The best training does nothing without proper nutrition. Optimizing your efforts in the kitchen requires a conscious effort. This is why it’s important to have a deep level understanding of the foods you eat.
The overarching goal of this article is to provide you with everything you need to know to be confident with the nutritional choices you make.
Here are the Basics:
Caloric Deficit
Before you read any further it is important to understand that there’s a healthy way, and an unhealthy way of doing things. Not eating is unhealthy.
The healthy way is to strategically restrict your total calories to be in a caloric deficit. Simply said this means eating less than you burn.
To put this into perspective imagine a balance scale. When the calories consumed equates the calories burned, the scale is zeroed out and no change takes place.
Eat More Protein
Protein is the single most important macronutrient for weight loss and a better-looking physique.
Here’s why…
High-protein intake boosts metabolism. Protein helps us build lean muscle mass which directly influences our basal metabolic rate. Research suggests a high-protein intake can increase calories burned in a day by 80-100-grams.
Protein increases levels of satiety. The sensation of hunger is created by hormones signaling to the brain. A high-protein intake increases the presence of appetite reducing hormones, while also reducing the levels of hunger hormones. This makes it easier to restrict calories.
Protein prevents muscle loss. When losing weight, it is common to also lose muscle. Consuming adequate protein will help the body maintain muscle and avoid metabolic slow-down.
The recommended protein intake is between 0.8g to 1.6g of protein per kilogram of bodyweight for females, and between 1.2g and 2.2g of protein per kilogram of bodyweight for males. Example: A female weighing 180 lbs should aim to eat anywhere between 144g to 288g of protein.
Cut back on sugar and refined carbohydrates
Let me start by saying this. You’re not alone. We tend to condemn ourselves for our eating habits, but the truth is we’re all in this together.
Sugar itself is not bad, many healthful foods contain natural sugars (Dairy products, vegetables and fruits)
. These foods are important to add to a balance diet because they bear many nutrients that contribute to good health.
However, when we consider foods with artificial sugars like cereals, cake, soda’s etc, there’s very little to gain from them, but the instant gratification that turns into regret.
Here’s why you should think twice before giving into your temptations:
Zero nutrition value: Unfortunately, while these foods come with more calories to account for on your plate, they provide no nutritional benefits. Dairy, products, vegetables and fruits, on the other hand offer a wide range of vitamins and minerals.
Weight Gain: Products with added sugars are dense in calories therefore are more likely to be stored as fat. On top of that, it’s easier for the body to breakdown these products so hunger is offset only for short period of time, before cravings kick in again. This can lead to eating more regularly and greater calorie intake throughout the day.
Adverse Health Conditions. Research suggests consuming high levels of sugar can lead to diabetes and heart diseases. This is thought to be true because these products are high-in calories, but do not affect hunger. This results to overeating.
The Bottom Line
Your success in getting lean muscle will be dictated by your efforts in the kitchen. A robust training program should be paired with an equally tactful nutrition strategy.
Eating protein packed foods will ensure your body has the resources to recover and grow after exercising. The remainder of your diet should come from whole carbs and healthy fats.
This last picture is a great hack to keeping your portions in check:
Work Cited
Gunnars, Kris. “How to Lose Weight Safely.” Healthline, 20 July 2018.
Schuler, Lou. “The Lean Muscle Diet.” Men's Health, 25 Feb. 2019
International Sports Science Association. “Eat to Gain Muscle-The Role Food Plays in Strength Training.” ISSA,
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