Nutrition is a key element when trying to hit your goals, however many people struggle when it comes to eating.
REASONS PEOPLE GET IT WRONG
1. UNSUSTAINABLE DIET
New start-ups at the gym with goals of losing weight will often go from 0 to 100. Having done very little exercise and eating as much as they want previously to working out 4 days and reducing their calories to 1000 calories a day for example. Yes, in the short term they will lose weight.
However, this will not last for a few reasons.
- After a short period of time they will feel a huge decrease of energy, which may result in not working out, therefor falling out of the habit which will be the end of their diet as they will be in a negative spiral.
- Their body needs fuel to maintain energy making food cravings even more powerful, once the diet is broken calories will shoot up for the day with the reasoning 'l've already broken then diet today anyway. This could carry on the following days, by then they feel off track and stop dieting.
- “I've been good recently so I'll treat myself today” Like the point above, it is difficult to pull yourself out of the self-indulging if you have been in a crazy calorie deficit.
- Workouts won't be as effective. Strength and endurance will drop and they will feel week, weight could plateau leaving them feeling physically worse than before they started their diet. This can result in a negative mind set, after the hard work they have been doing, there is little to no progress and potentially lead to them falling off the wagon.
2. NO FOOD TRACKING
How do you know if your calorie intake is helping you reach your goals if you have no idea of the quantity you are consuming?
Now, I don't believe that you should track every piece of food everyday weighing out your oats etc.
Unless you're a bodybuilder stepping on stage.
BUT what does help is a 'typical day of eating'.
Just track one day, including everything; Breakfast, Lunch, Dinner, Snacks, Drinks.
By tracking one day, you will have an idea of your calorie intake on a typical day and most importantly, you will be aware and able to make adjustment if needed!
THE REALITY
• Food should be used as fuel
Fuelling yourself is essential when working out; when you're out of energy you won't be able to work out effectively
• Small steps consistently are better than huge unsustainable jumps.
A smaller calorie deficit will allow you to have good workouts while losing weight!
GOLDEN NUGGET- AN OVERALL DEFICIET IS A DEFECIT, AN OVERALL SURPLUS IS A SURPLUS
You could be in a deficit 6 days out of 7 but the 7th day takes the weekly intake into an overall surplus. If you are trying to lose weight, be aware that your 6 days in a smaller deficit can be countered by 1 huge day of calories. It can be generally better to look at an overall instead of daily calories because of this reason.
For example-
Daily target 2500 - weekly 17,500 calories
Frequently within their daily deficit target, not in a overall deficit-
Sometimes within their daily deficit target, in an overall deficit.
This method allows more freedom with food, such as birthdays, events etc.
Vice versa for weight gain!
MACROS
Macros, short for Macronutrients are made up of; carbohydrates, proteins and fats. Macro minerals such as; sodium, potassium, calcium and magnesium also make up macros.
Customizing macro ratios can help individuals towards their goals, whether they are; losing weight, build lean muscle, manage blood sugar and maintain health and fitness.
Individuals differ, but here are approx. percentages needed for the following.
Weight Loss
30% protein, 30% fat and 40% carbs
Exercise 1-2 hours a day generally requires a little more carbs-
30% protein, 25% fat and 45% carbs.
Muscle Building
25-30% protein, 15-20% fat and 55-60% carbs.
Athletic performance
25% protein, 20% fat and 55% carbs.
Endurance
15-25% protein, 20-30% fat and 50-65% carbs.
Strength
30% protein, 30% fat and 40% carbs.
Weight gain
20% protein, 20-30% fat and 50-60% carbs.
Consult with a professional dietician when trying to manage blood sugar levels with micro nutrients.
FINALLY
Hydrate! It is recommended to drink around 2 Litres of water daily, if you have been working out, in a sauna or steam room, it is very likely that you have been sweating more than the average person and should therefor drink more water to combat that!
We always recommend having a balanced diet and enjoying your food!