Look, there is absolutely 100% no doubt in my mind that there is not one single perfect diet for any and everyone. Nutrition should be a individual approach and different from person to person. Which is why when somebody asks me what the best diet is I often reply with a not so favorable answer. I say “well that all depends”.
I do believe however every “good” or ideal diet should share a few characteristics.
1) Macronutrient Variety
I believe each meal you consume whether its a snack or a lunch should have some of each macro group. These groups are proteins, carbs, and fats.
Protein:Your body uses protein to build and repair tissues. You also use protein to make enzymes, hormones, and other body chemicals. Protein is an important building block of bones, muscles, cartilage, skin, and blood.
Carbohydrates: Your body uses carbohydrates for energy. Glucose is the form of sugar that our brains use, We need a certain amount of it to fuel all of our metabolic processes so we can have energy to do things like breathe, digest, run, work, and think. Literally, everything. Fat and protein have their jobs, too, but when it comes to getting that basic energy, carbs are key. Carbohydrates are also key in building muscle. Insulin brings us Carbs after a workout in the form of glucose that turns to glycogen. When our muscles contract and move they deplete their stores of glycogen so it is important to replenish those store after a workout or activity. There are also two types of carbs. They are simple and complex carbs. The ones I encourage people to eat are complex carbs. For simple carbs think: Candy, ice-cream, bread, and any other delicious food haha. For complex carbs think: Starches, whole grain foods, and rice.
Fat: Your body uses fats in a bunch of different ways. However it is important to understand the different types first.
Unsaturated fats: These are found in plant foods and fish. These fats are good for your heart. Unsaturated fats are found in salmon, avocados, olives, and walnuts, and vegetable oils like soybean, corn, canola, and olive oil.
Saturated fats: These fats are found in meat and other animal products, such as butter and cheese. Saturated fats are also in palm and coconut oils, which are often used in baked goods you buy at the store. Eating too much saturated fat can raise blood cholesterol levels and increase the chance of getting heart disease.
Trans fats: These fats are found in stick margarine. Trans fats are also found in certain foods that you buy at the store or get in a restaurant, such as snack foods, cookies and cakes, and fried foods. When you see “hydrogenated” or “partially hydrogenated” oils on an ingredient list, the food contains trans fats. Trans fats are also listed on the food label. Like saturated fats, trans fats can raise cholesterol and increase the chance of getting heart disease.
Why Do We Need Fat?
Fat helps the body grow like it should. Fats fuel the body and help absorb some vitamins. They also are the building blocks of hormones and they insulate the body. Fat is important in hormone regulation.
So fat is not the enemy, but you’ll want to choose the right amount, and the right kind of fat. If you’re getting most of your fat from lean meats, fish, and heart-healthy oils, you’ve already made fat your friend! The worst thing anyone ever did was to call Fat “Fat”. It makes people scared of eating it because of that. Which is silly because thats the same things as someone calling Rich Froning “Protein”!
2) You eat Breakfast
Now I know the Intermittent Fasting folks are about to pop their tops but hear me out here. Eating breakfast for most is a beginning to a successful day. If you start yourself off with a healthy breakfast more often then not the rest of the day follows suit. I mean really think about it. You wake up early, you have a nutrient rich meal with protein, carbs, fat, and veggies. You sit there eat mindfully, and chew your food thoroughly. You savor and allow your food to be broken down by your saliva. Doesn’t that sound amazing? How could you not win the day with a start like that?
Also, it’s important to eat breakfast to jumpstart the metabolism. When you break your fast for the night (aka after you sleep and don’t eat) you are telling your metabolism to start the fire and burn up the food you consume and burn those fat stores.
But Coach, I’m not hungry in the morning you say. Well thats because your metabolism is out of balance. A way to stabilize that is to start eating breakfast as I stated above in #1. Also to look to consume more healthy fats to help repair your hormones.
3) Record your food
Whether you use an app like “My Fitness Pal” or “My Macros Plus”, it’s always important to keep track of what you consume everyday. You record your workouts daily, why wouldn’t you keep track of your meals? Sometimes simply seeing what you consume everyday can really help to throw on the brakes and keep you away from the things you should not eat.
When it comes to eating something like Chicken, rice, and veggies versus cake and ice-cream I am gonna go ahead and make the assumption that writing down or logging the chicken and veggies is gonna be much easier.
These are small steps but what I believe to staples in a “Good” diet. Within these principles there is a ton of flexibility. You can make these principles work any way you want to. Try doing these in your daily diet and see if they don’t improve how well you look and feel.
Owner Create Yourself Training