Good nutrition is not about consuming the latest and greatest super-foods. It is not about supplements. It is not about fad diets. It is not about high carb, low carb, high fat, low fat or any other macronutrient permutation. It is all about following scientifically sound principles and following them consistently to get your desired results. Here are the principles that I teach all my clients and students.
Follow the advice in this article, but only if you:
– want better health – want to drop fat – want bigger pecs or biceps – want to look good at the beach in a bikini – want to improve your athletic performance
The 11 Nutritional Principles for Optimal Health and Fat Loss
1. Emphasize whole foods –
This principle is the most important of all to follow. The human being evolved eating unprocessed, unrefined foods for millennia. Foods such as breads, pasta, pasteurized and homogenized milk, margarine, meal replacements and supplements should not form the majority of any healthy diet. This is unfortunately the majority of foods that compose the bulk of many weight loss diets. Eliminating these problem foods and concentrating on whole foods will solve the majority of common health problems and help with weight loss.
2. Eat protein at every meal –
This principle is important because it allows us to maintain stable blood sugar levels. If our blood sugar drops we get hungry and our metabolic rate will slow down. This leads to overeating at the next meal which is a disaster for our health and fitness goals.
3. Eat low starch vegetables and fruits and eat them with every meal –
Having low starch vegetables and fruits with every meal will ensure that you receive all the nutrition your body needs.Avoid trans fats and highly processed vegetable oils – These oils are to be avoided like the plague. They increase bad cholesterol and decrease good cholesterol. They have been implicated in cancer, diabetes, heart disease, obesity, liver dysfunction and infertility.
4. If you want starchy carbohydrates you can – but only after exercise –
Even though grains are a staple in western cultures, unfortunately heart disease, cancer and diabetes are a staple as well – there is a connection between the two! To help protect your heart and waistline simply save these carbohydrate feasts for immediately after your workout. This is when your body can best tolerate carbohydrates.
5. Eat a rainbow of colours –
The more colours you eat, the more antioxidants and nutrients you eat. For example, tomatoes contain lycopene, a potent fighter of prostate cancer and blueberries contain anthocyanins which help prevent cancer!
6. Ensure around 25-35% of your diet comes from high quality fats –
By doing this you will ensure optimal hormonal health. Good quality fats will not cause heart disease and weight gain, they will actually prevent it! Your saturated fats should come from butter and animal products, monounsaturated fats should come from nuts and olive oil and polyunsaturated fats should come from fish oil, ground flaxseeds and nuts.
7. Drink only water and natural beverages –
We are designed to only drink water, nothing else. You should drink around 3% of your body weight in litres per day. The only other beverages that are really beneficial are herbal teas, particularly green tea.
8. Eat organic produce if possible and grass fed or organic animal products –
Organic produce has been consistently shown to have more nutrients than conventionally farmed food. Grass fed meats and animal products are devoid of steroids and other growth enhancers and also have much better ratios of healthy fats.
9. Develop food preparation strategies –
The hardest part of eating well involves making sure that you can follow these rules consistently. To help you do this we will teach you some food preparation strategies to ensure that you have great quality food available whenever you need to eat!
10. Have 10% foods –
You don’t need to eat well 100% of the time to achieve great results. Planned dietary breaks are essential and also allow some valuable mental recovery
11. Supplement according to your needs –
Proper supplementation is a tricky business. To fully benefit from supplements we recommend you get a blood test and get them assessed by a trained practitioner.
By: Paul Meldrum
11 Nutritional Principles for Optimal Health and Fat Loss
fat loss, Personal Training Sydney, Semi Private Training, DC Health Performance, Personal Training St Leonards, Sydney Personal Trainer, Paul Meldrum, St Leonards Personal Trainer
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