So whats intelligent eating? Intelligent eating is providing our bodies with the correct sources of food so we are able to perform, look and feel great. Eating the wrong types of food can make us feel bloated, sluggish, get migraines, inflammation, just to name a few. If you realised how much damage you are doing to your body by eating the wrong food would you change? If it was killing you would you change? As drastic as it may sound we are slowly but surely being struck by disease and illness just because of our poor food choices.
A common mistake people make: NOT EATING ENOUGH! We go on these crazy diets eating less than 100kcals and wonder by the end of the week why we are close to killing someone, and then and up raiding the cupboard for more food. The KEY is to not eat LESS but to eat MORE! Thats more protein, fats and carbs.
You need to create a caloric deficit by reducing your calorie intake SLIGHTLY. If you go too far below your maintenance calories your body goes into starvation mode. You shed muscle and store calories as fat for a future energy source. Not eating enough supportive foods also lowers the amount of calories you burn – less thermic meals equals less body fat burned. This can lead to metabolic damage and thyroid issues.
Macronutrient breakdown: All three macronutrients are important when it comes to losing weight and building lean muscle.
1. Protein is essential for repair, rebuilding, and putting on muscle
2. Carbohydrates will help fuel workouts, stimulate glycogen replenishment and insulin for nutrient delivery, and protein synthesis.
3. Healthy fats are needed for hormone development. Yes fats are fine to eat! Stop eating low fat. Its like a chemical shit storm in there!
1. Protein: Strength training will place an increased amount of stress on your body, making your muscles starved for protein. Since the focus is to build lean muscle it’s very important to replenish your body with adequate and wholesome protein sources. Common sources of protein include chicken, fish,
lean red meat, and eggs.
2. Carbohydrates:
It is very important to consume a sufficient amount of glycogen for energy and recovery. Select complex carbs such as whole grains, sweet potatoes, oats, quinoa, brown rice, green veggies, berries, apples etc.
3. Healthy Fats:
Healthy fats in small doses can lead to an increase in lean mass and strength. Sources include coconut oil, avocado, cashews, almonds, and olive oil.
Hydrate:
Try to drink minimum 2.7 litres (8-12 cups) of water each day.
Beth