Pure Integrated Training Nutrition Package
Pure Integrated Training Nutrition Strategies for Weight Loss
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Pure Integrated Training Nutrition Package This package is meant to assist you in your fitness goals. It is important to understand that this is merely an educational guide, that provides information on healthy recipes, food options, strategies for body composition and suggestions for habits that can help you achieve your goals. A Registered Dietician is the only professional qualified to give you a meal plan, especially if you are dealing with a medical condition. Nutrition is the single most important factor in the success or failure for people who wish to achieve their body composition goals. When you take a look at the amount of hours there are in a week (168) and then consider that even if you worked out for 1 hour per day, seven days a week you would only be spending approximately 4% of your time working out, it is no surprise that no exercise program can make up for poor nutrition. The two are symbiotic. To reach body composition goals a properly designed exercise program and a proper nutrition plan are a must. Unfortunately, there is a lot of misinformation out there. Nutrition is really much easier than people make it. Take the time to read through this package, I outline the information you need to know, highlight healthy foods you should be eating, and shed some light on some of the myths out there in the nutrition industry.
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Pure Integrated Training Nutrition Package
Contents The Basics ...................................................................................................................................................... 4 How many calories to consume ................................................................................................................ 4 Macronutrients ......................................................................................................................................... 5 Carbohydrates ....................................................................................................................................... 5 Protein................................................................................................................................................... 5 Fats ........................................................................................................................................................ 6 How to Create Change .................................................................................................................................. 6 Food We Should Be Eating ........................................................................................................................ 6 Protein................................................................................................................................................... 6 Fats ........................................................................................................................................................ 7 Carbohydrates ....................................................................................................................................... 7 Macronutrient Ratios ............................................................................................................................ 8 Lifestyle Change ........................................................................................................................................ 9 Your Kitchen .......................................................................................................................................... 9 Your Habits ............................................................................................................................................ 9 Myths .......................................................................................................................................................... 10 Keys to Success ........................................................................................................................................... 11
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Pure Integrated Training Nutrition Package
The Basics Nutrition can be an intimidating thing for many people who wish to lose weight. There is so much misinformation on the internet, in magazines and on TV that it can be confusing and discouraging when we don’t see the results that we desire. The truth is you can forget the fad diets, they don’t work. Every year there seems to be some new fad diet or miracle pill that burns fat and builds muscle. Opportunistic salesmen/companies prey on the fact that most of us want to see instant results. The end result is we buy pills that have little to no effect on our bodies, and commit to highly restrictive/unhealthy diets in an attempt to achieve our goals. In the case of the highly restrictive diets we may even see the initial results that we craved, a 5-10 lbs weight loss, the problem is we cannot maintain a diet that is so restrictive. Eventually, we fall off the wagon and all that weight comes back. All the different diets and sources of information make it confusing when really it is simple. Weight gain is simply a calories in vs calories expended equation. If you consume more calories than you expend you will gain weight. Conversely, if you expend more calories than you intake you will lose weight. That’s it. There is no miracle pill, there is no easy way out, it’s just calories in vs calories expended. One important thing to know about human beings when attempting to achieve a weight loss goal is that people are adverse to change. For most of us we are creatures of habit and it is difficult for us to break our habits. An often talked about part of dieting is will power. Like change people are not very good at this either. Every day our will power gets exhausted, from the moment we wake up till the moment we go to sleep we our will power is constantly under attack. This comes in the form of resisting advertisements, food choices, decisions at work, time management etc. By the end of the day our will power is exhausted, this is part of the reason why highly restrictive diets end up failing. When we have days where we are stressed, overworked or overtired and our will power is exhausted it is easy break a diet. The secret many people who sell these diets, pills, supplements etc. don’t let you know is weight loss is really about organization and planning. As I said before we are creatures of habit, and it is usually fairly easy for us to identify the habits or behaviours we engage in nutrition wise that lead us to weight gain. The key is to be able to plan for these behaviours and make small changes to our lifestyle one step at a time. It is much easier for us to make one change than to change everything at once. Doing this allows us to create new habits that will allow us to lead healthier lives, and makes it easier for us to maintain that change. Once that change has become a habit for us then we can pick another behaviour or habit to change.
How many calories to consume This can vary widely among people and is dependent upon several factors. There is a formula that we can use to ESTIMATE how many calories we should be consuming per day. This formula is not perfect but is a good starting point, you can adjust your calorie intake based on how you feel and the results you are getting.
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Pure Integrated Training Nutrition Package Bodyweight x 10 x (activity factor) = Amount of calories needed to maintain current body weight Activity Factor 1.2-1.3 for a mostly inactive lifestyle 1.3-1.4 for a moderately active lifestyle 1.5-1.7 for an extremely active lifestyle This gives us an idea of how many calories we need to consume to maintain our current weight. In order to lose weight we need to create a calorie deficit. It is estimated that a deficit of 3500 calories equals 1 pound of fat. Remember the weight you put on took you a while to put on and it is going to take a while to come off. A healthy deficit would be around 500 calories per day. The larger the deficit the harder it will be to maintain the lifestyle change and maintenance is the key. You will lose more weight and keep it off for longer if your deficit is smaller and easier to adhere to.
Macronutrients The food we eat can be essentially broken down into three types of Macronutrients; Protein, Carbohydrates and Fats. Each one of the groups place an important part in the function of our body and severely restricting or severely over consuming one group may have negative effects on the body.
Carbohydrates Examples of Carbohydrates -
Bread Potatoes Carrots
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Rice Yams Peaches
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Pasta Beans Peas
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Oatmeal Pineapple Apples
Carbohydrates are generally classified as either sugars (simple), starches (complex), or fiber. Simple sugars, often found in fruit, are easily digested while complex carbohydrates (starches), commonly found in whole grains, require long periods of time to be broken down into simple sugars. Carbohydrates are the main source of energy for our body and help regulate bodily functions like digestion, utilization of protein and fat. When carbohydrates are digested and absorbed they are converted to either glucose or fructose to be used for energy. Glucose (blood sugar) is used for fuel by the brain, nervous system and muscles. Any excess is converted to fat and stored throughout the body as a reserve. Simply put if you eat more calories than what you expend, it doesn’t matter if they are fats, proteins or carbohydrates, excess energy (glucose) may be stored as body fat. One gram of carbohydrates yields approximately 4 calories.
Protein Examples of Protein -
Fish Red meat
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Eggs Poultry
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Milk Products Nuts/Seeds
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Beans Protein Powder
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Proteins are made up of amino acids that can be separated into two groups, essential and non-essential. Essential amino acids are those which the body cannot manufacture itself and must be consumed. There are eight essential amino acids: -
Isoleucine Leucine
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Lysine Methionine
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Threonine Tryptophan
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Valine Phenylaline
The primary function of protein in the body is to build and repair body tissues and structures. It also plays a role in the creation of hormones, enzymes, and other regulatory peptides. Protein can also be broken down and used as an energy source if there are insufficient calories or carbohydrates in the diet. If however, protein intake is greater than what is needed for tissue repair, and all the energy needs of the body are met, than the body will store the excess as fat. Several factors can affect protein intake requirements such as activity level, daily caloric consumption, body composition goals and sports performance goals.
Fats Fats, also referred to as lipids, are the most concentrated form of energy in our diet. One gram of fat is equal to approximately nine calories, which is more than twice the amount that is yielded per gram of carbohydrates and proteins. Fats act as a carrier for fat-soluble vitamins A, D, E and K.
How to Create Change We are going to cover everything that we need to know in order to take control of our nutrition and achieve our goals. The first step is to understand a little bit about the food that we are putting into our bodies. The second step is identifying healthy foods that allow us to eat and feel satisfied while promoting optimal health and balance in our body. The third is identifying our poor habits or behaviors and identifying small changes that can be made progressively in order to lose weight.
Food We Should Be Eating So now that we understand a little about the different macronutrients and the role they play in our body lets go over some of the food that we should be consuming.
Protein For people looking to achieve weight loss goals it is important to consume not only the right amount of protein but to ensure that when we are choosing meat we are choosing lean meat. Protein plays a critical role in assisting us in losing weight as it has a satiating (filling) affect, decreasing hunger and allowing us to consume less calories.
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Pure Integrated Training Nutrition Package Example: healthy protein dense choices -
Chicken Turkey Bison Venison
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Salmon Tuna Cod Eggs
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Cottage cheese Greek yogurt Cheese Beans
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peas Legumes Tofu Supplements
Protein should be consumed with every meal, counting calories can be complicated and time consuming so for each meal a general serving should be: 1 serving for women (size of palm) 2 servings for me (size of 2 palms)
Fats Fats should be consumed at every meal as they create a satiating effect as well. Eating fats stimulate the release of a hormone that signals satiety (fullness), they also slow the digestion of foods assisting in blood sugar stabilization. There are different types of fats that can be categorized as monounsaturated, polyunsaturated, saturated and trans-fats. Be careful when buying or preparing food as trans-fats have been shown to lower good cholesterol and raise bad cholesterol increasing the risk for heart disease, as such they should be avoided. Saturated fats have also been linked to heart disease and the amount of saturated fat in your diet should be monitored. Monounsaturated - Olive Oil - Avocado - Peanuts - Almonds - Pistachios - Pecans - Macadamias 1/3rd of overall fat intake
Polyunsaturated - fish oil - hemp seeds - soy nuts - walnuts - flax seeds - sunflower oil - safflower oil 1/3rd of overall fat intake
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Saturated Meat Poultry Lard Butter Cheese Eggs Coconut oil
1/3rd of overall fat intake
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Trans-Fats Margarine Shortening Fried food Fast Food Baked goods and pasties
Should not be consumed
Carbohydrates Carbohydrates should be consumed throughout the day but it is important to differentiate between which carbohydrates should be eaten and when. Fruits and vegetables should be eaten with every meal, they are important sources of fiber in our diet. Other more processed carbohydrates can still be consumed but intake should be minimized in comparison to the fruits and vegetables. Food Type
Highly processed starchess
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Whole food, minimally processed starchy carbs
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Fruits and Vegetables
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Pure Integrated Training Nutrition Package Timing
Minimize Intake
Examples
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Cereal Soda Fruit Juice Table sugar Muffins Bagels Sports Drinks
Immediately after exercise (within 1-2 hrs) - Bread (preferably whole grain) - Pasta (preferably whole grain or flax) - Rice (preferably whole grain, unprocessed) - Potatoes - Oats
Eat at every meal -
Spinach Carrots Tomatoes Broccoli Cauliflower Apples Oranges Avocados Berries
Macronutrient Ratios For the purposes of altering body composition it is important to consume the proper amount of each macronutrient group. Depending on a person’s goal the ratios will be different, it is also important to remember that although science tells us which ratio’s work best for each goal, everyone’s body is slightly different and you may have to make minor adjustments to see the best results. Daily Recommended Intake Protein: 10%-35% of total caloric intake Carbohydrates: 45%-65% of total caloric intake Fats: 20%-35% of total caloric intake For those with the goal of losing weight it is important to make sure that you are taking in a mixture of the three macronutrient groups at each meal. As stated above you will have to adjust your ratios to suite your body but for those seeking weight loss it is important to start out with increased consumption of protein. This should make up somewhere between 25%-35% of your daily calories. As for fats, they should be between 20% and 30% of your daily intake. Carbohydrates should fill out the rest of your diet making up between 45% and 55% of your daily intake. This probably sounds a little complicated and hard to keep track of but later on we will go over strategies to use that make this a rather easy objective to complete.
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Lifestyle Change The key to losing weight and keeping it off is lifestyle change, not restriction. The first step is identifying habits or behaviors that contribute to our weight gain. This could be that extra cup of coffee, the daily glass of wine, the ice cream in the freezer and the late night snack are just a few examples. They are things that we like but we may be willing to change to reach our goals. Remember we need to make small changes that are easy to adhere to rather than large changes that are unrealistic. With that in mind here are some steps we can take to help ourselves make this an easy transition.
Your Kitchen The first thing to do is really do a thorough examination of our kitchens. Remember at some point our will power will fail us and if we have food readily available that we should not be eating, we will eat it. So make things easy on yourself, don’t give yourself the option. Here are a few things that you should not have in your kitchen or cupboards. -
Pop Processed snacks
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High fat and sugar salad dressings/sauces
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Chips Ice cream
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cookies Pastries
Your Habits This is the hard one. You need to look at your diet as it currently is and find one or two things that you think you could easily change. Examples would be eliminating juice, a cup or two of coffee or the daily glass of wine. Just by changing something as simple as eliminating a cup of juice from your diet will lower your daily calories. This is something that does not take a lot of willpower is easily adhered to and is a positive change. Small changes like this ad up. Look for accessory things you can cut from your diet, only have one cup of coffee instead of two, or have less sugar/milk/cream in the coffee. By taking a close look at these little extras you can probably cut 200-300 calories per day fairly easily without having to give up much real food. The second part to this is figuring out when you engage in habits that limit your success. For example someone who works in a labour intensive industry like construction who leaves the jobsite after a 10 hr day hungry and tired. On the way home they are thinking about what they are going to eat when they get there. Realizing that anything they make is going to take another 45 minutes they decide they are to hungry to wait and pull into a fast food joint. This example shows why it is important to identify poor behaviors and plan around them. Chances are in our example above this is fairly regular occurrence. It is a foreseeable behavior in that this person knows they are usually exhausted and hungry after work and that they are not going to want to come home and make dinner. If we can identify the behavior we can find ways to plan around it. For example, taking a larger lunch, preparing meals on Sundays and keeping leftovers in the fridge or freezer to be reheated, or keeping a bag of trail mix in the vehicle. By planning ahead this person can avoid caving into a poor behavior and stick to their plan and ultimately achieve their goal.
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Myths Eating Carbs will make you fat Probably everyone who has attempted to lose weight has tried some diet that included an extreme reduction of their intake of carbs. This approach may have even worked for people for a period of time BUT most people cannot sustain a diet that is deprived of carbohydrates and end up putting all the weight back on. Carbohydrates perform many important tasks in our body such as providing energy for the brain, nervous system and muscles, depriving our body of carbs leads to a lack of energy, impaired cognitive function and poor muscular endurance. That all being said not all carbs are created equal. Fruits and vegetables are important sources of carbohydrates and should be consumed at every meal. The fiber in these foods and variety of vitamins can enhance our health in many ways. Starchy or highly processed carbs should be minimized in our diets as these carbs are foods that should be avoided. Processed carbs such as pop, table sugar, fruit juice and cereal should be minimized for those attempting to lose weight. Starchy carbs such as bread, pasta, potatoes etc. are ok to eat but ideally are eaten 1-2 hrs after exercising. The important take away is Carbs don't make you fat, eating more calories than you need is what is responsible for weight gain. Dairy products are bad for you One of the new sensationalist claims out there is that milk is bad for your health. Supposed "experts" claim that milk has negative health effects and could increase your risk for coronary heart disease. This is a bunch of rubbish, there have been dozens of studies over the years that have looked at milk and its effect on our health and the vast majority of studies out there show not only does it not harm us, it is beneficial for us. For example a study titled Milk, coronary heart disease and mortality, looked at milks effect on men and found no correlation between milk consumption and heart disease. In fact, this article Milk drinking, ischaemic heart disease and ischaemic stroke II. Evidence from cohort studies which provided an overview of published research found that the consumption of milk may be associated with a small REDUCTION in risk from heart disease and stroke. Miracle Supplements/Pills It is important to do your research before taking in any supplements that advertise themselves as weight loss enhancing. First, it is important to know what is in them and the effects the ingredients will have on your body and second, do they actually work. Remember the saying if it seems too good to be true than it probably is. Losing weight requires patience and there is no miracle solution that will do the work for you. If you are eating properly and not restricting healthy food groups you probably do not need to spend the money on supplements. For starters, they are usually expensive and offer limited benefits considering the money you are paying. If you are on any medication make sure to double check with your Doctor prior to using any kind of diet supplement/pill.
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Keys to Success 1. Make small decreases in food and beverages and increase physical activity - Control portion sizes, try to eat fruits and vegetables/protein first leaving any starchy carbs till last - Avoid fruit juices as they are typically high in sugar and are empty calories 2. Eat Protein, Carbohydrates and fat throughout the day and at each meal 3. Consume less than 10 % of calories from saturated fat 4. Choose whole grains and fiber-rich fruits and vegetables over refined grains and simple sugars 5. Limit alcohol consumption 6. Eat between 4-6 meals per day - Helps control hunger - Minimize blood sugar fluctuations - Increase energy levels throughout the day - Stimulates protein synthesis 7. Drink Plenty of Water - Minimum of 9 to 13 cups per day 8. Be realistic - It is not realistic to expect someone to maintain 100% compliance with their diet. Honestly, the difference between 90% and 100% is not that large. So allow yourself to have a small reward every once and a while. Imagine if you are eating 6 meals/snacks per day that is 42 meals in one week. That means approximately 4 of those could be slightly less healthy. 9. Develop food preparation strategies - Healthy food takes time to prepare. Obviously throughout a busy week it is hard to find time to spend an hour cooking a gourmet meal. Find healthy recipes that are quick to make, cook on weekends and freeze leftovers, or use a slow cooker to prepare meals while you are out. 10. Variety - Experiment with different foods/spices to keep yourself from getting sick of eating the same thing.
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