Wednesday, October 21, 2015

Eat Like a Champ

Make learning about nutrition easy. You don't need a "fad" diet. What you need are smart and sensible goals that help you to reach your overall goal. What many people don't understand is that nutrition is NOT a one size fits all approach. It is however you need to learn what you can do that will last a lifetime and not a season of time. Consistency is KEY !
-Eat protein from a lot of sources !
If your goal is fat loss, preserving lean muscle mass should be a primary focus of nutrition because it is critical for maintaining your metabolism. If you lose muscle, your body burns fewer calories daily, which is a main contributor to rebound weight gain on the typical calorie-restricted diet.It costs the body more calories to process protein than carbs or fat, which is referred to as thermogenesis. Increasing your protein intake is the best place to start if your goal is leanness because it protects muscle muss, increases energy use, and is sustainable because it reduces hunger.
-Eat FAT to lose FAT !
High-quality protein is defined as a protein source that provides at least 10 grams of essential amino acids (EAAs) at every meal. The EAAs must be present in the body for muscle tissue repair to occur, and they can’t be stored in the body, which is the reason you need a steady supply of these building blocks.Research shows that eating the 10-gram-threshold of EAAs per meal is associated with having less body fat and more muscle mass in people of all ages.Eating high-quality protein is so effective at optimizing body composition because providing a consistent stream of 10 grams of EAAs will maximally stimulates protein synthesis to keep you body repairing tissue and building muscle.
-Improve your gut !
Gut bacteria will live off of what you eat. People who eat more animal protein tend to eat fewer fruits and vegetables and consume less fiber, though this tendency may not be typical in people who follow a Paleo-type diet. Low-fiber, higher animal protein diets have been found to increase inflammatory gut bacteria. A high dietary protein intake is important for the optimization of muscle mass, an overconsumption of dietary protein that leads to the growth of inflammatory gut bacteria is dangerous.A possible solution is to support the growth of beneficial anti-inflammatory gut bacteria with a diet high in vegetables, fruit, and something called resistant starch, which is found in foods such as bananas, oats, peas, maize, and potatoes.
-Eat your fruits and veggies !
The benefit of phytonutrient-rich foods is that they support mitochondrial health, which is suppressed on a high-protein diet. You may recall from elementary biology that mitochondria turn energy from food into ATP to provide energy for cells to fuel activity. The byproduct of this process is free radicals, which bounce around, damaging everything in sight, and accelerating aging. Get your carbs from plants, and eat the rest of your energy from high-quality protein and beneficial fats. The nutrients in plants eliminate free radicals that cause inflammation. Favoring fat at the expense of carbs provides a “cleaner” burning energy source, generating fewer free radicals than carbs.
By choosing a diet that you can follow everyday that is better than yo-yo dieting and trying out many for the sake of fat loss. Learning what your body needs is important for you to understand the concept of "why" you are doing what you are doing instead of just following the trend of the week !

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