The most important thing about your Nutrition is to make sure it covers all the essential nutrients in adequate amounts for your body to function optimally based on your needs and activities.
The 2nd most important thing is that it tastes good for you so that you do not force yourself to eat it.
There is no "Superfood" per se only foods of different "nutrient composition".
E.g. Cake is not evil. It simply contains a lot of calories compared to essential macro-& micronutrients.
Therefore it gets labeled as "bad" and fattening. The only thing that is fattening for a healthy individual is an overconsumption of calories(energy).
When most people read/hear about the word "Diet" they think about some radical fat-loss program or a very restrictive nutrition followed only for relatively short period of time.
Diet indirectly originated from the greek word "diaita" which means "manner of living" way of life if you will, lifestyle to make it short.
What are the essential nutrients?
Well of course Protein and then some more Protein and even more Protein. Jokes aside.
- Protein is one of the essential nutrients (essential amino acids)
- Then you have fats of different kinds(n-3 and n-6)
- Vitamins(water-& fat-soluble)
- Minerals
linoleic acid(LA,omega-6). Since the body has a hard time converting ALA to EPA and DHA you could eat fish or consume fish oil capsules. I would only use fish oil capsules that have a trustworthy seal of approval on them. I recommend Ascenta NutraSea.
So what are non-essential nutrients?
- Carbohydrates ("energy")
- Alcohol (contrary to popular belief)
On Carbohydrates: Sugars(usually C-6 molecules), Starch(many C-6 molecules holding hands), Dietary fiber(many sugar molecules holding hands). Of course it's more complicated than that but I think this should suffice for now.
On Alcohol: Gets you drunk. The body cannot convert alcohol to stored energy. Excess calories it can.
My recommendations:
But how do I account for 4. and 5.?
Continue your usual eating pattern and do not change activity level. COUNT CALORIES!
Look at the scale over the course of 4 weeks. Measure deviations weekly at the end and at the beginning of your observation. Keep in mind that daily fluctuations can be attributed to water-loss/gain and
GI(Stomach)-filling.
3 Outcomes:
P.S.: Part 2 coming up shortly
My recommendations:
- Protein 1.8g/kg I would not exceed that value( even use it during a calorie deficit)
- Fats(n-3[EPA&DHA] no adverse effect were shown with 3g/d, if you plan on taking EPA/DHA lifelong I think 1g/d would suffice; n-6[LA] should equate to about 5times of n-3 because that's how the body stores it)
- Vitamins & Minerals should easily be obtained in adequate amounts in a balanced diet (Do not go overboard on fat-soluble Vitamins and Minerals that have low excretion rates!)
- Energy ~1.5g/kg Carbs(for sedentary individuals, more for active folk[mentally and physically])
- Secondary Energy: Fat/Carbs or even Alcohol depending on your preferences
But how do I account for 4. and 5.?
Continue your usual eating pattern and do not change activity level. COUNT CALORIES!
Look at the scale over the course of 4 weeks. Measure deviations weekly at the end and at the beginning of your observation. Keep in mind that daily fluctuations can be attributed to water-loss/gain and
GI(Stomach)-filling.
3 Outcomes:
- You gained weight at the end of the month= Caloric Surplus
- You maintained weight at the end of the month= Isocaloric State
- You lost weight at the end of the month= Caloric Deficit
If you had a Deficit or Surplus and want to be in an Isocaloric state: increase or reduce Calories by 300 and observe for another 3 weeks. Adjust further after 3 weeks if needed
I hope this post was understandable and not too complicated.
Disclaimer: I do not care about studies. Take my word for it or go somewhere else.
Pretty please
For those of you who are interested in my thoughts:
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