When it comes to nutrition it is easy to get confused with so much information available.
We could talk about biochemistry, process of metabolism, and ask you to weigh every single thing you put into your mouth. But for us that is over complicating things.
We like to keep things as easy as we can, but still get results.
We call that NAILING THE BASICS.
Below we have listed our five tips to help you get your nutrition on track this summer.
1. Don’t starve yourself.
Crash dieting will lower your energy levels, leave you feeling sluggish and irritable and will increase the chance of over eating at your next meal. Missing meals also often results in cravings for high fat, sugary foods and food choices are often made based on convenience rather than taste or health. It only takes a few treat foods to add up to more calories than your usual meal. If you do find yourself having large gaps between meals, fill those gaps with healthy snacks such as fruit, unsalted nuts and yoghurts. Snacking will help you feel satisfied between meals and will put a little food in your stomach to keep your body and brain fuelled until your next meal.
2. Eat enough protein
We can honestly say that 100% of our members did not eat enough protein when we first met them. There is a common misconception that protein is only for bodybuilders. But protein is not all about building muscle. Protein makes up part of our body’s structures, it is required to make enzymes, antibodies, neurotransmitters and hormones. It has a role in blood clotting, transporting oxygen around the body and maintaining optimal fluid balance. In addition to all that, protein is also important for satiety, meaning it can keep you feeling fuller for longer. This is important if you are trying to lose or manage your weight.
As a general rule we recommended 1.5g protein per kg body weight per day for most of our clients. Of course, this is a moving target and will change based upon your goals and starting point but this is where we would like everyone to work towards.
3. Drink enough water
Hydration is something that is often overlooked but it is one of the simplest and most beneficial things you can do for your body. Drinking enough water helps to improve energy levels and brain function, keeps your skin in good condition, keeps the bowels moving to avoid constipation and prevents headaches.
Drinking enough water can also help to keep hunger at bay and prevent mindless eating. This is because the body can get the signals mixed up and can often confuse hunger and thirst. So next time you feel hungry try having a glass of water first and see if your body was actually craving fluids instead of food.
4. Go with the grain
Along with protein, fibre is also hugely under eaten by most people. We are advised to eat 30g of fibre per day, but the average person only consumes around 18g.
Fibre is essential for health and wellbeing, as it helps keep our digestive system healthy and allows us to get rid of waste from our bodies. Higher fibre foods also tend to have a lower glycemic index which means they release their energy more slowly and keep you feeling fuller for longer which is great for helping you lose weight.
If you are thinking about making a change going from a low or no fibre diet to a high fibre one too quickly may cause symptoms such as bloating and gas. Increase your fibre intake gradually to allow your gut time to adjust, as well as increasing your fluid intake.
5. Eat plenty of fruit and veg
Fruit and veg is a must in your diet. They are packed with essential nutrients, are a great source of fibre which can help maintain a healthy weight and taste great!
The current UK recommendation for fruit and veg is to eat 5 portions a day. As our members are above average at Hustle we recommend aiming for at least 6 portions.
The easiest way to do this is to eat at least one portion with every meal and to make fruit and veg your go to snack. Give this a try and see how much better you feel for it.
Or if you need more help and support with finding an exercise and nutrition programme that works for you, give our 30 day trial a go and let us help you get in the best of shape you’ve ever been in. And not just for the short term, but for life.
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