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Food efficiency is of particular importance for people who want to lose weight. As we know, cutting weight will always mean making sure that the amount of calories consumed is less than the amount of calories required for an extended period of time.
It's important then that we chose the best foods to eat when we're cutting weight. We have a set amount of calories which we can consume each day and we need to make sure that those calories are filled with as much nutrition as possible. It's entirely possible that you can lose weight by only eating fast-food but you will make your goal more difficult. Case in point is Mark Haub, a professor of human nutrition at Kansas State University who lost 27 pounds in two months with a 'Twinkie Diet' supported with supplements and vegetables.
Examine the food that you eat, check the label and see how much protein and fat there is on per serving. Use an App like MyFitnessPal to track these macros. Remember to eat plenty of vegetables too. Not only are the low calorie, they are bulky to help you feel full and contain of fibre and plenty of nutrients too. It doesn't even have to be fresh vegetables either. Frozen vegetable are very cost effective and often times contain more nutrients than fresh vegetables due to the flash freezing process they undergo. We won't prescribe what you need to eat, it's better that you investigate this for yourself. To find out about the vitamin and mineral content in your food, have a look at Nutrition Data. Calories which contain very little or no nutrition are known as empty calories, and these foods should be eaten sparingly.
Due to how calorie dense the modern diet is, how efficient the body is at using calories and the amount of time available it's VERY difficult to out exercise a bad diet. This is why it's so important to understand your nutrition and avoid a lot of wasted effort.
The same principles stand also if you're trying to gain muscle mass or just trying to maintain your weight. Creating new muscle tissue requires more energy and protein. A recommended amount of protein is around 0.68-1g of protein per lb of body weight. Below is an excerpt but please look at Examine.com for more information.
"If you are an athlete or highly active person currently attempting to lose body fat while preserving lean muscle mass, a daily intake of 1.5-2.2g/kg bodyweight (0.68-1g/lb bodyweight) would be a good target."
We really hope that now, you are now empowered to objectively assess how to make food work for you. Most of all, we hope that you can now recognize gimmicky diet programs for what they are;smoke and mirrors designed to confuse you and make you believe that nutrition is complicated so that they can part you with your money.
After you have analysed these diet plans, potions, pills or powders you will be able to see that they are usually nothing more than a calorie deficit programme dressed up with special ingredients or kitchen utensils that you can only get from them. There is no magic to losing fat or gaining muscle. It's a very straight forward process with no magic involved that requires consistency and hard work, there are no short cuts no matter how much you pay.
As we have said from the start, Fierce Edge passionately believe that this simple information should be free. We won't try to confuse you with any misleading claims or sell try to sell you a magic bullet. For you to reach your goals, you must work for them. And when you reach them, you will have self-esteem that no-one can take away.
Let me know what you think about this beginning nutrition guide in the comments below. Next time we're coming back to talk about the sexy stuff - activity!
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In this nutrition series:
The information contained in this blog does not constitute medical advice and is not intended to counter advice provided by a licensed medical professional. If you have a health problem, please seek help from your GP and not from the internet. Our Medical Information Disclaimer may be found >here.<