If you have read my other posts, you will probably see a theme- no single solution works for everyone! In the same way that there is not a one-size-fits-all exercise program, there is also no single diet that is best for everyone. For starters, everyone has different goals, different starting points, and different foods that they respond best to.
Just about every person out there has a long list of foods that they are sensitive or allergic to. Just because you don’t get a stomach ache, a rash, a stuffy nose, or other common allergic symptoms, does not mean that you’re not allergic or sensitive to a food. I urge all of my personal training clients to pay very close attention to which foods make them FEEL the best after eating them. If certain foods cause your energy levels to be lower than normal then that can be a sign that you are not efficiently able to process those foods. This may not come as a surprise, but here is the interesting part- the foods you don’t process very well can just as easily be some of the healthiest foods there are. Sweet potatoes are an extremely nutrient dense food with many health benefits, but if you feel lethargic after eating them then stop eating them! Sometimes we try so hard to do things right, and we miss the obvious signs that our body is trying to give us. My first rule of nutrition (and exercise for that matter!), is to LISTEN TO YOUR BODY! Just to be clear though, apply common sense to this rule. If you feel good after eating hot dogs, french fries, and cokes, this does not mean that these foods are healthy! You may process them fine, but if there are minimal nutrients to process then being able to process it doesn’t do you much good!
Here are a few other pointers that I will try to dive into in more depth in future postings:
1. Try to avoid long gaps between meals. Frequent small meals / snacks (preferably 5-6, but at least 4 per day) will keep your metabolism revving all day. Going long time periods without food will train your body to store energy as fat instead of using it. This results in fewer calories being burned, energy levels being lower, muscle being burned for energy instead of fat, and more stored body fat.
2. If you must “cheat”, at least watch your portion sizes. It will not ruin all of your results to have bad foods from time to time, as long as you have them in modest amounts.
3. If you are not sure how to construct a balanced meal, here is a simplified guide: one complete protein source the size of your palm (ex: meat or eggs), one carbohydrate source, also the size of your palm (ex: quinoa, brown rice, or sweet potato), and one green vegetable serving the size of your palm (ex: broccoli, spinach, or turnip greens).
