It’s 2018 and I feel like society is finally catching up on what diets work and what diets don’t work. There are always dieting trends in that come and go like the wind. Let’s talk about some of these…
- The HCG Diet
- The Cabbage Soup Diet
- The Blood Type Diet
- Ketogenic Diet
- Intermittant Fasting Diet
- Atkins Diet
Now, before you ask….YES! I definitely have some strong opinions regarding some of these diets. While I would prefer to stay politically correct, I WILL say that for a FEW of these diets, there is a time and place for them. Although, I want to stress that in order to execute them properly, you should always consult with a professional to make sure the diet is safe for you. You wouldn’t do research on open heart surgery then perform it on yourself right? YEAH NO!
I am a strong believer in LONG TERM HEALTH! With that being said, I believe in long term nutrition solutions. Trends come and go, right? That means, you results will come and go as well. These diets can give you immediate results and therefore get all kinds of rave reviews. But what happens after you come off the diet and you gain the weight back? Frustration! Maybe it doesn’t happen right away…but trust me, without getting off the diet with a solid plan, you will gain it back and MORE!
Sidenote: It’s pretty normal to gain all the weight back (and more) when doing one of these trendy diets. WHY? Because on many of these diets, your body loses muscle and the ability to burn calories and fat because you don’t have adequate sources of food entering your body to stay strong and healthy. Therefore, you gain weight quickly and in an abundant supply. Don’t do that! Read on…
So let me get to WHAT REALLY WORKS! The tried and true “diet” that works for reaching your health and fitness goals is eating the right macros for YOU! This is NOT a new trend, although many people are just now hearing about this because it’s finally being brought to the fore-front of conversation.
If you go all the way back to the days of Arnold Schwarzenegger lifting weights and being the hottest guy in town with an incredible body building presence, eating the right macros was HERE! Do you think he was doing Atkins? Hell no! Do you think he did the cabbage soup diet? Nope! Arnold had nutrition experts and coaches help him with his food intake to make sure he was performing at his best and building his best body. He consumed the right amount of protein, carbohydrates and fats in order to make it happen! Not only was he consuming the right amount of foods, he was consuming them at the RIGHT TIME! Do you want to look like Arnold? Probably not and that’s ok! But the same rule applies for you. Your body needs the right amount of protein to build and maintain muscle mass. Your body needs the right amount of carbs in order to have the energy to get through the day and burn excess body fat. Your body needs the right amount of fat to regulate your hormones and keep your body in homeostasis to BURN FAT! Great, right?
So how much does your body need of each macronutrient? It depends on your body composition and your activity level. Your body composition is what you are made of… muscles, fat, water, bones, organs, skin etc. Finding your “Optimal Macros” is not a simple math equation, it is a true calculus problem with several variables to consider.
So as I go through my Post Baby Body Challenge (now in week two), I have to consider my macros. Amy and I sat down and evaluated my body composition, activity level and lifestyle to come up with my “Optimal Macros”. While I have had to change them up a little bit as I am nursing and becoming more active, I finally have my macros set!
MY PROTEIN INTAKE
I will be consuming about 130 grams of protein every day! This may sound like a lot to you with, especially since most women only get about 60 grams! A common issue with individuals reaching their fitness goals is the consumption of a low amount of protein. If you don’t have enough protein entering your diet throughout the day, you will not be able to maintain or build lean body mass (muscle). In fact, you will lose muscle! Which in turn, means you will lower your BMR (calories you burn every day) and begin storing fat.
Long story short...NOT ENOUGH PROTEIN means you’ll burn less calories, store more fat and lose muscle. NO THANKS!
MY CARBOHYDRATE INTAKE
My carb count every day will be about 190 grams! As an active individual, I need the energy that carbohydrates provide in order to burn the body fat I am trying to get rid of! People give carbs a bad rep, which is fair because they are ABUSED heavily! If you consume too many carbs in one sitting, they can turn to sugar, and then into fat on your body. The trick is knowing how much to consume in each meal to get the results you need.
I also need carbs to get into my muscle and help restore them to build back stronger alongside the protein. Without carbs, your muscles will go “flat”. Think of a carbohydrate as an inflation device. I need those carbs to get into my muscle, pump them up to build stronger while the protein rebuilds them to stay that way.
Bottom line….CARBS provide energy and function to your entire body! They inflate your muscle in order to allow the protein to rebuild them with new growth!
MY DIETARY FAT INTAKE
Fat has A LOT more calories per gram than protein and carbs. I will be consuming about 61 grams of healthy fats everyday while avoiding dairy (for my little ones tummy health). Fats regulate your hormones! This is insanely important for the overall health of your body. Oftentimes, when people think about hormones, they think about awkward pimply high school kids or creepy dudes that just wanna get with all the ladies. While that’s PART of it, I’m talking about those hormones that are critical for keeping your body regulated. Cortisol, Insulin, leptin, ghrelin, testosterone and many more! Without enough fat, these hormones will wreak havoc on your body! FAT BURNS FAT! Yes, it’s a thing! Low fat diets are terrible.
Basically….without the right amount of fat, your brain can’t function well and your hormones will freak out! This leads to body fat gain and and very cranky individual.
Now that I know my “Optimal Macros”, I can hit the floor running in the direction I need to go. Without knowing what I need to consume every day, I’m running around blind, in circles, making no progress. I don’t want to GUESS what I need! I want to KNOW what I need so I can lose this baby weight safely, effectively and quickly.
I’ve got my Nutrition app up and ready to go so I can log my meals, weigh my foods and be diligent for the next 7 weeks of the Challenge. I’ve lost 2 POUNDS in the first week and have 10 pounds to go! #killinit
I’m sure you are wondering how YOU can get YOUR “Optimal Macros”. Don’t use mine! You won’t get the results you want when you use random numbers or someone else’s numbers. You need to know YOURS!
If you want to learn more about Nutrition in general, Amy and I are running a Nutrition 101 Two Week Course that starts Saturday, February 17th. We will be running you through guidelines on how to come up with your own macros, how to food prep effectively, portioning foods, going to the grocery store and choosing the right items, learning about supplements and how to use them and so much more. This is the kind of stuff that everyone needs to know and incorporate to be successful on their fitness journeys. Check it out on the Vimify app on your smart phone and sign up for the Course. You’ll also get a Fuel Plan every day so you know what to eat, how much to eat and when to eat it to reach your goals!
I could go on and on about this subject! However, writing a novel is not on my radar right now. I will continue to elaborate on this subject in future posts. In the meantime, please share and follow for more. If you have questions, just ask! I am here to help.