Whilst ; as a Personal Trainer I’m able to give “Guide lines” , at best (note, only because a qualified nutritionist, legally, can give out a complete Personal diet overhaul), this is still worth putting this out here.
It’s worth using this for any and many clients trying to lose weight, an extremely common goal for many coaches to work towards.
With obesity levels on the rise, many clients struggle with this aspect, and it’s not surprising really.
Because whist most people are able apply themselves to a good exercise programme, a few times a week, the diet side is far more impactful on overall results.
And it’s also a full time job as well which nobody gets away from, and everyone has their weaknesses.
Here are some hard and fast facts that may help clarify how to eat better.
1) calories count
to loose weight, you HAVE to be in calorie deficit.
Simply put. Your energy output has to more than your energy input.
If you are eating less than you need and you are active. Preferably and ideally 300 – 500 cals per day, being burnt of , more than you consume. This should lead to a steady overall weight loss.
And importantly. The weight loss should only be an 1b or 2, max, per week. To sensibility and healthily maintain it for a continued period, otherwise you risk losing lean muscle mass.
1lb or 2, may not sound a lot, but over a few months, it leads to transformative results. And it’s also good for a long term plan. It takes time to put on weight. It takes time to loose it..
2) keep it wholesome
avoid processed foods, or minimise them at least.
Any “ready made” snack will be calorie loaded (contain a lot of sugar), and be especially sugary if claimed to be healthy, as a further twist.
And will also be full of preservatives, sugar and lack anything much by nutritional content.
The snacks will lead to a sharp energy spike, followed my an immediate drop in blood insulin levels; leaving you tired.
These snacks ; usually tasty, are also moreish and quickly lead to cravings for more of the same.
Ways around it ?
Instead of succumbing to these instant fixes, instead prepare your own snacks for the day.
Go for whole foods.
Be it nuts (Brazil, pecan nuts or Walnuts , as example ), or have a handful of blueberries. Or maybe a small portion of extremely dark chocolate (high coco mass).. these options are far better, will energise you and not leave you hankering for more of the same.
Its all about making more sensible choices.
3) Be especially careful with liquid consumption
Calories hide well in drinks ..
be it milkshakes, fizzy sodas, coffee from the main suppliers (some of those drinks are not coffees. They are desserts in a cup.. look at those Starbucks menus, and the calorie contents).. and alcoholic drinks (particularly beers or cocktails). These are calorie laden and the calories add up fast. It’s not long before you have had a meal in a glass. Be mindful of this little fact.
4) proteins are the way forwards
If you were instructed to fill up your supermarket trolley with £30 of foods containing strictly carbohydrates you’d be surprised how much food would get in the trolley.
If you were told to use the same £30 to buy strictly Protein based foods, you would not barely fill the bottom of your trolley, even with the best will.
Because comparing the substrates protein and carbs is like comparing gold to bronze, they are not of equal value.
While I do not advocate “Ketogenic ” dieting, which is only protein in contents. I do recommend using protein as a part of every meal, because it serves 2 purposes.
A) It fills you up more completely, helping to control hunger. This is unlike carbohydrates which are easy to keep adding to.
B) It helps and serves to build up muscle mass. And we all need muscles to keep our everyday activities up and to look better overall. Adding muscle is the way forward and protein helps this happen.
1 – 2 grams per lb of bodyweight, per day, is nothing unusual.
Eggs is the number 1 (gold standard) protein standard that all other protein sauces are compared to. So they make a great corner stone for any diet, along with many other choices besides.
Some Useful maths to attain weight loss….
1. Eat your bodyweight in pounds multiplied by 11 (for example, if you’re currently 200 pounds, eat 2,200 calories a day).
2. For your daily protein intake, match the number of grams to your height in centimetres. Whilst ensuring you get some daily fatty fish and/or fish oil, fill the rest of your calories with whatever combination of fat and carbs you prefer.
3. Average 10,000 steps a day.
4. Train hard on the weights, Twice or three times a week, following a sound dietary plan.
Below is a great, tried and tested example, which gives a context of how to eat healthy. In real terms
(Here is an example of a week of Ketogenic dieting, if anyone was wondering what it practicality looks like.)
5-Day Keto Meal Plan
Day 1
Breakfast: Scrambled eggs with spinach, cooked in butter. 1 avocado on the side.
Lunch: Grilled chicken salad with mixed greens, cucumber, olives, feta cheese, and olive oil dressing.
Dinner: Baked salmon with asparagus and a side of cauliflower rice.
Snack (optional): 10 almonds or a boiled egg.
Day 2
Breakfast: Omelet with mushrooms, cheese, and a side of bacon.
Lunch: Tuna salad with lettuce, cherry tomatoes, cucumber, and avocado.
Dinner: Grilled steak with sautéed broccoli and garlic butter.
Snack (optional): A handful of walnuts.
Day 3
Breakfast: Chia seed pudding made with unsweetened almond milk and a few raspberries.
Lunch: Zucchini noodles with pesto and grilled chicken.
Dinner: Roasted chicken thighs with roasted Brussels sprouts and creamy spinach.
Snack (optional): Celery sticks with cream cheese.
Day 4
Breakfast: Boiled eggs with a side of smoked salmon and avocado.
Lunch: Cobb salad (lettuce, chicken, bacon, boiled egg, avocado, blue cheese, and vinaigrette).
Dinner: Pork chops with sautéed green beans and a side of mashed cauliflower.
Snack (optional): A small piece of dark chocolate (85% cocoa or more).
Day 5
Breakfast: Bulletproof coffee (coffee blended with unsalted butter and coconut oil) and boiled eggs.
Lunch: Grilled shrimp salad with avocado, mixed greens, and olive oil.
Dinner: Zucchini lasagna (made with zucchini slices instead of pasta) and a side salad.
Snack (optional): A handful of macadamia nuts.
5) experiment with intermittent fasting.
Though it’s not an exact science, intermittent fasting has got a good reputation and solid research behind it that has proven it’s effectiveness.
The idea is to put your days calories into a smaller time frame.
Eg. Start with your first meal at 10 am and your last at 6 pm
This discipline allows your body to more easily start to tap into it’s own natural fat reserves and helps lean you out faster.
Considering an lb of bodyfat, on the body, contains around 3500 calories, (the amount needed to run a marathon, for example) we all have a lot of fat stored that needs to be tapped into. Intermittent fasting is an example.
6) A note on exercise and activities.
“Bringing together the full package”..
Exercise is an extremely important part of weight loss.. particularly with regards to building lean muscle mass, burning of fat and overall heart health.
Activity in general is also a very important part of the equation. On all levels.
With jobs being extremely sedentary these days, every bit of activity counts towards your weight loss goals.
Truth is there are very few people who reach an over trained state, it’s as rare as rocking horse shit folks ! So in knowing that MORE is MORE, there is very little to stop people getting more and more active if their main goal is weight loss.
Every physical thing you do; from getting out of your chair every hour (if sedentary for work) to walking from and too work, to taking an extra exercise class every week, will all make a massive difference, overall..
Simple message for all clients,
Keep active. Get stronger, build lean muscle and consider the above.
All of this together will lead to the most effective results.
If you are in need of any more nutritional and exercise advice, Or require 1:1 sessions, I still have limited spaces.
Contact me through this website or directly on 0780 9240 535
Martin Sorenson
B.Sc (hons) M.Sc (CSCS)