I am going to give you the secret to weight loss...soon. But first I'm going to set up why this is my topic (don't you dare skip to the later part!). Firstly, I get several questions about supplements on a regular basis. Remember, I sell supplements! I most definitely think supplements have their place! But it all depends on the activity level and goals you have for yourself. But without proper nutrition, your body is not going to need or be able to use your supplements effectively. Taking supplements on top of a poor diet is like putting racing fuel in a '98 Toyota Hunk-a-Junk, or putting a million dollar roof on a house made of sticks...without a good foundation, you won't get very far.
Unless you are training rigorously at very high volumes, your body can function extremely well with a great, healthful balance of whole foods. So are you ready for the answer? The magic formula, the secret of weight loss? Here it is (note, this is not my unique finding, but it is my duty to pass it on to the masses):
Lean meats and veggies, nuts and seeds, some fruit, little starch, no sugar.
There it is! Now, let's break this down a little to see the Why of it (as I talked to one of my fellow trainers today, I am a complete Why Guy.)
Lean meats - Your body needs protein, and meat is the best source. There are plant ways to get it, but you will miss out on the amount of protein needed, and the vitamins associated with it. Lean meats because animal fat so easily turns to your fat when consumed.
Veggies - Vitamins and minerals, healthy carbohydrates, and very nutrient-dense without being calorie dense (as opposed to something like butter....very little nutrient value, extremely high in calories). So it is going to give you the nutrients you need, fill you up, without skyrocketing you calorie content.
Nuts and seeds - Healthy fats, necessary for a whole slew of bodily functions, and to keep the heart healthy. This is also the best place to get the amount of calories you need throughout the day. Don't get this confused with the fat we carry around that we want to get rid of. They are not one in the same!
Some fruit - too much fruit is too much sugar. Although it is fructose, which doesn't as easily turn to blood glucose (like, let's say, sucrose, or table sugar). But it still important to balance out the nutrients and vitamins we do need. Aaaaannd it's yummy.
Little starch - Very little. How little? Well, if you eat meats and veggies, and nuts and seeds, then "some fruit" would be less than that. So "little starch" would mean? You guessed it...less than that. There is no exact answer, it depends on your caloric intake (which depends on your exercise and energy expenditure, and your goals). Just make sure the proportion is less than fruit, which is less than everything else. Also make sure it comes from whole foods, like sweet potatoes and other tubers.
No sugar - No sugar. So how much is "no sugar"? This is where I would stare at you with a slight scowl in person....No Sugar. "But fruit has sugar!" Yes it does, but remember, it's fructose. We are talking processed sugars.
Once you can truly begin to adhere to a plan that follows this general guideline, then your nutrition is dialed in, and supplements can be used in your body as they were intended, to develop your athletic performance.
With all that being said, I do use supplements, again because my level of activity is....higher....than most of the population. And if you train or exercise on a regular basis, I recommend these things as well. Here is what I use:
Fish oil (Any brand, just look for the level of EPAs, or good omega-3 fatty acids) - helps with inflammation, helps blood flow well through the body, absorption of nutrients into the blood cell and other cells, etc. Good stuff.
Spark(Advocare) - vitamins, minerals, and a wee bit of caffeine (about one cup of coffee's worth). This is my coffee, and includes daily vitamins and minerals.
Post Workout Recovery Protein/Carbs ( Advocare) - Needed for the Branch Chain Amino Acids, and two types of proteins to rebuild muscles, and carbs to replace glycogen in the muscle.
So please please please always feel free to ask me to recommend supplements to you. But I forewarn you, I can't give you the "magic pill" because it doesn't exist, and I may recommend good ole fashion healthy food. Because it is always my first and top priority to help you---
Stay Fit.
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| Best way to get all of your nutrition needs, meaty salads! This is a taco salad, sans tortillas. |
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