Nutrition Principles & Guidelines
How to eat for fat loss, build muscle, handle cravings, and never stress about eating out again
If you've ever felt confused about what, when, or how to eat, this is the nutrition guide you've been looking for. It breaks down everything you need to know, from eating for fat loss versus muscle gain, to handling cravings and making smart choices when you're eating out.
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Nutrition Principles & General Guidelines
I’d be remiss if I didn’t start by saying you are what you eat. Over the next several months, you will transform your body. Transformation begins from the inside out. Mindset, nutrition, then training. You can’t have one without the other to see success.
Much of the information about nutrition and diet is solely based on foods’ caloric content. Looking at food as calories is a very one-dimensional and sad way to view food. Food is fuel, sustenance, connection, family, tradition, etc. To rework your relationship with food, you must consider it for all that it is.
What you eat will significantly impact how you feel and function; how much you eat determines your appearance (body mass). I admit this is a slight oversimplification. But it’s important to note this general truth (we’ll get into the details soon). Consider both of these perspectives as you look through the nutrition framework I’ve designed for you, and start creating your own.
The primary lens through which I want you to start considering food is that of function and performance. This isn’t to say that you can’t experience food with family, friends, or at special events, but add this perspective to your understanding of food. Allow it to expand your relationship with it.
Food for Function and Performance
As a coach, I often stress the importance of consuming a balanced diet that includes both macronutrients and micronutrients to support optimal performance, training, and recovery.
Macronutrients provide the body with energy and are needed in larger quantities than micronutrients. The three macronutrients: carbohydrates, proteins, and fats, all add to the body’s normal function in various ways. Carbohydrates (think: potatoes, rice, quinoa) are the body’s primary energy source. Proteins (think: chicken, salmon, tofu) are essential for muscle growth and repair, while fats (think: oils, avocado, nuts) provide energy and aid in hormone production. A balanced diet consists of all three of these nutrients.
On the other hand, micronutrients are required in smaller quantities but are just as important. These include vitamins and minerals, such as vitamin C, iron, and calcium. Micronutrients support immune function, maintain bone health, and regulate various bodily processes.
Consuming adequate macronutrients and micronutrients is essential for optimal performance, training, and recovery. Inadequate intake of macronutrients can lead to decreased energy levels, poor recovery, and muscle loss. At the same time, micronutrient deficiencies can impair immune function, increase the risk of injury, and hinder athletic performance.
To ensure that you’re getting the right balance of macronutrients and micronutrients, aim to consume a variety of nutrient-dense foods, including fruits, vegetables (of various colors), whole grains, lean proteins, and healthy fats. By consuming a balanced diet that includes a variety of nutrient-dense foods, you can support your body’s needs and achieve your fitness goals!
Food Intake for Fat Loss or Muscle Gain
