Maik I Struggle With the eating part!
This is something I hear often ” my workouts are going great but I simply can not get my eating in check”
What is to be done?
The answer is not ozempic, sorry to disappoint.
Drugs do work but they work even better in conjunction with a lifestyle change
But before we get into that, let’s look at the basics of nutrition.
There are three macronutrients you need to master.
- Protein is the building block of life, so it should be consumed within every meal
- Carbohydrates provide energy to train and aid with recovery, consumed on training days .
- Fats are essential for nerves, hormones and your brain .
Real life tips
1. Always have protein pre cooked in the fridge, carbs and fats can be made or purchased easily.
2. When going out to dinner think ” grilled animal and greens” Stay away from carbs since restaurant food is oily as is. You can not control the fat content of the meal, so the carbs have to go.
3. Portion control: the protein should be the size of your palm, carbs the fist and fats the thumb.
So I now will attempt to clear out the biggest misconceptions regarding nutrition.
1. Calories matter most.
Period. Stop looking for some magic portal be it intermittent fasting, keto, vegan or the dinosaur diet that will enable you not to cut calories while you can still lose weight.You are not Harry Potter and there is no Hogwarts.
2. Marcos also matter greatly.
If you are in a deficit but all your calories come from gummy bears, you will lose weight but you won’t be healthy. You need to figure out your macro (meaning your protein, carbs and fats) breakdown depending on physique goal and activity level.
3. Insulin does not make you fat.
Insulin has no calories, it simply transports nutrients into the muscle or fat cell. It can not transport something you have not eaten before.
4. Cortisol is not making you fat either.
Cortisol is used to release glycogen into the bloodstream, so we can run away from predators or workout with weights. While high cortisol levels are not healthy , they do not cause weight gain by itself. Simply think of people in war zones, we can assume they are pretty stressed out yet lean due to the lack of food.
5. Stop obsessing over single foods
No particular food will get you in shape nor kill you. There is no need to hunt the savannah for a particular nut nor do you need to avoid food x completely ( unless its plutonium)
If you need help with your nutrition, simply answer yes !