Some follow-ups to the weight loss myths

Now that the weight loss myth’s have been covered there were some interesting side notes that I like to cover from these articles.

The runner’s / workout diet – A smart weight loss plan starts with these nutritious foods.

How much?

• Carbs – 50 to 55% of total calories
• Fat – 25 to 30% of total calories
• Protein – 15 to 25% of total calories

Why you need it?

• Carbs – The body prefers carbs (YOU HEAR THAT ALL YOU CARB DIETERS!) as the main fuel source when you run or workout, so they should be the cornerstone of a runner’s or a person who worksout’s diet.
• Fat – You need this nutrient to absorb fat-soluble vitamins; foods high in fat also keep you satisfied, so you eat less.
• Protein – Protein speeds muscle repair and recovery. High protein foods are satisfying and take longer to digest.

Where to get it?

• Carbs – Fruits, vegetables, whole grains, beans, and lentils are rich in complex carbs and fiber (both slow digestion and supply a steady stream of energy,) as well as vitamins, minerals, and antioxidants that speed recovery and protect against diseases.
• Fat – Nuts, seeds and avocados, and hot fudge sundaes (Just seeing if you are paying attention, scratch the hot fudge sundaes.) These are rich in heart-healthy mono and polyunsaturated fats. Olive oil contains oleic acid, and may help suppress your appetite. Other healthy choices include canola, grapeseed, flaxseed and hempseed oils. NO HOT FUDGE SUNDAES!
• Protein – Cuts of beef and pork labeled “loin” and skinless poultry have a healthy protein-to-fat ratio. Fatty fish are rich in Omega-3’s. Tofu (yes Tofu, not my favorite) is a lean source, while low-fat dairy like milk and yogurt provide calcium. Eggs are loaded with vitamins A, K, and D.

I was thinking that this was a great follow-up to something that stands as one of The Fitness Buddy’s guiding principles, Make Smart Choices. I hear it all the time “I have tried all of the diets.” Looking at what a body needs to live healthy and fit, it needs carbs, it needs fat, it needs protein even though it being a smaller portion compared to fat and carbs. So all of you on a low carb diet or looking for low fat foods, maybe just maybe that might be a reason why your weight loss tries have not been successful. A body needs to be fed properly to get the results you are looking for.

Remember:

1. Carbs are you biggest energy source when you workout.
2. Not all fats are created equal. Focus on the good fats (not hot fudge sundaes)
3. Proteins help speed up muscle repair and aid in recovery.

Until next time this is Your Fitness Buddy…