How to lose weight without counting calories
First of all, you should understand that no single weight loss plan can cater to everyone’s needs. The relatively new field of research is called nutrigenomics. studying how our genes interact with our nutrition. Consequently, this shows that it’s impossible to achieve because individuals process and assimilate protein and carbohydrates differently. In addition, this based on their own unique biochemical identity. Consequently, the need of protein is a must, for the gym or the job for good health and vitality. Don’t forget the carbohydrates, because as nutrition goes they are your energy source.
Three diet principles to remember (committee consensus on nutrition)
Don’t count calories, count nutrients(eat lean protein and low glycemic carbohydrates, carbs low in sugar)
Only eat carbohydrates after training not before:
First of all, we have become obsessed with calories from the start. Our basic understanding is that if we eat too many of them we gain weight. Furthermore, we believe if we eat fewer of them we will lose weight. Most noteworthy, the University of Colorado has shown that body weight can’t change over a specified time. Energy intake and energy expenditure are equal, which reiterates the old “energy in” and “energy out” approach to dieting.
On sports nutrition thousands of variables can render calorie-counting flawed. For example, even your cooking method can have a huge impact on the food you eat. When I cook lean protein and carbohydrates from the low sugar family I use spices and stay away from processed food high in sodium and sugars. I specialize on sports nutrition and from the years I have competed I have been in top condition.
Basically we are not calorie-counting machines. Most noteworthy, the scientists at State University of New York have come to a conclusion. Attacking the obesity epidemic will involve giving up many old ideas that have not been productive. A calorie is a calorie, might be a good place to start. The consensus on sports nutrition will agree that there are good calories, bad calories. We need energy from the good calories and the need of protein as well.
For this reason be calorie conscious, but don’t count them, your nutrition and what type of calorie is more important. The need of protein and good fats and low sugar carbohydrates are the way to go.
Remember protein and carbohydrates must be utilized properly. In other words eat clean:
Love fat and protein:
High-protein diets are fashionable right now. That’s because, when used correctly, they work. Now, don’t run for the hills when you see a carbohydrate. Eggs, fish and protein powders can help build muscle, support the immune system and aid fat loss.
First of all, The Complete Guide to Sports Nutrition have some recommendations. Strength and speed athletes eat 1.7g of protein per kg of bodyweight. As an authority on sports nutrition I agree with that protein intake.
This is considered the optimal amount of protein to help the muscles repair and regrow. Scientists from the Department or nutrition at Arizona State University found another need of protein. In addition, a large part of the calories ingested through protein are lost as heat. In addition heat when it’s metabolised by the body. This is through something called the “thermic effect of feeding”. In addition, protein burns calories from the digestive system. In conclusion, that’s why there is a need for protein to stay healthy and lean.
Especially relevant, you need to get the right amount of protein in your diet. The International Olympic Committee Consensus on Sports Nutrition guidelines is a good place to start. Achieving the holy grail on sports nutrition is not easy. Increasing muscle mass while you drop body fat from the lean protein is the key.
Only eat carbohydrates after training:
Training for sports nutrition and training to look good are two very different things. Once you know the difference you can choose to improve your bench press or your six-pack. Let’s take carbohydrates as an example.
If you want to run 30km faster the consensus on sports performance says get nutrition from plenty of carbohydrates. Based on the research from Loughborough University, scientists used seven experienced endurance runners. Furthermore, the endurance runners completed a 30km road race. The first time they completed the trial athletes were given a 250ml sports drink (five per cent carbohydrates). The second time they completed the trial they were given tap water. Most noteworthy, performance decreased by up to ten per cent in some athletes, which lead to this conclusion. In conclusion, the study shows that performance time for a 30km road race has improved. Most noteworthy, this was after ingesting a five per cent carbohydrate solution. Remember carbohydrates are endurance and the need of protein for muscle.
Burn More Fat:
But if your goal is to burn more fat, forgo the pre-work-out carbs. Scientists from the School of Sport and Exercise Sciences believe training on an empty stomach is the smarter way to lose fat. As an experienced athlete on sports nutrition I practice that method. Furthermore, by training first thing in the morning you burn oxygen and fat and stay ripped from the regimen. Research published in the American journal of physiology about nutrition found some interesting facts. People who trained without carbohydrates were better equipped to burn fat. Furthermore, if you train on an empty stomach you don’t have to worry about weight gain from the carbohydrates.
Exactly why you should eat your carbohydrates after training. Research from the Journal of Applied Physiology shows that carbohydrates are used to ensure effective muscle repair, recovery and regrowth. Research from the Department of Medicine at Washington University School of Medicine shows they’ll be far better absorbed, too. Just remember the need for protein for good nutrition and weight loss is also essential too.
A gym session has been shown to increase the efficiency of a protein called GLUT4. GLUT4 helps the transport and absorption of glucose into the body. So after training the carbohydrates you eat reach the muscles more easily and faster. It won’t improve your sprint speed, but you’ll say goodbye to Man Boobs come beach season.
How many carbohydrates should you eat to activate weight loss?
The Future of Sports Nutrition says a 3:1 ratio of carbohydrates to protein is considered ideal. Put in simple terms choose complex carbohydrates(low sugar) and you will stay lean. Eat clean to be lean and mean!
The International Olympic Committee Consensus on Sports Nutrition recommends consuming 1.7 grams of protein per kg of bodyweight. If you’re an 80kg male you need 136g of protein per day. Divide this between five meals throughout the day means you need 27.2g of protein roughly every two to three hours. Ok I think the need of protein and low glycemic carbohydrates is essential for good nutrition and endurance. I hope you learned something about weight loss in this article. Train hard and enjoy that hard body you have always wanted!
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