Food Basics 101: Your Diet Makeover

While working out and transforming your body, a commonly overlooked factor is diet.  Sure, working out hard will allow for some change in your physique, but the true task is to feed your body the necessities it requires for gaining lean muscle mass, decreasing body fat and keeping up the energy level for these extra activites.

Now, I’m not talking about the diet you get out of a can or in a pill, or the one that limits your food choices to one food group (or one food!). I am talking about smart food choices; a lifestyle change that is fairly easy to adjust to and one that anyone can live with.

Have you ever seen a person who works out like crazy, but never look any different?  I think every gym has one of these. These people are not doing one of two things: varying their workouts, or are not making wise food choices. It is likely the latter, where they have not been taught the basics…

Here, I will detail the very simple science behind food choices and how to incorporate them by choosing from simple charts of the food option examples for the different nutrients our bodies need.  Keeping in mind too, that it is okay to indulge sometimes, but a lifestyle change of healthy eating will not only ensure a maintained physique, but also healthy insides for disease prevention.  Use these basic nutrition tips to help you get started and you will be sure to achieve the success you have been looking for.

Note: When starting a new program of any sort (diet or exercise) be sure to consult with your physician first

THE MUSCLE NUTRIENT:  P R O T E I N
It has been said that protein is the staple of any diet, especially to serve the dietary needs of an athlete.  Next to water, protein is the most abundant material in the human body.  It is present in muscle, bone, connective tissue skin and blood.   While consuming enough protein is essential for growth and development of the body, eating huge amounts will not build muscle unless you are strength training at a high intensity in order to cause muscle hypertrophy (muscle growth). This means you should not fall into the high-protein fad that seems to be the latest trend in North America.  The following is a protein recommendation list based on the current Recommendation for Dietary Allowance (RDA):

Sedentary or those who exercise infrequently = 0.4grams/1 pound of body weight

Active exerciser = 0.5-0.6grams/1 pound of body weight

Very active/weightlifter/endurance athlete = 0.7-0.8grams/1 pound of body weight

In general, about 15-20% of your total daily calories should come from protein.  Here is a list of some good sources of protein to get you started:

-chicken breast
-turkey
-orange roughy
-salmon
-tuna
-top round/sirloin steak
-lean ground beef
-egg whites
-low fat cottage cheese

THE ENERGY NUTRIENT: C A R B O H Y D R A T E S
 The supermarket shelves are filled with tons of “low carb” items and every new fad diet screams to ‘cut the carbs, pass those potatoes and resist the rice’!!  Low carbohydrate diets will ultimately affect your stamina and endurance, so they are in fact necessary since they are the body’s main source of fuel.  Carbohydrates fuel the body by providing our muscles with glycogen, while working out, and helps us to optimize our athletic performance.  Carbohydrates should be from minimally processed sources like eating true whole wheat bread versus white bread or even enriched bread (read labels carefully – sometimes the brown packaging or the name “health/12- grain” bread can be deceiving).
Carbohydrates should make up about 55-60% of your total caloric intake, depending on your activity level.  Here is a list of food sources of carbohydrates to help you:

-baked potatoe
-sweet potatoe
-brown rice
-wild rice
-squash
-pumpkin
-oatmeal (whole oats)
-whole wheat bread/tortilla

-safflower oil
-olive oil
-flax seed oil
-sesame oil
-fish body oils (EFAs=essential fatty acids)

Now that you are armed with your food basics, you can incorporate this into your existing regimen to achieve a healthier lifestyle.  Below are some other quick tips to follow to make this transition more easily:

Eat smaller meals more frequently throughout the day to feed your metabolism and raise it naturally, so you are able to burn calories at a more efficient rate

Prepare foods in advance so when you are “starving hungry”, you are less likely to eat junk

Season meats/fish the night before so that they are tastier when cooked

Don’t deprive yourself; if you crave chocolate chip cookies, have one or you’ll end up eating an entire bag tomorrow!

Chew slowly and serve small portions at a time so you stop eating when you are full 

Do not skip meals – this sets you up for overeating

Keep a diet journal so you can stay on top of your new lifestyle change

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Karen Lisa competes with World Natural Sports  and will be defending her title at the FAME International Event in 2005.  For more information, please visit Fameworldevents.com or send an email to compete@wnso.com Train Hard…Train Natural…Love your Body!