Post about "Nutrition"

5 Fast Fat Loss Nutrition Switches

All of us, myself included, are not really good, at the deprivation style of nutrition and burning fat. I don’t really have to tell you what is bad for you and what you just shouldn’t eat because for the majority of people out there – you already know! The problem is in the way we try to deny ourselves those sweet and salty treats!

Whenever we simply stop doing something cold turkey and that includes eating or drinking a particular food our brain just sees it as something we can’t have. Not only does this flick a switch in 99.9% of men that fights this principle just out of spite, but it also makes us feel that we are missing out on something that we like or even love. This is a strong emotion and extremely hard to control.

With this in mind, the big buzzword that is getting a lot of attention when it comes to better nutrition is SWITCH! What this means is that instead of stopping something outright and just hoping to fight the cravings and emotions with outstanding willpower, you actually replace it for a better option! It is very much like quitting smoking and where many successful people use alternate methods to keep their hands busy while quitting. This behavior switching technique can often make a world of difference as opposed to going cold turkey.

Same goes for nutritional choices. Don’t try to quit something outright but actually substitute it with some better options. Try these five tips below to get you started on your way!

Fat Burning Nutrition Switch 1:

Leave desserts off the breakfast menu! Now I don’t mean that people are having ice cream and chocolate for breakfast although sadly, some people do! What I mean is that when we really look at the ingredients in some of our most popular breakfast cereals and other common options, you soon realize that they are better off in the dessert bar! Lose the sugary cereals, sweet muffins, fat filled bagels and croissants and look at options like a good omelet, high fiber/low sugar cereals, yogurt, smoothies and plenty of fresh fruit for starters.

Fat Burning Nutrition Switch 2:

Monitor your eating schedule. Personally, I see no value in the arguments that eating after 7 or 8pm causes you any grief whatsoever. Yep, I said it! It is not eating after this time that causes you to gain fat; it is the rubbish that we binge on after these times that causes the problem! With this in mind, you can stop late night binges by eating a larger lunch and then having dinner that little bit later.

Fat Burning Nutrition Switch 3:

Lose the processed food and go natural as often as you can! Processed and modified foods or carbohydrates are just plain bad and are often stripped of real nutritional value. Try your hardest to replace these foods with nuts, vegetable or fruits. Examples here are pretty straight forward; when eating red meat, hold the fries and add some extra “trees” or a salad. Instead of a calorie filled chocolate muffin or Danish on your morning coffee break why not grab a handful of nuts? And even though it is an old favorite, switch the eggs on toast to eggs flavored with parsley or spinach and then finish it with an apple!

Fat Burning Nutrition Switch 4:

You don’t want sugary drinks after a workout! This one is crazy! You go to all the effort of a hard workout, burning anywhere from 250 to 800 or even 1000 calories and then guzzle down a sugar filled energy drink, soda or juice and wipe out most or even all of your hard work in just a minute or two! You don’t need it and it’s a piece of marketing genius!

Fat Burning Nutrition Switch 5:

This one should go without saying, but do not just minimize the junk food in your house, but hide it! We are visual people and will suddenly get hungry when we see a nice yummy chocolate bar, packet of crisps or a stray dough-nut left around the house or fridge in full view.

So then, you want to remove as much junk food as you can from the whole house. But again, in both the light of not totally depriving yourself of sweetness and also keeping the rest of your household happy, feel free to keep some! However, keep them in a dark part of your pantry and make sure that you have plenty of bowls and containers of healthy, ready to eat foods like fruit and nuts. They not only taste great but are so good for you. Just get them in your eye line!

Here’s one last bonus switch for you! Employ your own nutrition expert – YOU! Stop listening in hope at all the latest craze diets and instead home-school yourself on the foods you eat for at least 2 weeks. Note down everything you consume for that period and really open up your eyes to all the foods and drinks that are out there. Stuff you have never even tried before is a perfect choice! Eat the recommended servings and keep a good eye on the calorie counts and see how you feel and what happens over the two weeks. You will come up with some great wins simply and effectively that will change your whole diet.

Optimum Performance Through Nutrition

Many athletes at all levels of performance from club through to elite are striving to achieve optimum performance through nutrition as well as their training programmes. One way that you commonly see this nutritional strategy being employed is through the use of protein supplements. This may be in the form of protein shakes, bars or powders. All these products make many claims from improved performance, greater recovery or quicker muscle growth. But how well substantiated are these claims and is there peer reviewed scientific evidence to support these claims. A very highly respected researcher in the field of sports nutrition once made a statement that perhaps clarifies this situation; he said “most athletes would do well to pay attention to their everyday nutrition before worrying about whether they should use supplements”. In my experience working with athletes who want to achieve optimum performance through nutrition this statement holds true. Generally by paying attention to sound sports nutrition principals there is very little need to supplement with protein; and contrary to popular belief, carbohydrates are not the bad guy. However when you read many articles you would come away firmly believing that carbohydrates are fattening and that protein is the key to success. The truth of the matter is that success comes in the form of an accurately balanced nutritional programme.Most of the research that has been undertaken across many different sports finds there is no benefit in having protein intakes much above 1.8grams per kg of bodyweight (BW), and often a lot less than this. When I have analysed some athletes diets I have found levels of protein intake as high as 6g/kg BW. If this athlete happens to be in positive energy balance (more calories (energy) in, than calories (energy) used) then they will put on weight. In other words all these expensive protein supplements are effectively making them fat. Although there seems to be some commonly held notion that protein won’t make you fat, this is completely untrue and has no scientific basis.A recently published study from the University of Texas found that only about the first 30g of dietary protein consumed in a meal produces muscle. The timing of protein intake both before and after will affect muscle repair/growth to some degree but the key message here is that massive intakes of protein are just not beneficial. If you looking to achieve optimal performance through nutrition then you need to get the balance correct. An important point to highlight here is that carbohydrates are not the bad guy in this story. Many sites vilify carbohydrate but this is an athlete’s major fuel source. This is true regardless of the sport concerned and if you want to train hard to achieve optimal performance then getting this fuelling strategy correct is critical. Carbohydrates are king but this will be discussed in other articles. If you would like to no more about optimal performance through nutrition then go to my website or contact me via the website.Remember all that quality training is only effective if you have got your nutritional strategy correct. Make sure that the nutritional advice you get is evidence based and that the purveyor of the message has no vested interest in the products they are asking you to use. Optimum performance through nutrition is only achieved when you apply sound scientific theories that are evidence based. This will only come about through consultation with an appropriately qualified sports nutritionist.Now is the time to get that advice!