Nutrition Fads: A good fitness program needs a good nutritional program to go along with it. The two work hand in hand to deliver the best results for an individual.
With the trend of “calorie restricted” diets being pushed in traditional, and online in social media I thought ‘it’ the perfect time to clear some of the confusion.
The energy you need and the balance of macronutrients (fancy-schmancy for carbs, protein and fats) is as individual as you are. Yes, consuming less energy (kj/cal) than you expend does lead to weight-loss, however you are also potentially putting your body at risk of harm if you are not consuming enough calories to meet the needs of your lifestyle.
I spoke with Audrey from New You Fitness as she has helped many people with nutritional guidance and many girls during fitness competition prep.
Why is it important to know the correct caloric (kj) intake required for an individual?
Everyone has a RMR (resting metabolic rate). This is what your body needs in energy for organs etc. to function at REST. If you are eating at this level, your metabolism begins to slow down: a survival mechanism against starvation as most people do not rest 24 hours a day.
Negative effects of insufficient intake can be: Loss of nutrients, fatigue, nausea, headaches, constipation, menstrual issues, muscle loss and damaged metabolism. Nutrition fads: no deal!!
I would advise to avoid a generic diet or latest fad diet in order to lose weight. For it (weight loss) to be successful long term, it is crucial to know the numbers. RMR, amount of exercise you do and how much you are currently eating will determine how much to reduce. A small calorie reduction is much kinder to the body and weight loss is more sustainable than a harsh low calorie diet.
Ok, so a lot of science. Where to now?
At Strength Being the balance of healthy mind and body are paramount. How does proper nutrition fit into this?
You are what you eat. Choosing fresh food for the majority of your diet and avoiding processed packaged foods as much as possible will contribute to a healthier mind and body. Processed food means any foods that have been altered from its natural state and contain artificial flavourings, additives, preservatives. Knowing how to read a nutrition label can help you choose between processed products and avoid those that are high in fat, salt and added sugars. Click here for more on nutrition labels.
Audrey’s number 1 tip for avoiding nutrition fads.
Eating a balance of fresh food from all the food groups, you should meet all your required nutrients and vitamins. I don’t recommend removing a food group unless there is a food intolerance or allergy.