3 Nutritional Principles
Hey what’s up, it’s Obi from Clean Body Health Personal Training.
In this post, I’m going to introduce you to 3 nutrition principles that you can control on your own without coaching or additional help from me. You can do this on your own today. In fact you should do it right now before you start watching funny cat videos and forget all about me.
These are core principles that hold true, no matter who you are.
As with all the information you’re going to find online. It’s not the whole map because I’d need more information about you, about your body, and your goals BUT it’s enough to get you started.
All of these strategies can help you achieve a healthy 1-3 lbs of fat loss per week.
I HAVE TO ADD…ONLY WHEN THIS IS DONE CONSISTENTLY,
So let’s get started.
Strategy #1: Eat protein for breakfast for a increased fat loss
Here’s are some of our results…
Grab your lab coats, shits about to get geeky.
Four recent studies show that eating a high-protein breakfast daily is one of the smartest dietary habits you can adopt. The effects of a protein-rich breakfast include decreased hunger until lunch, a high degree of fullness and satisfaction and an overall lower calorie intake at lunch and dinner.
First, a study in the European Journal of Nutrition compared hunger ratings and desire to eat after three different types of breakfast:
1) Eggs on toast
2) Cornflakes with milk and toast, or
3) A croissant and orange juice.
Results showed that the breakfast containing eggs produced much less hunger and a lower desire to eat after breakfast than the two higher carbohydrate options. The participants who had the egg breakfast ate much less at lunch and dinner, and they ended up eating between 150 and 300 calories less over the whole day than the cereal and croissant groups.
This study highlights the misconception that simple carbohydrate foods are ideal for breakfast because they provide a lot of “energy.” It is true that cornflakes and croissants provide energy in the sense that they give you a nice dose of quickly digested calories, but that doesn’t mean you will feel energized! Rather, these breakfasts will quickly raise blood sugar, producing high levels of insulin, which causes blood sugar to drop. This will leave you hungry, and with poorer brain cognition and energy.
Results showed that the participants who ate the low-glycemic breakfast performed much better on cognitive function tests than those who ate the high-glycemic meal. The difference in selective attention and working memory performance was particularly pronounced between during the second half of the brain function tests when the material became more demanding. The subjects who ate the low-glycemic breakfast also reacted faster and finished the test quicker.
That’s strategy Number 1 done and also the end of Geek speak, hopefully you stayed awake long enough to hear me say EAT SOME DAMN PROTEIN FOR BREAKFAST.
Thank me later.
Strategy #2: Calculate your caloric needs
I’ve got some homework for you today !
For just one week I want you to keep an online food diary.
People have a tendency to forget up to 40% of the foods they eat over a week.
I don’t want you to try to paint the perfect picture just be honest, if you just ate a tub of Ben & Jerrys write it down it will help.
Ok, this is what i want you to do next.
Go to the web address: www.bmi-calculator.net/bmr-calculator/
We are going to work out your metabolic rate.
I’ll give you pre-warning this is an advanced strategy and requires some work and consistency.
There’s a bit of basic mathematics required ahead. If you don’t feel like briefly using a calculator today. It’s totally fine. You can skip ahead to strategy number 3.
I have given you 3 strategies and not just 1 because I also want to match it to your effort level. There’s no point starting something you feel is too complicated in the first place.
If you are prepared to put in a little extra effort get ready to be shocked at your body’s transformation over the next 60 days or so.
I want you to do this along with me, that way I know you’re actually going to do it!
So make sure you go to the website above now.
We’re going to do this in 4 simple steps.
Step 1: Put in your height, your weight in pounds, your age and sex.
If you don’t know your weight in pounds Google can do the calculation for you. Type in your weight in the unit you know then type the unit you want your weight converted to.
For example “convert 91 kg to lbs”
Once you’ve put in the data click the button thats says “calculate BMR”
Step 2: Your BMR will be highlighted by a long green strip.
This number represents what your body needs in terms of calories just to function. I mean the basic amount of calories your body needs to grow hair, nails and keep your heart pumping, the bare essentials.
This number isn’t written in stone though we will just use it as a starting point.
Step 3: Now we’re going to work out your needs based on your activity level
Use the descriptions to decide which activity you best describes you. If you feel you fit well between two groups go with the less active group.
To determine your total daily calorie needs, multiply your BMR by the appropriate activity factor.
For example if my BMR were 1900 and I was lightly active I would multiply 1900 x 1.375 which would give me 2612 calories.
Now you are at a fork in the road. If you want to lose weight subtract 500 from your number OR if you want to gain weight add 500.
Let’s move onto the final step!
Step 4: Download the “my fitness pal” app onto your smartphone.
My fitness pal is an electronic version of a food diary and it will give you a birds-eye view on your dietary habits. Not just the bits you remember. Everything!
Use your new calorie calculations you generated in step 3 as target to aim for.
The app itself has very good step by step instructions and guides but in summary it removes all the guesswork and gives you honest feedback.
Just commit two full days to inputting your meals and I’m sure you’ll be surprised by the feedback.
Strategy #3 = Setting yourself a protein goal. 3 servings per day. Palm Size
This one is super simple but don’t let that fool you, in fact that’s why it’s so powerful.
As it says in the title…
3 palm sized portions of protein per day.
Here’s a list of high quality protein sources.
Don’t get overwhelmed I just wanted to give you plenty of variety. Pick two or three and use them this month and if you want some variety you can pick another couple next month
With what you’ve learnt today you can walk away and start seeing changes in your body over the next 7 days
For those of you that want to hit the ground running and also accelerate your progress we have created a program to help you implement these strategies.
Click here to learn more about our 21 Day Kickstarter Program.