The Best Nutrition Plan
Proper nutrition is, by far, the most important part of adopting a healthy lifestyle. It is critical to dial in a realistic and practical nutrition plan if you want to see results. If you cannot implement at least a modest nutrition program then everything else you do will be for naught. I like to use this analogy. Like a Ferrari, you’re body is a high-performance vehicle. Would you put low quality or even regular quality gas into a Ferrari? If what you put into your body is fuel then why would you put inefficient and substandard fuel into such a high-performance vehicle as your body? It will run poorly and eventually it will break down. You can always buy another Ferrari but we only get one body. Unfortunately, with the prevalence of convenience, highly processed foods, and the retreat from whole natural foods; this “poor fuel” is what our “Modern Western Diet” has become.
It can be extremely difficult to switch from eating an unbalanced diet full of “empty” calories to adopting a diet full of whole natural foods. It doesn’t need to happen all at once, but small healthy food decisions will eventually grow into a full on transformation of your body, mind, and spirit. You will see and feel the difference between the “bad fuel” you were using before to the “good fuel” that has completely optimized how you function.
An emphasis must be made on where you’re getting your calories. Junk foods, highly processed foods, and convenience foods have little to no caloric value. The same goes for beverages that are highly processed and full of sugar. They have no caloric value. That’s why when we eat and drink junk we are never fulfilled. That’s also why I can eat a whole bag of chips and a whole tub of ice cream in one sitting and still be hungry! We will eat more and more because our bodies aren’t getting the caloric nourishment it needs. Most, if not all, of our calories should be coming from whole natural food sources.
What should we be eating?
- Fresh vegetables
- Fruits
- Whole grains
- Legumes
- Lean meats
- Good fats
These should comprise the vast majority of our caloric intake in the form of “good carbohydrates”. Meats and other proteins are an important source of nutrients and energy but the portion sizes need to be controlled and drastically reduced from what we’re used to in the Western world. Fats are also extremely important so let’s take a look at some specifics.
Nutrition experts have placed general “macronutrients” into three groups. Carbohydrates, proteins, and fats. They account for all of the calories that we ingest. These can be further broken down into individual groups and subcategories that are know as “micronutrients”. People can modify the ratio of macronutrients based on their desired results but typically most people will benefit with the ratio of
- 55% carbohydrates
- 30% proteins
- 15% fats
What are Macronutrients?
Macronutrients, or “MACROS” as they are commonly known, are necessary for the body’s functionality and efficiency. That’s why it’s absolutely critical that we find the best food sources for our carbohydrate, protein, and fat intake. Trust me, if you follow these directions your body will thank you.
Carbohydrates
Carbohydrates are the energy power plant for the body that are separated into simple carbs (sugar, high fructose corn syrup, etc.) and complex carbs (starchy vegetables, whole grains, legumes, etc.). Simple carbs provide short bursts of energy followed by a crash while complex carbs provide longer lasting natural energy to keep you highly functioning throughout the day.
Proteins
Proteins, and subsequent amino acids in which they are created, provide the building blocks of literally everything in the body. Proteins are crucial in the tissue structure of skin, muscle, organs, and bones. That’s why it is critical to have a steady consumption of high-quality proteins into the body to rebuild and repair body tissues, especially once you start implementing an exercise program. Proteins can be found in literally all food but some foods provide better protein sources then others. Lean meats and fish provide the highest content of protein, and are perhaps the best sources, but they also come with drastically higher calorie counts. Other quality protein sources are nuts, legumes, eggs, dairy, seeds, and some soy products.
Fats
Fats also play a critical role for optimum body and mind functionality but they must be in the form of “good fats” that are high in HDL cholesterol and low in LDL cholesterol. Olive oil, avocado, fish oil, coconut oil, natural cheeses, fatty fishes (salmon, tuna, etc.), and nuts are all excellent examples of “good fat” food sources. Fats help the body absorb nutrients, produce important hormones, and support cellular growth.
Watch out for “FAD DIETS”!
Our body’s need the full range and proper ratios of macro nutrients to function properly. This is why we here at FoodSource Nutrition really don’t buy into these “fad diets” which promise that you will lose weight fast by cutting most, if not all, of these macro ratios and subsequent critical nutrients to the body. While I won’t go into specifics on which diets I’m talking about, just remember two things.
First, if any person or diet program is telling you that you need to buy a product in order to maximize your body’s natural functions and then try to get you to sell it to your friends and family, that’s not a diet, that’s a pyramid scheme. Second, anything worth having is built from discipline, hard work, and determination. You may see results in the short term from a “fad diet” but for the vast majority of people this weight loss will be short lived. These “lose weight fast” schemes are not sustainable and for many people they can be extremely harmful for the short and long-term effects to your body and mind.
The Problem with Lopsided Macros
For most people that ever go off the “fad-diet” they were on, their body’s have become accustomed to the lopsided macronutrient intake which effects the response the body has to other foods. For instance, if you eat a high-fat, low-carb diet then it will effect the insulin production of your body where you will create more fat regardless of where the calories come from because most of your calorie intake was coming from fat sources. The vast majority will wind up putting on more fat and weight even faster and more aggressively than had they lost weight the right way. It’s all about following the principle of “calories in must be less than calories out” while following a disciplined program adhering to the macronutrient ratios. It’s all about the food sources!
Keep it up!
Whether you are new to eating healthy or are well on your way in your healthy living journey, you just have to keep learning and keeping at it every day. I could go on and on about different aspects of nutrition but at least now you have some basics. It’s also important to incorporate a strength training regimen to complement your nutrition journey. There will be many more posts about nutrition so if you’re interested in what you’ve read then follow the links in the article or explore the Nutrition category of the FoodSource Nutrition website. Like I said before, starting and adhering to a proper nutrition program is THE MOST important yet difficult aspect of healthy living and transforming your life. Hopefully we can grow together and follow this program to get our body’s running like the highly functioning, well-oiled machine they were created for. I look forward to working with you!