Why aren’t there more posts? Why is the content on the blog as it is. Because nothing has changed in nutrition in the last few months. Actually, in terms of the human body’s nutritional requirements things have been pretty much the same for tens of thousands of years. We still need all three macronutrient groups and an approximate range of energy for a day. While for the most part of human history the main problem was gaining enough energy, macronutrients and micronutrients, today the main issue is consuming too much of them and receiving them from compromised sources.
Do you eat enough protein every day? Do you know how much is enough? The World’s Health Organization and other health authorities recommendation varies between 0.5-1 grams per day per kg of bodyweight. You can consume more than that if you can, but that’s likely going to be a challenge and in many cases unnecessary.
Can too much protein be detrimental to your body? The research shows that this is the case only for people who already have liver problems. If you have a healthy liver, you are not likely to develop some kind of health condition due to increased consumption of proteins. In fact, the thing that might give you a problem is if you eat too much red meat, believing it is only protein. While some fats now and then won’t harm you, do not drown yourself in them, nor put them in your cup of coffee, like the bulletproof coffee fad, which was popular a couple of years ago.
What foods are rich in protein? If you are not sure always read the label on the back. The biggest composition of the food should be of protein and it is better if the content of the other two macros (carbs & fats) are low. No, yellow cheese, for instance, is not a protein food. Fats are the predominant macro in yellow cheese with only a moderate to low content of protein. If you want to eat yellow cheese count it towards your fat foods, not protein ones.
Do you know how to read a food label? It may sound like a dumb question, but it turns out that it’s a trickier business than it seems. According to most international regulations today the contents of the food should be ordered in a descending order in terms of their quantity. This means from high to low quantity in the food. So, the first content which is written on the back of the label, where all the ingredients are spelled, is what the food is most rich in. It doesn’t f*in matter what the label says on the front. Read the back. Usually protein bars are advertised as super rich in protein but when you read the food label it turns out that they are equally rich in fats and carbs. With the minor inconvenience that fats are more than twice as calorie-rich than the rest macros.
Do you balance your fats and carbs? Do you try to consume those two macros in a sensible way? It’s better if you consume carbs in the first half of the day and try to reduce them with your dinner. Fats, on the other hand, may be consumed in the reverse order. You can skip them in the morning, but it’s better to have some with your dinner. What about the proteins? Try to have them with every meal.
Do you move enough? Going to the gym for an hour and spending the rest of the day doesn’t count as an active lifestyle. It’s better if you can walk more and have more mundane physical activity. You don’t need to go to the supermarket, which is 10 minutes away from your house, with your car.
Do you drink enough water? You don’t have to always drink some kind of flavoured drink. Get some water every now and then.
So, basically that’s it. The modern fads, which will always come and go will never give you a long-term result. They are all based on some variation of the above principles – calorie balance and macronutrient composition + physical activity.
Talk you soon! 🙂
Live fit, stay fit.