Already Done With Your Resolutions? Part 3 of 3
You are what you eat
In Part 1 of this three part series, we examined mindset. Part 2, dealt with exercise and included a beginner exercise program. We will complete this series with general guidelines on how and what to eat.
Nutrition is as simple as it is complex. Our personal emotional relationship with food coupled with a myriad of different possible food plans and theories has made it so.
As background, I would recommend the following guidelines:
Eat high quality, natural foods (minimally processed). Avoid refined sugars.
Eat a wide variety of foods. Vegetables are your friends.
Follow the 80/20 rule (do things correctly 80% of the time and forgive the other 20%).
Aim long term. Losing or gaining weight takes time.
Do not be alarmed by sudden fluctuations in body weight.
Drink water.
Now for more specific information.
If your goal is to lose weight:
A caloric deficit must be created. In other words, more calories have to be burned than consumed; 3500cal, more specifically, to lose 1lbs of fat. Set a goal to burn 500cal per day through physical activity. As far as caloric intake is concerned, women should consume approximately 1700cal per day whereas men should consume 2100cal per day (these numbers are suggested but can be adjusted according to activity level). In addition to calories, women and men should consume 0,75g of protein per pound of body weight (also suggested but can be adjusted according to the type of physical activity performed). A quick internet search can provide a basic food plan with these specifications.
If your goal is to gain weight:
We shall keep it simple. As far as caloric intake is concerned, add 500cal to the above recommended numbers (it is understood that a high intensity workout is being performed at least 3 times per week). Protein intake should be the equivalent of (at least) 1g per pound of body weight (regardless of the source: animal or vegetable). Once again, a quick internet search can provide the appropriate food plan.
Furthermore….
The advice provided does not take into account individual differences. For those who want to further their knowledge, an exploration of body types might be useful. The idea that there are three body types dates back thousands of years. Ayurvedic medicine proposes three doshas (pitta, vata, kapha). In North America, we are classified as ecto, meso, or endo — morphs. For those who are truly interested, I would recommend what is arguably the most complete exposé on body types: The Metabolic Typing Diet by William L. Wolcott and Trish Fahey). Body typing theory suggests we should eat according to our body type.
Tip of the spear advice
It may be beneficial to front load your calories before 3pm (when you are presumably more active). Keep your supper light (protein source with vegetables).
Consume your complex carbs in the first half of your day (ex: oatmeal for breakfast, pasta or rice at lunch)
Incorporating intermittent fasting can be useful (particularly the stop eating early part).
A high quality protein powder can help (either in a post workout shake or in milk substitute at night if hunger strikes).
Lastly, fitness and calorie trackers can raise awareness and provide accountability.
Conclusion
Moderation tastes better. Make adjustments that will last. Start one meal at a time if necessary. Changing or creating new habits takes commitment and time. It is true with exercise as well as with nutrition.
If you have any questions, it would be my pleasure to answer them. Write to me at: stephan@tandemfitness.ca
Nutritionally yours.
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