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Nutrition
Nutrition Plan
Tracking your food
Nutrition Plan
Most of us find Nutrition harder than exercise. We believe it is key to achieving results.
Before we write your Nutrition plan, we do a consultation and food diary analysis to educate you on the importance of eating right, what is good and bad and how you can make little changes to get big results.
Tracking your food
Nutrition Plan
This section is all about Nutrition.
Check out the worst nutrition myths, the variety of foods you can eat, the importance of hydration and about supplements plus more.
Request a Nutrition Plan or learn how you can track your food to eat healthier.
Understanding food groups, BMR, energy expenditure, calorie surplus and calorie deficit are just some of the things YOU can learn here.
Tracking your food
Tracking your food
Tracking your food
Sounds simple but how many of us, track our daily calories and our BMR?
How many of us are conscious of our Carbs, Proteins and Fat consumption?
Knowing this can positively affect weight loss and weight gain!
Basal Metabolic Rate (BMR)
Understand how to calculate your BMR
Basal Metabolic Rate is how many calories you burn each day, how many calories you need each day and how many calories your body requires to stay alive and maintain it's weight.
For example, if you lay in bed all day, you would burn approximately 1500-2000 calories.
Below is the Harris-Benedict equation, used to calculate your individual daily calorie intake.
Men
BMR = 66 + (13.7 x KG) + (5 x CM) - (6.8 x Age)
Women
BMR = 665 + (9.6 X KG) + (1.8 x CM) - (4.7 x Age)
Then multiply that number above, by how active you are each day.
Sedentary = BMR x 1.2
Moderate = BMR x 1.55
Very Active = BMR x 1.725
This is your base line. If your goal is weight loss, you need your daily calories to be in a deficit. If your goal is muscle building or weight gain, you need your daily calories to be in a surplus. If you want to stay the same weight, you need to eat in maintenance.
If you need more information, send me a message.
The WORST NUTRITION Myths
More and more people are giving advice on nutrition, but it's not always valuable.
If your Personal Trainer advises you on any of the myths below, contact me. We often hear these in the context that, this is all you need to do. The context in which the comments are said, can affect how effective they are. However, lots are saying them in the context to lose weight.
There are lots of myths out there, especially to lose weight. Here's 5 of my favourite...
1) Don't eat after 8pm
If you are going to bed at 8.30pm or 9.00pm then eating a big dinner at 8pm is not recommended. It doesn't give much time for the food to be digested and this can impact your sleep, causing you to feel bloated and uncomfortable. However, in the context of losing weight, YOU CAN still eat after 8pm - as long as you are in a calorie deficit for that day. Therefore it doesn't matter what time of day you really eat. Eating a balanced meal at 7pm, 8pm or 9pm can still be healthy.
2) When you're hungry and want to lose weight, eat Celery
For those that don't know, the food Celery does burn more calories eating it that it does by consuming it. With that said, Celery will not satisfy your hunger or your cravings. If you ignore your hunger, you are more likely to overindulge and eat more in your next meal. My advice would be to have some form of protein or fibre as a snack to reduce hunger and cravings. But eating Celery solely for the purpose to lose weight and not eat a proper meal, it not effective.
3) Drink Diet drinks, instead of regular fizzy drinks
This is one that will have PT's arguing against me. I have suggested to clients to cut down on fizzy drinks and given them the option to have a Diet Coke instead of a regular Coke. Why? Because there is less sugar and calories in a Diet soda drink. But...(and you knew this was coming) in Diet drinks, there are artificial sweeteners. Research has suggested that Diet drinks may be associated with Type 2 Diabetes. The best option to drink would be water.
4) Cut out Carbohydrates
What are Carbohydrates used for? ENERGY. What happens if we cut down or cut out Carbohydrates? WE HAVE LESS ENERGY. Now most people who are trying to lose weight will be exercising as well, so you need energy. Carbohydrates are an important Macronutrient, which the body NEEDS, alongside Proteins, Fats & Micronutriens (Vitamins & Minerals) I wrote an article 'Carbs are NOT the enemy, YOU ARE' Scroll down below to read. For sustainable weight loss, make smarter food choices when it comes to Carbohydrates but don't elimate completely.
5) Do a cleanse to lose weight
This one is sure to get all those juice diet distributers angry, but here's the facts. Doing a detox can be good for you. You can lose weight from drinking smoothies and liquid nutrients because you are not eating. But...(here it is again) this is not realistic or sustainable. Your Liver and Kidneys detox your body very nicely without any crazy cleanse. Once you go back to eating normally, the weight will come back on.
Having a balanced and sufficient intake of Carbohydrates, Proteins and Fats which correlate to your body type, your exercise or activity level, your metabolism, your daily calorie intake and your current lifestyle is the way forward.
Carbs are NOT the enemy, YOU ARE!
Let’s talk about Carbohydrates. In the fitness world, there are many mis-conceptions about certain foods, especially Carbohydrates. Some say you should have them and cut down on fats, some say you shouldn't have them at all and only consume protein and fats, some say carbs have no calories etc.
In this article, I will talk to you about these statements and give you my knowledge and research behind it. Then, you can make your own decision.
So what do Carbs do? Are they good or are they bad?
First of all, they are one of three Macronutrients, along side protein and fats. Carbs are the main source of energy for our body. Carbs are stored as glycogen in the body and then converted into glucose for when we need it.
There are two types of Carbohydrates
1) Refined
Refined carbs are foods such as sweets, cakes, biscuits and most things containing a lot of sugar. White bread, white pasta and pastries also. These are dangerous as they have a high GI and can be used as a quick release of energy. BUT, they do not contain many nutrients and can be seen as wasted calories to consume, which if we don’t exercise will get stored.
2) Unrefined
Are the wholemeal products that contain fibre which can give a feeling of fullness and help regulate blood sugar levels. They have a lower GI and have less sugars compared to Refined Carbs. Some examples are wholemeal bread, whole grain rice, fresh or frozen vegetables, sweet potato and quinoa.
Last months article spoke about RDA (Recommended Daily Allowance) and BMR (Basal Metabolic Rate) Therefore, it is worth noting -
Carbohydrates 1g = 4kcal
Proteins 1g = 4kcal
Fats 1g = 9kcal
The body needs Carbohydrates to function. Without them, we will function more slowly, we will feel tired and lethargic. We will have less energy and we will be depleted. Our brain needs Carbs so without them, our decision making is affected and so is our memory to recall information. Remember, vegetables are Carbs. Without them we can be low in energy, become ill and notice deterioration in our hair, skin and nails as we are missing vitamins and minerals.
What's best?
Some people try a Low Carb diet. This is basically where they will reduce the amount of Carbohydrates a day they have. For example they may drop down to less than 50g a day. If you track this, you will find that it is very challenging. Serotonin is the feel good chemical in our brain, that promotes feeling of happiness and satisfaction. This affects our mood. Some studies show there is a link between Low Carb diets, not exercising and depression.
Q. Should I eat Carbs but cut down on fats?
A. That would be a good start. Fats contain more kcal per gram so be wary of that when measuring your daily calorie intake.
Q. Should I cut out Carbs completely and only have Proteins and Fats?
From above, that would be unsustainable. You wouldn't be able to function very well and should maybe choose better Carb options with Lower GI which will make you feel fuller for longer.
Q. Do Carbs have no calories?
A. Unless you’re eating thin air, which is referred to as breathing then eating foods contain calories.
You have the power to choose what foods you eat. To achieve any goal you set in life or fitness, you need discipline and commitment. Results take time. If you have started to reduce Carbs in your diet but your weight isn't changing much on the weighing scales, that’s ok. Trust the process as these things take time. It is also worth noting, that you may be losing body fat, which a normal weighing scale doesn't show you. If you drop body fat and increase muscle mass, your weight will not change much on the scales.
Remember, to live a healthy lifestyle, it’s all about balance. Therefore getting the balance between eating the right amount of Carbohydrates, Proteins and Fats is key. By all means, cut back and cut down but in moderation. Drastic changes and cut backs will only be a short term fix and can have a big effect on the body, causing cravings. It’s the sustainable measures that bring better results for you and for your health.
Hydration
Did you know...
It’s almost time to get outdoors and exercise as the weather becomes cooler and more bearable. But we must remember, that here in Dubai, we are still in the desert and staying hydrated is really important.
Water, known as H2O by it’s chemical value, is the best source of hydration. Our human body is made up of 60% water. We lose water through perspiration when we sweat or when we urinate. We can increase the amount of water we have from drinking and from the foods we eat.
When are thirsty, we are already dehydrated. This is how the body tells us, by sending a signal to the brain to get us to drink. A 1% loss of body mass due to fluid loss is know as dehydration.
Facts
Here are some scary facts in relation to dehydration:
- Thirst - is the sign we are already dehydrated and we have a dry mouth
- Skin - becomes dry and shows more wrinkles
- Physical - around 2% decrease in hydration levels can affect performance by 20%
- Mental - can affect cognitive performance, visual vigilance and is related to tension and loss of memory
- Weight Loss - drinking water instead if sugary drinks will promote fat loss and weight loss
Studies say you need to drink around 2 Litres of water a day and that is without exercising.
Exercise causes the body core temperature to increase which causes us to sweat. When we sweat due to the rise in heat and temperature, we lose not only water but vitamins and minerals also. You should increase your water intake if you are exercising.
Are all drinks acceptable?
If you drink coffee or alcohol, that will also dehydrate you. You will find that you go to the toilet a lot. What you are essentially doing here, is urinating the water out of your body and replacing it with caffeine or alcohol. Then the following day, in the case of alcohol, you wake up with a hangover, which is when your body is severely dehydrated. You then feel hungry and crave all the bad foods that are high in carbohydrates and fats. This is a Personal Trainers worst nightmare and a viscous circle. Hydrate yourself with water before you go to bed will reduce the hangover.
So how can you be healthier? Well, you can drink more. But what if you don’t like water? Then you can use lemon or lime to make infused water. This adds a bit of flavour without the sugar content of a sugary drink and without the calories.
Below are some estimates for you…
Can of Coke = 260 kcal
Orange juice = 120 kcal
Latte = 200 kcal
Hot chocolate = 230 kcal
Green tea = 140 kcal
Water = 0 kcal
Obviously, the serving size of each drink will determine the total amount of calories but it’s worth choosing the less calorie option, if you want to lose weight. Try it, stay hydrated and feel more alert!
Don't let being dehydrated, affect your performance, at work or in the gym!
What to eat?
Food Shopping
Top tip - Know what you want before you set foot inside the supermarket.
How do you do this? Write yourself a list of what you're going to get or save notes on your phone so you have a plan.
Why? Because going to the supermarket can be dangerous.
There are many offers on, savings and discounts which can distract you and steer you away from the healthy options. If you don't know what you want, you are going in blind. Therefore you are more likely to be tempted by putting anything in your trolley, which can result in a bad choice which is often the bad, unhealthy foods.
Think about it, how many times have you 'added' foods to your trolly because it's something you 'fancy'. Yes, I've done it too.
The smell of the bakery as you walk passed, the aisle of chocolates and cookies, the freshly made doughnuts or cooked chicken...it's a challenge, but don't do it. Try to eliminate the risk and possibility of that happening by avoiding that section or shopping aisle and follow your list!
Top tip - Set yourself a time limit to do your food shop and if you run over, mainly because you're spending more time getting foods that aren't on your list, then that's how many minutes of cardio you should do. 1 minute = 1 item
Our mood can also determine what foods we buy. If we are sad, depressed or tired we will purchase more processed, ready made foods and snacks to make us feel better, which will lead to comfort eating.
Top tip - If you shop alone, listen to your music as you walk around. Having your favourite songs on will make you feel happier and if you have your list to follow, you will have to concentrate to do that.
Balance
Try to make sure your trolley is balanced or in line with your Macronutrient spit. This can vary for each individual but it's important to be conscious of this when you shop.
Look to follow below -
Carbohydrates 50%
Proteins 30%
Fats 20%
Meal times are important along with the size of the meal you are having.
Portion Control
This is where most people go wrong when it comes to food. They may eat healthy, but they're simply eating too much.
The more we exercise, the more our appetite increases. Therefore we become more hungry, but the key here is to eat the same. If we increase the amount of food we eat, we are eating more calories, which will lead to a calorie surplus and we will gain. If we eat the same of less amount of calories, this will lead to a calorie deficit and we will lose weight.
It's all about being educated and knowing your body. There is no 'magic' plan. Create a calorie deficit, exercise and be consistent in what you do.
What should I do first?
Here are 3 simple tips for you to implement today.
- Know your Daily BMR
- Understand Portion Control
- Track your Calories & Macronutrients
JANUARY GAINERS...
Gained weight in the past few weeks?
Christmas and New Year are times where we 'let ourselves go' a little bit.
We tend to eat more food than our body is used to.These foods are normally not good for us because they are high in Carbohydrates, Fats and high in calories.
We have foods that contain a lot of sugar which causes our body to spike in glucose and if we don't exercise, we store it as fat.
We also drink more than we would normally. Alcohol contains calories too remember...it also dehydrates us which means we lose water and the good vitamins and minerals.
Eating more + Drinking more + Exercising Less = Weight Gain
What can you do?
Exercise.
I could just write that one word and leave it there, it really is that simple. But I'm going to elaborate. You need to exercise smart, which is specific to your body type, your fitness levels and what you like.
For example, doing something you enjoy will make you want to keep doing it. Exercising sustainably will burn calories consistently and promote weight loss.
Compound movements are great for burning calories and helping with strength. Try these free weights exercises with a barbell -
1) Squats
2) Deadlifts
3) Deadrows
4) Bench Press
5) Military Press
What about the food?
Eat less calories.
Aim to eat 500 kcals less a day, than your BMR (Basal Metabolic Rate) But don't starve yourself. Your body needs food to function and will use muscle mass if you aren't eating enough! Stay away from processed foods and fast foods.
For example, let's say your BMR is 2500 kcal a day. That is to 'JUST' maintain your physique. Drop it down 500 kcals to 2000 kcal a day and you will create a deficit.
Over a week, you will be in a 3500 kcal deficit which is 1lb of fat. That doesn't sound much, but it is a start.
Drinking more H20 will help to flush any bad toxins out of your body. Water is the best form of fluid which you can use for hydration and weight loss. Aim to drink at least 2.5 to 3L a day. Increase this is you live in a hot climate or exercise.
Lose Weight (and feel great)
Food Options...
Fresh foods, ones that have a low Carbohydrate and Fat ratio, ones that have a Low GI (Glycemic Index) are more beneficial for you if you want to lose weight.
Colour - Avoid boring
Try and make your plate as colourful as possible. Different types of vegetables will give you different vitamins and minerals that can not only facilitate weight loss, but strength the immune system, improve your skin and make you feel more energised.
Check out the food groups below, which you can include in your weekly shop...
Vegetables
- Broccoli
- Asparagus
- Carrots
- Peas
- Cauliflower
- Potato
- Tomatoes
- Peppers
- Mushrooms
- Spinach
- Kale
Meat & Fish
- Chicken
- Turkey
- Lamb
- Duck
- Beef
- Tuna
- Smoked Salmon
- White Fish
- Eggs
Fruit
- Pears
- Pineapple
- Oranges
- Banana
- Apple
- Strawberries
- Avocado