Transcript
Enjoy the food you eatHere at JRD we prefer a flexible approach to nutrition,focusing on the areas that have the biggest impact. This allows you to have as much autonomy in your diet as possible, whilst still achieving your goals. We focus on being inclusive rather than exclusive. Worrying that bad foods will derail your progress is all too common, but understanding that there are no bad foods (omitting medical conditions), just bad diets, allows your diet to be as personalized as possible.Welcome to JRD Fitness– 14 –Diet: Aim to get 80% of your diet from nutrient dense foods you like the taste of, 10% from questionable junk food you like and 10% from blatant junk food you loveBut don’t worry, this doesn't mean we need to track calories for the rest of our lives, it just means we need to understand their importance. We will work out the right amount for you to help you achieve it!Protein: Calories: Calories, whether we like it or not, are the most important factor when it comes to weight management. If we eat more than we use, we will put on weight, and if we eat less we will lose it. For this reason, this is our most important variable when it comes to nutrition. It doesn't matter if the food is healthy, gluten-free, organic or magic (well maybe if its magic it does!) food contains calories, which regulates our weight loss success.Our muscle tissue is made of protein, and we need it in our diet to ensure we can optimally build new muscle tissue, which is a fundamental need when it comes to your goals. Ensuring adequate quantities is therefore a crucial part of our dietary approach. Don't worry though, together we will work out the amount you need and help you achieve it. High protein foods include: Poultry, red meat, fish, other meat sources, eggs, Greek/Icelandic yoghurt, low fat cheeses, protein powder, Quorn, tofu. Marketed high protein foods that really aren’t high protein! Quinoa, oats, nuts.Fats: Fats, like protein, are essential for humans. They play a role in the make up of cells and proper hormonal function. A good variety is important here, so make an effort to try and pick different sources throughout your week. Also, there’s no need to fear saturated fats, but aim to include trans-fats among your 10% of blatant junk food. Good sources include: Nuts, nut butters, coconut/olive/rapeseed oils, oily fish, fatty cuts of meat, avocado, butter.– 15 –JRDFitness.co.ukCarbohydrate Although we don't have any essential need for carbohydrate, they're our preferred energy source, and they help to fuel training performance. Something thats very important when it comes to long term success, as after all, training is the main stimulus we provide our bodies to adapt. They also taste great! Good sources include: Rice, pasta, bread, oats, beans (yes, baked too!), cereal, potato, fruit, quinoa, lentils.When to eat: This one is simple, eat when you want to eat. Breakfast is not magic; you don’t have to eat it. Eating in the evening will not prevent you from losing fat. Eat before you train if you want to, don’t if it makes you feel sick. The choice is yours and this will vary from person to personHow many times should I eat a day? Like when you eat, this is mainly your choice. However, try to spread your protein intake out across the day. Aim to get at least 2 separate servings of protein throughout the day, separated by 3-5 hours.Welcome to JRD Fitness– 16 –Enjoy the food you eat Water: Water is extremely important for maintaining good health, but it will also help you keep full. So by drinking plenty you’ll end up eating slightly fewer calories. It may also help if you suffer from headaches or pains. Aim to drink about 1L/25kg that you weigh. So a 75kg woman will need 3L.Fibre: Hitting your fibre intake helps keep us full, aids bowel movements, and certain types actually help feed the micro-organisms that live in our gut! As a general rule of thumb, try to get 10g/1000 calories, with a minimum of 18g/day.Fruit: Fruit is packed full of vitamins & minerals, it’s filling and tastes great! There’s nothing to fear when it comes to fruit, no matter what the latest fad will say. Aim for a variety if possible.Liquid Calories: If you choose to consume some calories through a drink, bear in mind it will not fill you up as much as eating the same amount of food will. However, they can be very convenient, for example a protein shake.Protein Shakes: Protein powder, such as whey, is a fantastic source of protein which can be very convenient and help you achieve your daily protein goals. However, there’s nothing special about them. If you’d rather eat your protein, that’s a great idea too.– 17 –JRDFitness.co.uk
