Nutrition and Diet Basics
Eat Smart. A balanced diet creates a balanced body. There are many types of diets out there that all promise to be better than the other - low carb, low fat, low sugar, low starch, high fibre, low protein, high protein etc. Whatever diet you choose keep in mind, that for all round health the best type is a balanced diet, one that includes protein, carbs and fats. Your body requires all three of these macronutrients to operate at optimum capacity.
Protein provides the building blocks for your body's cells and muscles, including your hair, and skin. The use of a good protein supplement is crucial if you are wanting to maintain muscle tone while stripping fat. A popular choice suitable for all levels of training would be a good quality whey protein concentrate like Leppin Ultimate Whey. This is high in protein, low in carbs and low fat and economically priced.
Carbohydrates help fuel your body, and provide your muscles with the energy required during exercise. Carbohydrates, in the form of glucose, are also the only source of energy that the brain and central nervous system use. While your body can convert fats and proteins into glucose, if you want your body and mind to function optimally you need to consume carbohydrates. Carbohydrates also provide dietary fibre, that neither fats nor proteins can provide.
Fats are also important to your diet, however there are good fats and bad fats. Good fats provide your body with essential fatty acids (EFA's). EFA's cannot be made by your body and are important for maintaining many of your body's functions, including the immune system and helping maintain healthy skin, hair and nails. The healthy fats that you want to have in your diet are mono, and poly-unsaturated fats, and are found in olive, canola, flaxseed, hempseed and avocado oils, as well as in nuts and seeds. Cold water fish, such as Salmon, sardines and Tuna, are also high in healthy essential fats acids, and are particularly good sources of the heart healthy Omega 3 fatty acid.
Don't worry about getting fat by eating these types of fats. Healthy fats actually help your body burn fat more effectively by increasing your metabolic rate, and can help lower your insulin resistance, helping your body use insulin better. Insulin resistance can lead to many health problems including Type 2 diabetes, high blood pressure and high cholesterol levels. By lowering your insulin resistance you may lower your susceptibility to many common health problems. Using one or two tablespoons per day of a good quality EFA supplement will help you meet your requirements. For around $20 for a 500ml bottle this represents excellent value if you're really serious about enhancing your health.
What you want to avoid are saturated and trans fats. This includes meat, butter, margarine, high fat cheese, coconut oil, and any processed or fried/deep fried foods. Any fat that is solid at room temperature should be avoided.
Rather than counting calories and having to measure everything you eat, you should practice control over the amount of food you eat, or the portion size of your meals. Each meal should be made up of a portion of protein and a portion of carbs. This is an idea popularized by the Body-for-LIFE diet and tends to suit most people. A portion is equal to the size of the palm of your hand or clenched fist. If you practice portion control with each meal you should be eating enough to match your body size.
Carbohydrates help fuel your body, and provide your muscles with the energy required during exercise. Carbohydrates, in the form of glucose, are also the only source of energy that the brain and central nervous system use. While your body can convert fats and proteins into glucose, if you want your body and mind to function optimally you need to consume carbohydrates. Carbohydrates also provide dietary fibre, that neither fats nor proteins can provide.
Fats are also important to your diet, however there are good fats and bad fats. Good fats provide your body with essential fatty acids (EFA's). EFA's cannot be made by your body and are important for maintaining many of your body's functions, including the immune system and helping maintain healthy skin, hair and nails. The healthy fats that you want to have in your diet are mono, and poly-unsaturated fats, and are found in olive, canola, flaxseed, hempseed and avocado oils, as well as in nuts and seeds. Cold water fish, such as Salmon, sardines and Tuna, are also high in healthy essential fats acids, and are particularly good sources of the heart healthy Omega 3 fatty acid.
Don't worry about getting fat by eating these types of fats. Healthy fats actually help your body burn fat more effectively by increasing your metabolic rate, and can help lower your insulin resistance, helping your body use insulin better. Insulin resistance can lead to many health problems including Type 2 diabetes, high blood pressure and high cholesterol levels. By lowering your insulin resistance you may lower your susceptibility to many common health problems. Using one or two tablespoons per day of a good quality EFA supplement will help you meet your requirements. For around $20 for a 500ml bottle this represents excellent value if you're really serious about enhancing your health.
What you want to avoid are saturated and trans fats. This includes meat, butter, margarine, high fat cheese, coconut oil, and any processed or fried/deep fried foods. Any fat that is solid at room temperature should be avoided.
Rather than counting calories and having to measure everything you eat, you should practice control over the amount of food you eat, or the portion size of your meals. Each meal should be made up of a portion of protein and a portion of carbs. This is an idea popularized by the Body-for-LIFE diet and tends to suit most people. A portion is equal to the size of the palm of your hand or clenched fist. If you practice portion control with each meal you should be eating enough to match your body size.
