Body Transformation: Diet

This Month’s Diet Is Next Month’s Body

Eating is the most challenging thing you will encounter when it comes to a killer body transformation. Take that from my experience and from working with hundreds of people transforming their bodies.

The workouts are a piece of cake (no pun intended). The food? Not so much.

There are many unhealthy, tasty foods that create cravings like that of drugs (particularly cocaine, maybe weed, and possibly heroine? Maybe?).

On top of that, if meal prepping isn’t one of your specialties, you might find yourself in situations where your healthy food choices are limited.

When it comes to eating, I don’t like to villianize any particular food or food group. For example:

  • Carbs make you fat
  • Gluten is unhealthy
  • Sugar is toxic
  • Coffee is bad for you

These are examples that the media runs with without any context. None of these foods, or types of foods, are inherently bad. It’s all about your body/intolerances/allergies, when and how much you consume.

Too much of ANY food can cause you to gain weight.

When it comes to making a full on transformation, you have to limit the foods that are more caloric dense and create structure around foods that will help you reach your goals.

 

What Should You Eat?

When working with my clients I follow a program similar to that of the Whole30 Program. I make a few changes but for the most part, it’s the same.

Approved Foods Include:img_3101

  • Meats
  • Seafood
  • Eggs
  • Healthy Fats
  • Vegetables
  • Fruit
  • Dairy*
  • Protein Powder

*If you can’t have dairy then remove that from the approved list. I’m a fan of dairy and it’s benefits but it certainly isn’t for everyone.

Not Approved Foods:

  • Grains
  • Alcohol
  • Legumes
  • Sugar

If you follow the above rules, you will be eating a more nutrient dense diet.

Related: Meal Prep Like A Boss

Nutrient dense simply means a higher quality food packed with vitamins and minerals. Obviously, the approved list above is loaded with nutrients. The majority of the foods under the “Not Approved” category don’t really contain much nutrient value (this is a general statement but is correct for the most part).

 

How Often Should You Eat?

There really isn’t a right or wrong when it comes to how often you should be eating. I tell all my clients it just depends on what fits your lifestyle.

Some people get phenomenal results eating 6 smaller meals throughout the day. On the other hand, some people get phenomenal results with just 3 meals a day.

This boils down to a couple of things.

1. If you are consistent, you will have a better rate of succeeding. If it’s easy for you to eat 4 meals a day, and you can consistently do that on a daily basis then you stand a better chance at being successful. Do that over time, adjust when needed, and you’ll be good to go.

2. If you are in a calorie deficit you will most likely be losing weight. If you eat 3 meals a day but drastically overeat at each meal, good luck losing fat. If you eat 5 meals a day but stay under your Maintenance Calories, then you stand a pretty good shot at losing weight.

To a certain extent, eating 2 or 6 meals isn’t important. The quality and quantity is key.

 

Understand Macronutrients

When you eat food, you consume macronutrients. These macronutrients contain calories. Those calories added up throughout the day and will give you a daily total caloric intake number. That number is going to be key if you’re trying to lose weight.

There are 3 Macronutrients:

  • Proteins
  • Carbohydrates
  • Fats

Each macronutrient has a calorie total per gram. It’s as follows:

  • 1 gram of protein = 4 calories
  • 1 gram of carbohydrates = 4 calories
  • 1 gram of fat = 9 calories

When you understand macros and track your food intake, you’re able to see how many calories you eat on a daily basis. Once again, if you eat under your maintenance calories you have the potential to lose weight. For a more in-depth breakdown of macros, check it out here.

Your diet is going to be key when transforming your body. You need to make sure you’re eating the right foods, with the right amounts all throughout the day. If you can do that, you’ll start to see progress.

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