not let them become part of the routine themselves. Once in a while is okay. You’re on a path to losing weight and getting healthy, so it’s important to remain dedicated and determined.
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CALORIES
The bulk of your food breaks down into three Macronutrients – Carbohydrates, Protein and Fats. They are the fuel for your body to work and recover. A calorie is unit of measurement of that energy.
Fat is more calorie dense than protein or carbs – this is why it can be easy to overdo it in your diet and exceed your daily ratio. 1 gram of fat is more than double the calories. So if you snacking on almonds and peanut butter and not counting those calories you are shooting yourself in the foot when it comes to progress.
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CARBS
4 Calories per Gram
Many people believe carbs are the enemy. Heck, some diets out there eliminate them completely, but it all comes down to that key word – balance. It’s not as black and white as “carbs are bad”, there’s way more to it.
Indulge in complex carbs like whole grains, fruits and vegetables. These foods are higher in fiber and take longer to break down into blood sugar because of their complexity.
Limit simple carbs from processed, packaged and frozen foods – basically, junk food. Simple carbs break down into sugar very quickly causing a temporary spike in sugar and the inevitable crash. Excess sugars left in your blood from being inactive is what ends up stored within fat cells, leading to weight gain.
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PROTEIN
4 Calories per Gram
When it comes to losing weight, protein rich foods are really the best you can eat. That’s because protein isn’t stored in the body, so excess is eliminated from your body instead of stored like excess fats and sugars.
You want to consume lean protein like fish, chicken beans or soy. Sticking to these leaner proteins can really help fast track you on your weight loss journey. But eating too much protein thinking you’ll drop all the pounds isn’t a great idea either. Protein is not used as energy like carbs and fats – so trying to replace them with protein is not going to help your health or your energy levels.
This just goes to show you how important balance really is when it comes to your diet.
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HEALTHY FATS
9 Calories per Gram
The one thing most people think should be cut from a diet when trying to lose weight. They’re so wrong! Fat is not a bad thing, when it’s consumed in a balanced way. When it comes to balancing hormones and helping cell growth, fats play a key role. You want to stick to healthy unsaturated fats like vegetable oils, nuts and seeds.
Losing weight and getting fit need to be fun, rewarding, and process needs to be fun. Yes, it can be tough to get into it, but once you develop a routine and habits that help you along, it will feel easier and enjoyable. If you have a hard time knowing exactly how much carbs, protein and fats you need contact me for your custom-made meal plan
