Recently I went through my first competition prep as a competitive sports model. I started dieting at 12 weeks and the results where astonishing. Just from making a few changes in the quantities in my diet as well as the quality of carbs and proteins I consumed. This is a short overview of the 12 weeks and what I ate as well as things I learnt about how you can get crazy results without being too strict on yourself in terms of diet and training(no supplements was used in this 12 weeks). I lost a total of 6 kilograms over this time. Continue reading My 12 week transformation: Nutrition is key
Oats, sweet potato, lean protein and veggies(just to name a few)…all good right?? Maybe not always.
So if these healthy foods are a staple in most of our diets and is used to fuel our day to day lives. Great!! But that is step 1. It is so important to get quality macro nutrients (Proteins, carbohydrates, fats) in every day. You just have to get the correct amounts in, and that is where most of us go wrong.
Let’s remember when trying to lose weight it is all about calories in vs calories out. When wanting to lose weight you want to be burning more calories than you consume so that your body uses fat stores for energy. This will mean you are in a calorie deficit. Then we look at food intake in terms of quality. It is crucial that we get our macro nutrients from whole food sources which contains quality macro nutrients. This will include foods like brown rice, quinoa, lean meats, potatoes, yams, whole wheat bread, avocado, nuts and veggies just to name a few. But with this said there is a common misconception most people have about eating healthy foods. Eating healthy and “clean” foods does not mean you can eat as much as you want of it.
Most people living a healthy lifestyle thinks if they switch it up from eating burgers and pizzas to having sweet potatoes and oats means that they can eat as much of it as they want to. This is not true. If you eat too much you will gain weight no matter how healthy your food source is. You can obviously eat more of the healthier food than unhealthy food because it is not so calorie dense. For example, take French fries. A medium serving of French fries will be equal to 2 large servings of roasted vegetables (Remember this when ordering sides at a restaurant). So yes you can technically eat more healthy food than oily unhealthy foods but you have to remember there are limits and you have to stick to them. “Binging” on healthy foods does not help towards fat loss as you will create a calorie surplus resulting in weight gain.
So for the future keep quantities in mind when you are not seeing any positive feedback from your bathroom scale. See if the amounts of food you consume can be the culprit of your weight loss plateau rather than the quality(although quality is very important). Change it up and see what happens.
Till next time…
Jfit Health and Adventures
JW Le Roux