HEALTH, DIET & NUTRITION
Nutrition and eating healthy are very important aspects when it comes to weight loss and training. In addition, having a healthy lifestyle that consists of eating healthy balanced meals and regular exercise reduces your risk of having chronic diseases such as diabetes, heart disease and strokes.
In order to sustain good health, it is essential to ensure that nutritional requirements are met according to an individual’s weight and height on a daily basis. One pound of fat is equivalent to approximately 3,500 calories. Being in a caloric deficit by a combination of physical activity and a healthy diet can assist in weight loss and promote your physical and mental health and overall wellbeing.
Here are 8 myths about Weight Loss
1) All calories are equal – This is false. All calories are in fact not equal!
2) Weight loss diets work – This is false. Weight loss diets do not work! What works are lifestyle changes and dietary modifications.
3) Just eating supplements will help you lose weight – This is false. Your body needs essential nutrients/vitamins/minerals to sustain good health. Additionally healthy food once absorbed in your intestines, assists in generating energy which is used as fuel to keep your body functioning.
4) Eating less will help you lose weight – This is false. If you are burning more than consuming, eating less can cause your metabolism to slow down, thereby hindering your results.
5) Eating carbohydrates makes you gain weight – This is false. Carbohydrates when broken down produce glucose which is then further broken down to generate ATP; ATP is an energy by-product that the body uses as fuel to carry out metabolic function.
6) Eating fat makes you gain weight – This is false. Although fat consumption should be limited, not all fats are bad!
7) Lifting weights makes women appear bulky – This is false. Weight lifting assists in fat burning. Women do not have enough testosterone for them to develop large muscles like men, therefore weightlifting is a great way to burn fat and develop lean muscle.
8) Weight loss is a linear process – This is false. Weight loss is a complex process that involves consistency, discipline and determination.
EFFECTIVE SUPPLEMENTS FOR WEIGHT LOSS
Pre-workout – pre-workout is a supplement that you can take that promotes endurance and focus while working out. It is consumed 30 minutes before your workout; An alternative to pre-workout is consuming caffeine, which provides a similar effect. This can be taken in combination with a fat burner supplement (optional).
Branch chain amino acids (BCAA) – BCAAs are amino acids, which are the building blocks for protein. Consuming bcaas while exercising promotes muscle building and repairing. You should consume approximately 10g per day. (recommended)
Conjugated Linoleic Acid (CLA) – CLA is a naturally occuring fatty acid that normally is obtained through consuming meat and dairy products that assists in weight loss and building lean muscle. You should consume approximately 3,000mg daily. (recommended).
L-Carnitine – Burn & Build – L-carnitine has long been known as the “fat burning” supplement because it helps transport fat into the “cell engine” to be burned. Studies have shown supplementation of L-carnitine for 10 days resulted in significantly higher rates of fat loss. L-carnitine supplementation improves recovery from exercise by acting as an antioxidant and vasodilator that reduces muscle damage. Dose: 1-2g per day
Whey Protein – Whey protein is a great source of protein which can help with muscle building, weight-loss and reducing hunger. A woman should consume 1.2-2.0g of protein per Kg of her body weight. You should drink whey protein post-workout to support muscle rebuilding and repair (recommended)
DAILY CALORIC INTAKE
How to calculate your daily calorie intake for maintenance means not to gain and not to lose. To calculate your maintenance calories during this challenge you will take your current body weight in POUNDS and multiply this number by 12, 13 or 14 (whichever applies to your lifestyle).
- 12 – NOT VERY ACTIVE – Desk job, barely exercise once a week
- 13 – SOMEWHAT ACTIVE – Exercises 2-3 times weekly & has a moving job for example customer service.
- 14 – VERY ACTIVE – Exercises 4-6 times weekly and also has a physically demanding job for example moving boxes, construction.
So, I will give you my example: I WEIGH 136 LBS AND I AM VERY ACTIVE and I need 136 x 14 = 1904calories.
Approximately, 1900 calories would be my daily calorie intake to maintain my body weight.
I recommend to track macros by MYFITNESSPAL
FOOD GROUP BREAK DOWN
Water is essential when it comes to weight loss. The brain and heart are composed of 73% water, lungs make up about 83% and muscles and kidneys make up about 80%. Dehydration is the lack of water in the body, which contributes to feeling symptoms of fatigue. It is important to have a daily minimum consumption of 3-4Litres of water as water is essential for proper digestion, nutrient absorption and chemical reactions. Additionally, consuming water promotes elimination of toxins from the body, assists in suppressing appetite and increasing your metabolism, thereby assisting in reducing fat deposits.
Carbohydrates are the primary source of energy we can obtain. Carbohydrates, when ingested, are further broken down to produce energy that we use as fuel to carry out metabolic functions. When excess carbohydrates are consumed, they are stored away in your liver and muscles as a compound called glycogen, which is then used when the energy supply is depleted. However, carbohydrates should be kept to a limit because they can be found as a hidden additive in food products. Therefore carbohydrates should make up 45-65% of your daily caloric intake. Choose carbohydrates that are high in fibre and have a low gylcemic index.
Here is a list of some healthy carbohydrate options:
- Brown rice
- Whole wheat/whole grain food products/buckwheat
- Rolled or steel cut oats
- Potatoes/sweet potatoes
- Lots of fruits contain carbohydrates (e.g. berries, apples, greens ect).
FRUITS & VEGETABLES
Eating fruits and vegetables are essential ways to get our essential vitamins and nutrients in our diet. Although keep in mind, some fruits and vegetables do contain sugar and carbohydrates in them. The best options for fruit and vegetables are those that are high in fibre and have a low glycemic index. Glycemic Index refers to a value used to measure specific foods that contribute to sugar levels in the blood, and can be low (55 or below), medium (56-69) or high (70 or above). Your daily serving for fruit and vegetables should be 1-3 servings, 2-3 times a day (keeping your total carbohydrate count in check). If you find you are struggling to meet your daily requirement for fruits and vegetables, consider taking a green powder supplement.
Here are some fruit and vegetable options that have a low glycemic index:
- Berries (strawberries, blueberries, blackberries, raspberries)
- Greens (Spinach, Kale, collards, beets)
- Green beans/edamame/peas
- Cabbage/Cauliflower/ artichokes/ eggplant
- Bell Peppers / Jalapenos
- Broccoli / Brussel sprouts
Protein consumption is important for muscle development, growth and repair. Eating protein becomes even more important with aging, because naturally with age-related physiological changes, the body loses muscle mass. Therefore, girls and women between the ages of 14 or over should be consuming approximately 46grams of protein. Although primary sources of protein come from meat products, there are vegetarian protein options as well.
Below is a list of healthy vegetarian protein sources:
- Beans (especially black beans)
- Chia seeds/hemp seed
- Tofu products
- Soy products
- Whey protein powder
Fats are important, as they can be used as fuel when carbohydrates are not attainable; Consume healthy fats that contain High-Density Lipoprotein (HDL) cholesterol which are referred to as the “good cholesterol” and avoid fats that are high in saturated or trans fat or contain Low-Density Lipoprotein (LDL) cholesterol, as they can lead to heart disease and stroke. Sources of healthy fat include: coconut oil, MCT oil, extra virgin olive oil, nuts and seeds. Nonetheless, fat consumption should be limited to 44-77g per day.
Consuming dairy is one of the ways we can obtain calcium in our diet to support bone health. However, dairy products contain many hidden additives such as sugar, therefore should be limited. Nonetheless there are healthy dairy alternatives that can be consumed to obtain calcium in your diet such as skim/low-fat milk, plain yogurt, 0% greek yogurt, cottage or ricotta cheese or low fat cheese. If you’re lactose intolerant, consider these dairy-free options: canned sardines/shrimp, fortified soy, almond or rice milk, fortified cereals, turnip and collard greens, cooked broccoli, beans.
Age-related physiological changes in women result in decrease of bone mass and density leading to a condition such as osteoporosis. Therefore, your daily requirement for calcium should be 1,000mg daily and if you’re over 50 years of age, 1,200mg daily. If you find that you’re not receiving your daily intake of calcium, consult your family physician about taking a calcium supplement to support bone health.
Found on the Canadian food guide website, here is a representation of what your plate should look like consisting of fruits/veggies, protein/fat, carbohydrates and dairy. Visit https://food-guide.canada.ca/en/ , where you can find more information regarding healthy food options, recipes, tips and resources.
FOODS TO AVOID
Food that is high in salt/sodium. Salt/sodium causes water retention as well as contributing to heart disease and stroke by causing high blood pressure. Therefore choose food options that have little to no salt content. Try alternatives such as himalyian salt or sea salt (still remembering to keep it to a limit!).
Sauces/dressings/condiments (e.g. ketchup, bbq sauce, ranch dressing ect): these contain additional ingredients that can hinder your results and progress. Limit your intake to 15mL (1 tbsp) per meal.
Sugar (especially complex sugars e.g. candy or sugary beverages). Complex sugars can contribute to diabetes by causing insulin resistance, therefore should be completely limited or eliminated. Choose healthier options such as honey, truvia or stevia sweeteners.
Processed/Fast/Fried food: processed, fast or fried food contain very unhealthy ingredients and are high in saturated fat, therefore should be avoided.
Alcohol – consumption of alcohol can hinder weight loss by causing a change in the way your body stores fat, thereby making it more difficult to lose it, therefore should be avoided.
SUPPLEMENT LIST BREAKDOWN OF IMPORTANCE
Vitamins fill the gap what we are missing in our diets and very important to get optimal results from workout and meal plan
Despite our abilities to eat clean, there will always be some form of deficiency in our diets which we don’t account for. Therefore, it doesn’t take an academic leap to realize that a good multivitamin is necessary for good health. A good multivitamin is not necessarily denoted by what is popular (branding), but rather, high quality which contains all the essential vitamins required for a healthy body.
Fish Oil: Brain & Body Benefits
Omega 3 fatty acid is absolutely paramount for brain and heart function. Not only does it act as a natural anti-inflammatory, but is also conducive to repair of injuries and joints. Omega 3 fatty acid is also found in flax seed, and other sources. Even if you eat two to three recommended servings of fish each week, taking the recommended dose of Omega 3 fatty acid pills will help ensure maximum performance from your body. Also look for a brand that contains both EPA and DPA.
Dose: 500-2000mg per day
Good health means a strong immune system, part of this entails overall gut health. This means consuming good bacteria—the same kind found in your intestine. Eating yogurt is an excellent source of probiotics, however, if you don’t consume yogurt regularly, then taking a high quality probiotic supplement will serve the same purpose.
We recommend taking it before bed.
Strong bones mean a strong body! Along with boosting bone health, vitamin D helps serve as a strong barrier to prevent diabetes, metabolic syndrome, multiple sclerosis, certain cancers, and other health conditions. Many are D-deficient in the winter months
Dose: 1,000 IU per day
Glucosamine and Chondroitin
Any form of exercise can be strenuous on the body, resulting in significant wear and tear. Glucosamine and Chondroitin are excellent supplements to help with pain from sports injuries and aching joints.
Dose: 1500mg per day
CoQ10 provides energy for the heart and helps produce ATP, the major energy source for cells. It’s also crucial if you’re on any cholesterol-lowering medications called statins. “Statins can significantly slow or reduce coenzyme Q10, which your heart needs.” Even if you’re not on statins, give your heart a healthy
Dose: 100-200mg per day
Vitamin C helps protect your cells from the tissue-damaging free radicals. Free radicals are unstable atoms that can damage cells, causing illness and aging. Free radicals are linked to aging and a host of diseases, but little is known about their role in human health, or how to prevent them from making people sick.
It also helps heal wounds, and it’s key to production of the collagen found in ligaments and tendons. Dose: 500-1500mg per day
PROTEIN CARBS FATS
- Turkey Bacon
- Chicken Breast
- Lean Ground Turkey
- Lean Ground Chicken Breast
- Egg Whites
- Nuts / Nut Butter
- Beans / Lentils
- Hemp Seeds
- Chia Seeds
Avoid processed meat and protein source.
COMPLEX CARBOHYDRATES SOURCES (SLOW DIGESTING)
- Brown Rice
- Basmati Rice
- Sweet Potato
- Oats (Rolled or Steel cut)
- Rice Flakes
- Rye Bread
- Ezekiel Bread
- Beans & legumes.
SIMPLE CARBOHYDRATES SOURCES (FAST DIGESTING)
- All fruit
- Table sugar
- Coconut sugar
- Avocado Oil
- Nut Butters
- Olive Oil
- Flax Seed Oil
- Flax Seeds
- Plant Based Butters
- Organic Desi Ghee
Sandy Dosanjh is not a physician, or registered dietitian. The content of this website should not be considered as medical advice – the intent is not to diagnose or treat any health problems. We ask you to always consult your physician in any matters regarding your health. By taking part in our programs, you are accepting full responsibility for your actions. All documents and communication exchanged between Fit Bloom and the client are not to be copied or sold or distributed without the consent of the Fit Bloom team.