Nutrition

1. Keep your food as natural as possible (avoid processing, preservatives and artificial sweeteners)

“Natural” meaning as it would be found in nature. 

When food is processed it loses its naturally occurring enzymes and is stripped of much of its nutritional content. In most cases, unnaturally occurring chemical bonds are formed, not only making it harder for the body to break down and absorb the necessary nutrients, but also causing these foods to become more readily stored as fat. One example is the ingredient “glucose/fructose” – which is basically refined corn syrup

The consumption of food containing chemical preservatives or sweeteners (almost anything pre-packaged, prepared then frozen, and especially fast foods) floods the body with poisonous toxins on a daily basis. Each food contains such a small amount of these hazardous materials (and they are actually listed as hazardous materials) that, in this minute quantity, they can be considered “safe for human consumption”, but the accumulation of these chemicals throughout a day (and over the course of a year) can actually become quite harmful

2. Eat your first meal within a half hour of waking

Eating first thing in the morning helps to kick-start your metabolism by making your body work internally to process food. Our body requires food for fuel, and if it does not receive this fuel, than it will have to create it – by breaking down muscle and converting it into glycogen (carbs). When this happens, the body believes it is starving and slows the metabolism to prevent the burning of excess calories. When you finally do eat, while in this self-preservation mode, the body quickly stores the nutrients as fat, as it is unsure of when it may get fuel again; the result is weight gain.

3. Eat a meal or snack every two and a half to three hours

You can increase your metabolic rate (the rate at which your body burns calories) by increasing your meal frequency! Basically, you’re letting your body know that it’s getting macronutrients consistently and there is no need to store them. Think of your metabolism as a fire that you want to keep constantly burning. If you put too much fuel on the fire, you’ll smother it; not enough fuel and it will go out; but if you consistently feed it the right amount, it will burn indefinitely.

4. Have protein with every meal or snack

The process of your body breaking down solid protein increases the rate at which you burn calories! The metabolism is elevated for about three hours after consuming protein, so ideally you would eat a protein-based snack every two and half to three hours. Up to 25% of the calories consumed from protein are burned through digestion compared to only 6.8% with the consumption of fats or carbs. Additionally, next to water, protein is the most abundant substance in your body. Used by your body for many vital processes, protein must consistently be replaced. No need to worry about eating too much protein; research has shown you’d need to consume more than 2.5 grams of protein per pound of bodyweight (375 grams for a 150 pound individual) before excess would be stored as body fat.

5. Drink at least 2 litres of water daily (not including water consumed during exercise)

When the body is dehydrated it goes into self-preservation mode; it begins to store water (water retention), and usually most noticeable under the skin. This problem can be exaggerated with the excess consumption of sodium. Some of the biggest problems with water retention, besides increased water weight, are increased blood pressure and toxicity. When the body is dehydrated it stops working on its regular metabolic actions and instead works on filtering what little water it does have in storage. By drinking water regularly, you can flush out excess water and toxins, lower your blood pressure and increase metabolism (burn more calories, resulting in decreased body fat!)

6. Take the time to prepare meals in advance

To make eating with frequency easier, take an hour out of two days a week to prepare enough food for 3-4 days. For example, bake or barbecue several chicken breasts or fish fillets, make a big pot of brown rice or sweet potato, and pre-make your salads so they are always readily available. You can even use frozen vegetables; just throw them into your food container with your chicken and rice to help keep it cold

7. Weighing/Measuring your food

If you have a serious health & fitness goal in mind, a qualified nutritional advisor can create a meal plan designed specifically for you. There is a fine line between eating too many calories and eating too few, so it is important that you follow your meal plan closely. In the beginning you may want to purchase a food scale. Your meal plan should include proper serving sizes, and in order to make sure you are taking in the proper amount of nutrients daily, you will want to measure your food. When people consider themselves to be on a “diet”, they tend to under-eat. Consuming too few calories daily can be just as detrimental as too many! 

8. Do Not Under Eat

One of the most common mistakes we see in the industry is individuals cutting to many calories to lose weight, and not considering nutrients. Every body is unique and has a minimum macro/micronutrient requirement for optimal function. If your body is not receiving an adequate amount of these nutrients, you may start to notice adverse health effects. This can be seen when an individual’s diet is suddenly reduced in overall calories, leading to a significant amount of weight loss in a relatively short period of time, then suddenly the weight loss plateaus. At this point, the person is usually feeling tired, low energy and extremely hungry all the time. Thinning hair, brittle nails, emotional swings and getting sick more frequently are also common symptoms. This leads to eating normal foods again to feel better; however, now the metabolism is lower, and calories are not being burned as quickly as they were prior to starting the diet. Weight is quickly put back on, and quite commonly the individual ends up heavier than when they started. This is why it is important to speak to a qualified Nutritionist and incorporate all aspects of living a healthy lifestyle into your daily routine.  

9. Alcohol

When weight loss or a reduction in body fat is the main goal, alcohol should be avoided, though an occasional glass of wine or the odd beer should not hinder your progress. Alcohol is a drug/toxin, and the body treats it as such. To quickly filter the toxins from the body, all attention is directed toward this purpose and regular metabolic activities are put on hold. Calories from alcohol are easily stored as fat, as are the calories that were consumed prior to (or with) the consumption of the alcohol. When comparing which is better, white or red wine, red is usually said to be better due to its antioxidants, which are not found in white wine. Although beer has less alcohol than wine, it does contain higher carbohydrates. This type of carbohydrate is easily stored as fat, and research has shown that this fat is generally stored in the abdominal area, literally causing a “beer belly”. When it comes to liquor, whether it is clear vodka, or a brown whisky, the calories are all similar; it is what you mix it with that determines how calorie dense the drink becomes

9. Supplements

There are a variety of supplements available to help support your health/fitness goals. It is important to understand that strictly following your individualized meal plan and exercise program is the most efficient way to achieve your personal goals. Supplements may be used in addition to, but should never replace, your meals or exercise. For example, using a “greens” supplement does not mean you do not have to eat vegetables. Additionally, many mistakenly think that the use of a “fat burner” can replace cardio, or even clean eating, when in fact these supplements only enhance the effects of cardiovascular exercise and a healthy diet.