I hope that by now, after the first two Nutrition Workshops in the series you are beginning to understand the simple basic rules of PROGRESS Mode, in that;
To LOSE weight (i.e. fat) you need to be in a consistent calorie deficit. This might mean that from time to time you will feel hungry. And guess what? Thats Okay!
To GAIN weight (i.e. muscle) you need to be in a consistent calorie surplus. Which means that sometimes you will feel full and you still need to eat, even if you're not hungry. And guess what? Thats totally fine!
If you are in FAT LOSS MODE then your focus should be to eat LOW CALORIE, NUTRIENT DENSE whole foods. Why? Because they provide essential nutrients & vitamins to fuel your body to move & train, its the most effective way to blunt hunger, they can be created into tasty meals which satisfy you & prevent cravings for sugar & shit, and they will fill you up, whilst remaining in a calorie deficit. This can include, but is not limited to: Oats (yes, I did say CARBS, because you can eat carbohydrate and lose fat!), Green Soup (CARBS), Strawberries/Blueberries (FRUIT also CARBS), Fish (PROTEIN), Poultry (PROTEIN), Eggs (PROTEIN), Greek Yoghurt (PROTEIN), Cottage Cheese (PROTEIN), Spinach/Broccoli (GREENS).
If you are in trying to GAIN more lean muscle mode then you should eat HIGH CALORIE and not very filling foods so that you can eat more, without feeling like you're going to explode and maintain your calorie surplus. This can include, but is not limited to: Avocado (FATS), Nut Butter (FATS), Quality Red Meats (PROTEIN), Rice (CARBS), Granola (CARBS), Full Fat Milk/Yoghurt (FAT).
Thats not to say that these lists are exhaustive, or that you can/can't eat things in the other camp. One of the reasons I avoid giving clients prescriptive Nutrition plans where I tell you exactly what to eat is because rather than tell you what to do, I prefer to help you to understand HOW it works and that whatever is 'best' for the individual largely depends on you then individual, because despite what social media might have you believe ONE SIZE definitely doesn't fit all. There isn't really a RIGHT or WRONG way, some people choose to eat meat, others are vegan. And thats cool. There are no BAD or CLEAN foods - be careful with health food halos, that would have you believe that because you bought it in a Wholefoods store and its organic/gluten free/vegan its also healthy and calorie free. Nope.
Take home message here? Stick to the basic principals for whatever MODE you're in. You can eat carbs and fruit if you're trying to lose fat as long as you maintain a consistent CALORIE DEFICIT. Protein sources and fats fit well on both sides. Finally, its not fancy. Its not magic nor does it guarantee FAST results (or Jessica Enis abs in a week) in 7 days. But it is realistic and sustainable. And it works.
More to come...
I'm a big Flat White fan, so much so that I definitely know the difference between a real FW and a 'skinny' one. Interestingly, on occasion if I order one at a new coffee shop, wearing lululemon (which in most cases I am!) without asking for skinny milk, I get given one thats been made with skimmed milk. There's clearly an incorrect assumption that because I train, I must therefore follow a low fat diet. Nothing could be further from the truth!
First of all, lets clarify a common misconception about what we call 'full-fat milk' (AKA regular, full cream, whole, blue top milk). It's actually not really full fat: as it contains only around 3.25 per cent fat, which, if you’re only drinking the equivalent of a glass or two a day, is significantly less than the fat you're consuming in other foods. Interestingly whole milk sales plummeted after the big saturated fat scare of the 70's, when everything naturally creamy and buttery was replaced for processed and man-made “low fat” foods instead. I can't help but think that's when it all went wrong. The Government and the food companies/supermarket giants did such a good job at convincing people that low fat was the healthier way forward that over 40 years on and some people still think that full fat milk is bad for you?!
The truth is that fat or even saturated fat is not the enemy. Fats are an important part of a complete & healthy diet, they also help with the feeling of being satisfied after a full-fat tea or coffee, unlike skinny versions, and fat (along with protein, also found in milk) fills you up longer, which curb the sugar cravings you get when your stomach is empty. Fats also do other important things - they're highly stable, lower cholesterol, enhance the brain and even protect the liver. Obviously, that’s not a free pass to binge on burger and fries, but the small amount in natural milk will actually do you good. As a 70's child, I remember my own Mum being swayed into believing the low fat phenomena. Even in her later years, once I was better informed and educated to know better, she still insisted on buying low fat yoghurts, skimmed milk and flora margarine! Essentially I was fighting against the scientists who for years warned us off full-fat milk because of so-called evidence pointing to increased LDL levels (bad cholesterol). But new research actually suggests that dairy actually increases good cholesterol which helps metabolise LDL anyway. The “blue milk makes you fat” argument doesn’t convince me either. Infact, a significant study of subjects followed over a 12 year period, showed there was a common link with those with a higher dairy fat intake with a lower risk of dangerous belly fat, while subjects with low dairy fat intake showed the opposite! Do you or anyone you know suffer with gut issues? There are some promising studies with mice have shown milk fat globules may heal the intestinal mucosa (protective lining of the gut) and help people with leaky gut syndrome.
So the next time you order a skinny latte, think twice. The benefits of 1) the taste 2) the good fatty acids 3) the satiety and 4) the relatively low fat content/calories may well outweigh your decision to go skinny, especially if you are lucky enough to choose a grass fed, GM free, farm fresh, high quality milk like Mossgiel* from the Ayrshire Cows. Plus I can pretty much guarantee, that if you are overweight or carrying too much fat, its unlikely to be the full fat Flat White thats the issue!
*served at Southside Roasters and other fine coffee establishments in Glasgow.