Written by Jamie Bantleman
Improve Your Body
I often experience many difficulties when building a client’s nutritional protocol, whether the client is male or female they have many limitation factors that prevent them from wanting to follow the nutrition plan, which lies much deeper than simply not liking certain food groups or having particular allergies that prevent them from eating what I am suggesting.
The key to building a great nutrition plan is by understanding the client and what their needs are in terms of their goal and how long they are willing to wait to achieve that goal (often we find that some people want to get from A to Z in 6 weeks which only 100% compliancy can work, however some are happy to progressively work on their goal over a 12 month period at around 80% all year round, allowing for the odd slip up here and there).
If it was this plain sailing for all clients, handing out a nutrition plan would be the easiest thing in the world once you know how to create one; simply hand out a sheet and the rest will take care of itself, watch the results come in, body fat down and lean mass up. Happy days. Unfortunately, we don’t always get this situation in the health and fitness industry. We will often find that there are huge psychological factors that makes following a nutrition plan very difficult.
A common problem that I have found is that women struggle an incredible amount to get their heads around the fact that consuming certain food groups or a specific number of calories will actually help them lose body fat.
“Jamie, no way I am eating steak in the morning, the calories are way higher than my bowl of porridge”. I presume many ladies reading this will look at this statement and wholly agree with it? Ok, lets break it down in terms of calories and macronutrients:
» 100g Fillet Steak – 179kcal – 28.1g Protein – 6.6g Fat – 0g Carbohydrate
» 100g Oats – 389kcal – 16.9g Protein – 6.9g Fat – 66.3g Carbohydrate
From the above, you can see that actually steak has lower calories than porridge, also a lower fat content and 66.3g less carbohydrate, not forgetting of course the much high protein intake. Beginning to re-think what you previously thought?
When our bodies consume carbohydrates they break down into its simplest form which is sugar. Sugar that is used in the body by the hormone, Insulin, however a common factor in fat gain is that bodies can become insulin resistant over a period of time in which can cause the body to not utilise the sugar you are giving it efficiently. Even if you are insulin sensitive and your body does utilise the sugars, it still plays a particular role in the the human matrix. Replenishment being a major benefit to consuming carbohydrate post training or any sporting event, however if you are waking up first thing in the morning you have no reason for replenishment. The macronutrients you should eating are Protein and Fats. An example of this would look like this:
» Meal Example For Breakfast: 100g Fillet Steak, 25g Avocado, 25g Almonds and 1 whole egg.
From this you will be taking in amino acids and fatty acids from the macronutrient dominance and therefore will be reducing the amount of sugar in the diet. An increase in fats rather than sugar will enable us to improve cognitive function as well as improve the rate of fat loss and a lean muscle increase.
While it is important to keep a control of our calorie intake, unless you are binging daily on processed and junk food you are actually quite unlikely to be over eating. The days of low calories diets are slowing fading out however it is still a big part of many ladies’ lifestyles. Although it is important to have a slight deficit to your calorific intake in comparison to your basil metabolic rate it is vital that you do not over do this and be in a huge deficit for a long period of time.
Your metabolism will simply slow right down and from here you will find it very difficult in the long term to lose body fat. As well as this, your cortisol hormone can increase dramatically with stress you can cause to your body, this has been thought to increase body fat around the stomach area in particular. To limit cortisol exposure (you will never fully negate it, however to lower it in particular parts of the day is advised) you should be eating 3-5 times per day depending on your lifestyle, even if it be a small and nutritious meal, you should do this to maintain your bodies metabolic rate and maintain a hormonal balance.
This does not mean that carbohydrates should never play any role in the body throughout the day, expelling different food groups can cause big problems both physically and psychologically. Using your macronutrients at the right time is the vital part of understanding how to get the most out of your nutrition plan. While protein and fats play a great role in maintain cognitive function throughout the day, you also need the use of carbohydrates after an intense training session to replenish sugars lost as well as in the evening due to sugar helping release melatonin in the brain to induce a better quality of sleep.
Take a look at this example of Female Nutrition Plan:
» Meal 1: Steak, Avocado, Almonds, 1 Egg and Spinach.
» Meal 2: 2 Turkey Burgers, Olives and Mixed Veggies.
» Meal 3: Chicken Breast, Mixed Salad Leaves, Peppers, Cucumber and Cashew Nuts.
» POST WORKOUT: Active Women Diet Blend Shake
» Meal 4: Salmon, Sweet Potato and Mixed Veggies.