IF you are currently on a 200 calorie diet and working out like a demon, but your weight is still STUCK in the same place? You may want to read this blog. I hope you noticed the humor in my first sentence, but if you did not please know that a 200 calorie diet is absolutely absurd. In fact, if you are trying to lose weight I would recommend that you stay within the 1200-1500 calorie range and refocus.
Often we are swept up in calorie counting mode and we solely focus on calorie intake and calorie restriction, however, we have a much bigger world out there that accounts for our weight gain and weight loss and often our weight distribution. If you read my previous blogs on YO-YO dieting and being skinny fat you understand that our body can go in many different directions depending on how we fuel it and use it. Macro-nutrients are a very big deal in the world of body reshaping. As such, we need to be as cognizant of our macro intake as we are of calorie counting. With that being said let's focus on CPF's (Carbohydrates, Protein, and FATS). Your body needs these nutrients to achieve proper functioning. When you are on liquid diets, hocus pocus meal plans, or eating a for temporary fixes it often means deprivation and SHORT term weight loss that will be back in a couple weeks. You will often gain MORE weight with temporary fixes.
Now that we have that settled, I am going to repeat this next statement three times in hopes that I can stress the importance. YOU need all CPF's in your diet, You need all CPF's in your diet, You need all CPF's in your diet. Hopefully, that illustrated the seriousness of not eliminating any of macros from your diet. To lose weight the HEALTHY way you need all of these items in your diet. Therefore, I use a general guideline when I am evaluating the macros in my meals. If you are trying to lose weight you should have your diet composed of about 35% carbohydrates, 40% protein, and 25% fat. These numbers aren't etched in stone, but they are a starting point to help you understand weight loss and weight maintenance.
Carbs serve as an energy source so if you have a high intake of carbs and they are not burned off during activity they turn into sugar and ultimately fat. When you have a lower intake of carbs your body goes into a state called KETOSIS at some point. During this period your body starts to burn fat instead of the carbs, because the carbohydrate source is unavailable. Please know that you still need carbohydrates in your diet, but if you stick to the 35/40/25 rule you will be down in pounds before you know it.
Next up Protein. Protein helps you build lean muscle. Muscle helps burn calories faster. Therefore, when you have a higher protein diet you will experience an increase in muscle mass and ultimately this will be passed on to burning calories more quickly. You will also notice that higher protein diets help those of you looking to have a more TONED look. Now you may have a slight increase in your weight due to the increased muscle mass but you will be much LEANER and shapely. Additionally, that slight weight increase is ONLY temporary it will come off as your muscle builds...WHEW, I know I scared you but it's okay. I've also looked at the increase on my scale and gotten a bit dramatic, but it all worked itself out. It's a mind thing I assure you.
Finally, fat! Yes I said fat. Most of us think of the word fat and immediately associate that with weight gain. The truth is we need fat in our diet to lose weight. NO, not the fat you would get from a CHEESBURGER or 5 slices of pizza, but you do need things like omega 6 fatty acids(or good fat) to lose weight. There are natural sources of good fat that will actually reduce your weight more than not having them in your diet.
For more information contact our wellness coach to learn how to structure your eating around the foods you enjoy and change your eating lifestyle. We help you identify food sources, look at your current diet and introduce slight modification, and help you structure you meals around enjoyment rather than deprivation.
Dr. Tontaleya Moore
Certified Sports Nutrition Specialist
Certified Personal Trainer
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