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...