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Nutrition made Simple

Nutrition made Simple
August 10, 2016 info@gymproject.co.uk

Another area that we constantly receive questions on, is diet and nutrition. There is lots of confusion over this subject, so we will try and keep things nice and simple.  This confusion wasn’t helped recently by so called experts disagreeing on the national news about what we should be eating. The government has its own published food plate.  Many in the fitness and health industry would disagree with this and we are part of that camp. We feel the BANT food plate is far more upto date with its information, both food plates can be seen below.

 

BANT Food Plate

                    BANT Food Plate

Govt Food Plate

                      Govt Food Plate

 Simple Food Guidelines

Here are a number of simple guidelines we feel will put you on the right track:

 

  • Eat single ingredient whole foods – This is is as simple as avoiding processed food. Cook your own food, if you cant cook…learn!
  • The amount of carbohydrate you eat should be directly related to how lean (how much bodyfat you hold). The leaner you are, the more carbs you can eat. (A sweeping statement but we find it to be generally true)
  • Dont mix high fat and high carb meals ( ex of high fat foods: Fatty meats such as sausages, eggs, cheese, nuts etc)
  • If you want to lose weight, you need to be in a caloric deficit (expending more energy than you consume either through calorie restriction or increasing exercise levels) 
  • Avoid dieting- dieting may be effective in the short term but will never be maintainable. Try to make changes that you can sustain over a long period of time.
  • When beginning to change your diet,  make lots of small changes. Extreme example,  but if you were eating 10 pizzas a day, eat 5 a day and you’ll loose weight.
  • Drink lots of water- You’ll be amazed how good you feel when you are constantly hydrated. Your pee should always run clear.
  • Try to minimise the amount of sugar, alcohol and coffee in your diet

 

Traffic Light System for Nutrition

 

Green Eat these freely and regularly

 

Meat, Fish, Eggs, Fruit and veg, nuts and seeds, herbs and spices

 

Orange – Think a little more about your energy requirements through the day when eating these foods. The more active you are, the more you can have.

 

Grains, Legumes, Pulses. Dairy

 

Red – You should only eat these occasionally and try to minimise as much as possible. That’s not to say you shouldn’t indulge yourself now and again.

 

Trans fat (found in cakes and biscuits), Processed foods, and refined sugar, alcohol.

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