Friday, May 9, 2014

3 Ways To Get Back On Track With Your Diet

3 Ways To Get Back On Track With Your Diet I’m sure all of you can relate with me in one way or another when it comes to your nutrition. Either the diet that you’re on, (Paleo, vegetarian, isagenix, atkins, slow carb, etc) works then stops working as your weight plateaus or you fall off of your diet altogether due to boredom or difficulty and revert back to your normal “see food diet.” You know, the diet that when you SEE food, you eat it. And then all of a sudden, you’ve gained your weight back, plus some. I’m here to give you 3 strategies to get you back on track when you veer from your nutrition. No matter what diet you’re following, implement these 3 steps and you’ll continue to see results. Step 1: Identifying and Getting Rid of Nutrition Deficiencies Majority of us have deficiencies in water (low level dehydration), vitamins and minerals, proteins (particularly women and in men with low appetites), and essential fatty acid (95% of the population have deficiencies in this!) Let’s address your deficiencies. • eat more of the protein-rich foods you prefer • drink more hydrating fluids (no, not soda or alcohol, dummy! WATER!!!) • take in more essential fats (through fish or algae oil) • eat more foods rich in vitamins and minerals you need most When your body is neglected the nutrients that it craves, you suffer. But when you feed your body the nutrients it craves, you thrive. Step 2: Adjusting the Amount of Food Consumed Food amount is related to food intake. Remember, the amount of calories you take in versus the amount of calories you burn affects whether you gain or lose weight. The less calories you take in versus the amount you burn guarantees weight loss and vice versa. So does this mean you have to start counting calories? No, not necessarily. In fact, it’s better not to. We all know how burdensome tracking calories is. Plus it’s not that accurate. Rather it’d be better for you to learn to listen to your body’s hunger and appetite cues. What I want you to do instead is to utilize the ultimate, portable measuring tool, your hand to track the amount of food you consume throughout the day. • a serving of protein equals the size of your palm • a serving of fruit equals the size of your fist • a serving of carbs equals a cupped handful • a serving of healthy fat equals a thumb size The rules states that guys should eat twice as much as girls. So serving size ratio of male to female is 2:1. Typically we recommend eating 3 full meals with 3 snacks in between. For more detailed information specific to your needs and goals, speak with your e3 coach, and we’ll get you onto a plan that will tell you exactly how much to eat and when, taking into consideration the type of diet plan that you’re on. Step 3: Adjusting Food Type What I mean by adjusting food type is that the breakdown of macronutrients (protein, fats, and carb ratios) depends on your specific body type. To keep this as simple as possible, there are three body types each of us falls into. • “O” Type; apple/pear shape (Endomorphs) - built for comfort, not speed, excess calories store as fat, slow metabolic rate and do not tolerate carbohydrates well. • “V” Type; muscular, lean (Mesomorphs) - excess calories go to building muscles and bones and high testosterone and growth hormone levels • “I” Type; bean pole, banana shape (Ectomorphs) - fast metabolism, high energy, and tolerate carbs well Therefore, if you fall within the “O” type, it’s safe to say that the majority of your food intake should come in the form of proteins and fats, as your body tolerates those macronutrients way better than carbs. Save your carbs for meals after a workout instead. Again, speak with your e3 coach for more information on how you can put together a meal plan for a workout day and a non-workout day that fits your body type. All in all, following these 3 simple steps: addressing your nutrition deficiencies, adjusting your food intake, and eating for your body type, will guarantee that you fall right back into your diets with amazing results. Good luck! And don’t hesitate to contact us if you have any questions. Coach Anjo