New year nutrition dos and don’ts
Firstly its the new year we all have good intentions at being a “new you.”
We immediately think drastic- diet and exercise. You can soon get it wrong, ending up hungry, tired and demotivated.
Please don’t put yourself under undue stress with silly diets and fads. Here are some tips to help you.
1. Don’t put yourself on a juice diet. The juice is the sugars left from fruit and often the fibre and nutrients in the skin are discarded. The low calorie diet leaves you hungry, craving food and tired. Ditch the juice diets. Try for a healthier balanced diet and don’t deprive yourself just eat everything in Moderation and cut out CRAP (Carbonated drinks, refined sugars, artifical colours and flavours and processed food).
2. Do know your calorie intake needed for your goal. If you want to lose weight you should be reducing your calories by 200-400calories a day. Living off 1000 calories when your body needs 2000 to maintain weight is going to put you into starvation mode.
3. Aim for 1-2 lbs a week weight loss. If you have quite a lot of weight to lose then you may lose more some weeks especially at first. But don’t be demotivated when it slows down. But again don’t eat too little or your body will hold onto fat stores.
4. Don’t cut out macros. You need fats protein and carbs to function. Cutting one right down will leave you out of balance.
5. Don’t cut carbs out completely. We need carbs to function. There are two different carbs – starchy and sugars. It’s the sugars that need to be cut down. Decreasing your starchy carb intake will make you tired and irritable. Carbs are the bodies fuel. Without it you struggle with energy. Sugary carbs leave you with a sugar high to ride then looking for the next fix a few hours later. The sugar train is the one to get off of. 4calories per gram of carb means its great for those watching the calories compared to 9 calories per gram of fat.
I have many people that turn up to classes and say they struggled with energy and couldn’t complete the class to full potential as they are on a low carb diet. Why why why?? Carbs are not the enemy. Sugar is.
6. Don’t drink sugar laden drinks in the gym. Lucozade contains lots of sugars and for the right person in a training session that requires the sugars that’s fine. For someone going to the gym for an hour water is sufficient. You are drinking calories you don’t need and using your daily calories up unnecessarily.
Water water water.
7. Don’t eat more just because you have worked out. You under estimate the amount of calories burnt and it takes a decrease of 3500 calories to lose 1lb of fat. Bank the calories burnt, unless your trying to gain weight.
8. Don’t use coconut oil. It’s a fad. Use olive oil for cooking and only use 1/2-1tsp don’t just pour It in. Don’t seek out these fad diet foods.
9. Don’t fry foods. Grill, bake, or steam them for a healthier way to cook food and drain fat from fatty meats.
10. Do eat lean meats like turkey, chicken and fish. Eating fatter meats is fine once a week but you eat less fat and get good protein from the leaner sources. Less calories too.
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