Built to last – Fitness Challenge – Day 2

Eating for succeed

The suggested food for today was Halibut. What recipe have you prepared today? Take a picture of your plate and share it with us in the Facebook group.

For the next day, I suggest you: Sweet Potato. Read my blog about the sweet potato health benefits.

Trainer Tips: #Introduction to macronutrients

Logging your food is one of the most important components of weight loss. Follow these guidelines consistently and the weight should come off. Counting your macronutrients is vital for weight loss.

Macronutrient is a bucket term for the three types of nutrients that make up the bulk of what we eat: carbohydrates, fat and protein. Our bodies require ample amounts of each to function properly. On the other hand, alcohol also provides calories (7 calories per gram), but it’s not considered a macronutrient because we don’t need alcohol to survive, unlike fat, carbs and protein. Macronutrients are augmented by micronutrients, aka vitamins and minerals, to meet all of our nutrition needs.

It’s good to know which foods contain more of which macros:

• High-carb, low-protein: fruits and vegetables
• High-carb, low-fat: pasta, rice, cereal, bread, legumes, fruits, vegetables
• High-fat, low-carb: nuts, seeds, olive oil, cheese
• High-fat, low-protein: avocado, olive oil, coconut milk
• High-protein, low-carb: eggs, meat, fish
• High-protein, low-fat: nonfat Greek yogurt, cottage or cream cheese, turkey or chicken breast, lean ground beef, whey protein powder

One way to eat better and/or lose weight is to focus on macros instead of calories. Often called IIFYM — “If It Fits Your Macros” — the guiding principle of this dieting is that you can eat whatever you want and still attain your goal of losing or gaining weight as long as you stay inside your macronutrient “allowance.”

However, not all macros are really equal: While 100 grams of salmon and 100 grams of hot wings may have the same macronutrient profile (both are about 60% protein and 40% fat), they are hardly nutritional equivalents. Jelly beans and sweet potatoes are both about 100% carbohydrates, but, again, there’s no comparison when it comes to nutritional value. Could you lose weight eating nothing but hot wings and jelly beans — as long as they fit your macros? Probably. But most people doing IIFYM quickly discover they feel much better when they spend most of their macros on fruits, vegetables, nuts, healthy fats, legumes, whole grains, lean protein and other wholesome foods, which tend to be more filling as well as more nutritious.

I´ll teach to calculate the macros that your body needs next weeks. For now just focus on these:

1. FOCUS ON REAL FOOD: I mean real food as opposed to processed food. Real food is fruits, vegetables, meats, dairy, seafood, nuts, seeds, whole grains and beans. Natural sweeteners, coffee, chocolate and wine count, too — just in moderation. Avoid processed food. Eating real food leads to eating more nutrient-rich food without much effort.
2. OPT FOR COMPLEX CARBS: When it comes to carbs, the more natural and whole, the better. Go for complex carbs like 100% whole-grain breads and pasta, brown rice, starchy vegetables, legumes, nuts, seeds, low-fat dairy and plenty of fruits and vegetables. Limit simple sugars from refined grains, processed snack foods, sweets and sugar-sweetened beverages.
3. ENJOY LEAN PROTEIN: Some good meat-free options include beans, peas, quinoa, lentils, and tofu. Fish is another great source of protein that can also be rich in healthy omega-3’s. As far as meat goes, cuts that have round, chuck or loin in the name are usually leanest, along with chicken and turkey breast.
4. CONSUME HEALTHY FATS: Add avocados, nuts and nut butters, seeds and fatty fish like salmon into your weekly menu. Cook with healthy oils like olive or grapeseed instead of butter.
5. CHOOSE SMART SNACKS: Snack time is when processed foods are the easiest to grab. Arm yourself with real food snacks that are as minimally processed as possible. For instance: Fresh fruit, unsweetened dried fruit, nuts, celery sticks, popcorn, cucumber slices, carrots.

Healthful eating isn’t about eating perfectly. It’s about making more nutritious choices most of the time, nourishing your body with real food and enjoying the occasional treat along the way.

I hope this tips help you make healthier choices!

See you on Friday.