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Fats – Why we need them and What types we need to eat

Fat gets a bad wrap when it comes to weight loss and health.

It is quickly passed off as bad for you and the reason you have high cholesterol or are overweight.

Fat is actually essential to the diet
We need it to function
We need it to lose weight
We need it for optimal health

 

Now we know the benefits of fat and how much you need
Here are the main types of fats you eat on a daily basis.

Although saturated fat gets slated as bad you can actually eat it and still be healthy.
It all comes down to balance.
You need polyunsaturated fats as they are essential to the body and need to come from the food we eat.

Eat a variety of different fats
Avoid Trans fats as no good can come from eating them
Increase your intake of Omega 3
Make sure you eat at least 15% of your calories from fat for optimal health.

 

 

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Types of Carb and a simple breakdown of what to eat

SIMPLE CARB BREAKDOWN

We follow a simple carb breakdown when it comes to eating for weight loss.

Carbohydrates are a large group and contain many kinds of food.

We start with –
Eat more – Fruits and Vegetables
Eat enough – Higher fibre foods (30g a day of fibre)
Eat enough – Starchy foods – root veg, grains, pulses, cereals
Eat less – Sugary and refined – junk food basically

We all know what sugary and refined foods are
We all know that we need to eat less of these carbs (crap)
We all know to eat more fruits and veg, and moderate amounts of grains if we want to lose weight and be healthier.

Keep it simple
Eat what you enjoy
Be happy

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What does 50g Carbs look like

WHAT DOES 50g CARBS LOOK LIKE

Whether your low carb or high carb we all need to have an understanding of what carbs look like in our diet.

I am not saying you need 50g a day, if you stick to the
1-3g/kg/day intake your carbs could go from 50-200g a day.

How much you eat is down to your goal, body weight, protein intake, your preference for carbs or more fats and your environment.

I have seen many members lose weight eating low carb, low fat, high fat, a zone diet etc – it was down to being in a calorie deficit, eating enough protein and fat, being smart with their carb choices and being consistent with their nutrition and training.

You can still enjoy carbs and lose weight