THERE IS SOME CONFUSION AROUND NUTRITION AND WHAT'S BEST FOR YOU

Nutrition knowledge is constantly changing and quite complex but I want to try and keep it as simple as possible for you.

Let's take a look at what is needed to keep our bodies running at optimal health.

There are 3 main macronutrients- protein, carbs, and fat. Each one plays a specific role in providing energy and fuel for activity. You can apply this knowledge to your diet.

1. Protein:

The building blocks of our body. If you want to continue to keep your body strong on a cellular level this is what is needed. Your body uses protein to build and repair tissues. You also use protein to make enzymes, hormones, and other body chemicals. Protein is an important building block of bones, muscles, cartilage, skin, and blood.

When we want to lose weight- By replacing carbs and fat with protein, you reduce the hunger hormone and boost several satiety hormones. This leads to a major reduction in hunger and is the main reason protein helps you lose weight. It can make you eat fewer calories automatically. Protein also prevents you putting on weight in the first place because of the hormones produced.

Where do we get protein from? - Protein sources are generally from lean meat products such as chicken, pork, beef, lamb and seafood. Also eggs, cheese, milk and yoghurt are high in protein sources. Legumes and beans have some protein in them also.

How much protein do we need?- In general men need 56grams per day and women need 48g per day. Obviously this is a general rule, but remember the body can only intake around 30grams of protein per meal. So that big juicy steak you've been hanging out for, cut it in half and have the rest later.

2. Fats:

The controversial macronutrient that everyone is scared of. Fat doesn't make you fat. That's like saying eating a blueberry will turn you blue.

Healthy fats support hormone levels and overall health. They also fuel low intensity activity like walking. These healthy fats are critical for avoiding heart disease, diabetes, and chronic illness. They also keep your hormonal health up. That’s especially important for you guys who need to keep your testosterone up i.e. every man who reads this.

When we want to lose weight- eating foods that are packed with the wrong kinds of fat will make you fat. ... But healthy fats will do the opposite: They can quell your appetite, cutting the number of calories you eat in a day, while improving your heart health and stoking your metabolism. Best sources of healthy fats- Grass fed beef, coconut oil, avocado, nuts and seeds, olive oil, dark chocolate, almond butter, butter and MCT oil.
How much fat do we need?- around 0.4g per 2kg of bodyweight is generally the best for optimum health.

Fats you should be staying away from?- Vegetable oil, canola oil, hydrogenated oil, processed foods, large amounts of saturated fats.

3. Carbohydrates:

Helps fuel high intensity activity. Things like sprinting, lifting weights, or do anything beyond moving at a very low pace. Cutting carbs is both unnecessary and counterproductive for your physique goals. You’ll lose fat faster and look a lot harder and fuller with carbs in your diet on a regular basis. Carbs are an essential component to a good muscle building diet that simultaneously burns fat.

When we want to lose weight- you will always feel, look, and perform better by keeping some in your diet. So, in the meal you eat 60-90 minutes before your workout, have 25-50 grams of carbs from one of the following: oatmeal, sweet potato, fist sized portion of rice.

The other time of the day to have a large portion of your carbs is at dinner. This works best from a social perspective because it gives you flexibility to enjoy a satisfying meal to close off the day. Plus, having some starchy carbs at night will help you sleep better. And better sleep means easier fat loss, better workouts, and higher testosterone. So, at dinnertime, have as many starchy carbs as you need to feel satisfied.

For most people, this ends up being 1-2 fist sized portions of starchy carbs. This can be rice, potatoes, sweet potatoes, quinoa, or something else. The key is timing them properly and balancing them out with your protein and fats. Ensure you eat carbs only before a movement session like we do at Move Method. A walk uses fats as energy so no carbs are needed. Only eat carbs on days you are training, if you are not training carbs from vegetables are best. Remember anything in a box or processed food is something you should stay away from.

THINK OF YOUR BODY AS A SPORTS CAR

Diesel is a thick, heavy fuel that evaporates much slower than real gasoline. If you put diesel in a sports car’s gas tank, there will be no vapors and nothing to spark, which means your car won’t move.

Now think of your body as the sports car and processed foods like potato chips, fast food, and refined sugars as diesel – they make you feel heavy, slow, and they gum up all your organs. After eating these foods, you’ve lost the spark that helps you be active and think clearly.

If you put regular gasoline into your tank, the car will move, but it’s not going to be quite as efficient. This is what it’s like to eat foods of a lesser quality like inorganic or foods that you’re allergic or intolerant to. You’re still going to move with some efficiency because you at least have the right kind of fuel, but you’re not going to be at your optimum.

Both, inorganic and those food items you’re intolerant or allergic to, interfere with your physiology, slowing you down, causing brain fog, and brings digestive issues along with random aches and pains.

Our bodies are super cars, designed for super fuel. Whole foods like vegetables, fruits, meats, nuts, seeds, and whole grains are the body’s high-octane fuel.

Just like premium gasoline, these foods are high octane, giving your brain and body an extra boost so you can be efficient and on top of life. View your body like a sports car and treat it like that. Give it the fuel it actually needs to keep it running efficiently.

How Much Do You Need To Eat?

When it comes to setting up your diet, don’t overthink it. You can spend hours analysing your set up, trying to come up with the PERFECT plan. But it’s a waste of time.
You just need to pick a sensible starting point. From there, the real magic is in the adjustments you make. This is where having a coach comes in handy. You’ll always benefit from an objective eye to make those decisions for you.

Now, I don’t expect you to obsessively weigh and measure every single thing that goes in your mouth at all times. But you’ll need to do it for the first month or two so you get good at eye balling portions.

Then once you get in the range of 10% body fat and want to start getting leaner, you will have to track and measure a little more strictly.
I recommend using an app on your phone for that like My Fitness Pal.

Here are your starting calorie recommendations:

Fat Loss: 6 cals per 1kg bodyweight
Maintenance: 7 cals per 1kg bodyweight
Muscle Building: 8 cals per 1kg bodyweight

Consume 0.6g-0.8g of protein per 1kg of bodyweight.
Eating more than this is unnecessary and does not lead to more muscle gain.
Consume 0.7-1.5g of carbs/1kg bodyweight.
The fatter you are or the more aggressively you’re trying to lose fat, the fewer carbs you should eat.
The leaner you are and the more size you’re trying to gain, the more carbs you can eat. I’d cap this at 3gm per pound of bodyweight, however. Once you get beyond that and need more calories, you should start to add them from fat.
Fill in the rest of your calories with fat.
For optimal hormone function that should be around 0.2g of fat per 1kg bodyweight.
Drink lots of water 2-4 litres a day