Consumption of low to moderate GI foods
When it comes to carbohydrates the importance of this nutrient is the fact that it is the one that will mainly provide you with the energy that you need to get by your day. Unfortunately this is the one that is mostly misunderstood and people are under the impression that to eliminate all carbs or take on an extreme low carb diet is a sure way in getting to drop the bodyweight down. To simply eliminate carbs is to basically stave yourself into being skinny while still holding fat deposits ! Need proof? Just look at any major gossip/fashion type magazine and check out the so called skinny people. Or more to the point – staved. The significance of a low GI loading to carbohydrate refers to the release of steady energy over the day as opposed to a fast release that ultimately leaves you feeling unsatisfied and as a result, you eat again and ultimately increase you calorie intake.
Eat complex carbohydrates and reduce refined sugars
Closely connected to the item above the consumption of complex carbohydrates should be a major component to any health and weight management goals. After all the good carbs are an excellent source of energy and if you consume the right ones and get in the quality ones you will feel better and have the energy to carry you over the day. Foods like rice (brown) pasta, noddles, and wholemeal breads the current superfood Quiona, sweet potatoes are the staple ones that are easily available to anyone who is familiar with a supermarket. If you are the type to not consume carbohydrates after 6pm you need help. Getting in the “complex”quality into you system is the key to long term health and to have sustained energy.
When it comes to refined sugar, the quantity contained in most soft drinks reigns supreme. Not sure what’s worse. Fanta or Coca cola when it comes to the sugar content, It doesn’t matter, avoid both. If you are not happy then I would suggest you at least give the diet option a go. The hidden sugar within the carbohydrate in some food stuff is the item that has been the reason people are now increasing their waistlines. Take the good ol 3% fat free muffing. Don’t worry about it being only 3% fat, or the fact that it has over 600 calories! (sarcasm) But if you could work out the sugar content you will not be disappointed should you be looking at a high mark! This is where the natural sugar in fruit is a better option. Yes it’s still energy however the nutrient quality is where it trumps the refined sugar and in addition doesn’t mess with the insulin release that ultimately contributes to weight gain. Get some fruit, veggies and complex carbohydrates and avoid over consumption and reduce you sugar intake.
Eating slowly to encourage maximum digestion
How many times in the past have you were told to slow down, chew and enjoy your food. It takes the body approximately 15-20 minutes or so for the food to travel down to the stomach and start the process of making you feel full. Don’t disadvantage this by using this time to throw down the food as quick as possible and them find yourself clearly over stuffing (AKA gorging) what would otherwise be an enjoyable meal. If you have taken the time to plan and properly prepare you meal, why would you not want to enjoy it? Unfortunately I see this food frenzy mentality at most food courts and sadly at some family restaurant. People, please slow down it’s not a race. Enjoy the pleasures of eating. A good tip is to stop eating when you are at least 80% full. I dare you.
Choosing low fat products and methods of cooking
This one’s an oldie but a goodie. In choosing low fat products be aware that fat, that is good fats are well….. good for you, so don’t go all the way and try for the zero fat approach. You won’t get far and as for your overall health not really a good idea. Instead become familiar with the types of fats you need to consumed and eliminate the heaviness that trans fats offer (bad ones ) while incorporation and enjoying good fats like Avocados, Nuts, flax seed oil , olive oil, fish oil supplements, egg yolks that should be all consumed for optimal nutritional value. As for the methods of cooking. Let’s get it back to basic and say that deep frying or frying in any case is not the preferred option.
Depending on the food type. Try to boiling, Steaming and even oven bake you food for cleaner and healthier results.
Avoiding or limiting alcohol intake
This one’s always intrigues me when I discuss it with clients. What I’m finding here is that people most likely will under estimate their alcohol consumption. It’s just the way it is. I have never had someone tell me early in our training sessions what they actually drink. “Just a few during the week I think” its only after we do a food diary that the true amount becomes clear. In fact unless I write it down myself id probably be guessing as well. Now I’m not suggesting that one doesn’t drink at all. After all there are social occasions that go hand in hand with having a drink, the quiet one at home after work or simply out with mates. What I’m suggesting is to take a more direct approach and weigh up the benefits of elimination or at least reducing your overall alcohol consumption. Not only is alcohol more energy dense as it has more calories per gram them both protein and carbohydrates. (Only fat is more energy dense) In addition the promotion of greater fat storage is increased due to the body’s inability to process foods while under the influence. It basically utilises all its processes in getting rid of the alcohol before it taps into the foods energy source.
In a nutshell the kebab after a few beers is one way the set you back the whole week. And that’s with only one meal.
Focusing on a healthy habit not diet
This is what it really comes down to.
The most basic way to see it is to consume adequate quantities in calories, ensure they are quality and make sure the calorie ratio is well balanced. The emphasis should not be on just focusing or increasing one food group. It should be about an overall long term strategy that is simply part of your lifestyle. Getting in the quality into you system will make you feel better as you are sufficiently getting in the vitamins, minerals in eating “clean foods” while maintaining a sound quantity intake looks after the rest. Add in the proper balance of you meals and you don’t have to think about it again. Severe restrictive “dieting” should be left to those who participate in weight bearing sports on occasions where this approach will be short term. The long term approach is the one you should take as opposed to the 6 week diets offered on the lifestyle trash magazines.
Well given that I’m a Personal trainer it’s a no brainer that I would recommend exercise here. The benefits are clear. With a smart and well planned program you can become stronger, fitter, be able to move better (pain free for some) and if adhering to proper nutrient quantity, quality and getting in the correct ratios it should all fall into place nicely and will go along way in getting you results.
The bottom line is to have a nutritional plan, actually implement that plan and be committed to your overall goal.
Get the nutrition right and you are well on the way.
Claudefit personal training is based In Mill Park.