Nutrition and dietary confusion.

With the new year comes the new you right? Well sometimes (most the time) maybe not so much. All the fancy adverts start flying round for all the different diets from low carb this ,high fat that drink these 2 shakes a day and a cardboard box for dinner and everything will work out. Then january comes to an end and you're no better off or in a lot of cases worse off (sound familiar)

Eating right is not hard and the worst part about it we all know how we should eat. We know we shouldn't eat that mars bar or Mcdonalds and drink that can of monster 4 times a day (I have been guilty of this)

One of the best ways to lose weight, get and stay healthy, improve performance and just not feel like shit all the time is to eat what good old mother earth gave us. This is single ingredient non fucked with really food. Like Meat (yes i said it sorry vegans) Vegetables, Good Fats, Fruits, Nuts etc. Sorry guys but domino's pizza 3 times a week just isn't going to cut it no matter how much i would like it to.

Now with all that ranting out of the way I can hear you all think. How do I get my shit together and start to eat for what is best for my body?

Well Boys and Girls guess what. It takes trial and error to figure out what is best for you. There is no cookie cut plan that will be sustainable for a long period of time let alone the rest of your life. Why? because you will get fucking bored for eating the same chicken and rice shit day in day out (trust me i did)

So here is a nice and simple test to get you on your way to figuring out how you best fuel your body and it only takes 6 days (now I sound like one of them shit adverts haha)

This is a 6 day test broken down into 2 rotations through the week. So 2 x 3 days

Monday/Thursday

3-6 egg omelette with 2 portions of veggies cooked in butter (real butter not that margarine shit)

This is a moderate protein, high fat, low carb meal

Tuesday/Friday

3 egg and ham omelette with a bowl of fruit salad (banana, apple grapes for example)

This is a moderate protein, moderate fat, moderate carb meal

Wednesday/Friday

2-3 poached eggs on toast with a banana

This is a low to moderate protein, low fat, high carb meal

As you can see each meal is repeated to the sum of 2 times per week. Each day take note and be mindful of how you feel for the 2 to 3 hours after eating each meal.

How satiated you feel aka how full up you felt all morning
If you felt energetic or lethargic
If you had good concentration or not
Whether in made you crave any foods 1-2 hours afterwards (but not biscuits and donuts everyone craves them regardless)

Then from here you should have a good picture on how you should eat depending on which day you feel best off

Monday/Thursdays meal you're most likely a High Fat Type

20% carbohydrates, 40% protein, 40% fat

Tuesday/Fridays meal you’re most likely a Mixed Type

35% carbohydrate, 30% protein, 35% Fat

Wednesday/Saturdays meal you’re most likely a High Carb Type

45% carbohydrate, 30% protein, 25% fat

And there you have it that wasn't that hard was it? and trust me if I can do it anyone one can.

Now you have a good idea on how you should eat and a good starting point to move forward to becoming the healthier, fitter and performing better version of yourself.

As I said at the start finding the best way to eat for you is trial and error and this is a good start, somethings will change slightly, your percentages of Carbs, Fats and Proteins may tweak here or there by a few percent and hell in 6 month you may run this test again and things may have totally changed but at least you have a good idea of a base level to work from.

I hope this little insight has been beneficial to you and has hopefully cleared up something. Please feel free to leave some feedback on this post either through email or comments below.

If you would like any help with your nutrition or any other aspects of your fitness please feel free to get in touch.

Tony.