Hey guys, Wes here, today I want to discuss nutrition. I want you guys to really think about this one word…adherence. I deal with many clients with many performance goals. Some people want to perform optimally at their sport and others just want to look good naked. Both goals go back to that one word…adherence. It doesn’t matter how optimal a nutrition plan or training program may be, if you cannot stick to it it will not work! I suggest working towards a plan that is optimally realistic.
I want to discuss the importance of energy balance. In the grand scheme of things nutritional intake is a simple calories in vs calories out. There are no magic foods with magic fat loss properties and there are no foods that should be completely demonized! I want you guys to start thinking of your food as you do your budget. Calories and macronutrients (protein, fats, and carbs) will be you money and you goal will be your budget. If you want to gain weight calories in must be greater than calories out. If you want to maintain weight than calories in must equal calories out. And lastly, if you want to lose weight than calories in must be less than calories out.
Let’s take a quick step back and talk basic nutrition. Macronutrients make up calories and include protein (4 kcals/g), carbs (4 kcals/g), fat (9 kcals/g) and alcohol (7 kcals/g). We will not discuss alcohol in today’s discussion. Micronutrients are vitamins and minerals, they lack calories but play a roll and enzymatic activity and many other physiological tasks. Now, with this basic understanding of calories, macronutrients and micronutrients let’s talk about long term success.
Many diets fail to work because they are too restrictive. People eat certain “clean” foods and follow their nutrition plan for a brief period in time before they go off track and binge eat and continue to follow this suboptimal and ineffective yo-yo dieting cycle. My advice, is allow for some variation within your diet. It should be a lifestyle and something you can follow forever. I suggest counting calories, macronutrients, micronutrients and fiber. I would accomplish hitting these target numbers on a daily basis by consuming satiating, nutritious foods. This process allows you to budget your food, and allows for variation and encourages moderation. With a flexible approach like this, you can satisfy a craving as long as it fits into your daily budget and you hit the recommended calorie, macronutrient, micronutrient and fiber goals.
I have seen great success with this approach! This process is not overly restrictive, encourages moderation and ultimately teaches on to have a healthy relationship with food. That’s it for today! And remember…only stronger.