If you know me, you know I’m all about moderation and never depravation. I’m 5’2 and weigh a healthy 138lbs (proof the scale isn’t everything). My workouts last around 30-45 minutes, I don’t do much cardio, and I eat A LOT. (Pizza is also my favorite food.) I have people doing hours of cardio, personal training, and following “diets” asking me why their scale isn’t budging and when I ask them about their “diets,” I know the answer. Instead of explaining it myself- I asked my good friend (and my group nutritionist), Jourdan Lewis, to break it down better than I can (since nutrition is her thing.) Keep in mind, when picking a nutritionist for my group, I made sure it wasn’t someone who was going to hand out generic 1200 calorie (*cringe*) meal plans to my clients. I’ll stop rambling and hand it over to Jourdan now.
I saw a great saying on a fitness ad the other day promoting proper nutrition. It said, “Hey, the 1990’s called and they want their diet myths back!” Low calorie, low fat, low carb, etc. are not only the way to no longer go, they have NEVER been the proper way to go. The reason people yo-yo diet is because these styles of eating are not sustainable for the average person; especially for one working out! In this post we will talk about why each of those fads are ones to kick to the curb if you really want to see results.
First, let’s just kill the white elephant in the room and discuss calories. Gosh, aren’t they a pain to worry about? Even more so if you are not allowing yourself to eat enough of them! By popular belief and in many fad diets, dropping calories to very low amounts is the key to success. Let me tell you, if you want to burn calories, you HAVE TO GIVE YOUR BODY SOMETHING TO BURN! Low calorie will work temporarily; yes, you will see weight loss. However, once your body gets adjusted to that, it will become like a sponge. It will hold on to every calorie, carb, fat, sugar, you name it, in order to get fuel. The body does not know the difference between starvation mode and dieting. If you were to just lay on the couch all day and do absolutely nothing, you would need roughly 1100-1400 calories in order to just maintain your static state; that is called your basal metabolic rate. It is determined by height, weight and age, allowing for your bodily functions to continue like blood pumping, hormones going, and metabolism burning. So if you are only feeding it 1200 calories AND working out, how is it suppose to have anything to burn? If you want to burn calories, again, you have to give your body something to burn in the first place and keep that metabolism like a furnace.
Low fat. Come on people, I know you like fats! I bet 99% of you are guilty for a spoonful of peanut butter or a little too much guacamole in your Chipotle bowl. Fats are not to be feared! They assist in healthy hair, skin, nails and not to mention the #1 macronutrient to fuel the brain. The sources that will kill you are the trans fats and damaging oils; I recommend staying away from canola, sunflower, safflower and vegetable. Eat your fats in healthy sources like nuts, seeds, olive oil, coconut oil, avocados, lean red meats, nut butters and fish. I promise, fats will NOT make you fat. Always include them in your breakfast in order to create a healthy blood sugar level for the day to come, along with some protein.
Lastly, if you love fats, I can guarantee that you love carbs even more! Can you have them both? Of course! Carbs are your energy source. They are what fuel a workout well and replenishes even better. Just like fats, it is the sources in which you are eating your carbs that will make or break your health goals. If donuts, bagels, multiple helpings of pasta, chips and pizza are your main sources, I think we can find the issue quickly. Good sources like potatoes (white and sweet), rice (brown and white), oats, fruit and whole grains are what your body wants to run off of. Now, don’t go thinking you will never have a slice of pizza ever again or eat way too many chips and salsa at a Mexican restaurant. But 80-90% of your weekly meals want to contain carbs from these healthy foods listed above. Yes, fruit IS a carb! I recommend limiting to about 2-3 servings of fruit a day, as they do provide good vitamins and minerals. Carbs paired with protein are best after a workout in order to replenish what you lost and keep metabolism going. Have a baked potato for dinner or make a fajita bowl with some brown rice for meal prep. A smoothie with some whey protein and fruit is so refreshing after a good Saje Cox booty whoopin’!
Ladies, fuel your body! It deserves it and it wants it. If you want more personalized nutrition and how to get your food amounts tailored to you, let’s talk. You deserve a healthy and confident relationship with food for life!
Owner of Summit Nutrition
(Also Group Nutritionist for Saje Cox Fitness Challenges & Clients)