Nutrition principles for fat loss
In this video you will learn about how this course will work and how to follow it to maximise your results from this course.
5 Questions For Success
A good diet is outcome based. That is it is focused on results. If you are are not getting the results you want your diet is failing you. A good diet is high in nutrients and low in calories. That means it sustains your health and healthy metabolic functions and it means that you do not get fat.
Finally and perhaps most importantly a good diet can be followed. This means that it takes into account all the situations in your life and includes them in your plan. Saturday night out, Tuesday morning and Friday after a long work week can all be accounted for and still move you towards the out come you desire.
Most people have heard about how to eat for fat loss. But they just can’t figure out what to eat when it comes time for a meal. And that’s largely because they’re asking themselves the wrong questions.
That’s why we created this simple cheat sheet. It helps you ask the right questions at the most critical time – when it’s time to pick up the fork and spoon.
To get the most out of this cheat sheet, simply make sure to ask yourself the following questions before your next meal.
01 Are you eating too much food?
The human body is excellent at filtering out chemicals and environmental toxins. The main issue is that we continually bombard the body day in and day out with chemicals. These chemicals radically disrupt the proper working of many of the bodies essential systems.
What is aging really? It is the accumulation of damage our cells receive from numerous toxins from solvents, heavy metals, stress, pesticides to radiation and poisons. Products where these toxins can be found are: soap, moisturisers, shampoo, household cleaning products and cooking containers.
Navigating store aisles can be difficult. Hundreds of safety studies and thousands of ingredient labels have been researched to bring you our top recommendations for what not to buy.
02 Are you eating enough protein?
Research has demonstrated that eating every 2-3 hours is one of the most important changes you can make to your diet. Regular feeding intervals stimulate the metabolism, balance blood sugar, and improve health, body composition, and performance. So make sure that when it comes to eating, you jump on the every 2-3 hour train.
Now I know a couple of questions have probably come to mind: “First, how many meals per day should you be eating?” That’s easy – just divide the time you’re awake (say, 15 hours) by 3. So if you’re up for 15 hours a day, eat 5 meals a day.
Next, should you eat before bed, before exercise, etc? For that one-just keep the rule in mind and eat every 2-3 hours. If it’s bed time and it’s time to eat, take that opportunity to eat! We don’t care what you’ve heard before. It’s not true. We promise.
03 Are you eating enough vegetables?
It’s critical to eat some complete, lean protein with every feeding opportunity. Again, we’ll list some sources of lean, complete protein in Superfood download. But get this idea straight first – make sure that every time you eat there’s some of protein involved.
Typically I recommend that women get 20-30 grams of protein per meal (Double for men). By doing this, you’ll be sure to maximally stimulate your metabolism, improve your muscle mass and recovery, and reduce your body fat. Keep in mind that protein is not limited to just breakfast, lunch, and dinner. EVERY feeding opportunity, should contain complete, lean protein.
04 Are you including enough healthy fats?
Highly processed fats, often found in processed foods, can ruin your health and lead to fat gain.
However, a healthy mix of other naturally occurring fats is important for fat loss. So, for this next meal, are you eating some healthy fats?
You can choose from sources like olive oil, avocados, raw nuts (not roasted), raw seeds, and omega-3 rich fish oils. Whichever type you choose, make sure you’re adding healthy fats to your diet while replacing the unhealthy ones.
05 Are you eating too many sugars or starches?
Too many starches and sugars in your diet can prevent fat loss (or even cause fat gain).
So, for this next meal, are there too many starches, particularly processed ones like bread or pasta? Men should eat less than 1 fist-sized portion and women should eat less than 1/2 fist-sized portion. Also, the amount of sugar should be minimized.
Starches in the diet include grains, pasta, potatoes, rice, bread, and other carb-dense foods. And added sugars can be found in pop/soda, fruit juices, salad dressings, desserts, sweet snacks, and more.
Again, you don’t have to cut these out completely. You just have to be sure to eat fewer of them than you are currently doing.
To progress to the next lesson
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#3.1 Calorie Control Guide